Mental Health Tips for the Chronically Ill, Part 3
Now that we have implemented a proper diet and exercise plan that will help you on your restorative journey, we have successfully managed our stress. This area of life management is just as important as what we eat and how and when we move. When we are chronically ill with PAD (Peripheral Artery Disease) or some other disease, we must guard against feeling depressed. It is easy to fall into that depressive hole of anxiety and worry when you are dealing with a new diagnosis or a chronic illness. There are things you can actively do to reset your mind and find peace in your journey back to healing. Of course, if you are having disruptive or persistent feelings of hopelessness, depression, or just not enjoying your life, it is crucial to reach out and seek a professional mental health doctor or therapist.
There are so many tools to help us through life’s challenges. Sometimes just shifting our perspective can be so beneficial. We all go through hard times, so it is important to remember that you are not alone. But with every “blue” season, it is crucial to find the root cause. Some patients can experience sadness and isolation due to death or loss. Some may feel sad because they feel the stress of chronic illness. It is in those moments that we must be proactive about returning to a positive outlook that will help us regain our love for life.
Implementing meditation or relaxation techniques through deep breathing, yoga, or tai chi can give an upbeat boost to your frame of mind. Daily journaling can also be a valuable ritual in managing your stress. When journaling, encourage yourself by doing an inventory of 1-3 things that you are grateful for. It could be being blessed by a friendship, support group, or family member. It could be the feeling you get when you are at your favorite spot, like the beach or a tranquil garden. It is important to seek out things that bring gratitude and happiness to your heart and reflect on it. Taking a social media “fast,” or breaks from anything that gives you stress, can be a helpful change. Other activities, such as joining a book club, taking a cooking class, or taking up a new hobby, are constructive ways to socialize and decompress.
We all have a happy place or a wonderful memory that we can use as a visualization aide to restore our souls and allow our minds to reset from life’s stressors. The beneficial practice of daily deep breathing exercises (DBE) is not only a positive mood booster, but studies have shown DBE “can lower resting blood pressure (BP) and reduce stress and anxiety.” The impact of a stressful mind and not getting enough physical activity can make some medical conditions worse, especially those afflicted with cardiovascular ailments. According to that same study, “employees with chronic work stress have a 50% excess risk for coronary heart disease than those without.”
Whether you experience stress on the job, at home, or because you are battling a chronic illness like PAD, utilizing daily deep breathing exercises can be an important tool in living your best life.
The City of Hope gives the following beginner’s guide to daily deep breathing:
Abdominal Breathing
Position your hand on your abdomen underneath your ribcage.
Take a slow pace through your nose and guide it into your lower abdominal region.
Breath in through your mouth or nose, and ensure your hand elevates with inhalation and drops with exhalation.
Slowly count to 4 as you inhale.
Slowly count to 5 as you exhale.
Remember to maintain a long, slow, and steady breathing pattern.
You can test out how many breathing cycles you need to reach a desired level of comfort.
Calm Breathing
Keep your hand on your stomach.
Inhale deeply through your nose for a slow count of 5.
Hold your breath for a count of 5.
Exhale slowly for a count of 5.
Repeat the calm breathing pattern, then break with 2 to 3 normal breaths.
Repeat as often as needed to reach your desired state of relaxation.
It is important to practice your daily deep breathing for optimal health and mental benefits. If at any time you feel lightheaded or dizzy, please stop DBE and return to your normal breathing patterns. If you have any concerns, reach out to your vascular surgeon for further tips and guidance.