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Managing Chronic Illness and Stress
This article discusses how to handle the stress and anxieties in your life caused by living with a chronic illness so that you may live well and feel better.
• Article added May 2, 2004
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How Do You Cope With Stress?
Stress is a part of everyone's life whether they have a chronic illness or not. Stress happens when changes we are not in control of occur. Having a chronic illness only intensifies the situation. And knowing that you will never be in control of your illness doesn't mean you have to be overwhelmed by it either. There is a middle road you can walk on when things get tough. By identifying stress- ful events and incorporating tension-relieving techniques into your daily routine, you can successfully manage stress.
Educate Yourself
The more you know about your condition and how it affects you, the better you can help manage your condition and help overcome the stress associated with having it. In fact, studies of people with chronic illness show that learning about their illness, while not contributing to actual control over symptoms, helps impart a feeling of control over the condition by seeking better medical care and knowing why you should take your medication.
Empower Yourself
Take action against your condition by being your own health advocate. Empowering yourself through regular doctor visits and taking your medication as prescribed may help you live better. Start by understanding the benefits of monitoring your illness and medication and by following your doctor's prescribed health care regimen. Write down questions for your doctor as you think of them, and take them with you to your next appointment. [Top]
Eat Well
A nutritional, balanced diet gives you the energy you need for the day and makes you feel good. You may want to discuss a nutritional plan with a registered dietitian if you think that may help you improve your eating habits. There are also helpful guidelines concerning food in the article entitled Food and Your Ostomy.
Exercise
From an evening stroll to a game of tennis, getting your heart rate up can actually help you calm down. An energizing activity helps relieve stress by releasing soothing endorphins throughout your body. Endorphins are known to promote a feeling of well-being and can even help to relieve pain. Exercise is also good for your heart and lungs. You may want to find an exercise partner or even work with a personal trainer if you think that may help motivate you to incorporate fitness into every day living. [Top]
Change Your Thinking
Your perspective on everyday events can either add to or reduce stress. Ask yourself how you handle the following situations:
- You're stuck in a long line at the grocery store and the cashier calls for a price check.
- You get caught in traffic and you're already running late to a meeting.
- The house is a mess and a major home appliance just broke.
- You just received some bad news.
- You've had a tough day.
In most instances, like being stuck in line or running late for a meeting, your reaction will not change the outcome – you will remain in line until it's your turn; you will get to the meeting when you do. Reacting negatively will only increase stress. Accepting the situation with a positive attitude will reduce it.
In other cases, like experiencing a bad day or receiving bad news, your reaction may be to worry, which can cause more stress. However, worrying will likely not improve the situation. Do your best to accept what you cannot change. Don't isolate yourself. Instead, surround yourself with family or friends who can help you cope. Everyone has faced a dilemma or tough situation and can relate. Remember, you would do the same for them.
Also, some experts believe that "active coping" can actually lower stress. By focusing on the problem, breaking it down into components and directly trying to change the problem or planning ahead, people will feel less stress than those who cope passively through self-blame or wishful thinking. [Top]
Set Your Priorities
Making priorities and managing your time wisely may help you reduce stress throughout your day. Try these techniques to set your priorities and help better manage your time:
- Ask yourself what's important
- Identify what doesn't really matter
- If you think you do too much, honestly evaluate where you can cut back on commitments
- Use a calendar or notepad and write down your daily tasks
- Cross tasks off the list as you complete them
- Learn to say "no" sometimes – with no regrets
- Complete tougher tasks when you have the most energy or when you have help
- Plan some fun in every day
- Ask for help.
Family and friends can help out when you are overwhelmed. Delegate chores, jobs, errands, etc. to people you trust, and show them your appreciation when they come through for you. By letting other people do some of your time-consuming tasks, especially when you aren’t feeling well, you will free up time to work on more important things. [Top]
Involve a Health Care Professional
Stress can build and influence how you feel about life. Prolonged stress can lead to frustration, anger, hopelessness, and, at times, depression. The person with the illness is not the only one affected. Family members are also influenced by the persistent health changes of a loved one.
Sometimes the stress can just be too much. You may want to ask your primary care physician's opinion about scheduling a consultation with a mental health care professional if you are facing any of the following:
- You are having trouble managing stress
- You cannot participate in social activities
- You are facing marital or family problems
Do not hesitate to seek counseling if you believe it will benefit you.
Relax
Breathing techniques, stretching, or simply thinking good thoughts can help you cope when times are tense. When you feel your heart rate increasing or if you break out in a sweat, take a moment to relax by trying any one or more of these techniques:
- Close your eyes for a few moments
- Take several deep breaths
- Stretch your arms
- Point and flex your feet
- Rotate your wrists
- Roll your shoulders
- Visualize a favourite place
- Stand up or lay down and stretch the full length of your body
Have a Good Laugh
Laughter can sometimes make everything seem less important. It can start a chain reaction, allowing your whole outlook to become positive. Call your funniest friend and chat. Rent a funny movie, or visit a humourous web site. It may be a cliché, but laughter just may be the best medicine. [Top]
Take a Break
Incorporating simple stress reducers into your life can help you feel better. Try something new and simple from this list to relieve stress:
- Take a few moments every day to do something you enjoy
- Set realistic priorities each day and stick to them
- Relax in a warm bath or take a hot shower
- Don't tolerate something that doesn't work – get it fixed or replaced
- Journal your thoughts and feelings
- Take a 30-minute power nap
- Watch a cartoon
- Do something nice for someone else
- Go for a walk
- Compliment yourself
- Listen to soothing music
- Wake up earlier to avoid rushing
- Say thanks for the good things
- Reward yourself
Join a Support Group
There are support groups available to people with chronic illnesses. Ask your doctor for the name of a support group that concerns your particular condition. If your stress is related to having an ostomy, then it’s time to attend a local ostomy chapter meeting. Meet other persons with ostomies and ask how they cope with their stress-related illnesses and ostomy concerns. If you don't have an ostomy chapter in your city, visit LDOA’s Links to Online Support page to find chat groups and message boards where you can talk to other people. These groups can help you vent your frustrations and assure you that you are not alone.
Links to Helpful Stress-Related Web Sites
The Canadian Institute of Stress
The Canadian Institute of Stress is an international leader in preparing workplaces, communities and individuals in the change-abilities and risk management strategies required for successful, not stressful, transitions to their planned futures.
The American Institute of Stress
The American Institute of Stress is a non profit organization dedicated to advancing the understanding of the role of stress in health and illness.
Canadian Mental Health Association
The Canadian Mental Health Association exists to promote the mental health of all people and to serve mental health consumers, their families and friends. Founded in 1918, it is one of the oldest voluntary organizations in Canada.
National Mental Health Association
The National Mental Health Association is a nonprofit organization addressing all aspects of mental health and mental illness through advocacy, education, research and service.
Health Education: Stress, Depression, Anxiety, Drug Use
Complete, free, illustrated, web book containing the latest medical information on Stress, Depression, Anxiety and Drug Abuse, written in a fun, easy to read format.
Ten Essentials for Managing Your Chronic Illness
Cynthia Perkins, the author of this article, believes that managing your illness means taking responsibility for the actions you need to take to live as normally as you can. She has outlined ten funda- mental steps to managing your chronic health condition that are essential to living well.
Depression.com
Depression is not something you can just "snap out of". It's caused by an imbalance of brain chemicals, along with other factors. Like any serious medical condition, depression needs to be treated.
This site offers information designed to help you get the facts and learn how to manage depression.
Signs Your Family Life is Stressful
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Please be assured that these "signs" are included to inject a little humour into an otherwise stressful article! |
Family get togethers are sometimes called "group therapy sessions" and involve seeing a psychiatrist.
Conversations often begin with "Put the gun down, and then we can talk".
Family members say the same sentence over and over again, not realizing that they have said it before.
The school principal has your number on speed-dial.
The cat is on Valium.
People have trouble understanding your kids, because they learned to speak through clenched teeth.
Family members say the same sentence over and over again, not realizing that they have said it before.
You are trying to get your four-year-old to switch to decaffeinated coffee.
The number of jobs held down by family members exceeds the number of people in the family.
No one has time to wait for microwave TV dinners.
Family members say the same sentence over and over again, not realizing that they have said it before.
Family meetings are often mediated by law enforcement officials.
You have to check your kid's day-timer to see if he can take out the trash.
Maxwell House gives you industrial rates!
Disclaimer • This site and its contents are presented expressly for informational purposes only about London & District Ostomy Association (LDOA) and gastrointestinal and/or urinary diversions in general. In no way are any of the materials presented here meant to be a substitute for professional medical care or proper attention by a qualified physician, nor should they be construed as such. Always check with your doctor or ET if you have any questions or concerns about your condition or before starting a new program or treatment. The Webmaster and LDOA are not responsible or liable, directly or indirectly, for any form of damages whatsoever resulting from the use (or misuse) of information contained in or implied by this site.
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