World Mental Health Day was on Sunday, October 10th. The annual observance focuses on mental health education, awareness, and advocacy against the social stigma associated with mental health issues.
What is Mental Health?
Mental health involves our psychological, emotional, and social well-being, and it impacts how we think, act, and feel.
The state of our mental health also affects how we handle stress, our relationships, how we make decisions, and our physical health.
The Link Between Depression, Anxiety and Chronic Illnesses
Living with a chronic disease can trigger negative emotions, self-talk, and personal perception that can interfere with your clinical improvement.
Recent studies show that disease activity is highly associated with depression and anxiety due to the nature of the symptoms related to various chronic diseases such as inflammatory bowel disease (IBD), rheumatoid arthritis, and Lupus.
Pain and chronic fatigue are daily occurrences when you have a chronic illness, and dealing with this can cause you to feel disappointed in yourself or believe you are letting others down in your role as a parent, spouse, friend, or coworker. These negative feelings are the essence of depression.
Anxiety, on the other hand, often stems from living with uncertainty. For example, constantly wondering if your symptoms will affect your ability to work, to keep up with your kids or living in fear of when the next symptom flare-up will happen.
Recognizing the Signs
Dealing with the challenges of a chronic condition can sometimes make it difficult to recognize the early signs that your mental health is beginning to suffer.
The following are common warning signs of anxiety and depression:
Anxiety
- Increased heart rate not related to physical exertion
- Feeling shaky
- Chest tightness accompanied with rapid breathing
- Racing thoughts
- Feeling overwhelmed
Depression
- Sleep disturbances (sleeping too much or too little)
- Frequently having negative thoughts about yourself
- Avoiding social interactions
- Changes in weight (gaining or losing weight)
- Problems concentrating
- Apathy
- Feeling worthless or guilty
Taking Charge of Your Mental Health
Despite the known correlation between chronic illness and an increased risk for depression and anxiety, most patients don’t undergo mental health screenings.
If you are experiencing any of the above symptoms, know there is help available. The first step is to discuss your mental health concerns with your doctor. They can offer valuable recommendations, including dietary changes, safe ways to increase physical activity, and other resources.
Here are some ways you can start caring for your mental health:
Counseling
Coping with a chronic illness can increase your daily stress levels and negatively affect your self-worth leading to depression, anxiety, and creating additional challenges to effectively manage your condition.
Counseling provides vital support to help you navigate the challenges of your chronic condition and help you discover the best ways to address your feelings.
Ask your doctor for a referral for either solo or group counseling.
Practice Mindfulness or Meditation
Research shows that just ten minutes of quiet reflection, guided imagery, or deep breathing can relieve stress and increase your stress tolerance.
Ask your healthcare provider for recommended guided meditation apps or videos you can access online. You can also create your own relaxation routine by listening to music, sitting in nature, or doing light stretching at home.
Physical Exercise
Want to improve your mood? Try exercise!
Walking is an excellent way to start as you can go at your own pace and slowly increase the distance and speed.
Remember to consult with your doctor before starting any new exercise routine to ensure that the plan is compatible with your current course of treatment and won’t cause additional harm.
Find a Purpose
You may not be able to do everything you would like, but you can still make a difference in the world.
You can find purpose through spirituality and religious affiliations, by volunteering within your community, reading to children or the elderly, or mentoring.
