Strategies for Taking Care of Your Mental Health When Dealing with a Health Disorder.

When you are dealing with a health crisis, it doesn’t just take a physical toll. The American Academy of Family Physicians says there is a mind/body connection, where your physical and mental health are interrelated—and if you are struggling in one of those areas, it puts you at higher risk of struggle with the other area, too. Whether you have chronic pain from cancer treatment or facial paralysis from Bell’s palsy, you want to take the needed steps to care for your emotional health during this time—serious disorders such as heart disease, stroke and multiple sclerosis have a higher risk of concurrent mental health problems such as depression. Here are some ways to do that:

Find someone to talk to

You may be grappling with feelings of sadness, anger and anxiety, among others, because of your illness. It’s important to recognize that those feelings are normal and that you can’t keep them bottled up. Whether it’s a family member, a trusted friend or a counselor, a good listener can help you find your balance emotionally—you can vent your feelings in an appropriate way and allow yourself to deal with them and move forward.

Get support from people who are in your shoes

In addition to a confidante, you will want to plug into a support group with people who are dealing with the same physical illness as you. Talking with others about shared experiences can give you insight and wisdom by listening to their viewpoints, and it creates a bond of community, which can ameliorate the effects of mental disorders. A Canadian study reported that people dealing with mental health or substance abuse disorders said they had a more positive mental state when they had a strong social network. You can find support groups through your health care provider or online.

Avoid Unhealthy Substances

In times of trouble, it can be tempting to remove yourself from the situation through mind and mood-altering substances. However, drugs and alcohol and actually be very damaging for your mental, emotional, and physical health.

Practice stress relaxation techniques

If there are times when dealing with your illness just seems like too much, you need to release the stress to calm and clear your mind. It can be something as simple as deep breathing, where you inhale and exhale deeply to a count of three or five. Over the long term, you can establish a meditation practice. It promotes inner peace and clears the worries that may be clamoring in your head. Best of all, you can do it just about anywhere or any time. If you are new to meditation, you may want to try guided mediation to lead you through the process; there are many videos available online. Finally, another good form of stress relief is exercise. Depending on your physical ailment, this could take the form of gentle yoga or tai chi, both of which encourage deep, rhythmic breathing and a focus on the body.

Get a good night’s sleep

Physically, your body needs to rest every day so you be recharged and re-energized. But sleep is also important mentally, too, because if you don’t get enough of it, it can negatively affect your mood. Try to go to bed and wake up at regular times every day, and, for adults, aim for seven to nine hours of sleep daily. If you have trouble going to sleep, try to keep your bedroom free from light and use a comfortable pillow and mattress. Also, keep the room free from distractions that could keep you awake, such as the TV, your phone or tablet, and avoid eating or drinking coffee or alcohol too close to bedtime.

Do what you love

It’s hard to feel down when you are in the middle of something enjoyable. Whether that’s going for a swim, watching a movie, or taking up a hobby such as knitting or painting, find something that gives you pleasure and carve out the time to do it. Self-care is vital for physical and mental health, and giving yourself some joy in the form of your favorite pastime is good for you—and your well-being.

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