How to Cope with Anxiety and Depression during Pregnancy
Living with heart problems, inflammatory bowel disease or COPD can feel like you’re on an emotional rollercoaster. One moment you might feel hopeful and determined you’ll ‘beat this illness’, and the next you break down over the pain, symptoms and heartache you have to deal with every single day. You’re confused, overwhelmed and don’t know what will happen next.
No matter which stage of chronic illness you’re in, you’ll likely face your share of ups and downs. From the uncertainty while doctors figuring out what’s wrong with you to the harsh truth (or relief!) of getting a diagnosis, from learning pain management and pacing strategies to the sadness of missing out on life, being chronically ill can surely take you on a hell of a ride.
When you feel like you’re on an rollercoaster, how can you deal with the chaos and emotional turmoil?
First of all, zoom out mentally. When you’re in the middle of a figurative looping, there’s no room for anything else in your mind but being on that rollercoaster. But if you take a step back to see the bigger picture, you can see that the end of the ride is in sight. Sure, your chronic illness won’t magically go away, but your next ups and downs may be milder and more into the future than you can tell right now. So don’t get stuck in the moment of get caught up in the day-to-day drama.
Next, pause before you act. When you’re emotional, it’s easy to get carried away and act (out) uncharacteristically. But like psychiatrist Viktor Frankl said, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” In simple words: take a moment between thinking upsetting thoughts or feeling heavy emotions, and acting upon them. Don’t make important decisions in the spur of a moments when you’re on that emotional rollercoaster.
Also, find constructive ways to deal with all those emotions. Breathing techniques can calm your nervous system, while journaling helps to put your feelings into words and reflect upon what’s happening. You could also express yourself creatively through drawing, dancing or cooking, or practice mindfulness to learn to accept your new reality. And sometimes, simply sitting with difficult feelings when they bubble up is all you need to step off that emotional rollercoaster.
Finally, engage in positive self-talk and self-compassion. Getting stuck in negative thought patterns or beating yourself up over what’s happening will only lengthen and intensify this ride.
Have a look at these 11 chaos quotes to help you cope when life feels like a rollercoaster.
Which words or strategies help you ride the rollercoaster of life with chronic illness?
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