Coping with an illness

In managing medical conditions there are several lifestyle factors that can impede recovery or cause an increase in symptoms. These factors include worry, anxiety, stress, tension, diet, exercise, sleep and lack of social support.

Negative thinking - worrying

Worrying or negative, repetitive thinking about possible adverse situations is one of the most destructive and harmful ways of thinking. People who worry a lot tend to experience high levels of anxiety and tension which adversely affect their physical health. This can add further complications when combined with a medical condition.

Reducing worry

Trying to stop worrying about things can be a seemingly impossible task. Psychologists are highly skilled and can assist in this area, having been trained extensively in the management of anxiety and worry. Some initial strategies to get you started are outlined below:

• Try to realistically assess your worries. Talk to a good friend about your concerns and get their perspective on the problem.
• Increase the amount and variety of activity in each day so that you have other things to focus on apart from your illness such as reading, walking, watching a movie or any other activity that does not adversely impact upon your medical condition.
• Limit your worry to a 'worry period'. Select a specific period each day in which the worrying takes place. When you become aware you are worrying, make a conscious effort to postpone it until your 'worry period'. Postponing your worry to the 'worry period' can help to reduce the frequency and duration of your worrying.
• During your 'worry period' you can begin to problem-solve your worries to resolve them.
• Develop a list of ways that you can reach this goal. Begin by compiling a long list that focuses on a range of different ways you can reach your goal, even ones that may seem unrealistic.

Stress and tension

Stress and tension refer to physical stimulation in the form of muscle tension and contraction. Stressful muscle tension can be experienced in a variety of areas including the eyes, jaw, neck, shoulders, lower back and abdominal area. Prolonged muscle tension can lead to aches and pains ranging from mild headaches or a stiff back, to chronic migraines, muscular spasms and injury.

Stress can add further complications when combined with a medical condition.

Reducing the physical sign of stress through recognizing and relaxing muscles in the body is not as easy as it sounds. You have to learn to recognize when you are stressed and which muscle groups are the most tense. Then you need to develop skills in systematically relaxing all your muscles, not just those that are tense. This takes a lot of practice and skill to master.

• Learn a form of progressive muscle relaxation. This involves systematically contracting and relaxing all the muscles in your body to induce a strong feeling of physical relaxation. It is generally best to see your psychologist for initial training and instruction in this area.
• Practise slow and deep breathing. Do this at regular intervals throughout the day, particularly when you begin to feel tense and stressed. As you exhale, say the word 'calm' to yourself in a soothing manner.
• When stressed, think about pleasant things/images (i.e. scenery or pleasant memories) and/or music you find soothing and calming.

Diet, exercise and sleep

Diet, exercise and sleep are three areas that can cause further problems when people have medical conditions. Sometimes medications, treatments and symptoms such as pain, can adversely impact upon appetite, energy levels and sleeping patterns.

• Make sure you eat regularly throughout the day. Choose foods that are nutritious and you enjoy eating. If you don't feel like eating, nibble at foods you can tolerate. If you are restricted in food choices, make sure that inappropriate foods aren't accessible. Throw them away so you aren't tempted. Tell family members or friends about your diet and get them to help you stick to it.
• During exercise you body releases chemicals that assist in making you feel good, therefore keeping your body active is essential for both injury prevention and general wellbeing. In many cases, your medical condition may restrict your ability to engage in exercises you previously enjoyed. If this is the case, then it is vital that you learn new exercises and engage in them regularly. See your medical or clinical specialist for advice on what exercises you can do and develop a regular activity schedule.
• Ensuring you get enough sleep is critical when you have a medical condition. Make sure you maximize your potential for good sleep by minimising naps during the day, exercising during the day and avoiding stimulants such as tea and coffee in the evenings, so that your body is physically tired and ready for sleep at night.

Getting the social support

Social support has been proven to be an effective form of assistance in maintaining your quality of life when you are coping with a medical condition. Previously available forms of support, such as work colleagues and recreational friendships, may not be available, however other sources of social support may still be accessible. The following points provide some suggestions for cultivating social support:

• When you do have contact with friends advise them of where you're at and provide them with some hints on how they can best support you. Remember, if you don't tell them how to support you appropriately, then they'll never know!
• Keep regular schedules of contact throughout the week. Book regular lunches, coffees and catch-ups with people. Plan ahead to avoid unpleasant isolating gaps during the week.
• If your available social support is inadequate, think about new sources of support such as support groups, hobby and interest groups, and volunteer opportunities.

(The writer is a Consulting Psychologist based in Australia)