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Living with a chronic illness can be challenging, both physically and emotionally. It can cause stress and anxiety, which can in turn lead to further complications and symptom exacerbation. Therefore, it's particularly essential to calm the nervous system if you also have other chronic medical conditions that you have to manage on a daily basis.
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Here are some tips for calming the nervous system and ways this helps those with chronic illnesses.
Mindful Breathing: One of the most effective ways to calm the nervous system is through mindful breathing. Slow and deep breathing helps to reduce stress and anxiety by activating the parasympathetic nervous system, which is responsible for the body's relaxation response. To practice mindful breathing, sit comfortably with your eyes closed and breathe in slowly and deeply through your nose, then exhale slowly through your mouth.
Reset Breath Work: For me, the quickest way to calm my wacky heart rate (due to POTS Syndrome/ Dysautonomia) when it gets crazy out of the blue is to practice breath work. I inhale as deep as I can, down to my belly, and hold that breath for as long as I can comfortably-- usually 10-15 seconds. Then I slowly exhale and repeat the process several more times. I've found this is my go-to when I can feel an "adrenaline dump" coming on.
Meditation: This is a powerful tool for reducing stress and calming the nervous system. It helps to quiet the mind and relax the body. Research has shown that regular meditation can improve immune function, reduce inflammation, and decrease pain. Try starting with just a few minutes of meditation a day and gradually increase your practice. (I have ADHD, so I find this one challenging to practice.)
Yoga: Yoga is another effective way to calm the nervous system. It combines mindful breathing with physical movement, which helps to reduce stress and promote relaxation. It has been shown to be beneficial for people with chronic illnesses such as arthritis, fibromyalgia, and multiple sclerosis as the gentle movement also helps with physical symptoms. For those with physical limitations, there are adaptive practices that can still provide some value.
Exercise: Regular exercise, within your capabilities of course, is essential for overall health and wellbeing. It helps to reduce stress, improve mood, and increase energy levels. Even a short walk or gentle stretching can be beneficial. However, it's important to consult with your healthcare provider before starting any new exercise program and only do what you are able to do. If that's just getting up once an hour to do a small chore, that's better than nothing. Again, work within your limitations.
Aromatherapy & herbal remedies: Scent can be a powerful thing and using essential oils to promote relaxation and reduce stress may benefit you more than you think. Lavender, chamomile, and peppermint are some of the essential oils that have been shown to be effective in reducing stress, calming the nervous system and so much more. I've been loving Sandalwood incense late, it just has such a calming, clearing effect on me. Why not try it and see if it helps? I also have several herbal teas that I often use to relax, sleep better, or just chill out my system during the day, and I have a few herbal-blend bath salts that I swear by as well for promoting calm and relaxation, especially when my body hurts as well. You can see the teas on my Amazon Supplements & Drink Additives list and the herbal remedies on my Spoonie Essentials List and my Chronic Pain Relief list.
Hobbies & Crafting: With chronic illnesses, mobility can be an issue and I can't reliably do some of the things I used to love to do. To combat boredom for those "stuck in bed days" I've picked up several crafting, artsy type hobbies. And surprisingly I do think they helped settle my nervous system a good bit. Things like knitting & crocheting are good for when I'm feeling antsy as it gives my hands something to do (repetition) so my brain can relax a bit. Painting and drawing have been shown to have positive effects on our mental health and may be just the thing you need to get your mind off of things while at the same time giving you an outlet.
While you're probably tired of hearing the above tips offered up as a misguided cure-all from family and friends, I urge you to still try them out and see what helps you have a more manageable day. Will any of these suggestions cure your chronic illness? Of course not, but they may help you cope better with your symptoms and make life a little bit more enjoyable. And every little bit helps, right?
With love,
Jane
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