Living life with fibromyalgia comes with its challenges. The pain, fatigue, and brain fog can feel defeating and difficult to deal with. However, just because you are living with this tricky condition, it does not mean you cannot live a wonderful healthy life at the same time.
While it may take a while to find a combination of things that makes you feel the best and the strongest, you can take solace in the fact you will get there one day! You can live life well with fibromyalgia and in this article, we are going to give you some of the best tips for making that happen.
There is a wide variety of options to choose from but not everything will work for everyone. Your results and success will vary, so it is important to keep in mind that patience and experimentation is key to finding options that will work best for your body.
Seek Help from a Medical Professional
Although it may sound like an obvious thing, you need to make sure you are seeing a doctor or other health care professional to help you manage your fibromyalgia. Whether you are seeking treatment from a conventional doctor, holistic doctor, etc., keeping up with their medications, herbs, supplements, and the like will ensure that your condition is managed properly.
Untreated fibromyalgia will only get worse over time and leave you feeling sick, in pain, and completely depleted of energy. Therefore, it is key to stick to your treatment regime as defined by your doctor of choice.
Although exercise might be the last thing you want to do when you feel like you are in so much pain, keeping an exercise routine will actually help manage your pain and other symptoms. Namely, it can be extremely beneficial for managing your fatigue.
You don’t need to go crazy with exercise though. Simply walking and swimming on a weekly basis is all you need. About 20 to 30 minutes per session 3 days a week is enough to feel the effects.
Another great way to build your strength is through weight training. Speak with your health care professional about the proper way to go about including this type of exercise into your workout regimen.
Get Enough Sleep
As with everyone, getting enough good quality sleep is important to feeling your best on a daily basis. But getting more sleep is even more important for those suffering from fibromyalgia. It can be difficult to sleep well with this condition because of the pain, restless leg syndrome, and the challenges of getting comfortable in bed at night.
But a few tips will help you sleep better at night.
If you go to sleep ad wake up at the same time each morning, this establishes a routine for your body. Eventually your body and brain will learn the time frame in which you sleep, and it will make it easier to go to sleep and stay asleep.
You can also take some time to wind down before going to sleep. Take a bath, diffuse some calming essential oils, read a book, or practice a meditation routine before bedtime. These things will help your body and mind relax.
Eat a Healthy Diet
Eating a healthy and balanced diet with lots of fruits, veggies, and whole-grain will also keep you feeling healthy and strong. Many patients with fibromyalgia often have low levels of vitamin D, so focusing on foods with higher levels of vitamin D can help as well.
Seeing a chiropractor is another way you can help manage your pain and improve range of motion, so you can feel your best and live your best life. A study showed that chiropractic intervention helped manage patients pain levels, improved range of motion in the lumbar and cervical regions of the body and helped with leg raises as well.
By loosening stiff joints and making adjustments to the spine, you can feel much better in no time. Overall, chiropractic care is a good option for Fibromyalgia and a natural and healthy way to give you the best most normal life possible with this condition.
Try Massage Therapy
Another great option to try that is a bit less intimidating than going to the chiropractor is to opt for massage therapy. Massage therapy is great because it is soothing, relaxing, and helps ease any pain you may be experiencing. Many chiropractic offices also offer free massage therapy like in my clinic in Anchorage.
In the end, living with fibromyalgia comes with its challenges and ups and downs. But as with most things in life, this is normal and okay. The good news is there are so many things you can do to help improve your symptoms and live your best life even with the frustrating issues associated with this condition.
Although it may take some time and experimentation, and speaking with your healthcare professional, you are sure to find something that works for you so you can get to feeling your absolute best in no time at all!
About Dr. Brent Wells
Dr. Brent Wells, D.C. is the founder of Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using various services designed to help give you long-lasting relief.
Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe and Lifehack. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.
Do you like to wait for things? Are you patient enough that having to wait doesn’t really bother you, or do you get frustrated when you have to wait, even a short time?
I was thinking recently about all the waiting my illnesses have caused me to do. For starters, I wait to feel less pain in my day. I wake up in the morning stiff and sore and sometimes I have to wait to get out of bed because I’m in too much pain.
I take my medications, and then I have to wait for them to kick in. There’s never instant relief, no matter how I long for it. Once the pain pills have started to work their magic, I’m able to start my day. At this point, I’m usually starving because I had to wait to eat.
The whole day goes like this. I wait to get pain relief, I wait until I feel hungry, I wait to take a bath until my husband is home, I wait to do any type of work or hobby until I have some energy. I wait to feel happy. I wait for my husband to come home from work so I have someone to talk with. I wait for the phone to ring from friends who’ve forgotten me.
I don’t mean to sound like a pity party, I’m just sharing the realities of my life. I can’t get out and about to make new friends and with Covid-19 in our lives, it would be impossible to do even if I was able to get out of the house. So, I wait for a miracle to happen, for my pain and fatigue to disappear.
What have I learned with all the waiting? Patience for one thing. I know that things don’t just happen overnight and that all good things take time. I know that I’ll always live with pain, but I’m learning how to manage it as best I can, with the various tools at my disposal.
I use medications, massage, deep breathing, guided meditations and more to manage my days. Sometimes I can distract myself with a good book or a movie. Sometimes a treasured hobby can keep my mind occupied.
Sometimes I write….this blog, my poetry, a letter to myself. Getting words onto paper holds a special place in my heart and I find it healing to go back and read what I wrote during stressful times.
Telling someone about what I’m going through can be very helpful to get me through the day. Often I’ll touch base with my dearest friend Charlotte and just share what’s on my heart. We’ve been friends for 20 years now and she knows me so well.
She asks me the right questions and probes my answers to get to the heart of things. I love how she listens and offers words of wisdom. It makes the waiting easier.
I’ve also been involved in Pain Management groups before and I find them so helpful, because it’s people just like me going through the same situations that I do. They get me…they know what the waiting is like.
I am an active volunteer and sit on several various committees that help to make real change in how Health Care is delivered. One is a Physician Improvement Measurement Group where we survey Doctors on how they can improve their practices.
Having spent much time in Emergency Departments over the years, I also volunteer with the BC Emergency Medicine Network. I sit on the Executive Committee and on the Clinical Resources Committee where we are currently updating all the information sheets that are handed out to you when you are discharged from the Emergency Department. It’s a big project but so worthwhile.
Other volunteer work includes sitting on the planning committee for a new Health Care Centre in my hometown of Langford, BC. This HCC will help provide medical care to the many people who don’t currently have a family doctor.
Do you find yourself in the same position as I do with waiting? Are you always waiting for the next thing to happen. I’m learning how to ground myself in the moment and not let waiting take over my life. It’s a minute by minute process and I’m constantly having to reel myself in from distractions, but it’s so satisfying when I do.
I may always be kept waiting for certain things with my Fibromyalgia and my Chronic Fatigue Syndrome, but I’m becoming more aware and finding ways to make it positive and not negative. I hope you can too.
Share your thoughts in the comments below. I’d love to hear from you. Remember,
Living with a Chronic Illness can be life changing. Everything you knew or did before your illness changes, and life becomes. very different. Suddenly, you’re seeing doctors, attending medical appointments, taking medications, trying new therapies, all while living with pain, fatigue and various other symptoms.
Controlling Your Attitude
It’s easy to let this new life overwhelm you. A normally cheerful and outgoing person can now be dealing with an immense amount of stress, and it’s easy to let your attitude about life change. “It’s not fair” you might think, and you’d be right. Developing an illness of any type is not fair.
The important thing to remember is that the only one who can control your attitude is you. Only you have the power to take the negatives in your life and try to find positives instead. How do you find a positive in pain? Well, there are several ways:
Pain Forces You To Slow Down
When you live with Chronic Pain or Illness, you find yourself overwhelmed with all the new changes in your life. You may be forced to slow down a bit to deal with these changes, and that can be a good thing. Rest allows you to reduce stress, heal faster and is good for your emotions as well.
Connections With Other People
Finding people who are experiencing the same thing you are can be golden. There’s nothing quite like explaining your symptoms to someone and having them not only understand, but empathize with what you’re going through.
Relationship With Your Medical Professional
Most people see their doctor only once or twice a year. When you live with Chronic Pain and Illness, you will likely see your medical professional far more frequently. This is a great opportunity for you to build a strong relationship with them, so you get the best care possible.
Chronic Pain and Illness forces you to learn self care, a skill most of us don’t employ often enough. Self Care means taking time to do the things that make you feel good – exercise, meditation, prayer, reading, listening to music, yoga, connecting with others…the list is endless. The more you practice Self Care, the better it is for your overall health.
Many Health Care Organizations require Patients to advocate about their conditions and this can go a long way in helping you to find a positive about your health. It’s empowering to stand up in front of others and share about your condition and how it impacts your life. Others benefit from your experiences and you can change lives in ways you might not have imagined.
Developing A Hobby
Sometimes living with Chronic Pain and Illness forces you to look at your life and determining that you need to make some changes…perhaps you need to put some fun in your life. If you love to read, write, draw, create or some other type of activity it is a good distraction to your illness.
If your illness has caused you to not be able to do the things you used to love then perhaps it’s time to find a new hobby within your abilities
I want to tackle a hard subject today…the emotions that surround living with a Chronic Illness. Every day, we survive the physical pain, but we don’t always talk about the emotional pain that comes with being ill. Let’s change that now.
When I first started feeling the effects of Fibromyalgia and Osteoarthritis along with my other Chronic Illnesses, I was generally able to function without a lot of changes in my life. I needed some pain medication but found that it helped and didn’t really alter my life, so ended up having some fairly easy years after my initial diagnosis.
After a period of time, the medication needed to be increased and new drugs had to be introduced to help combat the increasing pain and symptoms. I started taking Lyrica for my Fibro – a drug that saw me gain 40lbs in 3 months. This is when I first realized that having Chronic Illness was affecting me mentally – I was pissed about the weight gain but resigned to the fact I’d have to live with it. Thankfully my doctor worked with me to find Cymbalta instead and I managed to lose most of the weight I had gained.
Thus began a pattern where the drugs would work for a while and then lose their effectiveness, necessitating an increase or change in meds, which triggered more anger and emotion. It was a vicious circle…I just wanted to be rid of the pain I was in, but it was getting harder and harder. The side effects of the various meds being introduced were also debilitating and my anger grew at what my body was putting me through.
As Things Changed
Then came the point where my body had become so broken down that I needed to leave my job and go on long term disability. I can still remember to this day, 10 years later, how incredibly disappointed in myself I was. My body had betrayed me in every way possible. I was at the top of my career with the opportunity to move into some dream roles and suddenly that was all snatched away from me. Devastated doesn’t even begin to come close to how I felt and I ended up in a depression that was hard to come back from.
It took me a long time to realize that my feelings were valid and I was entitled to feel how I felt. I thought I had to suck it up for everyone around me, and that just wasn’t a place I was ready for. I hadn’t processed my emotions, and they felt just as raw a year later as they had when I first left work. It was only through taking some Cognitive Behaviour Therapy (CBT) classes that I started to see how I could validate my feelings yet work through them and come out stronger.
Having these strong emotions was scary though because I couldn’t separate them at first from the actions of being in pain, and just feeling like a failure as a person. It took time to realize that I had not failed, but my body had. Two very different things. By recognizing the difference, I was able to start accepting that I was not a bad person and that I had done nothing to cause this to happen.
I didn’t ask for Chronic Pain and Chronic Fatigue. I was simply unlucky enough to be a person to have to live with these conditions and that meant I had to find a healthier way of dealing with the emotions this generated. I was not unreliable, my health caused my reliability to suffer. My worth was not just because of my job, but by virtue of simply being here. I was still a good person who had something bad happen to her.
Do you see where I’m coming from and what I’m trying to say? Just because you have a Chronic Illness doesn’t make you a bad person. This condition has happened to you and changed you, against your will. Learning how to live with it becomes the new normal. Once I recognized this, I was able to take a step back and start taking my life back again.
I worked with my doctor to find a treatment plan that benefited me. This included some medication changes and additions, as well as adding healthy new components to my life such asmeditation, music therapy,gentle exercise, stretching, beginners yogaand balancing my eating habits. I stopped feeling guilty when I had to cancel or change plans because Illness took over. I couldn’t help it when those things happened, so why blame myself? I put the blame where it belonged…on my Illnesses, and left it there.
I was blessed to be able to start this blog, so I could reach out to others with Chronic Pain conditions and help them navigate their way through their experiences. It was very empowering for me and I gained back huge amounts of confidence as I wrote articles and posts. Knowing I was reaching others and actually helping them was a huge confidence booster.
I also found myself able to start volunteering again, and now sit on 4 different committees, all devoted to aspects of health care. I am a member of a Provincial Measurement Working Group, creating a survey for patients in BC, Canada about their ER experiences and I sit on two committees with the BC Emergency Medicine Network. I continue to seek out new opportunities to volunteer and was last year was nominated for three WEGO Health Awards – including one for Best in Show: Blog and one for Best Kept Secret (regarding my blog).
To wrap this up, I want to reiterate that I think it’s important to sit with your feelings on a regular basis when you live with Chronic Illness. If you need the help of a professional therapist to process what you’re going through, do it. There’s no shame and definitely no harm in learning how to deal with all the emotions that come with a Chronic condition. In fact, I highly recommend it as a part of your overall treatment plan.
We go through so much on a daily basis that the notion we’re not affected emotionally is ludicrous. Don’t fall into the trap of being “stoic” and taking the attitude that you can handle things on your own if you truly can’t. Reach out for help, whether it be a professional, a friend, or a spiritual advisor. The peace of mind of knowing you’re not alone in your feelings is precious. And remember…
I will be taking a short hiatus from blogging as I am dealing with some issues related to my Bipolar Disorder. I have been in a BD depression for several weeks now and have had some days so bad, I considered suicide.
The main issue is that I need to change my medications again as my current regiment has stopped working. I have been living with debilitating brain zaps that feel like an electrical current zipping through my brain. These leave me feeling dizzy and disoriented, and being on the computer is difficult during those times.
I will be back!! I refuse to let this defeat me, but I do need to take some time away until I have my BD back under control. It’s hard enough living with the physical pain of Fibromyalgia, Osteoarthritis, D.I.S.H., and more, but adding the mental health burden has become too much.
Thank you for your loyalty. Comments are appreciated.
April is Parkinson’s Disease Month and I wanted to talk to you all briefly about this condition as part of my mandate to highlight “invisible diseases”.
Although there can be some visible signs when you have Parkinson’s Disease, it often starts out very subtle and hard to notice. A tremour in one hand might be the only outward sign in the beginning.
Here is an overview taken from the Mayo Clinic website. Click on the link for the full description on Parkinson’s Disease including Testing, Treatments and Living with Parkinson’s.
Parkinson’s disease is a progressive nervous system disorder that affects movement. Symptoms start gradually, sometimes starting with a barely noticeable tremor in just one hand. Tremors are common, but the disorder also commonly causes stiffness or slowing of movement.
In the early stages of Parkinson’s disease, your face may show little or no expression. Your arms may not swing when you walk. Your speech may become soft or slurred. Parkinson’s disease symptoms worsen as your condition progresses over time.
Although Parkinson’s disease can’t be cured, medications might significantly improve your symptoms. Occasionally, your doctor may suggest surgery to regulate certain regions of your brain and improve your symptoms.
Parkinson’s disease signs and symptoms can be different for everyone. Early signs may be mild and go unnoticed. Symptoms often begin on one side of your body and usually remain worse on that side, even after symptoms begin to affect both sides.
Parkinson’s signs and symptoms may include:
Tremor. A tremor, or shaking, usually begins in a limb, often your hand or fingers. You may a rub your thumb and forefinger back-and-forth, known as a pill-rolling tremor. Your hand may tremor when it’s at rest.
Slowed movement (bradykinesia). Over time, Parkinson’s disease may slow your movement, making simple tasks difficult and time-consuming. Your steps may become shorter when you walk. It may be difficult to get out of a chair. You may drag your feet as you try to walk.
Rigid muscles. Muscle stiffness may occur in any part of your body. The stiff muscles can be painful and limit your range of motion.
Impaired posture and balance. Your posture may become stooped, or you may have balance problems as a result of Parkinson’s disease.
Loss of automatic movements. You may have a decreased ability to perform unconscious movements, including blinking, smiling or swinging your arms when you walk.
Speech changes. You may speak softly, quickly, slur or hesitate before talking. Your speech may be more of a monotone rather than with the usual inflections.
Writing changes. It may become hard to write, and your writing may appear small.
When To See A Doctor
See your doctor if you have any of the symptoms associated with Parkinson’s disease — not only to diagnose your condition but also to rule out other causes for your symptoms.
In Parkinson’s disease, certain nerve cells (neurons) in the brain gradually break down or die. Many of the symptoms are due to a loss of neurons that produce a chemical messenger in your brain called dopamine. When dopamine levels decrease, it causes abnormal brain activity, leading to symptoms of Parkinson’s disease.
The cause of Parkinson’s disease is unknown, but several factors appear to play a role, including:
Your genes. Researchers have identified specific genetic mutations that can cause Parkinson’s disease. But these are uncommon except in rare cases with many family members affected by Parkinson’s disease.However, certain gene variations appear to increase the risk of Parkinson’s disease but with a relatively small risk of Parkinson’s disease for each of these genetic markers.
Environmental triggers. Exposure to certain toxins or environmental factors may increase the risk of later Parkinson’s disease, but the risk is relatively small.
Researchers have also noted that many changes occur in the brains of people with Parkinson’s disease, although it’s not clear why these changes occur. These changes include:
The presence of Lewy bodies. Clumps of specific substances within brain cells are microscopic markers of Parkinson’s disease. These are called Lewy bodies, and researchers believe these Lewy bodies hold an important clue to the cause of Parkinson’s disease.
Alpha-synuclein is found within Lewy bodies. Although many substances are found within Lewy bodies, scientists believe an important one is the natural and widespread protein called alpha-synuclein (a-synuclein). It’s found in all Lewy bodies in a clumped form that cells can’t break down. This is currently an important focus among Parkinson’s disease researchers.
Risk factors for Parkinson’s disease include:
Age. Young adults rarely experience Parkinson’s disease. It ordinarily begins in middle or late life, and the risk increases with age. People usually develop the disease around age 60 or older.
Heredity. Having a close relative with Parkinson’s disease increases the chances that you’ll develop the disease. However, your risks are still small unless you have many relatives in your family with Parkinson’s disease.
Sex. Men are more likely to develop Parkinson’s disease than are women.
Exposure to toxins. Ongoing exposure to herbicides and pesticides may slightly increase your risk of Parkinson’s disease.
Parkinson’s disease is often accompanied by these additional problems, which may be treatable:
Thinking difficulties. You may experience cognitive problems (dementia) and thinking difficulties. These usually occur in the later stages of Parkinson’s disease. Such cognitive problems aren’t very responsive to medications.
Depression and emotional changes. You may experience depression, sometimes in the very early stages. Receiving treatment for depression can make it easier to handle the other challenges of Parkinson’s disease.You may also experience other emotional changes, such as fear, anxiety or loss of motivation. Doctors may give you medications to treat these symptoms.
Swallowing problems. You may develop difficulties with swallowing as your condition progresses. Saliva may accumulate in your mouth due to slowed swallowing, leading to drooling.
Chewing and eating problems. Late-stage Parkinson’s disease affects the muscles in your mouth, making chewing difficult. This can lead to choking and poor nutrition.
Sleep problems and sleep disorders. People with Parkinson’s disease often have sleep problems, including waking up frequently throughout the night, waking up early or falling asleep during the day.People may also experience rapid eye movement sleep behavior disorder, which involves acting out your dreams. Medications may help your sleep problems.
Bladder problems. Parkinson’s disease may cause bladder problems, including being unable to control urine or having difficulty urinating.
Constipation. Many people with Parkinson’s disease develop constipation, mainly due to a slower digestive tract.
You may also experience:
Blood pressure changes. You may feel dizzy or lightheaded when you stand due to a sudden drop in blood pressure (orthostatic hypotension).
Smell dysfunction. You may experience problems with your sense of smell. You may have difficulty identifying certain odors or the difference between odors.
Fatigue. Many people with Parkinson’s disease lose energy and experience fatigue, especially later in the day. The cause isn’t always known.
Pain. Some people with Parkinson’s disease experience pain, either in specific areas of their bodies or throughout their bodies.
Sexual dysfunction. Some people with Parkinson’s disease notice a decrease in sexual desire or performance.
There are a number of different drugs that may be utilized in the treatment of Parkinson’s Disease. The most popular include:
Carbidopa-levodopa. Levodopa, the most effective Parkinson’s disease medication, is a natural chemical that passes into your brain and is converted to dopamine.
Fibromyalgia is a multi-faceted disease that affects far more than just your muscles. One of the common conditions that Fibromites experience is problems with their bowels. IBS or Irritable Bowel Syndrome can be a stand alone disease, but is often found in those with Fibromyalgia.
When you have IBS, you can experience some or all of the following symptoms:
Abdominal pain and cramping that is typically relieved or partially relieved by passing a bowel movement
Diarrhea or constipation — sometimes alternating between the two and occaisionally having both happen during the same bowel movement
“Symptoms occurring outside of the digestive tract that might be related to IBS include sleep disturbances, chronic pelvic pain, interstitial cystitis, temporomandibular joint disorder, post-traumatic stress disorder, and migraine headaches. Female patients who have IBS have also reported discomfort during sexual intercourse (dyspareunia). Our survey of 2,961 respondents showed 32% have some form of mood disorder, 27% have gastroesophageal reflux disease, and 27% have anxiety disorder.”
It’s important to seek medical care when you experience bowel issues, to ensure that nothing more serious is going on. Don’t let embarrassment stop you. If you are experiencing any of the following, call and make an appointment:
Diarrhea at night
Iron deficiency anemia
Persistent pain that isn’t relieved by passing gas or a bowel movement
Seeing The Doctor
When you seek medical care for your IBS symptoms, the following actions may occur:
Medical History: A physician reviews the patient’s medical history, considering bowel function pattern, the nature and onset of symptoms, the presence or absence of other symptoms, and warning signs that might indicate some other diagnosis.
Physical Examination: During a physical evaluation, the bowel may have involuntary jerky muscular contractions (spastic) and seem tender; although the patient’s physical health usually appears normal in other respects.
Investigative Testing: A physician might request tests to rule out other possible diseases. In performing a scope, physicians view the intestinal tract with an instrument that enters the body via the mouth (gastroscopy) or the anus (colonoscopy/sigmoidoscopy). The scope is made of a hollow, flexible tube with a tiny light and video camera.
The physician may also request routine blood and stool tests to rule out known organic diseases. Some symptoms of celiac disease overlap those of IBS, so a family history of this disease might be a reason to test for it.
After other conditions have been ruled out, your doctor is likely to use one of these sets of diagnostic criteria for IBS:
Rome criteria. These criteria include abdominal pain and discomfort lasting on average at least one day a week in the last three months, associated with at least two of these factors: Pain and discomfort are related to defecation, the frequency of defecation is altered, or stool consistency is altered.
Manning criteria. These criteria focus on pain relieved by passing stool and on having incomplete bowel movements, mucus in the stool and changes in stool consistency. The more symptoms you have, the greater the likelihood of IBS.
Type of IBS. For the purpose of treatment, IBS can be divided into three types, based on your symptoms: constipation-predominant, diarrhea-predominant or mixed.
Treatment of IBS focuses on relieving symptoms so that you can live as normally as possible. These suggestions below come from The Mayo Clinic:
Mild signs and symptoms can often be controlled by managing stress and by making changes in your diet and lifestyle. Try to:
Avoid foods that trigger your symptoms
Eat high-fiber foods
Drink plenty of fluids
Get enough sleep
Your doctor might suggest that you eliminate from your diet:
High-gas foods. If you experience bloating or gas, you might avoid items such as carbonated and alcoholic beverages, caffeine, raw fruit, and certain vegetables, such as cabbage, broccoli and cauliflower.
Gluten. Research shows that some people with IBS report improvement in diarrhea symptoms if they stop eating gluten (wheat, barley and rye) even if they don’t have celiac disease.
FODMAPs. Some people are sensitive to certain carbohydrates such as fructose, fructans, lactose and others, known as FODMAPs — fermentable oligo-, di-, and monosaccharides and polyols. FODMAPs are found in certain grains, vegetables, fruits and dairy products. Your IBS symptoms might ease if you follow a strict low-FODMAP diet and then reintroduce foods one at a time.
A dietitian can help you with these diet changes.
If your problems are moderate or severe, your doctor might suggest counseling — especially if you have depression or if stress tends to worsen your symptoms.
In addition, based on your symptoms your doctor might suggest medications such as:
Fiber supplements. Taking a supplement such as psyllium (Metamucil) with fluids may help control constipation.
Laxatives. If fiber doesn’t help symptoms, your doctor may prescribe magnesium hydroxide oral (Phillips’ Milk of Magnesia) or polyethylene glycol (Miralax).
Anti-diarrheal medications. Over-the-counter medications, such as loperamide (Imodium), can help control diarrhea. Your doctor might also prescribe a bile acid binder, such as cholestyramine (Prevalite), colestipol (Colestid) or colesevelam (Welchol). Bile acid binders can cause bloating.
Anticholinergic medications. Medications such as dicyclomine (Bentyl) can help relieve painful bowel spasms. They are sometimes prescribed for people who have bouts of diarrhea. These medications are generally safe but can cause constipation, dry mouth and blurred vision.
Tricyclic antidepressants. This type of medication can help relieve depression as well as inhibit the activity of neurons that control the intestines to help reduce pain. If you have diarrhea and abdominal pain without depression, your doctor may suggest a lower than normal dose of imipramine (Tofranil), desipramine (Norpramine) or nortriptyline (Pamelor). Side effects — which might be reduced if you take the medication at bedtime — can include drowsiness, blurred vision, dizziness and dry mouth.
SSRI antidepressants. Selective serotonin reuptake inhibitor (SSRI) antidepressants, such as fluoxetine (Prozac, Sarafem) or paroxetine (Paxil), may help if you’re depressed and have pain and constipation.
Pain medications. Pregabalin (Lyrica) or gabapentin (Neurontin) might ease severe pain or bloating.
Medications specifically for IBS
Medications approved for certain people with IBS include:
Alosetron (Lotronex). Alosetron is designed to relax the colon and slow the movement of waste through the lower bowel. Alosetron can be prescribed only by doctors enrolled in a special program, is intended for severe cases of diarrhea-predominant IBS in women who haven’t responded to other treatments, and isn’t approved for use by men. It has been linked to rare but important side effects, so it should only be considered when other treatments aren’t successful.
Eluxadoline (Viberzi). Eluxadoline can ease diarrhea by reducing muscle contractions and fluid secretion in the intestine, and increasing muscle tone in the rectum. Side effects can include nausea, abdominal pain and mild constipation. Eluxadoline has also been associated with pancreatitis, which can be serious and more common in certain individuals.
Rifaximin (Xifaxan). This antibiotic can decrease bacterial overgrowth and diarrhea.
Lubiprostone (Amitiza). Lubiprostone can increase fluid secretion in your small intestine to help with the passage of stool. It’s approved for women who have IBS with constipation, and is generally prescribed only for women with severe symptoms that haven’t responded to other treatments.
Linaclotide (Linzess). Linaclotide also can increase fluid secretion in your small intestine to help you pass stool. Linaclotide can cause diarrhea, but taking the medication 30 to 60 minutes before eating might help.
Potential Future Treatments
Researchers are investigating new treatments for IBS. Serum-derived bovine immunoglobulin/protein isolate (SBI), a nutritional therapy, has shown some promise as a treatment for IBS with diarrhea.
Studies also show that, in people who have IBS with diarrhea, a specially coated tablet that slowly releases peppermint oil in the small intestine (enteric-coated peppermint oil) eases bloating, urgency, abdominal pain and pain while passing stool. It isn’t clear how enteric-coated peppermint oil might affect IBS, so ask your doctor before using it.
Although Bowel related issues can be embarrassing, it’s important to acknowledge and treat your symptoms to give you the best health possible. Make time to reduce stress in your life, follow a proper diet and get a good nights sleep…these three things can make a huge difference in your gut health. If nothing changes, see your doctor. Your good health depends on it.
I am terrified of the dentist!!! I have a wonderful care provider who is gentle and kind but having to go see him, even for a cleaning, requires medication for anxiety. I was there recently for a cleaning, the right side one week and the left side the next
Here I am, high on Ativan, with my warm blankie and a bolster under my knees for comfort. You can see my look of trepidation!
And now to work!
Despite my fear, I do this because it’s good for my health. It can be painful in several ways, though. It reminded me how even “normal” things like the dentist aren’t easy when you live with Chronic Pain.
Here are a few tips to make your next visit easier.
Ask for a blanket and something for under your knees to help you feel more comfortable in the chair. Most dental offices are happy to provide these items. If there are headsets available, use one, or bring your own music to help keep you distracted.
Use sedation if necessary.
I use Ativan to help relieve my anxiety and it works wonders. It helps me stay relaxed during the visit and then conveniently helps me forget the visit when it’s over. You do need someone to drive you there and back again, but that’s a small price to pay for not being stressed out!
Keep regular appointments
By going for regular appointments, you lessen the amount of work that needs to be done at each cleaning and you catch any other problems sooner rather than later. Follow the schedule set by your dentist.
Maintain your oral health at home
Take care of your oral health at home with regular brushing, using a brush designed for your requirements (soft or medium bristles, spinning or regular, etc.). Use mouthwash to help protect your teeth and if you suffer from dry mouth (often a problem for those who live with Sjogren’s Syndrome), use a product designed to keep your mouth moist.
Floss your teeth with every brushing. It’s important to remove plaque that builds up and flossing is the best way of controlling this.
Limit Starchy and Sugary food and drinks
These items can lead to decay so it’s important that you limit them or use them in moderation to preserve your dental health.
Talk to your dentist about mouth pain
If you are experiencing any type of mouth or jaw pain, talk to your dentist to see if you are developing TMJ (temporomandibular joint). This painful condition can be treated in various ways including medication, a mouth guard or possibly surgery.
Be Aware Of Periodontal Disease
Periodontal disease can have serious effects on your health. If you notice that you have any of the symptoms of gum disease, call your doctor or dentist.
Red, swollen, or tender gums.
Bleeding when brushing or flossing.
Gums that are pulling away from the teeth.
Sores or colored patches in the mouth.
Persistent bad breath or a bad taste in your mouth.
Special Health Considerations*
Diabetes is a disease that affects your body’s ability to process sugar. It can be managed with treatment. Left untreated, it can cause many kinds of problems, including some in your mouth. These include:
Less saliva. This can make your mouth feel very dry.
More cavities. Saliva is needed to protect your teeth from cavities.
Gum disease. Your gums can become inflamed and bleed.
Slow healing. Cold sores or cuts in your mouth may take longer to heal.
Infections. You are more likely to get an infection in your mouth.
If you have poor oral health, you are more likely to get diabetes. Gum disease is an infection. Infections cause blood sugar to rise. If you have gum disease and don’t treat it, your blood sugar could increase. This can raise your risk of developing diabetes.
Your mouth contains hundreds of different kinds of bacteria. A healthy mouth has the ability to fight off the bad bacteria that cause disease. But when you have gum disease, an infection, or another problem in your mouth, you lose that ability to fight off those germs.
Many studies show an association between gum disease (also called periodontal disease) and cardiovascular disease. The bacteria in your mouth can cause certain types of infection and inflammation. This research suggests that heart disease, clogged arteries, and even stroke could be related to these types.
Another cardiovascular condition linked to oral health is endocarditis. This is an infection in your heart. It is usually caused by bacteria in the bloodstream that attach to weakened areas of the heart. These bacteria could come from your mouth, if your mouth’s normal defenses are down.
More than one-third of cancer patients experience problems with their mouth. Cancer and its treatment methods can weaken the body’s immune system. This makes you more likely to get an infection, especially if you have unhealthy gums. They also can cause side effects that affect your mouth. These include:
HIV and AIDS also weaken your immune system. That puts you more at risk of infections or other oral problems. It is common for people with HIV/AIDS to develop issues in their mouths, including:
Thrush (yeast infection of the mouth)
White lesions on the tongue
Serious gum disease and infection
Osteoporosis causes your bones to become weaker and more brittle. This could lead to bone loss in your teeth. You could eventually lose teeth because as they become weak and break. In addition, some medicines that treat osteoporosis can cause problems in the bones of the jaw.
Sexually transmitted infections
A number of different sexually transmitted infections (STIs) can cause symptoms in your mouth. These include:
HPV (human papillomavirus) – Some strains can cause warts in the mouth or throat. Other strains can cause head and neck cancers. These can be hard to detect. They usually develop at the base of the tongue, the tonsils, or the back of the throat.
Herpes – Herpes simplex virus type 1 causes cold sores and other mouth lesions. Type 2 usually causes blisters in the genitals. But both types can be passed between the genitals and mouth. So type 2 could also cause painful blisters in or around the mouth.
Gonorrhea – This bacterial infection can cause soreness and burning in your throat. Sometimes you may see white spots in your mouth, as well.
Syphilis – In its primary (first) stage, you may get sores (chancres) on your lips, tongue, or other places inside your mouth. The sores may go away, even if left untreated. But you will still have the infection and can spread it.
Severe gum disease has been linked to preterm labor and low birth weight in babies. Research suggests that oral bacteria can affect the placenta and interfere with the growth and development of the baby. It also shows that a severe oral infection could trigger labor too early. This could cause the baby to be born prematurely.
It is often advised that anyone who has had a hip replacement undergo a course of antibiotics prior to having dental work done. This is to prevent bacteria from entering the blood stream, which can cause problems such as infection with your hip replacement. Talk to your dentist to see what they advise.
Oral Health Care is important for everyone, but is especially critical if you live with Chronic Illness. See your dentist as recommended and don’t be afraid to call if you notice problems. If you are someone like myself who has a fear of the dentist, ask about solutions such as Ativan, or IV Sedation to make your appointment easier. Don’t let fear put you off from having the mouth and smile of your dreams! Remember…
****Trigger Warning: This post contains depictions of violence against women.
I’m writing about a difficult and personal subject today. Domestic Violence is rampant in North America, and around the world and while I could write a full book on the subject, I want to address it in the context of my own personal story – that of a person who also lived with Chronic Pain.
I met Dallas on Christmas Day of 1979 when I was 17 and he was 34. I was instantly smitten with him and he was a charmer who got what he wanted when he wanted it. I was delighted his attentions fell on me because I was lonely and on my own – hitchhiking my way around the US and far from any family or friends.
At first, I didn’t realize that Dallas was also a pathological liar. His natural ability to talk to anyone about anything and sound so convincing, plus his good looks had instantly blinded me to anything that could knock him off the pedestal I had placed him on. Oh sure, some things didn’t really “click” with me and he often told the same stories to people that built him up, but I didn’t really think about it.
I learned very quickly that Dallas was also a jealous man and didn’t like other men paying attention to me – especially when they talked to me. We were both traveling the country now, with no set plans in place, and of course he didn’t have a job (a very common scenario as I would soon figure out), but he was good at getting things from people and so we traipsed around, talking about “settling down” and heading to whatever destination would be best for Dallas to come up with a plan. That involved talking to people – or rather, him talking and me trying to make myself invisible.
The first time he hit me was after we had been sitting in a bar on the ground floor of the truck stop we were staying at. He had gone back to our room for something and when he came back, I was chatting to a gentleman next to me, who had literally just asked: “so how are you tonight”? Dallas grabbed me by the arm, dragged me to our room and then started screaming at me about being unfaithful. He backhanded me so hard, I fell across the bed and onto the floor. He yanked me up by my hair and hit me again and I just took it, I was so shocked. It was the first time of many this happened.
But I stayed. I had been living with Chronic Pain for a couple of years at this point in my life and when he wasn’t in a jealous mood, Dallas was so loving and considerate of me. He kept promising to find us a place and get a job and every few months that would happen. We’d settle somewhere, he’d start working and then do something stupid like write some bad checks or shoplift (or outright steal things from people), and we’d have to pack up and leave town, like regular thieves in the night.
Somehow, over time, this pattern became my fault though. If I WASN’T always in pain, we could just travel around the country – that was his theory. He wanted to be a truck driver, but had lost his license so wasn’t able to drive. He resented me for “holding him back from his dreams,” though I’m not sure how he actually reconciled those thoughts. What was apparent was that everything that went wrong was somehow my fault.
One night, while he was in a rage about life not turning out to be fair, he locked me outside of the wee trailer we staying at, in the middle of the night, while I was naked. It was pouring rain, there were no neighbours nearby (we were living out of town) and it was cold. I pounded on the door, but he wouldn’t let me in, and I finally was forced to hide out in the shed on the property, wrapped in a mouldy blanket I found.
The next morning, he acted like nothing had happened. He never apologised, not in words, but sometimes, he would treat me with kid gloves. I never knew from day to day, or even hour to hour, which version of Dallas I was going to get.
I spent 3 years with this man. At one point, he left me for another woman we had met after he completed a 3-month prison stint for a Parole Violation. I returned home to Canada, worked to save up some money and went back to the US to find him. I was that in love and desperate to be with him. So sad when I think about it now. I even ended up pregnant, until a fight with him turned physical and he beat me badly enough that I lost the baby.
We made up, again…I got pregnant for the second time and ended up giving birth to a lovely little boy on Jan. 30th. This time, we were going to do things right! We found a place in Bellingham, Washington to live, and Dallas began working as a house painter. For 6 months, he actually managed to stay at the same job…I truly thought he’d turned a new leaf, with his son being the motivating factor. We still fought viciously, but he only hit me a couple of times, so I thought we could still work things out. Then I became pregnant again when our son was only 6 months old.
This time, it was different. One day, he told me he was going to Seattle for a quote on a huge painting job that could really put us in the money. He left on a Thursday, promising he’d be back on Sunday night.
He never came back.
I sat at the window of the small room we lived in, waiting all Sunday night, not wanting to admit the truth but by end of the day Monday, I had to admit he was really gone. He abandoned his son and child to be, and me, the woman who had stood by him faithfully through all the pain and beatings and lies.
It took a long time for me to recover. I moved back home to Canada, gave birth to my daughter alone and became a single mom to two wonderful kids. I dreamed about Dallas all the time – what could I have done differently to make him happy? How could I have been a better person for him, so he wouldn’t beat me? What did I do that caused him to hate me so much and how could I track him down again?
I didn’t try to find him again. I did see him twice after he left – he contacted me and came to where I was, first when the kids were 1 and 2 and then again when they were 5 and 6. That was the last time I laid eyes on Dallas, and though I grieved for so many things, I had grown some self-esteem by that point and realized how much better I was on my own. I vowed I would never again be abused in any way.
Forms of Abuse
Physical abuse is probably what we think of first when we hear the word ‘abuse.’ There were always incidents of yelling and screaming at me, hitting me, pulling my hair, punching me in places that the bruises wouldn’t show and little shoves etc, in front of others to keep me under control. I learned quickly not to start conversations with people and to speak only when I was spoken to, so he didn’t get physical with me.
Mental abuse is almost harder to take than physical abuse. The bruises heal, but the words said cut deeply into the soul and you start to believe the things being said about you. I was repeatedly told I was a burden, stupid and incapable of doing the most basic things. He called me names on a constant basis, told me I was worthless and that I was lucky he let me stay with him.
Because Dallas often refused to settle down and work a steady job, money was always tight and we often didn’t know where we would eat on any given day. If we were somewhere settled, it was usually better for a bit, but when we were hitchhiking around, we were dependent on Soup Kitchens and Missions and Shelters for a meal. Sometimes I would have to prostitute myself in order for us to have money. I’m not proud of that, but I did what I needed to do in order to survive.
Security abuse is rarely talked about, but it’s when you don’t have the stability of a secure place to be. We slept under overpasses and in the desert, at shelters and missions, at the homes of people Dallas would befriend in our travels…we just never knew where we would be at any given time.
It was especially difficult when I was pregnant the first two times. In addition to my Chronic Pain, I was dealing with morning sickness and cravings, and my body ached in ways it never had before. When you sleep on concrete under an overpass with just a mover’s blanket for covering, it does a number on your body.
So, what are the lessons I learned here?
First off, I learned that nothing I could have done would have changed Dallas. Change has to come from within and you have to want to change in order to make change happen. He didn’t see anything wrong with the way we were living except I was a constant burden to him with my chronic pain. When he wasn’t treating me with kid gloves, he was screaming and berating me.
Secondly, I learned that sometimes, people don’t show you exactly who they are right from the start. It took me a long time to accept that the real Dallas was the one who stole and lied and hit and screamed – not the one who could charm the pants off of you.
Thirdly, I learned that there are various forms of abuse and being beaten isn’t the only way that someone can hurt you. It’s especially hard to accept abuse in your life when you already live with chronic pain or illness of some type.
Fourthly, I learned that there are ways of getting out, but you have to find your own inner strength to do it. You have to stop believing the lies being told about you and realize you are worthy of better treatment. For a long time, I didn’t believe that, and I put up with the abuse because that was all I knew. When Dallas was actually loving me, he loved me so good that I could forget the nightmarish parts of our life.
It wasn’t until the next incident would happen that would put him over the edge before I’d be right back in the middle of the terror and despair and wonder why I was allowing this to happen. My self-esteem was being beaten out of me at every turn and it came to the point that I accepted I really was as stupid and worthless as he made me out to be.
Words of Advice
Does any of this sound familiar to you? You may be a victim of Domestic Violence without even realizing it, especially if your spouse isn’t physically abusing you. Financial abuse (withholding money from you), emotional abuse (berating you and calling you names) and mental abuse (separating you from family and friends, keeping you from working, etc.) are all ways that you can be abused without recognizing it at first.
If you realize that are in an abusive situation, you need a plan to get out. Don’t believe for an instant when the person says they’re going to change. They’re not and they never will. It took me 3 whole years to realize that, 3 years of being beaten and downtrodden. Even after I was finally on my own, it took time to accept that I was the innocent party in all of this.
I had a lot of guilt. You may be experiencing some guilt, as well. If only…if only I’d been a better partner. If only I’d kept my mouth shut. If only the house was cleaner or the kids were better behaved. If only I hadn’t asked for grocery money or needed tampons. The “if onlys” are so hard to deal with, but you need to accept that you are not the one who is at fault. The abuser chooses to abuse…it’s as simple as that. We all have a choice in how we handle situations and most of us choose not to hurt other people.
There are shelters and organizations that can help you if you are in an abusive situation and need to get out. It’s true that most shelters are overcrowded, but you still owe it to yourself to try them. Talk to people who run them to find out what all your options are. Start building a plan to get out, even if it can’t happen immediately. Start by calling the crisis lines in your area or any mental health organization. Here’s a list to help you get started: List of International Domestic Violence Hotlines and Advocacy Organizations
Document everything that’s going on including injuries and outward marks on your body. If you’re able to take pictures that you can safely keep (or send to someone and then delete), do so. If you can safely keep a journal, do so. If you can safely confide in one person…do so. All of this will become helpful if you decide to prosecute your abuser.
Above all, remember that there is always hope. Do what you can to minimize the violence in your situation while looking for ways to get out safely. It may not seem possible now, but don’t give up hope. Confide in someone, and be prepared to make a clean break, without going back to the abuser. You have a beautiful future ahead of you and you deserve every good thing in your life. Remember…
Mental Health is a hot topic these days. More and more people are recognizing that they suffering in some way with depression, anxiety, bipolar disorder or other mental health issues.
Today I’d like to share 10 things that can help to improve your mental health. I hope you find these helpful.
1. Recognize There’s A Problem
The very first step to improving your mental health is recognizing there’s a problem. You may be feeling a sense of the blues that you can’t shake, or a generalized anxiety that you can’t control.
Perhaps you’re feeling out of control and going through severe mood swings from mania to depression. All you know for sure is that something is “off” and you need to figure out what it is. Whatever the case may be, recognizing something is wrong is the first step to making things better.
2. Ask For Help
Perhaps one of the hardest things we face in life is asking for help. We like to think we’re capable of handling whatever life throws at us, but it’s not always that simple. You may find that at work, you’re more than capable of tackling whatever you face, but at home it’s a different story. Or, perhaps you’ve faced challenges at home that seem easy, but at work, you’re struggling to find your place.
When you’re dealing with your mental health, you may already feel like you’re a failure. Asking for help could prove to be a very difficult thing to do, but if you don’t ask, you tend to stay stuck in the situation you’re finding hard to manage. Talk to your doctor about what you’re going through, or find a counselor or trusted friend that you can share your concerns with. Sometimes just the very act of sharing with someone can help you feel better without further steps.
3. Accept Help
Once you’ve asked for help, the next step is to actually accept the help that’s offered. This might mean medication for depression or Bipolar Disorder if diagnosed, or your doctor could have other recommendations such as Cognitive Behavior Therapy, Meditation, Yoga for stress, etc.
Accepting help doesn’t mean you will end up with a mental illness diagnosis. However getting a diagnosis simply means that your body may not be producing the right chemicals to help you feel the best you can. There are hundreds of diagnoses, including Depression, Schizophrenia, Narcissism, Bipolar Disorder, and more.
Basically, your mental health can be simple or complex. A doctor or counselor can help to diagnose what’s going on and offer you treatment options. There is no shame in having problems with your mental health. Mental health issues are not your fault and are no different than having a medical condition. With changing times, terminology should no longer hold the stigma it used to. We live in an age where awareness is everything and more and more people are admitting to mental illness in the hopes that we can eliminate the stigmas all together.
4. Get Active
It’s time to get active with your mental health treatment plan. Exercise is a great place to start and many doctors will encourage you to get out and do something physical to help you feel better. Biking, walking, swimming, golf, tennis…whatever you like to do is the best fit. Even 30 minutes a day of exercise can help to balance hormones, improve mood, lessen anxiety and encourage better sleep. Especially if you can do it in the sunshine!
5. Explore Medication
Your doctor may recommend that you start on an anti-depressant or other medication for your symptoms. Please realize that taking medication is not a sign of weakness…it simply means your brain isn’t producing the right chemicals and needs a boost.
I liken it to other diseases…you wouldn’t refuse medication for heart disease or a kidney problem and you wouldn’t have an issue taking something for Diabetes, so why would this be any different? If your brain isn’t creating the right chemical mix, medication is an easy way to correct the problem and bring things back into balance.
Of course ultimately, it’s your choice. Psych meds can have a range of scary side effects and it can sometimes take years to find one that will work right for you. There are also alternatives to medication use. For a list of options, click here.
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6. Cognitive Behavior Therapy
Cognitive Behavior Therapy (CBT) focuses on challenging and changing unhelpful thoughts, beliefs, attitudes and behaviors, improving your emotional response and aiding in the development of personal coping strategies that target solving current problems.
CBT rests on the idea that thoughts and perceptions influence behavior. Feeling distressed, in some cases, may distort one’s perception of reality. CBT aims to identify harmful thoughts, assess whether they are an accurate depiction of reality, and, if they are not, employ strategies to challenge and overcome them.
CBT is appropriate for people of all ages, including children, teens, and adults. Evidence has mounted that CBT can benefit numerous conditions, such as major depressive disorder, anxiety disorders, post-traumatic stress disorder, eating disorders, obsessive-compulsive disorders, and many others. Research also indicates that CBT can be delivered effectively online, in addition to face-to-face therapy sessions.
This link gives you a quick overview of what CBT is and how it works. Ask your doctor for a referral to a certified CBT professional if you think this type of therapy could be helpful for you.
7. Yoga* and Tai Chi
As discussed, exercise is a good way of helping you feel better about yourself. Some people find Yoga and/or Tai Chi to be of great benefit when they are struggling with mental health issues.
The discipline involved with following regulated steps in a slow and deliberate fashion helps to calm the mind and put the focus on your overall well-being. Feeling your muscles working together can be very soothing and the slow movements are safe for just about everyone. Mastering the various forms gives you a sense of success which can be great incentive to keep going.
*Please note: Yoga is not recommended for people with hypermobility. Thank you.
Your body needs fuel to function and good nutrition is key to feeling well physically and mentally. By following a healthy eating plan and getting plenty of fresh fruit, vegetables, whole grains and protein, you are aiding your body in running in top condition.
Caffeine may or may not fit into your life – some people find it makes them jittery, others have no problems. Try adding more water to your daily intake – it helps lubricate your brain and joints and keeps you hydrated for optimal function. Avoid sugary beverages as much as possible – they don’t add any value to your health.
9. Spiritual Practices
Being spiritual doesn’t mean being religious, but both can have a place in your life. If you are religious, you may find prayer to be of comfort while you deal with your mental health. If religion is not your thing, spirituality can come from the sense of a Higher Power, Nature, Music or other practices.
Try to engage in your Spirituality/Religion on a daily basis – you may find a time of prayer, being in nature or listening to music to be of value when done at the same time every day. Some people like to do this in the morning, when the day is fresh in front of them. Others prefer to do this at night, so they can reflect on the day.
Whatever time you choose, it’s your time to be honest with your beliefs and to honor them in a way that feels authentic to you.
Many people who live with mental health issues find journaling to be of value. Being able to honestly reflect on your life without fear of others reading your words can bring great comfort. The key is to write honestly about your feelings, not worrying about recriminations and criticism.
Choose a time to journal when it’s quiet and you won’t be interrupted. Set the stage with a cup of tea or other beverage, find a quiet writing nook and let yourself go. Don’t worry about impressing yourself with perfect grammar – just let yourself go and free flow with the writing. Unless you choose to share your journal with others, this is for your eyes only.
The freedom that comes with writing can bring clarity to your life and help you recognize areas that might need improvement, which then leads to greater understanding and happiness.
A Few Final Thoughts
I hope these 10 steps help you to realize that mental health issues are important and need to be taken seriously. You deserve to feel your best and when you’re not, everything else seems to get bogged down.
By attending to your mental health, you are actually doing your physical body a favor as well, since you’re bound to feel better in all ways when you’re feeling better mentally.
Recognize the problem, ask for help and try some of the steps above and see if things improve. Your doctor is always a great place to start and counseling is almost always worthwhile. You owe it to yourself to be your best version of you. Remember,