Tips for Managing Symptoms and Improving Quality of Life
When dealing with anxiety, it can be helpful to keep track of situations that trigger it. This can help you and your mental health professional develop coping strategies to address it.
According to IHLD Delhi Managing symptoms and improving quality of life requires many factors including a healthy diet, regular exercise and adequate sleep. It also includes social support from family and friends and participation in a support group.
1. Don’t Forget About Your Emotions
Having intense emotions from time to time is a part of life. However, when these feelings become disruptive to daily functioning or important relationships it may be a sign that a person needs professional help with emotional regulation.
Emotional outbursts can include things like irritability, anger, frustration, sadness, or anxiety. Some of these symptoms may be triggered by specific situations or reminders. Others may occur spontaneously or be the result of underlying medical conditions.
When it comes to emotion regulation, the first step is to learn how to identify and name what you’re feeling. For example, if you’re experiencing pain, ask yourself “What am I feeling?” You might find that one emotion hides beneath another. For example, if you’re feeling frustrated, the underlying feeling might be fear or disappointment.
It’s also helpful to notice your physical reaction. Do you feel a knot in your stomach, heart racing, or tightness in your neck? These sensations can give you clues as to what you’re experiencing emotionally.
If you can recognize your emotions and the triggers that activate them, you can practice calming yourself down when they start to overwhelm you. Try things like listening to music, meditating, or utilizing breathing techniques. Another tip is to remove yourself from a situation that’s causing you anxiety or anger. For instance, you might need to go for a walk or take a long shower, and it’s okay to say no to social gatherings that are too stressful.
2. Don’t Isolate Yourself
While it’s fine to spend time alone if that helps you feel happier and energized, too much isolation can have a negative effect on your mental health. Isolation is different from loneliness, which involves longing for social contact. People with a strong network of friends and family can still feel lonely. Loneliness can also be a sign of depression.
Isolation isn’t just bad for your mental health, but it can also impact your physical well-being. If you isolate yourself, it’s more likely that you will skip meals, neglect your hygiene, and stop taking care of your physical needs. You may also become more sensitive to noise, like the sound of doors opening or footsteps. This can cause you to feel anxious and uncomfortable around other people.
If you’re isolated due to the COVID-19 pandemic, it’s important to talk to your doctor about how this is affecting you and what you can do to improve your quality of life. It is also recommended that you see a mental health professional, such as a therapist or counselor, for help managing your symptoms.
Your therapist can provide you with strategies to reduce your feelings of anxiety and help you develop healthy ways to interact with other people. They may also use cognitive behavioral therapy (CBT) to help you identify and reshape negative thoughts that can contribute to isolation.
3. Take Care of Yourself (Managing Symptoms)
It can take time for medical professionals to get a clear picture of your condition and prescribe an appropriate treatment plan. This can cause anxiety and a sense of being powerless as you wait for answers, or worry that you did something to deserve this illness. It’s important to try to remain as positive and as empowered as possible while waiting for medical teams to settle on a course of action.
This is why it’s so important to prioritize self-care. This is more than taking a leisurely bath or going for a walk; it’s about finding ways to manage your physical, emotional and social health. Self-care looks different for everyone but generally satisfies one or multiple of the National Substance Abuse and Mental Health Services Administration’s eight dimensions of wellness (see pdf source).
A good start is to identify the areas of your life that are most stressed. Then, find ways to improve them regularly. You can also join a support group to talk with others who have similar conditions or seek out peer support from a disease-specific organization that matches you with someone else who has walked in your shoes. These groups can be invaluable in providing insight and practical coping skills for dealing with your symptoms. Another way to practice self-care is to make a habit of reading, reflecting or journaling daily on topics that are relevant to your circumstances and needs.
