Many people with chronic conditions have to cope with stress, anxiety, and depression. Learn how to recognize and deal with these problems.
Stress and anxiety
The mental and physical demands of dealing with a chronic condition can lead to stress and anxiety. It's not possible to completely avoid these problems, but there are some ways to cope:
- Learn to recognize your signs of stress, such as nail biting, tooth grinding, tense muscles, feeling anxious, or being more accident-prone or forgetful than normal. This can help you learn which situations cause your stress.
- Look for ways to reduce the stress in your life. Simplify your routines, learn to say no, plan ahead, and ask for help when you need it.
- Learn techniques to help you manage the physical symptoms of stress, such as deep breathing, meditation, and muscle relaxation techniques. To learn more, read "Managing tense muscles."
- Talk to friends and family about your feelings. This can help give you a new perspective on the things that give you stress.
Depression
If you have a chronic health condition, it's important to be on the lookout for signs of depression so that you can get professional help.
The main symptom of depression is a feeling of sadness or despair that lasts most of the day on most days for at least 2 weeks and interferes with your work or social life. You may also lose interest in things you used to enjoy. Other symptoms of depression include:
- feeling guilty, helpless, worthless, or hopeless
- changes in your sleep, eating patterns, or weight
- agitation
- loss of energy or feeling "slowed down"
- having trouble concentrating or making decisions
- avoiding other people
- thoughts of death or suicide
If you think you may be depressed, see your doctor for help. Depression can be managed. Here are a few ways to cope:
- Talk to your doctor about trying medications, psychotherapy, or both to help with your depression. Also, ask your doctor or pharmacist if any of your medications may be making your symptoms worse and if so, what you can do about this.
- Try to keep up your social connections. Get support from friends and family and consider joining a support group.
- Avoid using alcohol as a way to cope with depression. If you or your loved ones are concerned about your alcohol use, seek help from your doctor.
- Take good care of yourself by eating healthy, getting plenty of rest, and trying to be active for at least 30 minutes each day.
- If you feel like hurting yourself, get help right away by calling a trusted friend, family member, doctor, or crisis line.