Stress Management
Being diagnosed with a chronic disease is a definitive trigger for stress, which is a physiological response that is often characterized as the body's “fight or flight” mechanism. When we perceive a situation that is dangerous to our well-being, blood pressure and heart rate rise, adrenaline pumps, muscles tense up, and other changes take place to ensure that we have the strength to either “fight” for our lives in a dangerous situation or “flee” to safety.
For many migraineurs, stress is a Catch-22 situation; not only does the life disruption and physical discomfort associated with migraine elevate stress levels, but increased stress itself can trigger a migraine attack. Fortunately, there are many tips and tricks that can be used to help manage stress more effectively.
First, recognize that not all stress is bad stress. In certain cases, stress can be a motivator. Positive stress stems from competition, deadlines, and other time-sensitive tasks that require action. While not everyone appreciates positive stress, some thrive under it. Eliminating stress entirely is probably not a practical or realistic goal. However, learning to turn bad stress into good stress is something that applies to many aspects of life.
Never underestimate a good belly laugh. One of the quickest ways to reduce stress, and bring a lasting smile to your face, is by laughing. Call up a friend who shares your sense of humor. Read a book of jokes. Allow yourself the freedom to see the humor in life, and feel the stress physically float away.
You can take several steps, such as the following, to help get these tasks under control:
Realize stressors. Just as migraine sufferers need to become aware of triggers for their migraines, they should also be cognizant of what factors in their pain management plan are causing stress.
Be realistic about change. Some factors, like doctor's appointments and medications, cannot be adjusted on a whim. Other factors are more flexible. Find the stressful things that you
Alter your approach. If your natural reaction to stress is to fly into an angry frenzy, take purposeful breaths until you are calm. If you tend to shut down and cease functioning, practice intentional relaxation techniques that allow you to continue your daily tasks.
Don't try to do it all. Overbooked? Downsize your schedule. Make a short list of those regular commitments you must keep (making sure that at least one or two on the list are those you enjoy, as well), then graciously resign from the rest.
Exercise is one of the healthiest and most successful ways of reducing stress. It allows the pent-up energy that stress has produced to dissipate in a safe manner. When done regularly, exercise allows people to maintain more control over decisions in their lives through the simple act of physical exertion. After exercising, the body releases endorphins that are chemically similar to opiates. And, as a bonus, endorphins also act as a natural analgesic, or pain reliever. We feel good and, as a result, stress is relieved.
On the other side of the table, sleep hygiene, or routinely getting a healthy amount of sleep each night, is also an effective and necessary way of managing stress. Exhausted people do not tend to handle stress well, and most people who are chronically stressed also tend to be chronically tired. In addition, inadequate sleep or disrupted sleep patterns can also be a migraine trigger. Being well rested puts people in a better state of mind to handle stressful situations. Similarly, research shows that individuals who are stressed tend to sleep shorter hours, sleep more fitfully, and tend to wake up not feeling rested.
Are you sleep deprived? Sleep deprivation is defined as a lack of appropriate sleep, with “appropriate” being between five and ten hours per night, depending on individual needs. Insufficient sleep affects brain function, making it more difficult for individuals to accomplish even simple tasks. Studies suggest that between 10 and 30 percent of Americans are sleep deprived.
If this number includes you, potential solutions include setting aside adequate time for sleep and making sure that your sleeping room is cool, dark, and comfortable. Chapter 10 has more information on sleep and migraine.
When dealing with a chronic disease, it is easy to let managing your pain and treatment become a full-time job. Between work, family, and chronic disease, there seems to be little time left to engage in the activities that used to be enjoyable and fulfilling.
Make time for activities that are fun! Doing what we like reduces our stress levels and makes more difficult tasks seem manageable. Sign up for a pottery class, join a walking group, or simply enjoy a cup of coffee in a café. The more you can do for yourself, the more relaxed you will be when it comes to the challenges of illness.
