Living with a chronic illness can significantly elevate stress levels, impacting both mental and physical health. Stress, while a natural reaction to challenges, can become overwhelming when it’s a constant presence due to ongoing health concerns. Here, we offer some practical tips for managing stress and an overview of how programs like Uptiv360’s Whole Person Care can offer crucial support.
The Origins of Stress
Stress is really just our body’s way of reacting to challenges. Think of it like this: In physics, stress describes how much force something can handle before it breaks. Now, when it comes to our bodies and minds, stress works similarly. For example, animals react to immediate dangers with a surge of stress that’s helpful in short bursts. Dr. Robert Sapolsky explains in his book “Why Zebras Don’t Get Ulcers” that humans, unlike zebras, often keep this stress response turned on for too long—like when we’re stuck in traffic or worrying about bills. This constant stress can lead to health issues over time.
Dr. Hans Selye, a pioneer in stress research, noticed that stress goes through phases: First, there’s a shock phase, then resistance, and finally, if it continues, it leads to exhaustion, where our bodies can’t cope anymore. So, when we face long-term challenges like a chronic illness, our body first tries to fight it, then tries to adapt, and if the stress goes on too long, our health can seriously suffer.
Understanding the Link between Chronic Illness and Stress
Chronic conditions such as diabetes, heart disease, multiple sclerosis, rheumatoid arthritis, or other chronic and autoimmune disorders often come with a host of challenges and emotional burdens, including anxiety and depression. Common stressors of MS, RA, lupus, and other chronic conditions include diagnostic uncertainties, loss of control, and unpredictability of symptoms, in addition to not feeling believed or accepted by others, to name a few. These feelings stem from the constant management of the illness, having to deal with physical distress and symptoms, having to navigate the treatment process, the uncertainty about the future, and the disruption of daily routines. High stress can exacerbate the illness and make the symptoms even worse, creating a vicious cycle that can diminish quality of life.
Practical Stress Management Techniques
So, what can we do to better manage the hardships that inevitably come up in the course of our lives? Here are some suggestions:
- Establish a Routine: Structure can decrease anxiety. Consistency in daily activities such as meal times, medication schedules, and sleep can provide a sense of control. Research suggests that regular routines improve both sleep quality and overall emotional well-being.
- Mindfulness and Meditation: Mindfulness is the practice of entirely focusing on the present moment and accepting it without judgment. It enhances awareness and can help reduce stress and improve overall well-being. It helps recognize and accept current emotions without judgment and understanding that emotions will come and go and don’t last forever. Here is a helpful resource on the mindfulness of current emotions. Mindfulness can also help lower cortisol (the stress hormone) levels.
- Physical Activity: Light exercise, such as yoga or walking, can boost endorphins—these are the body’s natural painkillers and mood elevators. Regular physical activity is associated with decreased rates of depression and anxiety in individuals with chronic diseases. Here is a great free resource to try out various yoga exercises.
- Nutrition: Eating a diet high in fruits, vegetables, and whole grains can impact physical health positively and decrease stress. Omega-3 fatty acids, found in fish like salmon, have been shown to reduce the symptoms of depression.
- Social Connections: Sharing experiences with others can alleviate stress. Studies indicate that strong social support can improve outcomes for individuals with chronic illness by providing emotional support and practical help.
- Sleep Hygiene: Quality sleep is critical. Poor sleep can exacerbate health problems and stress. Creating a restful environment, avoiding caffeine before bedtime, and adhering to a sleep schedule are all beneficial practices.
All these techniques make sense and are easy to understand, yet they are so much more difficult to put into action and turn into a lifelong habit. We have all made a commitment to go to the gym, eat better, or be more mindful at the start of the year, only to be frustrated and find ourselves slipping back into old habits soon after.
Having someone knowledgeable to support you, cheer you on, or gently guide you when you get off track can bring invaluable results.
Uptiv360’s Behavioral Health Program
For those needing structured support, Uptiv360 offers a comprehensive behavioral health program designed to address the psychological effects of chronic illness. The program integrates cognitive behavioral therapy and mindfulness practices to help patients develop coping mechanisms for stress and anxiety. Patients work with dedicated behavioral health specialists who provide personalized care, ensuring that mental health is treated alongside physical symptoms.
With Uptiv360, we are dedicated to reducing chronic illness’s strain and stress on the body, mind, and behavior by providing support, education, and a safe space for behavioral changes.
We collaborate with you to develop a strategy that mitigates the impacts of stress, focusing on a holistic approach to wellness that includes:
- Healthy Self-Care Practices:
- Emphasizing proper nutrition
- Promoting good sleep hygiene
- Mental Health Support:
- Incorporating Cognitive Behavioral Therapy (CBT)
- Encouraging mindful living practices
- Lifestyle and Engagement:
- Increasing engagement in meaningful distractions, activities, and hobbies
- Encouraging finding joy and fun in a consistent daily routine
- Fostering community connections
- Maintaining regular contact with loved ones
These steps are integral to achieving and maintaining a balanced and healthy lifestyle.
Leveraging Technology for Stress Management
Uptiv360 utilizes an app-based platform that allows patients to access resources, communicate with their care team, and monitor their health. This technology simplifies the management of care plans and offers tools for stress reduction, such as guides and educational materials. Communicating with your care coach can also provide peace of mind.
The Importance of a Whole-Person Approach
Treating chronic illness effectively requires a holistic approach, considering all aspects of a patient’s health. Uptiv360’s Whole Person Care model demonstrates how integrated care can improve outcomes by addressing physical symptoms, mental health, and lifestyle factors simultaneously. By adopting a comprehensive care strategy, patients can manage their illness more effectively and enhance their overall well-being.
Managing stress in the context of chronic illness is crucial for maintaining both physical health and emotional stability. By employing practical stress-management techniques and participating in programs like Uptiv360, individuals can achieve a more balanced and fulfilling life despite the challenges of chronic illness.
Learn more about Uptiv360 here, or contact our care team at (734) 203-0176.
This article has been co-written with Heather Case, RN, BHS, one of Uptiv360’s Behavioral Health Specialists, who works closely with patients who enroll in Uptiv360 and provides guidance and support throughout their care journey.
