Category: Coping techniques

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How to Make Mindfulness Practical When You’re Chronically Ill

How to Make Mindfulness Practical When You’re Chronically Ill

Talk of mindfulness is everywhere. You have no doubt heard people recommending mindfulness as a method of coping with all sorts of health issues. While it’s no ‘quick fix’ or ‘miracle cure’, mindfulness truly can be extremely beneficial for those of us with chronic illness, and it has proven results!

The benefits of mindfulness for chronic illness

Mindfulness is all about being present in the moment, which promotes a sense of calm and relaxation. This alone can provide a feeling of comfort and relief when we’re going through a lot in our lives. This 2019 study defines the practice of mindfulness as: “intentionally observing the body and mind nonreactively while embracing the individual experience and accepting things as they are.”

When you live with chronic illness, you are often in a prolonged state of ‘fight or flight’, which means that your stress response is overworked. Your body and mind are not designed to handle this prolonged stress, which can understandably take its toll. Stress can contribute to chronic pain and other chronic symptoms. Thankfully mindfulness can markedly reduce stress levels, easing chronic symptoms and reducing the negative effects that come with being in a state of stress for so long.

It’s not only stress that mindfulness can help with: regular mindfulness practices can help us to gain greater control over our emotions and enable us to regulate them more effectively. This creates a more stable mood and an enhanced sense of wellbeing. This increased emotional regulation can even help with mental illness (such as anxiety and depression) which so often accompanies chronic illness.

The benefits of mindfulness for chronic illness

Often the experience of living with chronic illness can create a sense of fear of doing something that may worsen your symptoms (which is completely understandable). This fear can lead to fear-fuelled avoidance, meaning we avoid certain activities in the hope we can avoid a ‘flare’. Unfortunately, this fear-fuelled avoidance can actually worsen symptoms over time. Mindfulness can help us to overcome those fears and deal with them in a calmer, more constructive way. 

When you live with chronic illness, it can be incredibly hard to sleep. Often even when we do sleep, it’s non-restorative and restless, meaning we don’t feel much of the benefit. Mindfulness can help with more restful, regular sleep. Mindfulness can even help us to be more self-compassionate and build our confidence, as well as helping us to feel more motivated to self-manage our chronic illness.These are only a few of the benefits of mindfulness for chronic illness!

Making mindfulness practical:

Now that you know just how useful mindfulness can be, you might be wondering how to get started. It can be tough to know how to engage in mindfulness in a practical, realistic way. Let’s go through some tips to help you introduce mindfulness into your day to day life.

Figure out what type of mindfulness works for you. There are so many different types of mindfulness such as meditations, visualization and guided imagery, mindful movement, body scan meditations, progressive muscle relaxation (PMR) and more! This variety is great because it means that if you try a style of mindfulness and discover it’s not for you, it doesn’t mean mindfulness can’t work for you! Take your time to do some research and experiment until you find what feels best for you. 

Figure out what type of mindfulness works for you.

Start off with 5 minutes at a time. You don’t have to dedicate lots of time to mindfulness to feel the benefits, especially not when you’re just starting out. Starting out with 5 or 10 minutes at a time can be a sustainable way to introduce mindfulness. You don’t even have to do this every single day to gain the benefits (although if you can this would be fantastic)! 2 or 3 times a week would be a great way to start out. Being as consistent as possible is key. You don’t need any special equipment to get started. Find 5 minutes in a quiet space where you won’t be disturbed or distracted, and you’re ready to go. 

Don’t worry about sitting in a specific position. You don’t have to sit with your legs crossed in an upright position for mindfulness to work. Don’t worry if that simply doesn’t work for you. There’s no magic pose that you have do to gain the benefits of mindfulness. Sit or lie down in any position that is comfortable for you. 

If you feel pain or other symptoms, don’t overthink it. Let’s face it, it’s likely that while you’re sitting and trying to quiet your mind, you might experience pain or other symptoms of your chronic illness. That’s ok. Don’t worry! Mindfulness is about being present in the moment and engaging your senses. If you are experiencing a symptom, feel what you’re feeling as part of the present moment. Try not to overthink it or worry about it. That sounds easier said than done, but with practice it can get easier. Of course that might not always be possible. If you’re having a flare or a severe symptom, you might need to stop your mindfulness practice for the time being. That’s totally valid too! You can always try again later. It doesn’t mean you’ve failed or that you can’t practice mindfulness. 

Find guided mindfulness resources. You don’t have to sit and meditate alone. There are plenty of guided mindfulness sessions online you can access (and many for free!) which will guide you through a meditation step by step. Some people find guided audio or video mindfulness sessions really helpful because it gives them a voice to focus on and clear, relaxing guidance to follow. 

Find guided mindfulness resources to help you be mindful.

Consider mindfulness courses and mindfulness therapy. There are mindfulness courses you can engage in which can help guide you through learning mindfulness skills. You may be able to find some in your local area which you could attend in person, or you could find an online course or app. Mindfulness is often integrated into other types of therapy to treat chronic illness and mental health issues. You could ask your doctor, specialist or therapist if this is something you could involve in your sessions. Alternatively, you could seek a specific mindfulness therapist. If you do so, ensure they are properly qualified

Utilize mindfulness in bed to help you sleep. If you struggle to sleep, you could practice mindfulness a little while before you go to bed at night to get you in a relaxed mood. Another great way to utilize mindfulness to help you sleep is to listen to a guided mindfulness session in bed to help you drift off. Progressive muscle relaxation (PMR) is really great for this purpose because it takes you through relaxing each area of the muscles in your body. This can ease muscle pain as well as encourage relaxation. 

Consider trying mindful movement. For some people, sitting or lying still and trying to relax simply doesn’t work. This is where mindful movement can come into its own. Mindful movement typically involves slow flowing movements. While you’re doing these movements you pay attention to your breathing, to how your body feels and to what is happening in that moment. Yoga and tai chi are types of mindful movement. You can even make other exercises mindful, such as going for a mindful walk. When you’re walking, you might pay attention to how your feet feel as they are hitting the ground. You may notice what sounds you can hear and what you can see around you for example. You’re focusing on exactly what is happening in that moment on your walk, not on the past or the future. Mindful movement brings all of the same benefits of mindfulness, as well as incorporating the benefits of exercise and activity for those with chronic pain. It’s all about what works for you!

Make daily tasks mindful. We don’t always have the time or energy required to dedicate to setting aside specific time for mindfulness each day. However, as you learn the skills of mindfulness, you can make daily tasks mindful that you would be doing anyway. As we learn to pay attention to what is happening in the moment, (if our mind wanders we simply bring our attention back to the present) we are being mindful. Over time this can become a positive habit, and will feel less like a conscious effort. This study explains that, “repetitive attempts to increase state mindfulness leads to an incremental escalation of the general tendency to be mindful in a more automatic manner.”

An example of doing daily tasks mindfully could be eating a meal mindfully. Take your time to focus on how your food smells and looks before you eat it. As you taste it, take the time to really take notice of the flavours, the movement of your mouth and tongue, and the feeling of enjoyment you may experience. You could make taking a shower mindful. Pay attention to how the water feels on your skin. Take notice of the smells of your shower gel or soap. Think about what colours you can see (maybe the bottles in your shower or your sponges are a certain colour). 

Make daily tasks mindful.

Be kind to and encourage yourself. If things don’t go to plan, for example if you can’t quiet your mind or you miss a week of your mindfulness practice, don’t be too hard on yourself! It doesn’t have to be perfect. Remember you’re learning a skill and that takes time. Encourage yourself and be kind to yourself. If you try all sorts of different mindfulness techniques and are just finding that it’s not for you, that’s completely valid too. There are plenty of other chronic illness management options that you can explore. It doesn’t mean you can’t try mindfulness again later down the line if you want to, so don’t worry!

Mindfulness is about you!

Fundamentally, mindfulness is about what works for you. If you can find ways to integrate mindfulness into your life, it can be well worth the effort and have wonderful benefits. Remember that there’s no specific ‘right way’ to practice mindfulness. It’s all about what works for you and your life.

About the Author:

Ann-Marie D’Arcy-Sharpe is 33 years old and works as a freelance writer and blogger. She lives with bipolar disorder, fibromyalgia and arthritis. She writes for Pathways Pain Relief, a chronic pain relief app and blog. The app is created by pain patients and backed by the latest pain science. The app uses mind body therapies to help pain patients achieve natural, long lasting pain relief.

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How Watching ‘Perks of Being a Wallflower’ Got Me Through Depression

How Watching 'Perks of Being a Wallflower' Got Me Through Depression

Warning: This article discusses mental illness and thoughts of self-harm.

Like many people, I’ve always enjoyed watching films. Films tell us a story about someone’s life and struggles and shows us how they were able to overcome those obstacles that they had to face. About a year and a half ago, I had gone through a rough patch in life where I didn’t know where to turn to. I was going through college and my first real break up, along with knowing that I was going to have to live with Cerebral palsy for the rest of my life. 

I didn’t know where to turn to as nothing I did seemed to help me cope with the many different emotions that I was facing at the time. Then a friend recommended that I watch ‘Perks of Being a Wallflower’ which is about a high school freshman named Charlie who’s an aspiring writer who loved journaling about his everyday life but has a difficult time handling depression.

How Watching 'Perks of Being a Wallflower' Got Me Through Life Changes

My connection with the main character:

From the minute I first saw Charlie on my screen I automatically connected with him and what he was going through as someone who was at that point in her life where everything felt very confusing. I had thought that I had everything figured out and I was now adapting to changes at the time that changed my outlook on life.

While watching ‘Perks of Being a Wallflower’ I felt as if I was Charlie in the movement, and he was speaking to me directly. I related to him as he was going through being the outcast of his fellow classmates because he was the one who was not ordinarily. This is just like myself since I have Cerebral palsy and use a wheelchair as my legs. So, I tend to be the outcast of society.

My connection with the main character of 'Perks of Being a Wallflower'

At times this could all be too much for me to handle. Watching ‘Perks of Being a Wallflower’ allowed me to be confident in my life and the person that I am, as well as the life story I have to tell. 

How what this movie taught me applies to my life:

‘Perks of Being a Wallflower’ reminds me that despite the bad chapters in my book I have to keep writing my life story no matter how bad the chapters are. It reminds me that it’s just one bad chapter, it’s not my whole life story. And just like Charlie overcame his obstacles and challenges of being an outcast with very little confidence, I am reminded that I’m not alone and I will overcome anything that comes my way.

How what 'Perks of Being a Wallflower' taught me applies to my life

Watching ‘Perks of Being a Wallflower’ also helps me forget about the lack of mobility I have on the left side of my body due to Cerebral palsy, which can lead me to feel suicidal at times and feel trapped within my own mind and body. 

Watching this film takes away any negative thoughts I might have about myself and my abilities and helps me to continue living my life as a disabled woman with Cerebral palsy. I will be forever grateful for ‘Perks of Being a Wallflower’ and its message. 

Tylia Flores is a 24-year-old born with cerebral palsy. Although her condition has affected her mobility, it has never affected her will and determination to make a difference in the world. Through her many life challenges and obstacles, she discovered her passion for writing. Tylia’s goal in life is to share her stories with the world.

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Marie’s Chronic Illness Journey: Finding My “New Normal”

Marie’s Chronic Illness Journey: IBD and Crohn's disease

IBD, Perianal Crohn’s Disease, Abscess, Fistula complications, Sepsis, Crohn’s Arthritis, Pyoderma Gangrenous, DVT, blood clotting disorder, low blood pressure, Tachycardia and an irregular heartbeat with palpitations, Migraines, Body Dysmorphia, Depression, Anxiety, Agoraphobia, PTSD, hair loss, insomnia, self-isolation.

No, you didn’t just read a list of side effects from a newly FDA approved medicine. What you did read are just some of the things I have to battle with and continue to overcome daily. It’s unfortunate, but I can continue on with that list for quite a while. Being diagnosed with a chronic illness at 27 is utterly perplexing, as I am sure it is at any age. You live this life and you have your plans, goals, aspirations, and, at the flip of a switch, that all changes. I was completely blindsided and continue to be with every new diagnosis.

Finding my “new normal”

Once I was diagnosed, I would hear from other IBD patients and medical professionals about the importance of finding your “new normal”; a phrase I found to be so true and necessary, as I myself was discovering what that would mean for me. My struggle came into play when I realized no one around me seemed all that open about the process that preceded this new life I would be creating for myself. With the daily challenges associated with chronic illness, figuring out how this new life looks can feel as if you’re driving at night in a rainstorm, with your headlights off, just praying you’re on the right side of the road.

Finding my "new normal" with IBD and Crohn's Disease

I had never really been exposed to the chronic illness lifestyle. Even though it has now been 2 years, the chronic part is still something I struggle with regularly. It’s easy to forget that this illness is for life. It definitely doesn’t help when the “able” ask you if you’re better yet. Especially, when after every procedure, that thought passes through your own mind, only to disappoint you again because you know that “better” will never be a permanent option.

I was beyond lost at the beginning of my chronic illness journey. I was scared and I felt alone. I was the only one in my world who could speak my language and everyone was staring at me like I was a circus clown. As if the chronic pain wasn’t enough, I was now facing emotional turmoil as friends, who I considered family, began to drop out of my life. I was left to fend for myself the same instant everything I knew changed; with only a few true friends remaining by my side to help navigate the most difficult challenges I’ve ever faced. True colors began to shine in moments of crisis and I was seeing rainbows.

Highly medicated and awkwardly positioned in my hospital bed, I felt as if I was being tested. I can only describe my time in my post-op, shared-room as a character-building experience. I squinted one eye shut to combat the drug-induced, kaleidoscope vision so I could begin to research how to achieve this “new normal”.

Finding support

Finding support with IBD and Crohn's disease

I stumbled across the Crohn’s and Colitis Foundation and sent them an email. Once discharged from the hospital and successfully escaping the grips of my home nurse, I managed to make it out to a few events. I started meeting people, people like me, only they were more informed and experienced with their place in their chronic illness journey. It was through these gatherings that I became connected with my mentor, who now is my closest and dearest friend.

We began going to support groups together and she got me to see a psychologist who specialized in IBD. I had a connection with my mentor-turned-best-friend that I’ve never experienced before. I wasn’t aware that relationships like that were real. I finally wasn’t alone on my planet where no one could figure out what I was saying. I was the least lonely I had ever been, and we were in our very own world where we finished each other’s sentences, showed up for surgeries, and answered the phone late at night just because the other couldn’t sleep. We support each other in every aspect of our lives and I slowly began to realize the steps needed to be taken to get to my “new normal”.

It was through our relationship and her perpetual support that she encouraged me to stop hiding behind my fears and do what I love. Out of this came The Lemon Blog, my passion project. The Lemon Blog is a place that supports all abilities and provides encouragement, mentorship, community, advice, an ear to listen, or even a shoulder to cry on when needed.

Starting a blog when coping with IBD and Crohn's disease

I cannot stress enough the importance of having a solid support system. Sadly, not everyone has that available to them, which is why The Lemon Blog has become so important to me. Not only have I made amazing connections with these warriors, but we check on each other regularly, we cheer each other on, offer support when needed, words of encouragement when down, and have some pretty good laughs along the way.

People like Meena at The Unchargables help pave the way for the rest of us and I am honored to be writing this for their site. Thank you for asking me to share my story. I encourage everyone to share their own; you never know who it may help. I’d love to see you over at thelemonblog.com or shoot me a direct message through our Instagram @the.lemon.blog – we’d love to have you be a part of our Spoonie Community and help you to discover you own New Normal.

About the Author:

Marie is a chronic illness warrior who runs The Lemon Blog, which is her passion project. Marie created this blog with the aim of supporting fellow chronic warriors and helping them find their own “new normal”.

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The Best Foods That Help Manage Eczema

The Best Foods That Help Manage Eczema

Eczema is a skin condition that primarily affects infants and children. It is a type of dermatitis which could be chronic or sometimes relapsing. Eczema is skin inflammation that can cause itchiness, redness, swelling, and pain, and can range from mild to severe. Although the exact cause is unknown, overactive immune systems are known to be responsible for eczema. However, it can also be genetic. Asthma and hay fever can also cause eczema. Other skin disorders or disease, infections, or loss of moisture are also known to trigger eczema. 

The skin of children is more sensitive than adults, and children are more likely to be exposed to irritants as they drool, touch, and play with stuff that could have irritants on them. This makes children more prone to being affected by eczema.

The types of ezcema:

Contact dermatitis is caused when the skin comes into contact with the substances that harm the skin or set off allergies. The common triggers of this skin reaction are soaps, cosmetics, perfumes, and jewelry. Contact dermatitis can lead to infection if the area is repeatedly scratched and the area starts to ooze. This becomes a good place for bacteria and fungi to grow.

Dyshidrotic eczema causes blisters to form on your feet or hands. These blisters are itchy and can be filled with fluid. High-stress levels, allergies, excessive sweating, and staying for too long in water are the common causes of dyshidrotic eczema.

Exposure to allergens such as pollen can impact eczema

Nummular eczema manifests as circular spots or patches that form on the skin as a result of an injury, burn, or insect bites. These spots are often itchy and can be well defined. Nummular eczema is more common in adult men in their later ages, however, women in their middle ages also are at risk of developing it.

Seborrheic dermatitis generally occurs on the scalp, face, and chest. The common symptoms of this condition are scaly skin, red patches, and sometimes it could also appear in the form of dandruff on the scalp. Mild shampoos are generally recommended for treating this condition on the scalp. 

Stasis dermatitis generally occurs when the blood circulation in veins is disrupted, and the blood leaks out of the vessels and into the skin. The most commonly affected areas are the legs. Swelling, dryness, and scaly texture are the common symptoms of stasis dermatitis. The condition is more common in women and adults who are in their fifties. 

Foods that help manage eczema:

There are various natural remedies for eczema. Foods such as bananas, berries, salmon fish, sauerkraut juice, turmeric, lemonade, whole grains, probiotics, etc., can play a significant role in treating eczema naturally.

Foods that help manage eczema:

Beetroot is one of the highly recommended foods for managing eczema, it is said to boost liver detoxification and remove harmful chemicals that could trigger eczema. They are also one of the excellent purifiers of blood which promotes healthy skin. Vitamin C in beetroot can help in clearing skin blemishes caused by eczema. 

Celery is filled with electrolytes and essential vitamins such as vitamin K and vitamin C, which are highly essential for promoting skin health. It is also a rich antioxidant that detoxifies the liver, which in turn can help improve the condition of eczema. Celery juice can also help in treating acne and psoriasis. 

Salmon is rich in omega-3 fatty acids, which can help fight inflammation related to eczema and other health conditions. It is also loaded with essential nutrients such as vitamin B and selenium, which protects and improves the overall condition of the skin. The other vital components of salmon fish also strengthen the immune system, which boosts the body’s natural ability to fight eczema from the inside. 

Salmon helps fight inflammation and may help treat eczema

Turmeric is one of the oldest remedies used in treating eczema and other skin disorders. The anti-inflammatory and antioxidant properties of turmeric reduce inflammation and help protect the skin from eczema. The natural antiseptic properties also inhibit any infections from eczema. Turmeric can help decrease blemishes, redness, and sooth the skin.

Probiotics. Foods containing probiotics or probiotic supplements contain good bacteria that are said to ease the symptoms of eczema. Probiotics also enrich the immune system, which could have been disrupted when the person is affected by eczema. Probiotics are also known to reduce inflammation, which is one of the symptoms of eczema. Yogurt is one of the best sources of probiotics.

Bananas are rich in vitamin A, which plays a vital role in moisturizing the skin and preventing dryness. Bananas are also loaded with essential fat that is used in many lotions that are used in treating eczema. Potassium in bananas also helps in soothing the effects of eczema.  

Food can be used as a natural remedy in many other ways too, such as to treat conditions such as chronic diarrhea.

Foods to avoid:

Foods to avoid while experiencing eczema:

While some foods can help manage the symptoms of eczema, others can trigger eczema and make it worse.

Listed below are some of the foods to avoid:

  • Broccoli
  • Dried fruits
  • Citrus fruits
  • Gluten or wheat
  • Spices
  • Tomatoes

While a healthy diet and lifestyle are vital in managing eczema, getting a proper diagnosis and treatment from a doctor is highly recommended. Especially when it comes to children, parents should not rely only on natural remedies to treat eczema. It could make the conditions worse. Natural remedies should only be used under a doctor’s supervision.

About the author:

Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga, and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.

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My 7 Steps For Coping With a Chronic Condition

My 7 Steps For Coping With a Chronic Condition

Being diagnosed with a terminal or chronic illness can be disorienting and disappointing. But as you accept it with time, you will learn to cope with your illness by making changes in your lifestyle. Stress affects everybody, and suffering from long term health conditions may make you vulnerable to the struggles stress can bring. You may appear to be absolutely fine on the outside, but inside, you might be torn apart by the stresses of being constantly dependent on someone for doctor appointments or having to clean up, go outside, run errands, etc. To persevere the spirit to live must be there. No matter what you are suffering from, being aware of the conditions and taking precautions can ease the everyday struggle. The more positively you can handle the struggle, the easier it will be to take care of the challenges.

My 7 ways to cope with a chronic condition:

Acceptance:

Often a lot of turmoil lies in mind. Accepting being terminally ill or having to suffer from a lifelong condition such as diabetes or thyroid issues takes time for acceptance. Once you’ve accepted it, it puts your mind at ease and allows you to look for ways to combat the disease while living your life. Take your time but accept your current situation as that is only when the mind will start to look for a solution.

Look for support:

We all need people that support us when we go through a tough time, and when experiencing illness, having a strong support system is half of the journey. Having your friends and family with you during these times can boost up your confidence. Do not worry about the toxic relationships in your life and only focus on people who add positivity to your life. Value the people who love and care about you and make them a part of your inner circle. Social media is also a great place to get support from those experiencing similar conditions to you.

Look for support when coping with a chronic condition

Gain more information about your condition:

When you are suffering from a chronic condition, it is always safer to have a thorough understanding of the disease and its conditions. If you have doubts and questions, don’t hesitate to ask your doctor. You may also research online or look for support groups to gain more knowledge about the condition. Keep track of the symptoms your body exhibits and get to know your body better. Analyze methods that may help to manage symptoms related to your condition and share details with your healthcare provider.

Manage symptoms of depression:

People suffering from chronic illness go through a wide range of emotions. You may feel weary, drained out, and be in a dark place due to the condition and the symptoms you experience. A lot of people miss out on their regular doctor’s appointments and skip medications, which ends up in further aggravating the condition. It is important to be well informed about the symptoms of depression and how to tackle them. Speak to a therapist if necessary.

Take your medications on schedule:

It is often hard to remember to take medication, it’s even harder to remember if you have to take 10 of them. Set a reminder or an alarm on your phone to remind you to take your medicines on time. Remember the names of the medicines you are taking and get a deeper insight into the drugs you are recommended. Speak to your doctor to learn more about each drug and its side effects, why you’re taking them, if you may discontinue them in the future, etc.

Take your medications on schedule if you are coping with a chronic condition

Live in the present:

Suffering from a lifelong disease can make you worry and fear the future, but the best way to live one’s life is to focus on the present. Always follow the rule of ‘Be Here And Now.’ Focus on what you’re doing; if you are eating, be conscious of what you’re eating, what color food you are eating, etc. It keeps the mind focused on the present activity and prevents it from wandering off in unprecedented directions. 

Find something you love to do:

Practicing a hobby is therapy in itself. Whether it’s painting, gardening, or reading a book, find out what you like and do it. Hobbies can bring joy, a feeling of productivity, and a distraction from the suffering of real life.

Coping with a chronic illness can be difficult, but there are methods that can make this easier. Live in the moment and take baby steps every day. Changes don’t happen overnight, but as long as you make progress, you’re doing great.

About the Author:

Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.

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Hyperhidrosis and The Realities of Living with Excessive Sweating

Living with hyperhidrosis can be challenging. The contents of this article may seem like too much personal information about bodily functions for some people, however, I feel that hyperhidrosis is something that is not talked about a lot in the chronic illness community. We need to delve into the TMI (too much information) realm to discuss it.

I used to think that I was a gross freak of nature for sweating so much, but after connecting with other people who experience a similar thing I realized that it is more common than I thought.

hyperhidrosis

What is hyperhidrosis?

Hyperhidrosis is abnormally excessive sweating that is not always related to heat or exercise. Someone with hyperhidrosis may sweat so much that it soaks their clothes and drips down their face and hands. People normally sweat when they exercise, are hot, are anxious or under stress. The sweat that accompanies hyperhidrosis far exceeds this normal level of sweating. Hyperhidrosis can also be made worse by factors such as heat, exercise, sweat, stress or anxiety.

Primary Focal (Essential) Hyperhidrosis

The most common form of hyperhidrosis is primary focal (essential) hyperhidrosis. This occurs when the nerves responsible for signalling your sweat glands malfunction and become overactive. This type of hyperhidrosis usually affects the palms of your hands, the soles of your feet, and in some cases your face. There is no determined cause for this type of hyperhidrosis, however, it may be hereditary as it runs in families.

Secondary Hyperhidrosis

Secondary hyperhidrosis occurs when it is a symptom of another medical issue. It is more likely to cause widespread excessive sweating than primary hyperhidrosis. Conditions that may result in excessive sweating can include:

  • Thyroid issues
  • Diabetes
  • Infections
  • Some types of cancer
  • Heart issues
  • Nervous system disorders

Some medications can also cause excessive sweating.

Experiencing Fibromyalgia with Hyperhidrosis

My secondary hyperhidrosis is caused by my severe fibromyalgia, which is a central nervous system disorder. While some of the medications can cause secondary hyperhidrosis, my experiences with excessive sweating began in childhood, long before I started taking these specific medications, but after I started suffering from chronic pain.

Of course, weight can impact how much you sweat, and I am overweight. However, as said above, I have been experiencing this excessive sweating since before I was even a teenager, and I weighed nothing close then to what I weigh now.

How Hyperhidrosis Impacts Social Situations

Work: If your job is in any way stressful and you deal with hyperhidrosis, you may find you sweat a lot at work. If you work around others, such as in a customer relations role or in the office, the excess sweating may make you anxious about how others may perceive you. This anxiety may impact your productivity if it becomes severe. Hyperhidrosis may also impact your opportunity of gaining new employment if it becomes problematic during job interviews. Since sweating is usually a sign of anxiety, even the calmest person with hyperhidrosis may look extremely anxious to the interviewer. This could have a severe impact as to whether you are chosen for the job. Shaking hands can also be a source of anxiety particularly if you have primary focal hyperhidrosis which causes sweaty palms.

Night clubs: As a young adult, every once in awhile I like to go to a night club and dance with my friends. Even though I find this extremely draining, I like to experience just a few hours of normality. Many nightclubs are crowded and warm. Hello Extreme Flare! It can be difficult to enjoy myself knowing that I have sweat visibly dripping down my face. This can also impact my chances of meeting new people and starting new relationships. , The excessive sweating may cause people to judge me before they get to know me. This is definitely a disadvantage for the single girl like me.

Any social occasion: Hyperhidrosis can impact any situation. Going to a café, a theme park, the beach, the movies and attending school are all different for a person that has to consider excessive sweat. Hyperhidrosis and extra sweating can become a source of anxiety at any time, but when it’s flaring especially when it’s flaring.

Tips and Tricks for Coping With Hyperhidrosis and Excessive Sweating

Now that I’ve listed the ways hyperhidrosis may negatively impact social situations, I will now tell you my tips and tricks for coping with hyperhidrosis and living with excessive sweating that I have developed throughout my own experience.

Waterproof Makeup

The facial sweating that is the result if hyperhidrosis can ruin any makeup you may be wearing. I personally love wearing makeup every once in a while for nights out or on a day I feel like dressing up. Unfortunately, if I’m not careful with what products I use my makeup can end up dripping down my face. Utilizing a good primer and a waterproof foundation and concealer are a good start. Make sure your mascara and eyeliner is waterproof if you enjoy using those products. You can even find inexpensive brands at your local retailer and online. Many brands meet these suggestions.

Dressing in Light Layers

Very many people live in a place where the weather can go from cold to hot within a few hours. Dressing in light layers is the way to go. If you also suffer from temperature control issues spring layering is good strategy for you, too. Utilize cardigans because not only are they light but they also don’t take up too much room in a bag while out and about. If it is chilly in the morning wear a t-shirt and a cardigan over top. It is easy to take take it off later on in the day.

Portable Fans

hyperhidrosis

This may seem a bit extreme, but if you’re prone to over-heating on a regular basis like I am, a portable fan can be invaluable. I got one for $8 from The Warehouse, and I love it. It’s rechargeable by USB and has multiple levels of intensity. This would be perfect for days at university during summer, long days of traveling, or days when you’re spending a lot of time outside in the heat.

Apply Multiple Layers of Antiperspirant

With secondary hyperhidrosis the sweat under your arms can become excessive and can be very hard to manage. Recently I have started using multiple layers of antiperspirant using two different types and I find this helps well for summer. I use a cream antiperspirant under my arms first and then a spray antiperspirant on top. While this does not completely stop underarm hyperhidrosis it does make it more manageable. There are some more aggressive options you may discuss with your health provider in some places.

Body Wipes and Shower-less Body Wash

If you have hyperhidrosis and live with excessive sweating in addition to chronic illness then managing your hygiene can be very difficult. Bathing, for example, can be very difficult for those who experience symptoms such as chronic pain and fatigue. Some days many Chargie’s do not have the energy to shower. Other days I may end up perspiring a lot requiring multiple showers. In these cases it is convenient to use deodorant body wipes or shower-less body wash. Deodorant wipes are targeted especially at lessening odor. Shower-less body wash can be used without washing it off and do the same thing. 

Many people like to use baby wipes in the place of deodorant body wipes. I find that baby wipes don’t work very well in comparison. Products specifically targeted at killing sweat caused germs and odor do a much better job, and I find that body wipes are more moist with product, therefore you end up using less wipes.

When you experience hyperhidrosis and living with excessive sweating it can feel very isolating. However, there are things you can do that make coping with it a bit easier. It was also helpful for me to learn that isn’t something that I go through alone. Surrounding yourself will people who understand your condition can also make a huge difference. Having a non-judgmental environment can become your social safe space. I know that when I start sweating excessively my close friends won’t judge me for it. Therefore I never become anxious about it around them.

Amy Clements is a 20-year-old who has lived with chronic pain, the result of Fibromyalgia, since childhood. In her teens she was diagnosed with Complex Regional Pain Syndrome in her wrist, which was the result of a netball injury. Amy lives in New Zealand and studies Business part-time at University. She enjoys reading novels and writing. She especially enjoys writing about her experience with chronic illness.

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How To Use Yoga as a Tool to Become More Motivated in Life

How To Use Yoga as a Tool to Become More Motivated in Life

A thought that often crosses our minds in the morning is “I have no motivation to get through the day”. Lack of motivation; an easy thing to explain but a difficult thing to understand and fix. Every person experiences issues throughout life that can cause an impact on them, and this impact can be neglected. We carry all the negativity we acquire during the course of the day without being conscious or aware of it; and the next thing we know, we may become bound to our beds, struggling miserably to get out of it and get some work done.

Why does this happen, though?

Difficult situations are very draining on our energy. Our minds can become full with negative thoughts which can lead to poor self esteem and little self-belief. While for some this can result in one or two low and gloomy days, it can also become a severe and serious thing for others.

People with chronic illnesses can be even more prone to regular levels of low motivation. We should all be aware of different tools that can be used to become as healthy and as happy as you possibly can, even while experiencing a lack of motivation. Now that I have introduced this concept to you, it is time for me to tell you the answer to becoming more motivated; Yoga!

How yoga can help you become more motivated in life

Yoga has a great many benefits and one of the most obvious ones is instilling motivation. Given below are the few ways how yoga becomes the best practice to be motivated in life. 

Yoga lowers stress and anxiety levels

Practicing yoga involves a great deal of stretching your muscles. This, in turn, reduces all the stress and tension accumulated in the muscles and relaxes them significantly. The constant breathing exercises help in energizing your body as it regulates the blood flow. This also helps rich and oxygenated blood to reach your brain.

As the brain receives rich blood and your body starts relaxing, the mind also works towards calming itself down. When this happens, you became aware of all the negative thoughts that have been causing you distress and anxiety and can, therefore, push them out of your head effectively. Once your stress levels are lowered, you feel more energized and motivated to work your way through most days.

How yoga can help lower stress and anxiety levels

Yoga increases your ability to problem solve

When your mood is low, one of the most annoying things that could happen to you is not being able to solve the slightest of the problems that come your way. Since your mind may be filled with negative thoughts, it can be difficult to think straight and therefore it may seem like the easiest thing to do is to give up on that difficult task.

The breathing exercises involved in yoga, as discussed above, help to clear out all the negative thoughts. They also assist in making your mind focus better. This means that when you come across a problem in life, you’d be able to focus on it properly. You will be able to come up with practical solutions faster, and therefore there would be no hindrance in the process of becoming a more motivated and happy self.

Yoga encourages self awareness

To keep yourself motivated, you need to know yourself properly first. You need to understand your behavioural patterns, as well as what makes you happy and what keeps you energized at work. Yoga helps in directing your focus towards your own self. It helps you understand your emotions better and makes you capable of consciously keeping them regulated. It helps you balance out all the negativity with positivity and enables you to make more practical and sensible decisions.

How yoga encourages self awareness

If what I have said above interests you, you can get started on your yoga journey by discovering which style of yoga works best for you.

About the Author:

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He organizes Ayurveda Courses in India and Yoga retreat in Nepal . He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking Tours in India.

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Why It Is Beneficial To Practice Yoga Whilst Traveling

Why It Is Beneficial To Practice Yoga Whilst Traveling

Yoga can act as a multi-purpose remedy for people of all age groups. It has therapeutic properties within each yogic movement that are good for the mind, body, and soul. 

During your moments of wanderlust and planning your travel, when you have decided your favorite destination to go to, you don’t want any moments of severe symptoms or anxiety to impact your holiday once you’re on your way. It’s good to think positively about your future journey, but it’s wise to also take the necessary precautions. If you have impaired mobility, neurological dysfunction, fatigue, pain, etc., you may end up experiencing anxiety, less social interaction or even depression. In an effort to minimize such experiences, you can calm your symptoms or yourself with Yoga. 

Meditation, Pranayama, or Yoga are exercises that can be performed anywhere. Therefore, while traveling, yoga can help relieve the symptoms of chronic illnesses. It works as a stress-buster as you increase qualities such as compassion, focus, improved memory, and better concentration. It may seem like too much of a challenge to maintain a yoga routine while traveling. What if you have to face uninvited challenges? However, it’s worth it. Yoga works as a booster to elevate your moods. Researchers have found and proven that Meditators are more self-aware and come through the stress-related problems to live a quality life. 

The Benefits Of Practicing Yoga Whilst Travelling

The Benefits Of Practicing Yoga Whilst Travelling

Yoga is extremely beneficial, especially while traveling. Why? Because it promotes better health, allowing you to make the most of your holiday. Yoga, Meditation, Pranayama, and similar yogic practices can also help with clearing brain fog, which many people with chronic illness experience. Meditation also helps in clearing out the clutter that is causing emotional instability. It gives a clear perspective and a focused mindset while the Pranayama also helps in flushing out the toxins to reward you with a refreshed state of mind.

While traveling it is important to maintain healthy habits and to be aware of your surroundings. Create a safe space for yourself! It is important to look after yourself when you are trying to balance work and family life. People often ignore the more subtle elements of their health because they are too focused on dealing with the lives of other people. Yoga makes sure that you take care of your mental and physical health, because only then can you take care of others. 

How to establish your own yoga routine so you can take it with you anywhere

Establish your own yoga routine so you can take it with you anywhere

To start your yoga journey as someone who experiences chronic illness, consider private instructors initially; join gentle and restorative classes; practice Yoga from online sources or digital media. A little bit of stretching and deep breathing can be a benefit to almost anyone. So, travelers must consider this wonderful hack to give priority to their health while still making the most of their adventures. Let Yoga be your travel partner, a guide that can help protect you from all the bad forces of life with the natural power it inherits.

Look at the positive side of the world and appreciate every with grace. Staying positive is a weapon that not many people can fully embrace, but many people chase this state of mind as an infinite goal. So, if practicing yoga interests you, grasp motivation and start your journey. After all, being alive is a gift in itself to cherish! 

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He organizes 200 hours of yoga teacher training in various cities in India and Nepal. He also conducts AyurvedaCourses in Kerala He loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in Nepal .

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How writing helps me stay positive while living with autoimmune diseases

writing helps me stay positive

This may sound a little strange but it is true. I live with several autoimmune diseases and sometimes it’s very hard to stay positive. When there is a flare, an increase of all symptoms, it’s easy to feel down and get even worse.

Writing helps me stay positive, but not just any writing. Writing and creating my Chargimals. They are little monsters that each represent a specific health condition or general symptom. They live in al alternate universe called Chargieville and have adventures together despite their limitations.

The world we made up in our minds

I am the person who creates the adventures for The Chargimals. Together with my partner in crime Jenni Lock, we live in Chargieville. In our minds. I can see the characters walking around in my brain and go on the adventures we create for them. My daughter (8) occasionally helps us write stories too.

Focus on the positive

How does this help me stay positive you may think. First of all the stories focus on the positive things you can do while living with limitations. This makes us think about all the things we would be able to do. By focusing so much on the positive in a constructive way, it makes me feel better. It makes me feel that, yeah, I am able to do things. I may just need to do them in an adapted way, but that’s okay.

I can think about my issues and how I would work around them. The Chargimals go on adventures that I create in my mind. To me it feels like I am actually there. Like I am going on adventures as well. On my good days I have a clear mind, I can write and leave the house as well. On a bad day I can’t come up with new stories because of my brain fog, but I can read the stories I’ve written so far, or work on one with Jenni (giving feedback is easier than actually writing yourself) and have them make me feel better.

Release frustrations

Writing these stories and making memes gives me a way to release my frustration with certain aspects around living with my autoimmune diseases. It makes me feel like I’ve accomplished something. When I read the stories to my daughter before bed she absolutely loves them. The Chargimals are living and breathing personas in our house. We know them all by name and know what their personalities are like.

It gives a sense of purpose and a sense of belonging when people reply with “I feel the same way”.

An unexpected friendship

Secondly it has given me a friendship with Jenni, the writer. We met though Facebook and really bonded over writing these stories. It gave me a partner in crime, someone to confide in, someone to share it with.

Last but not least, it strengthens my bond with my daughter. She adores the Chargimals, and it hungry for more stories. She can’t get enough! She knows we write them ourselves, and comes up with topics and sometimes even whole stories. It’s something we can do together and enjoy, it sparks her creativity and makes me feel happy.

Happy feeling

When I’m feeling down, having a hard day, simply fed up with being sick all the time, I can rely on the chargimals. Read the stories to my daughter, talk about new ideas with Jenni, and connect with The Chargimal Fans, which are the best people in the world!

Long story short they make me feel valued and loved, even on my worst days.

Want a bit of the magic too? Follow the Chargimals on Facebook or Instagram, you will see what I mean.

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How Watching “Paw Patrol” Helps Me Cope With Anxiety (Tools To Coping With Anxiety)

We all have different coping skills when it comes to handling anxiety and the challenges it brings. One of my coping mechanisms is watching Nick Jr.’s animated show Paw Patrol! Although I’m 24 -years old and in college, studying creative writing, you might be wondering what is Paw Patrol and how did I get introduced to paw patrol? 

What Is Paw Patrol

Paw Patrol is an animated series shown on Nick Jnr following the adventures of Ryder and his gang of pups living in Adventure Bay. Each episode sees the pups face a problem that needs solved either on land or sea. There are 8 different pups, each having a specific profession based around the emergency services.

My Introduction to Paw Patrol 

It all started for me a few years ago. When I first struggling with the feeling of being trapped in my body because of my cerebral palsy. And trying to deal with the reality that I’m stuck in a body that I don’t have much control over and that my brain will never be free form this condition. Which causes me to have sleepless nights, spasms 24-7, or struggle to do task that others might find simple like putting on shoes or going to bathroom. All of these constant obstacles cause me to have struggle with anxiety which is common for young adults with Cerebral palsy.  

When I first discovered that I was suffering from anxiety, I felt like I was not getting any relief out of the things I was told I needed to do to reduce my anxiety attacks from happening. I felt lost, and that I had this constant feeling of having a plastic bag over my head. Which felt like it was taking the life out of me every day, causing me to suffer from anxiety attacks over and over again.

It wasn’t until my then boyfriend recommend I watched Nick Jr’s Paw Patrol with him. He too had cerebral palsy and he had the same struggles as I did.  

From the minute, I saw Chase, Marshall, Skye, Zuma, Tracker, Rocky, Rubble and Everest, my body becomes relaxed and I instantly feel like I could breathe again!  

What I’ve Learned From Paw Patrol

As I watch paw patrol I remember through the lessons being taught that a problem always has a situation. And most of all the feeling that I have when I face issues with my anxiety every day! I remember that it takes baby steps and that nothing gets easier but you have to keep going despite the obstacles you’re facing in your life just like I do with my anxiety and spastic Cerebral palsy. It has taught me that I can’t give up on my challenges because I’m having a rough day with feeling anxious or having a lack of movement due to my chronic pain with Cerebral palsy.  

Thanks to watching Paw Patrol I’m reminded that I’m a strong woman and I could overcome anything that comes in my way and I will overcome anything just like the characters on the show.

About The Author

Tylia Flores is a 24-year-old born with cerebral palsy. Although her condition has affected her mobility, it has never affected her will and determination to make a difference in the world. Through her many life challenges and obstacles, she discovered her passion for writing. Tylia’s goal in life is to share her stories with the world.