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September 20, 2006 --
I don't spend much time on the
Chiari message boards, since I'm immersed in Chiari all day,
it's not high on my list of things to do in the evening. However, I do
make a point of checking them out every now and then to see what people are
talking about it.
I spent a couple of hours
checking out some threads this past month and noticed that a lot of people
were talking about how they have trouble keeping a positive outlook. I
can understand where they're coming from - feeling lousy all day can do that
to a person - but I also thought it would be a good topic to address.
I've written before about how
many Chiari patients likely suffer from depression and should be aware of
the warning signs and seek professional help if needed. This column is
not for people battling what would be termed clinical depression, rather it
is for those who are muddling through and find themselves losing hope every
now and then.
I've been there many times in the
past 8 years. I've felt the tide of negativity begin to crash upon my
shore, and here are some strategies I've developed for beating it back and
restoring a positive outlook:
-
Exercise - This is
number one on my list. Exercise is not only good for long term
health but has the immediate effect of releasing endorphins in the brain.
Endorphins are feel-good neurotransmitters, which provide a chemical level
boost to mood. So beyond a regular exercise program, a little bit of
exercise (it doesn't have to be extreme, a 15 minute walk for example) can
help shake off a dour mood.
-
Get Out Of The House -
Especially for people who spend a lot of time in their house due to
mobility issues, getting out can provide a big boost. Even just
sitting in the sun or going to the store can help shake the dust off.
It's also important to get enough natural sunlight. Research has
shown that some people are prone to depressions if they aren't exposed to
natural light. It it's a sunny day, get out and enjoy the nice
weather.
-
Interact With Other People -
When dealing with chronic disease and chronic pain, it is easy to
become isolated, and isolation can lead to loneliness and depression.
Humans are social beings, and interacting with other people is an
important part of our lives. Get involved with other people, talk
with neighbors, call up friends, invite someone to lunch, etc.
On-line communities are great, but sometimes you need to hear people's
voices and nothing takes the place of seeing people in the flesh.
-
Accomplish Something Each
Day - Even if its a small project, a sense of accomplishment is a nice
feeling to have. It affirms that there is a reason for our existence
and gives us something to feel good about. This is especially true
for men who often define their worth based on concrete accomplishments.
Set reasonable goals in the morning and get them done. It will help
at the end of the day.
-
Engage Your Mind -
Distraction is a great tool to fight the blues. Keep your mind
active and engaged. Read a book, work a puzzle, write, there are
countless ways to get the mind working and keep the neurons firing.
An active mind will not drift into negative thoughts.
-
Master A New Skill -
Don't let Chiari stop your personal growth. For me, nothing gets me
down more than the feeling of stagnation and the best way to fight that is
with measurable progress in something. It doesn't matter what the
skill is, I guarantee working to get better at something will be a
positive factor in your life.
-
Eat A Good Meal -
Obviously, I am not advocating an unhealthy lifestyle. I am strongly
in favor of a well-balanced diet and burning more calories than you
consume; however every now and then a big meal can actually provide a mood
lift. Being in chronic pain can deplete the brain's dopamine (which
is critical to mood regulation) and sugars, carbohydrates, and chocolate
can help restore the natural balance. Of course you might want to
combine this one with Tip #1.
-
Associate With Positive
People - If you want to be a positive, high-energy person, hang out
with positive, high-energy people. While I can understand the desire
to find support from other Chiari patients, I think it's a mistake to
spend too much time doing this. It becomes too easy to slip into an
us against them and no one understands mentality. This is letting
Chiari win. Energy and optimism are contagious (in a good way).
Being around people who are engaged in life, pursuing their dreams, and
facing life head on with their head held high can be very motivating.
Also, stay away from depressing topics. The mass media has become
overwhelmingly pessimistic, strident, and alarmist in their reporting and
I truly believe that reading or watching too much news can be depressing.
-
Stay As Busy As You Possibly
Can - Fill your days with as much as you can handle. If you're
busy all day, you won't have time to focus on the negative or wallow in
despair. Don't be afraid to do things. They may be different
activities than you used to do, but find things to do and live a full
life.
-
Be Mentally Tough - In
the end you have to look in the mirror and decide what kind of life you
are going to lead. Are you struggling with physical issues?
Sure, but that doesn't change the fact that you, and you alone, can decide
whether you will let Chiari beat you down, or whether you will face it
head on, live your life, and stay positive. A positive mental
outlook is just that, a state of mind, so be tough and simply don't give
in and don't let Chiari drag you into despair.
-- Rick Labuda
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