Mindfulness is a great practice for everyone, but it is especially important for those managing chronic illnesses, like multiple sclerosis, as it allows individuals to focus on the present moment and things that can be controlled. Chronic illness can cause stress and dis-ease to those living with it, it can be seen in symptoms like fatigue, chronic pain, insomnia, irritability, headache, high blood pressure, and heart disease. To successfully navigate handling multiple sclerosis and other chronic illnesses, patients need to limit or reduce other stressors caused by dealing with chronic illness. Practicing mindfulness is one way to reduce these stressors.
Techniques to increase awareness and practice mindfulness
Three easy steps to beginning your mindfulness practice include:
- Focusing on your breathing: Sit comfortably and focus on your breathing for 1-2 at a time to help anchor your mind and reduce stress. Take notice of the air entering and leaving your nostrils, or the rise and fall of your chest to ground yourself in the present moment.
- Generate positive emotions: Think of situations or activities that make you feel joy. Write down as many moments as you can to remind yourself of the positive things around you.Take time to focus on one of those moments and feel that feeling in your physical heart. It could feel tingly, expansive, or warm. Notice that feeling and return often to connect that positivity.
- Radiate it: Put your mindfulness techniques into everyday use to get the most of your mindfulness practice and allow it to be a tool in your life. It only takes a few minutes to make a big difference. Try “habit stacking” by adding a small mindfulness habit to something you are already doing. For instance, every time you get behind the wheel, take a deep breath and notice the feeling of the seat. Or, every time you get a drink of water, stretch and connect by noticing how your body is feeling.
Other mindful practices include body scan meditation, mindful walking, the five senses exercise, and gratitude practice.
When to Practice Mindfulness Techniques
Now that you have some mindfulness techniques to get started, when should you practice these mindfulness techniques?
- When you have difficult conversations or receive difficult news from family, friends, or care providers.
- When experiencing chronic pain, fatigue, grief or loss
- When you can’t sleep and have racing thoughts that are flooding into your mind.
- When fear projections surface about what might happen today or tomorrow.
- When you find yourself ruminating with a negative attitude.
- When you are upset, irritated or frustrated.
- Before going to sleep and upon waking to start your day.
Being able to self-regulate your emotions is vital to maintaining a sense of well-being, especially when managing chronic illness.
Receive Multiple Sclerosis care from Neuroscience Group
It is possible to change how we respond to stressors caused by chronic illness with the help of mindfulness practices. The expert physicians at Neuroscience Group are trained in the physical aspects of MS care and management. We can help patients get connected with resources to help with the mental aspects of Multiple Sclerosis. If you are looking for support in navigating Multiple Sclerosis, or other chronic illnesses, contact Neuroscience Group to speak with one of our expert providers.