How can it be that some people do everything possible to take care of their POTS and other chronic conditions, yet they’re still struggling to see positive change? I’ve thought about that question in my own life, and after reading this article, it’s clear that managing mental health is really important for reducing POTS symptoms.
There are a million ways to manage mental health, but here’s 7 things I do regularly that help keep my anxiety at bay:
1. Prioritize sleep: Those who don’t sleep well struggle to live well. I find my anxiety gets worse when I have a bad night of sleep. Going to bed at a routine time, wearing an eye mask, making my room cold and dark, and having a wind-down routine (reading, turn my phone off) all help me sleep well and stay emotionally regulated.
2. Avoid drugs and alcohol: Drugs and alcohol can be effective short-term solutions for anxiety, but I find they make it worse in the long term. I used marijuana to manage physical pain and mentally “chill”, but ultimately it made my pain and anxiety worse in the long run. Alcohol is similar as a numbing agent, but it damages sleep and tends to make my anxiety really difficult the following day. Magnesium Glycinate is a natural alternative that helps me to reduce anxiety every night before bed.
3. Meditate: Any time spent focusing on the breath, body, or something that’s not technology has been highly effective for me. I’ve used Tara Brach Youtube meditations, apps like Calm and Headspace, or, more recently, have used this HRV 20-minute exercise.
4. Journal: The 5-minute Journal and Tim Ferriss’ morrning pages have helped me to capture my thoughts on a page. I get them out of my head, put them on paper, and then can make a plan of attack to address any real concerns — but often I see they were silly or unfounded to begin with ๐
5. Exercise: Whatever exercise you can do, I find it almost always helps anxiety. If you’re just starting out, or struggling to exercise, I’d recommend the Levine Protocol, and my Exercise post. Anyone who has ramped up and seen decreased POTS symptoms can utilize weight training, sports, cardio, yoga, or even a walk to get some dopamine and quiet the mind.
6. Spend time with friends/family: Often, I get trapped in my own head thinking about the past or future, ruminating about things out of my control. When I spend time with people I love, I’m much more present and grounded and get a distraction from whatever was causing my anxiety before. If you’re not around friends or family, pick up the phone to make a call or FaceTime!
7. Get off social media: Social media constantly drives anxiety for me. I’m always comparing myself to someone else and thinking about how they’re doing more than me or they have a better life than I do. Once I delete my apps, or get off my phone, I realize I’m in the real world and living my own journey. I have many things to be grateful for and social media is designed for me to feel FOMO.
8. Consider therapy: Therapy is pretty neat: there’s a professional whose job is to listen to your anxiety, challenges, and emotions, and help you feel better. It can take a few different people to find your best fit, but I’d highly recommend starting therapy, or going back to it, to see if it helps your mental health. It nearly always does for me.
I’d love to hear how you manage your mental health, or stories on how mental and physical health are related. Feel free to reach out ๐
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