10 façons de réduire le stress chez les patients atteints de fibromyalgie

Le stress est probablement l’un des déclencheurs les plus courants des poussées de fibromyalgie et des conditions de la douleur. Être sous un stress constant épuise le corps des hormones nécessaires pour faire fonctionner le corps correctement. C’est pourquoi le stress est comme le grand-père des déclencheurs et est le coupable d’un «arrêt» collectif quand il dure trop longtemps.

Très souvent, le stress se faufile sur vous et épuise vos hormones de stress-adaptation sans même s’en rendre compte. Les responsabilités grandissent, un être cher tombe malade, votre santé se détériore, etc. Avant que vous le sachiez, vous combattez l’infection après l’infection, vous avez plus de douleurs, vous avez des problèmes digestifs, des carences nutritionnelles et une liste d’autres problèmes. complications. Soudainement, vous êtes alité pendant des jours à la fois parce que la douleur et la fatigue sont accablantes et que la vie a de nouveau empiré.

C’est pourquoi il est impératif de traiter le stress aussi sérieusement que vous le feriez avec une douleur thoracique, ou il deviendra un assassin silencieux. 

Jetons un coup d’oeil à quelques façons dont vous pouvez réduire le stress dans votre vie. Certains d’entre eux sont si simples, vous pouvez rouler vos yeux à l’écran. Je vous exhorte à les essayer quand même. Vous seriez surpris de voir comment ils peuvent être efficaces! Tous les éléments ci-dessous ont fait l’objet d’études approfondies dans des contextes cliniques pour évaluer les niveaux de stress et se sont avérés extrêmement efficaces, alors ne les écartez pas parce qu’ils semblent ridicules.  D’ailleurs, qu’est-ce que tu as à perdre?

  1. Relaxation progressive : C’est le processus de resserrement des muscles pendant quelques secondes, puis les relâcher. Par exemple, serrez consciemment les muscles de vos épaules et de votre cou et maintenez-les ainsi pendant 5 à 10 secondes, puis relâchez-les. Faites-le avec tous les groupes musculaires auxquels vous pouvez penser. Ce n’est pas seulement distrayant, mais utile pour libérer la tension musculaire.
  2. Yoga : Je le recommande souvent pour mes patients atteints de fibromyalgie parce que cela aide vraiment. Vous n’avez pas besoin de faire quoi que ce soit d’excessif. Le yoga doux aidera à garder le corps flexible et fort, ainsi que vous enseignera des méthodes de respiration profonde qui vous aideront à faire face au stress quotidien.
  3. Exercices de respiration profonde : Toutes les deux heures, arrêtez ce que vous faites et prenez quelques respirations profondes. Tout le chemin, maintenez pendant quelques secondes, puis tout le chemin. Faites ceci 5-10 fois. Respiration profonde abaisse les niveaux de cortisol (l’hormone du stress) et aidera à réduire le stress et l’anxiété
  4. Aromathérapie : Des milliers d’années nous ont montré l’avantage de l’aromathérapie, mais la science l’a prouvé. Il existe certaines odeurs qui aident à réduire l’anxiété et le stress et à déclencher l’hormone «heureuse» dans le cerveau. Certains parfums à considérer sont la lavande, le citron, la bergamote et l’ylang ylang. Vous pouvez les utiliser dans les huiles, les crèmes, les parfums, l’encens, etc. Choisissez ce qui fonctionne pour vous.
  5. Musicothérapie : Bien sûr, le punk rock et le heavy metal ne sont pas susceptibles de réduire l’anxiété, mais une musique douce et apaisante comme le classique, le tambour, la musique de méditation, etc., peut déclencher la libération de réducteurs de stress biochimiques.
  6. Rires, et beaucoup de choses : Le rire est vraiment le meilleur remède. Trouver de la joie dans la vie quotidienne rend les parties les plus difficiles à gérer. Des études montrent que le rire réduit le stress physique et la fatigue. Alors, regardez un clip YouTube drôle, allumer un film d’humour, ou aller à un spectacle comique stand-up.
  7. Faites un câlin, pendant au moins 20 secondes : Celui-ci ne vous fera pas seulement sourire, mais la science montre que serrer étroitement, ou câliner, libèrera les hormones qui sont responsables de vous faire vous détendre et se sentir en sécurité. Une étreinte serrée serrée au milieu d’une crise d’anxiété ou de panique peut également ralentir le système nerveux central et vous aider à se calmer.
  8. Chew gum : Celui-ci peut sembler étrange, mais des études ont en fait montré que mâcher de la gomme sans sucre lorsque le stress frappe réellement réduit les niveaux de cortisol et atténue le stress.
  9. Visualisation guidée et méditation : Visualiser des scènes sereines tout en se concentrant sur la respiration profonde pendant quelques minutes a un effet chimique dans le cerveau. Il peut aider à réduire les niveaux de cortisol et libérer les hormones de bien-être, de sorte qu’il réduit également l’anxiété.
  10. Arts et artisanat : utilisez votre imagination; tout le monde en a un. Un point de vente créatif est probablement l’un des passe-temps les plus stimulants et relaxants que vous pouvez avoir. En fait, je crois que c’est essentiel dans la culture constamment chaotique et autoritaire d’aujourd’hui. Même s’il ne fait que journaliser les événements de votre journée, il vous fournit un moyen de libérer le stress et l’anxiété refoulés. Vous pouvez également faire une sorte de métier comme le tricot ou le crochet, jouer d’un instrument, peindre sur une toile, écrire de la poésie, lire à haute voix, ou pratiquement tout ce qui va effacer votre esprit des événements de la journée. Vous n’avez pas à passer des heures à le faire, mais seulement quelques minutes par jour vous aideront à faire face au stress quotidien et à réduire le risque de problèmes de santé.

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