10 maneiras de reduzir o estresse em pacientes com fibromialgia

O estresse é provavelmente um dos gatilhos mais comuns dos surtos de fibromialgia e das condições de dor. Estar sob estresse constante esgota o corpo dos hormônios necessários necessários para manter o corpo funcionando corretamente. É por isso que o estresse é como o avô dos gatilhos e é o culpado de um “desligamento” coletivo quando se prolonga por muito tempo.

Muitas vezes, o estresse invade você e esgota seus hormônios que lidam com o estresse sem que você perceba. As responsabilidades crescem, um ente querido fica doente, sua saúde está se deteriorando, etc. Antes que você perceba, você está lutando contra a infecção após a infecção, lidando com mais surtos de dor, tendo problemas digestivos, deficiências nutricionais e uma lista de outras complicações. De repente, você está de cama por dias a fio, porque a dor e a fadiga são avassaladoras e a vida voltou a piorar.

É por isso que é imperativo tratar o estresse tão seriamente quanto sentiria dor no peito, ou ele se transformaria em um assassino silencioso. 

Vamos dar uma olhada em algumas maneiras de reduzir o estresse em sua vida. Alguns deles são tão simples que você pode rolar os olhos para a tela. Peço-lhe que tente de qualquer maneira. Você ficaria surpreso com o quão eficaz estes podem ser! Todos os itens abaixo foram minuciosamente estudados em ambientes clínicos para avaliar os níveis de estresse e se mostraram excessivamente eficientes, por isso não os cancele porque soam ridículos.  Além disso, o que você tem a perder?

  1. Relaxamento progressivo : Este é o processo de apertar os músculos por alguns segundos e depois liberá-los. Por exemplo, aperte conscientemente os músculos dos ombros e do pescoço e segure-o por 5-10 segundos, depois solte-os. Faça isso com todos os grupos musculares em que você pode pensar. Não apenas distrai, mas ajuda a liberar a tensão muscular.
  2. Yoga : Eu recomendo isso com frequência para meus pacientes com fibromialgia, porque realmente ajuda. Você não precisa fazer nada excessivo. Yoga suave ajudará a manter o corpo flexível e forte, bem como ensinar-lhe métodos de respiração profunda que ajudam a lidar com o estresse diário.
  3. Exercícios de respiração profunda : A cada duas horas, pare o que está fazendo e respire profundamente algumas vezes. Todo o caminho, segure por alguns segundos, e depois todo o caminho. Faça isso 5-10 vezes. A respiração profunda reduz os níveis de cortisol (o hormônio do estresse) e ajudará a reduzir o estresse e a ansiedade
  4. Aromaterapia : Milhares de anos nos mostraram o benefício da aromaterapia, mas a ciência provou isso. Há certos aromas que ajudam a reduzir a ansiedade e o estresse e a ativar o hormônio “feliz” no cérebro. Algumas fragrâncias a considerar são lavanda, limão, bergamota e ylang ylang. Você pode usá-los em óleos, cremes, perfumes, incensos, etc. Escolha o que funciona para você.
  5. Musicoterapia : É claro que o punk rock e o heavy metal não são propensos a reduzir a ansiedade, mas músicas suaves e relaxantes como música clássica, percussão, meditação, etc., podem desencadear a liberação de redutores de estresse bioquímicos.
  6. Risos e muitas coisas : o riso é realmente o melhor remédio. Encontrar alegria na vida cotidiana torna as partes mais difíceis muito mais fáceis de lidar. Estudos mostram que o riso reduz o estresse físico e a fadiga. Então, assista a um clipe do YouTube engraçado, ligue um filme de comédia ou vá a um programa de comédia stand-up.
  7. Adquira um abraço por pelo menos 20 segundos : este não apenas fará você sorrir, mas a ciência mostra que abraçar com força, ou abraçar, liberará os hormônios responsáveis ​​por fazer com que você relaxe e se sinta seguro. Um abraço apertado no meio de uma ansiedade ou ataque de pânico também pode retardar o sistema nervoso central e ajudá-lo a se acalmar.
  8. Chew gum : Este pode soar estranho, mas estudos mostraram que mastigar chiclete sem açúcar quando o estresse atinge realmente reduz os níveis de cortisol e alivia o estresse.
  9. Visualização guiada e meditação : Visualizar cenas serenas enquanto se concentra na respiração profunda por apenas alguns minutos tem um efeito químico no cérebro. Pode ajudar a reduzir os níveis de cortisol e a liberar os hormônios do bem-estar, reduzindo também a ansiedade.
  10. Artes e Ofícios : Utilize sua imaginação; todo mundo tem um. Uma saída criativa é provavelmente um dos passatempos mais estimulantes e relaxantes que você pode ter. Na verdade, acredito que seja essencial na cultura constantemente caótica e arrogante de hoje. Mesmo que seja apenas registrar seus eventos do dia, ele fornece uma maneira de liberar o estresse e a ansiedade reprimidos. Você também pode fazer algum tipo de artesanato, como tricô ou crochê, tocar um instrumento, pintar em uma tela, escrever poesia, ler em voz alta ou virtualmente qualquer coisa que expure sua mente dos eventos do dia. Você não precisa gastar horas fazendo isso, mas apenas alguns minutos por dia ajudarão você a lidar com o estresse diário e reduzir o risco de problemas de saúde.

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