For people suffering from both chronic pain and depression, making specific holistic life changes—which focus on social, psychological and personal factors—will contribute substantially to easing everyday symptoms. These lifestyle changes support a sense of well-being in most people, regardless of their health, but for people with chronic pain and depression they are especially meaningful.
Two main benefits of holistic life changes for people with chronic arthritis pain include:
Making it easier to cope with pain by decreasing the perception of pain
Easing depression by helping to counteract negative thinking
For anyone coping with chronic pain from a type of arthritis (or similar chronic condition), these changes are relatively easy to make and will lead to a meaningful and sustained reduction in pain and depression.
Meaningful Holistic Life Changes
Holistic life changes that have been shown to help ease chronic pain and depression include:
Feel moved by beauty. Treat the senses to rich and meaningful forms of beauty, such as listening to music, spending time outdoors, or participating in the arts. It is important to choose activities that appeal to one's unique interests and passions. If there is a lack of interest, there will be a lack of motivation.
Get lost in the flow. Keeping occupied, preferably with something that allows one to experience “flow” in the work. Researchers have found the arts, crafting, and performing home repairs, for example, can stimulate the neurological system and enhance overall health and feelings of well-being.
Lighten up. Increasing time spent outdoors during daylight can help prevent Seasonal Effective Disorder (SAD), as can the use of a light box. Depression is linked to insufficient Vitamin D levels, which can be boosted by regular exposure to UV light.
Exercise regularly. Engaging in regular exercise, especially vigorous exercise, improves mood and overall health. It is important to choose exercise that is easily completed, interesting, and within one’s physical capabilities.
Experience success. Setting realistic goals, and then breaking larger tasks into more manageable pieces can be helpful. The aim to is have “success” experiences and avoid what might feel like “failure” experiences.
Eat Mediterranean. Consuming a healthy diet can improve mental and physical health. While there are many variables that influence dietary outcomes, some research indicates that the Cretan Mediterranean Diet improves cognitive outcomes, including lower rates of depression, in healthy older adults. This diet consists of vegetables, fruits, olive oil, legumes, fish, whole grain cereals, nuts and seeds; moderate red wine, and low consumption of processed foods, dairy products, red meat and vegetable oils.
Sleep in. Getting sufficient sleep. Most adults need 7 to 8 hours and people who suffer from chronic pain may need a bit more. Of course, getting sufficient restorative sleep while coping with chronic pain can be challenging, making it more important to learn about, develop and maintain sleep hygiene methods.
Find support. Spending time with loved ones. Regular time with supportive friends and family gives an individual something to look forward to when pain is severe or mood levels are low.
Manage stress. Avoiding excessive stress, especially chronic stress. Of course, all stress cannot be avoided. Small projects that bring on temporary stress are preferable to massive undertakings that bring on long-term, chronic stress.
Spiritual engagement. Prayer, meditation, or spiritual study seems too boost mood and sense of well-being.
Give to others. Volunteering to help others, especially regularly over time. Taking on a “giving” role can change self-perceptions and boost mood levels.
Avoid negativity on TV. People who suffer from chronic arthritis pain and depression may want to steer clear of TV shows and other media with negative themes. In one study, experts interviewed many older adults who reported that watching TV shows with negative themes contributed to a deteriorated mood.
While each of these holistic life changes may seem minor, the can make discernable differences in everyday life, especially when used together. For example, people who have active social calendars, exercise, eat healthful diets, get sufficient sleep, and are regularly engaged in something uplifting—such as bird-watching, painting, listening to music, or taking virtual tours of art galleries—will typically report less pain and depression than people who are isolated, neglect their health, and do not participate in activities that bring them joy.
In addition to making holistic life changes, people who experience chronic arthritis pain and depression are encouraged to seek medical treatments for both the pain and depression.
Article courtesy of Arthritis Health
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