It’s incredibly common for those suffering from fibromyalgia to experience periods of poor mental health – especially during a flare up. After all, when you’re in a constant state of pain, it’s no wonder that your mental health will suffer. However, there are ways to help you improve your mental health. From holistic methods to medicine, there are a number of different treatments to help you improve your mental health and get you feeling more like your happy, healthy self again.
Meditation Can Improve Your Mental Health
Meditation has been practiced since 1500 BCE and is often used as a method to reduce feelings of depression and anxiety. In fact, studies have shown that meditation can have a positive impact in as little as 8 weeks.
Just 10 minutes of meditation per day can have a hugely positive effect, so whether you join a meditation group, follow an online guided meditation or just learn the ropes on your own, you’ll really start to feel the benefits in just a few short weeks.
Gentle Exercise Can Boost Your Mood
When you’re feeling stressed, depressed, anxious and in pain, the last thing you’ll feel like doing is exercising, however, just a few minutes of gentle exercise can have huge mood-boosting benefits.
Whether you go for a walk, join a yoga class or just do some stretches in the comfort of your own home, a little bit of exercise will get those feel-good endorphins pumping round your body, helping to boost your mood and reduce your pain.
It’s important to find a form of exercise that you love in order to motivate you to do it 4-6 days per week, allowing you to really reap the benefits. Some of the best low-impact exercises include:
So whether you mix it up and try a few different exercises each week, or just stick to your favourite, you should aim to get 150 minutes of exercise in each week to ensure you really benefit from the feel-good benefits.
Take Time Out For Yourself
When you’re suffering from fibromyalgia and suffering with your mental health, it’s incredibly important to take some time out to relax and recharge your batteries by doing something you enjoy.
From reading a book to taking a bath, taking just an hour each day to relax and unwind will help to prevent your fibromyalgia from flaring up, as well as helping you to de-stress and unwind, reducing feelings of depression and anxiety.
Some of the most simple self-care techniques include:
- Going for a walk
- Taking a bath
- Reading a book
- Applying a face mask
- Listening to some music
- Turning off your phone
- Cooking yourself a nourishing meal
So whether you simply turn off your phone and take a bath, or treat yourself to your favourite meal, it’s important to practice self-care at least a few times per week in order to boost your mental health and wellbeing.
Talk to Someone
If you’re struggling with your mental health, it’s important to talk to someone about your feelings in order to get them off your chest. Whether you turn to a professional for counselling, or simply call a friend or relative when you’re having a particularly hard day – talking to someone can make you feel supported and less isolated.
Although it’s not always easy to open up about the way you’re feeling, just telling someone you’re having a bad day, or not telling someone you’re ‘fine’ when they ask how you are can make it easier to talk about your feelings and open up a conversation and alleviate the pressure from you.
Boost Your Mood With Food
As a fibromyalgia sufferer, you might be aware of which foods to include in your diet and which to avoid, however, when you’re suffering with your mental health, it can be difficult to look after yourself and cook nourishing meals.
Eating a healthy, balanced diet is incredibly important for boosting your mental health, so you should try and avoid comfort food and ensure you’re nourishing your body with feel-good nutrients. After all, up to 90% of your body’s serotonin is produced in the gut, so your diet can have a direct impact on your mental health, as low serotonin levels are linked to depression and anxiety.
Seek Help From Your Doctor
If you’re finding it hard to carry out your day-to-day tasks and you notice that your mental health is deteriorating, then it’s important to get in contact with your GP for help.
It’s common for those suffering from fibromyalgia to be prescribed antidepressants by their GP. Not only can it help to reduce the pain associated with the condition when they’re in the form of SNRIs (serotonin-norepinephrine reuptake inhibitors), but they can also help to reduce feelings of depression and anxiety, allowing you to take control of your life again.
So whether you incorporate some gentle exercise into your daily routine, or get in contact with your GP for help – just a few simple changes can help to boost your mental health and get you one step towards feeling more like yourself again.
We do not endorse any research, studies or sources mentioned within our blogs and comments. Furthermore, we do not endorse any medical advice provided, and would strongly recommend anyone seeking medical advice to contact their local healthcare provider.