The fact that a person is sick and their health is at risk is very stressful, especially when it comes to chronic conditions like psoriasis. Psoriasis appears as a red, dry, thickened “spot” on the skin covered with a white layer that peels off, especially when the patient scratches. Visible changes distort the appearance, which greatly affects the patient’s self-confidence. Scales can be found everywhere – on clothes, sheets, and furniture, which can be embarrassing and cause anxiety. Patients often lose hope and feel helpless due to long-term and unsuccessful treatment. Frequent visits to the doctor, multiple examinations and long-term treatment procedures are also sources of stress which, combined with visible skin changes, significantly change the patient’s attitude towards life and daily duties.
Also, interestingly, although it is not true, there is still a myth that psoriasis is contagious. That greatly complicates the daily life of patients and makes some quite ordinary situations unpleasant and difficult. On the other hand, psoriasis can destabilize family relationships and greatly affect family life. Difficulty in building an emotional relationship with a partner, avoiding family gatherings, dedication to the disease and financial costs are just some of the factors that come with this disease. For children with psoriasis, there may be situations where the child is overprotective and unable to stand on their own, while also facing ostracism from their peers. People with psoriasis can manage their disease and quality of life only with knowledge and a positive attitude.
Understanding the disease
It is important to understand the disease and how it affects daily life and to consider different treatment options. A better understanding of the disease makes it easier to deal with new situations. In addition to medication, patients need to seek additional help. Family, friends and other patients can provide important support. It is important to connect with people facing similar problems and difficulties because their experience, support or advice can help overcome the daily obstacles that patients face. If the people around you are biased, if they are afraid to ask or if they don’t understand, you simply need to explain to them what is happening, because, with such an attitude, the perception of those around you about people with psoriasis will change. It would not be inappropriate to heed the following advice: Find out what is causing your stress – identify the stressors that make your illness worse. Techniques such as yoga, meditation and deep breathing exercises can reduce stress in some people. We recommend that you discuss relaxation techniques with your doctor. Discussions about psoriasis should be open and honest, especially with a doctor, because doctors need to understand how psoriasis affects their patients.
Good night’s sleep
Our bodies rejuvenate during sleep, which is pretty much the only time our brains try to isolate themselves from the outside world. You should be getting about 7 hours of sleep a night, and one helpful sleep tip is to sleep in a slightly cooler room. Try to improve your sleep quality by getting rid of your phone and laptop, especially late at night. Have a cup of tea by your bed and chat with a friend or partner.
Eat & drink right
People don’t like to hear this advice because eating well is very difficult. Avoiding caffeine can be very difficult since most people start their mornings with a nice cup of black coffee. Quitting alcohol can also be very difficult, especially for those who like to go out on Fridays and weekends. Caffeine and alcohol can be very harmful when it comes to stress. Food can also cause hormonal imbalances in the body. Those who regularly seek comfort from stress out of alcohol are always at risk of alcoholism, an extremely dangerous condition. If you want your diet to not affect your stress, you need to drink enough water. Eating a balanced diet is great for your neurological and physical health, so try to limit highly processed foods.
Exercise
Many people think that exercising requires lifting weights five times a week, but you can start with small changes. It’s about making lasting changes that are practical and workable for you, and you shouldn’t take advice that doesn’t fit your needs. Exercise is a great stress reliever. You can try aerobics, lift weights, or do something fun like yoga or Pilates. Exercise releases endorphins, which are very important for your positive attitude. Many free yoga and Pilates classes are online, so try to find them and spend about 30 minutes a day exercising. Walking instead of sitting, taking stairs instead of elevators, and other small changes also count.
Walk in nature
It’s been scientifically proven that even short breaks in nature can help people reduce stress. Having a large park nearby or taking a short walk in the woods can help relieve stress. Try to surround yourself with greenery and start breathing properly and deeply. Be aware of each inhalation and exhalation. You will slowly feel the stress and tension leaving your body. Being in nature at least once a week, especially when you are alone, can greatly reduce stress and its effects on you.
Turn off your phone
Constant tiring of the eyes due to the strong background lighting used by modern mobile phones and screens will put your eyes in many problems. Monitors and cell phones can often create stress just by being near them. For this reason, it is very important to turn off these devices sometimes and spend some time in peace. Forget about constant notifications and enjoy peaceful moments. You can combine this approach with a walk through nature to get the maximum feeling of relaxation and peace.
Don’t watch TV or use phones/screens before bedtime
What you do right before bed is very important for proper sleep. A good and solid sleep is an excellent antidote to stress because it allows the body to relax and rest. Proper sleep is very important to overcome the fight against stress. Sleep can be affected by many things. For example, you will not get a good night’s sleep if you ate before sleep because your body will require additional energy to process that food. That’s exactly what will keep you awake. It is also important not to look at the TV, monitor or mobile phone for a few hours before going to bed. The background lighting of modern devices has been confirmed to disrupt the biorhythm and gives signals to the body that it should not go to sleep because the body perceives them as the middle of the day. In such situations, you will have trouble falling asleep, so you will reach for your cell phone again and repeat the cycle until you are exhausted.
Massage
Place a warm towel on your neck for 10 minutes. Close your eyes and try to relax your face, chest and back muscles. After that, remove the towel and take the tennis ball, it will replace your private massager. You can place the tennis ball on the wall or the floor and rest your back on it. Gently hold the pressure for up to 15 seconds and then move it to another point on your back.
Meditation
Meditation is very simple, you just need to sit up straight, close your eyes and focus your attention on reciting a positive mantra. A mantra is a sound or group of words that can transform from consciousness to gross matter. So that you recite, out loud or to yourself, something that is positive and that affects your peace, such as “I feel peace” or “I am calm”. The goal is to get rid of all negative and disturbing thoughts. Yes, it’s that simple.
Breathe
Just take a five-minute break and focus on your breathing. Sit up straight and close your eyes. Breathe in slowly through your nose and try to feel the beginning of breathing in your belly and to the top of your head. After that, reverse the process and exhale through your mouth.
Laugh
We are not even aware of how good laughter is for our health. Not only does laughter remove all our mental burdens, but it also greatly affects us physically. Namely, laughter lowers cortisol, reduces stress and increases endorphins, which greatly affect our mood. Relieve stress very simply – watch your favourite comedy series or movie.
