What happens to your mind while fighting cold?
Someone who struggles with OCD, I am frequently very aware of when my internal health is beginning to slip. It is something I have trained myself to recognize over the years, those days when my anxious thoughts are extra loud and everything feels just a touch bit harder.
Since I was diagnosed four years ago, I have also learnt to honour my triggers, the behaviours or scenarios which cause my internal health to go upwardly. But one trigger I am always unprepared for and have veritably little control over is catching a cold.
Just this week, I was reminded of how big an impact feeling under the weather can wear on my anxiety levels. Having battled with a sore throat and headache for some days, I woke up with a sense of dread in my chest which refused to budge, and spent the rest of the day dealing with unforeseen bursts of intrusive thoughts and a racing heartbeat.
Despite feeling fine, happy, even – the previous day, everything changed in an instant – and I had to turn to my toolkit of coping mechanisms to urge me through the day.
Besides being bloody annoying, this whole experience got me thinking. I know I am not the only one who experiences an internal healthiness dip when they’re feeling under the weather – but why is this? Is it just to do with the disintegrated sleep numerous people experience when they are sick, or is there something further to it? And if so, is there how to remedy this?
. According to Naomi Humber, head of internal wellbeing at the Bupa United Kingdom, the answer is multi-faceted. “ Our physical and internal health are interconnected, meaning that when we’re poorly, both our mind and body can be affected,” she explains.
“ Certain viruses like the flu trigger your immune system to produce seditious proteins, which help fight off the infection. Even so, they can increase your risk of fatigue, poor concentration and indeed cause you to experience low mood and feel more anxious.
“ Staying indoors, resting up and avoiding social contact when you are sick may also leave you feeling anxious, irritable and depressed.”
In this way, while the inflammatory proteins produced by your body’s immune response can physically take their toll on your internal health, the way we tend to behave when we were sick and segregating ourselves from others, perhaps scrolling a bit too much on social media can also contribute to the psychological health dip many of us experience.
It makes a lot of sense especially when you consider that, on the flip side, poor internal health can weaken your immune system and make you more vulnerable to illness. “ when we were stressed, our body produces greater situations of the hormone cortisol,” Humber says. “ in short spurts, an advanced cortisol level can boost your immunity; still over time, it decreases your body’s ability to fight off infections.”
Besides being incredibly reassuring, Humber’s explanation is yet another reminder of how nearly linked our internal and physical health is.
It is only natural that when you are feeling physically under the weather, your psychological health might feel a little wobbly, too and that is why taking care of yourself mentally is just as important when you are ill.
How to look after your psychological health when you are feeling ill
Still, then are some simple things you can do to relieve some of the pressure If you are struggling with the psychological health impact of feeling under the weather.
Listen to your body
“ concentrate on what your mind and body are telling you, especially if you are not feeling well,” Humber suggests. “ When you are sick, you will likely need to rest up, and it is no different for your mind. Take time out to rest and replenish and try some comforting activities to ease how you’re feeling. For example, read your favourite book, hear to calming music or have a warm bath.
“ Taking some slow deep breaths can also help reduce anxiety levels and help you reset. Try breathing in for four seconds, hold your breath for another four seconds and also breathe out for five seconds. Focus on the present moment and think about what you are appreciative for it can be helpful to write these down.”
Keep a routine
“ When you are inadequate, it is often difficult to take care of a routine,” Humber says. “ Stick to your usual routine where possible, as this may reduce your worries. However, head outside for a short quantum of time during the day if you are used to being outdoors, and make sure you are still prioritising self-care If you feel up to it. Having a routine is often helpful in times of unpredictability, uncertainty, and stress.”
Stay hydrated and replenished
“ Eating a balanced diet and staying hydrated is a number of the simplest things you can do to enhance your physical health, but they even have benefits for your psychological health,” Humber explains.
“ make sure you get the maximum amount of sleep as you need. However, attempt to give yourself a relaxing bedtime routine and avoid digital devices an hour before bed, as they will impact our sleep, If you are having difficulty sleeping.”
Head outdoors for short bursts of fresh air
However, conclude warm and head outside for a short time, because it can do wonders for your mood, “ If you are feeling up to it.
“ get along with in nature features a huge range of limited benefits to your wellbeing, similar as reducing stress, improving your relaxation and helping you to feel more connected.”
Seek support
“ it is very important to recall what you are fighting through your psychological health and what is it impacting your day-to-day life and having a conversation with your GP or an internal health care provider can help,” Humber says. “ they will be ready to help you identify what is causing you to feel in this manner and to take a look at your pathway to require and improve how you are feeling.”
SOURCE
https://www.stylist.co.uk/health/mental-health/anxiety-when-sick-ill-cold-flu/586996