The psychologist listed seven self-help strategies for severe diagnosis
To cope with the psychological burden of making a serious diagnosis, it is important for a person to regain the feeling that life goes on, said Olga Umanova, a clinical psychologist at the Be Healthy — Nakhabino Harmony and Health Center, in a conversation with Izvestia, offering seven self-help strategies.
"First of all, it is important to separate the zones of influence and worry only about what you can influence: the daily routine, nutrition, communication with doctors and the emotional atmosphere in the family, but not about the diagnosis, the availability of drugs, etc.," she stressed.
Secondly, as the expert added, routine can become a reliable support — habitual rituals will return the feeling that life goes on.
Basic self-regulation techniques will also help. According to the editorial interlocutor, we are talking about diaphragmatic breathing, the "5-4-3-2-1" technique for grounding in panic and progressive muscle relaxation.
Umanova also recommended keeping a health diary: recording thoughts, symptoms, and emotions, which allows you to see the dynamics, notice that there are good days, and track the triggers of deterioration. In addition, it is important to learn how to move in small steps, rather than setting yourself the task of "coping with everything at once."
"A day, a week, one stage of treatment is enough. Every step you take is important," the psychologist noted.
Instead of scrolling pages, according to the expert, it is better to make a list of specific questions to the doctor and receive targeted answers. Finally, it is important to protect the body by paying attention to sleep, adequate physical activity and nutrition, because this is "the foundation on which mental stability rests."
Read more in the exclusive Izvestia article:
The Call of the Rare: how to psychologically cope with a severe diagnosis
Переведено сервисом «Яндекс Переводчик»
