2. Work on Reframing Your Thoughts Even minor symptoms can start to feel very scary once you’ve been through a bad flare. Before you know it, you’re crushed with worry and can’t think about anything else other than your symptoms and how you’re going to be able to rein them in. With practice, you can learn how to replace these negative thoughts with ones that are more neutral and reality-based. This strategy, which is taught in cognitive behavioral therapy (CBT) and other types of therapy, can shift your outlook over time.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e15a3388-8e48-4254-936b-bce3eb203d4c Rather than jumping to the conclusion that your condition is worsening because you’re coughing more today, for instance, you may be able to reframe your thoughts to be more balanced, says Dr. Baron. Reframing the thought to make it something like, “my symptoms are worse today, but I have experienced fluctuations before and can monitor how I’m feeling,” can help reduce anxiety while maintaining a realistic perspective, she says. A therapist who’s trained in CBT can help you recognize your thought patterns and develop personalized problem-solving strategies, Baron says. If you don’t have access to a mental health professional, CBT-focused apps can be a good alternative. Try MindShift CBT or Maya , both of which were found to reduce anxiety symptoms in studies.e60dc2a1-f33c-4a05-9b50-8e3e8e597629944048c1-db34-4a41-a5c0-536867c13b96e60dc2a1-f33c-4a05-9b50-8e3e8e5976299212a9de-f6bb-441b-966d-04bfdc7b3b96
Most people don’t spend much time thinking about coughing or mucus production. But if you live with a chronic lung condition like bronchiectasis , these things are likely on your mind a lot. And any change in your condition could easily put you on edge. Up to 40 percent of people with bronchiectasis experience anxiety, according to research estimates.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f70f8ac3-8174-43bc-a1ae-ca55b7193fb1 Chronic, uncontrollable coughing and mucus buildup can make you self-conscious or embarrassed when you’re in public. And if you’re dealing with shortness of breath or chest pain on top of it, any anxiety can quickly turn into a negative feedback loop.e60dc2a1-f33c-4a05-9b50-8e3e8e59762923059479-90e0-4b06-94d5-a5255e3056fa “For patients with impaired lung function, faster breathing [caused by anxiety] can make that obstruction even worse and further contribute to their anxiety ,” says Patrick Flume, MD , a pulmonologist at MUSC Health in Charleston, South Carolina. Gaining control over your worries can be easier said than done, but it’s possible with the right tools. Try these expert-recommended tips to help you cope with anxiety about your bronchiectasis so you can feel calmer and more relaxed.
3. Practice Deep Breathing Techniques Deep breathing is a proven anxiety-soother in general, because it slows your heart rate and takes your body out of fight-or-flight mode.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292508679a-3291-4061-937d-fb13777d8e47 What’s more, specific practices like pursed lip breathing can be especially helpful when you’re struggling with shortness of breath. e60dc2a1-f33c-4a05-9b50-8e3e8e59762917eecf85-0766-4328-9441-f84fc97527ff “Pursing the lips causes a restriction to the outward flow of air. This actually props the airways open so that the airways do not collapse and trap the air, allowing for more air to get out of the chest,” says Dr. Flume. To try pursed lip breathing , start by breathing in slowly through your nose for two seconds with your mouth closed. Purse your lips like you’re about to whistle, then breathe out slowly through your lips for at least four seconds, repeating as needed.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292757db27-78a4-44d8-8052-d99db933a4f2 If you need more guidance, your pulmonologist or respiratory therapist can help.
5. Make Time for Activities You Enjoy Schedule regular meet-ups with friends or family, carve out a few moments each day for a favorite hobby, or learn that skill you’ve always wanted to pick up. “While these activities can serve as a healthy distraction from worry, their benefits extend far beyond simply taking our minds off our concerns,” says Baron. That’s because having fun can actually create positive physiological changes in your brain, she says. Joy and laughter can instantly tame tension by stimulating the release of feel-good endorphins and increasing your oxygen intake.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b3fab4b7-5036-436b-a80f-1ff3f84281c1 Enjoyable experiences can also increase your brain’s production of dopamine, a neurotransmitter involved in feelings of motivation, pleasure, and reward.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294906e037-0a6d-4b66-a11b-e774441c3045
4. Be as Active as You Can Talk with your doctor about the types of physical activity that are safe for you, and try to work them into your daily routine.e60dc2a1-f33c-4a05-9b50-8e3e8e59762960f80723-3534-4c33-82d5-d5e4622726c9 Regular exercise will make your symptoms more manageable by helping your lungs clear out excess mucus, Flume says. Plus, it’s good for your mental health. Being active is a proven mood booster, especially when you exercise outdoors, as spending time in nature can also help you feel happier and more relaxed.e60dc2a1-f33c-4a05-9b50-8e3e8e597629638ba39d-18d6-4933-9bd8-60acf0d8dec5e60dc2a1-f33c-4a05-9b50-8e3e8e59762924cbe95f-c10f-419b-b871-b9de5ecd1663 The best form of exercise is one that you enjoy and can stick with — consider something like walking, bicycling, or swimming . “We recommend starting slowly and building up from there,” says Flume, who encourages his patients to start by working toward exercising for 15 minutes without stopping. Once they can do that comfortably, he’ll have them gradually increase their intensity.
Resources We Trust Cleveland Clinic: BronchiectasisMayo Clinic: Stress Relief From Laughter? It’s No JokeAsthma + Lung UK: About Bronchiectasis in AdultsAmerican Lung Association: How to Decrease Anxiety and Increase Your BreathAmerican Thoracic Society: Cognitive Behavioral Therapy to Manage Anxiety in Chronic Respiratory Disease
1. Find a Self-Care Practice That Calms You A few go-to self-care practices can serve as coping strategies that make it easier to get through anxious moments when you start to stress about your symptoms. There’s no single strategy that works for everybody, but usually, activities that help you relax and unwind will work.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cc46e550-6b44-428e-bd6f-47e72318fb1b Meditation, gentle yoga, listening to music, or journaling are good options to explore.e60dc2a1-f33c-4a05-9b50-8e3e8e59762969c1abf0-b432-4174-b9bb-5023a7c57475 See what makes you feel good. You can practice your self-care strategies in the moment when you notice your thoughts starting to spiral. But it’s also worth employing them regularly, during moments when you’re already feeling calm. “Just as we learn to ride a bike or drive a car on back roads rather than major highways, practicing [these techniques] when relaxed helps make the technique more accessible during times of anxiety or stress,” says Kim Baron, PhD , a clinical and health psychologist based in Bryn Mawr, Pennsylvania.
6. Talk With Your Care Team Let your doctor know if you’re having trouble managing your anxiety about your bronchiectasis on your own. “Getting control of mental health issues can make getting control of the physical issues much easier,” Flume says. Depending on what you’re struggling with, your doctor may recommend that you see a therapist who can teach you coping skills, try an anti-anxiety medication , or join a bronchiectasis support group where you can talk to others who get what you’re going through.
