Managing Your Mood and Wellbeing

Living with chronic lung disease can affect many aspects of your life. Physical symptoms of shortness of breath, fatigue and cough can affect your confidence in your ability to perform activities or be as social as you would enjoy.

These physical symptoms can lead you to feel fearful, angry, frustrated and hopeless. Stress, anxiety and depression are normal reactions to living with chronic lung disease. These often feed into a sense of hopelessness and isolation. Quitting smoking can sometimes heighten these emotions.

To prevent emotions and moods from controlling your day, recognize that these feelings are real, as well as temporary.

• Acknowledge your feelings and work through them by reminding yourself that you are not alone in your thoughts and feelings.
• Acknowledge your abilities as well as the efforts that you make to improve your health and wellness.
• Value your relationships and talk with a friend or family member about your negative moods and emotions before setting them aside.

If you are unable to set them aside and are chronically concerned with negative thoughts and emotions talk to a member of your healthcare for direction and support.

STRESS is a normal part of human life. Whether you believe it is bad or good, you are right. People who believe that stress is good tend to cope better with life’s challenges. The stress response prepares your mind and body for handling difficult situations.

Chronic stress can lead to anxiety and/or depression. It uses up energy, and is associated with shortness of breath, muscle tension, and mood regulation. Stress can cause headaches, indigestion, painful muscles, and difficulty sleeping.

Managing your mood

• Decrease stress on a daily or weekly basis: Pace yourself – do not overload or overwhelm your day
• Ask for help or delegate a few tasks that have become a burden on your health and wellness. Ask your provider about Community Support Services – regional programs are often subsidized.
• Find your province or territory among the Ministries of health web sites for additional support.
  Government of Canada Mental Health Support
   
• Respond assertively to demands:
  – Don’t be afraid to say “no” or “not today”
  – Offer a comfortable alternative based on your physical and emotional wellness 
• Relax your body and quiet your mind: Explore what works for you
  – Diaphragmatic breathing
  – Going outside for sun and fresh air
  – Finding an online meditation
  – Hand or shoulder massage

Anxiety regarding shortness of breath can limit your social activities which leaves you feeling isolated, angry and/or sad.

Managing your mood

• Sit back, relax, breathe, and think about the situations that don’t cause anxiety. 

  •  Pursed-lip breathing

  •  Singing or humming a tune can help relieve shortness of breath and anxiety

• Talk about it with a friend or family member, or journal it – don’t hold on to your negative feelings

• If your anxiety is based on past experiences, how can you plan to be better prepared in the future? 

  •  Rather than dwelling on the past, consider options and possibilities to improve the situation

  • Recognize negative circular thinking and say STOP

• Use positive self-talk – “can do” statements

  • I can pace myself

  • I can use breathing to calm my anxiety

  • I can enjoy doing these things

• Use positive self-imagery: Imagining activates the same parts of your brain as actually doing!

  • Imagine yourself DOING

  • Imagine confidence

  • Imagine

DEPRESSION is a low mood that lasts weeks and months coupled with feelings of sadness and hopelessness.

Chronic lung disease is difficult to cope with. Every flare-up leads to a little loss of lung function. Many feel a sense of loss for the future they had intended, or a loss for the activities that used to be enjoyed. Depression can range from mild to debilitating and can make it difficult to eat, sleep, exercise, and keep socially connected. Depression can also cause physical pain.

Managing your mood

Be aware of your moods

• Keep a diary of your mood on your calendar with a smiley face or sad face, or a scale from 1-10 on how your rate your joy or sadness
• Notice the things that help your mood
• Challenge the way you think

Be kind to yourself 

• It’s okay to have a bad day. Sometimes, just getting out of bed is a victory. Take care of yourself, so that you can have a better tomorrow 
• Self-care places value and worth on you as an individual not on your disease.

Set your mind to do something you enjoy and do it

• Keep active with exercise – ask a friend to join you while you walk
• Keep socially connected (visit, phone call, social media)

Sexuality is both intimacy and sexual activity. It promotes feelings of pleasure, excitement, relaxation and a shared connection.

It is important to take time for intimacy. Intimacy brings comfort, confidence, joy, and security by validating an emotional bond and physical closeness. Share your needs, feelings, and ideas with your partner, honestly and directly. 

Sexual activity is an important part of a healthy relationship. There is no need to abstain from sex because of your chronic lung disease. Additional planning can make sexual experiences more pleasurable. 

Having a positive mindset gives you authority over your disease and provides opportunity for self-management. 

• You are in charge of increasing your exercise capacity
• You are in charge of managing your symptoms
• You are in charge of taking your medications on time
• You are in charge of your health habits
• You are in charge of selecting healthy foods
• You are in charge of scheduling your vaccinations
• You are in charge of planning your advanced directives
• You are still in charge of your future