Stress control for psoriasis

Patients with psoriasis should practice breathing exercises, learn muscle relaxation techniques, cope with negative thoughts, build relationships, and get good sleep to manage stress.

According to Dr. Pham Thi Uyen Nhi, Deputy Head of the General Planning Department at the Ho Chi Minh City Dermatology Hospital, anxiety and stress affect psoriasis patients in four ways: physical reactions such as rapid heartbeat, stomach cramps, muscle tension, dry mouth...; mood and emotions such as anxiety, fear, panic; avoidance behavior; and negative thinking or low self-esteem.

Anxiety, stress or depression negatively affect the quality of life of people with psoriasis, and can trigger or worsen the disease. To control the disease well, it is necessary to control the above negative psychological states.

Here are some methods to help people with psoriasis overcome negative emotions:

Breathing exercises

When you're anxious, your breathing changes, becoming rapid and irregular. Breathing exercises can help reduce this stress response.

Patients can practice breathing exercises by placing one hand on their chest and the other on their abdomen. When inhaling, keep the hand on the chest still, and pull the other hand down to the abdomen, creating space for the lungs to open wider. Practice breathing regularly, counting from 1 to 3 as you inhale, and then counting to 3 as you exhale. Do not try to hold your breath or breathe too deeply. Always breathe normally between deep breaths.

Learn to relax your muscles

One way to help reduce stress is to practice muscle relaxation. Muscle relaxation helps people reduce feelings of anxiety and fear. Muscle relaxation involves focusing on individual muscle groups, noticing how they feel when tense and relaxed, and then relaxing each muscle group.

Sometimes, imagining stressful or frightening situations beforehand can help you cope better when you encounter them in reality.

By visualizing and practicing possible reactions, you will find that you can comfortably deal with situations that scare you.

Understanding and coping with negative thoughts

Typically, people with depression or anxiety tend to think about things much more negatively than they actually are. These thoughts are not helpful and instead lead to feelings of worry and anxiety, hindering their lives. Therefore, it's important to try to recognize and address these thoughts.

Some techniques that can be helpful include stopping thinking; distraction techniques; and recognizing and changing negative thoughts.

Building relationships

Relationships greatly influence the quality of life for people with psoriasis. Building positive relationships also helps manage depression, anxiety, and stress. Patients can focus on building relationships with family, relatives, friends, colleagues, and making new friends.

Join clubs that support people with psoriasis.

Clubs, non-governmental organizations, groups... will support, promote, educate and provide useful information for people with psoriasis.

Sleep well

To have a good sleep, patients should avoid stimulants that cause insomnia such as tea, coffee, carbonated drinks..., can take a relaxing bath before going to bed and not bring worries to bed. A deep, enough sleep will make the spirit energetic and comfortable the next morning.

Seek advice and support from a doctor.

If patients still have concerns or worries about their illness, they can visit their doctor for advice. Patients can write down their questions before the appointment, and the doctors will answer their questions and offer advice to alleviate their anxieties and concerns.

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