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Medical conditions, illness or injury are frequently stressful and may disrupt our lives. A healthy diet, regular exercise, sleep and social support can relieve or manage the symptoms of illness or injury and help improve recovery. Taking a positive view can also make a huge difference to recovery from illness.

Some strategies to reduce worrying include:

  • When you start to worry write down your concerns the possible consequences
  • both negative positive. Look at each scenario think about possible good points

Remind yourself that you can and will be able to cope. Seek out information about your prognosis and likely outcomes. Realistically assess your worries and think about other things.

Talk to a friend or to a psychologist

Find a variety of activities to focus on each day – for example, reading, walking or watching a movie. Even if you can only manage short periods at a time because you find activity difficult, make sure your day is varied and challenging. and tension can affect you physically in many ways, including increased muscle tension and chronic contraction.

This may be experienced as tension in the eyes, jaw, neck, shoulders, lower back and stomach. Prolonged muscle tension can lead to aches and pains, such as , muscular spasm and injury.

To help reduce stress and physical tension: Learn to recognise the signs of tension in your body.

Stop regularly and think about how muscles in your body feel. Identify those muscles that seem most tense when you feel stressed. , particularly when you feel tense or stressed. Deep breathing using abdominal muscles is preferable to shallow breathing relying on chest muscles.

Learn to take time out to relax – for example, think of pleasant images and listen to music to calm you. Learn a deep muscle relaxation technique, such as progressive muscle relaxation – that is, a method of systematically contracting and relaxing your muscles.

See a psychologist for training

Sometimes, medication and treatment for a condition, or the pain caused by it, can have an impact on your appetite, energy levels and sleeping patterns. Talk with your doctor about ways of managing these unwanted effects of medication.

To maintain a healthy diet: Eat regularly throughout the day rather than one or two heavy meals.

Choose nutritious foods that you enjoy eating

If you don’t feel like eating, try having small amounts often. Avoid inappropriate foods – don’t have them in the house.

Tell your family and friends about your diet needs so they can support you

See your specialist for advice on exercise that will suit your condition.

Sleep is very important if you have a medical condition

To help you get enough good sleep: Try not to nap during the day

Lie in bed only if you plan to sleep, not for other activities like watching TV.

Exercise during the day so your body is ready for sleep at night.

Social support can help you maintain your quality of life when you are ill

To help you find and maintain support: Plan to catch up with family and friends

Keep a regular schedule of contact throughout each week. Tell your family and friends about your condition and let them know how they can help you. Consider new sources of support, such as support groups, clubs, interest groups and volunteer opportunities.

The American Psychological Society Tel. National Psychologist Referral Service Tel. Worrying or negative thinking Worrying or thinking negatively about possible situations can be harmful. It adds to your levels of anxiety Stress and tension Stress headaches , migraine, backache Regularly practise slow and deep breathing Diet, exercise and sleep A healthy diet , regular exercise and adequate sleep Improve your diet Keep active Regular exercise promotes health and wellbeing and helps prevent injury.

Do some physical activity every day Get enough sleep Don’t have stimulants, such as tea or coffee Get the support you need Where to get help Your GP (doctor) Your local community health centre (616) 555-0200 1800 333 497.

Key Points

  • To maintain a healthy diet: Eat regularly throughout the day rather than one or two heavy meals
  • Sleep is very important if you have a medical condition
  • Social support can help you maintain your quality of life when you are ill
  • To help you find and maintain support: Plan to catch up with family and friends