Sickle cell and managing stress

Tola Dehinde

Sickle cell disease can be stressful, but there are ways for patients to manage that stress and improve their overall well-being.

People living with sickle cell disease face unique challenges, including the risk of triggering a sickle cell crisis due to stress, amongst other factors. Managing stress effectively is an essential part of managing the disease.  Before I write about the many strategies that anyone living with sickle cell could try to alleviate stress, I’m going to start by looking at what stress is.

Stress can be defined as the body’s natural response to demand or pressure, whether physical, mental, or emotional. It is a normal part of life and can be triggered by various situations or events, such as work deadlines, relationship issues, or significant life changes. When faced with stress, the body releases hormones like cortisol and adrenaline, which activate the ‘‘fight of flight’’ response, preparing the body to react to perceived threats or challenges.

While some levels of stress can be beneficial in motivating, chronic or excessive stress can have negative effects on physical and mental health. It can lead to symptoms such as headaches, fatigue, irritability, difficulty concentrating, and sleep disturbances. Long-term stress has also been linked to an increased risk of conditions like anxiety, depression, heart disease, and immune system disorders.

Living with sickle cell disease and having stress can potentially cause a crisis. Living with sickle cell can lead to significant stress for several reasons. Finding effective ways to relax and manage stress is important for your health and overall mental health. Let’s have a look at what could cause stress:

1. Chronic pain: Predictability and intensity of a sickle cell crisis can be physically and emotionally draining.
2. Frequent medical visits: SCD requires regular medical appointments, hospitalisation, and treatments which can be time-consuming, disruptive, and stressful.
3. Health complications: SCD can lead to various health complications, including infection organ damage, etc. Managing these complications can be a constant source of stress.
4. Fatigue and limited physical activity: chronic fatigue and limitations in physical activity due to anaemia and pain can affect daily life, contributing to feelings of frustration and helplessness.
5. Social and emotional impact: living with a chronic illness can lead to feelings of isolation, anxiety, and depression. It can also affect relationships, social interactions, and participation in normal activities.
6. Economic burden: the cost of managing medical care, medications, and potential loss of income due to the inability to work can create financial stress for individuals and their families.
7. Uncertainty about the future: the unpredictability of the disease and concerns about long-term health outcomes can lead to ongoing worry and stress about the future.
8. Impact on education and career: frequent absences from school or work due to illness or medical appointments can hinder educational and career advancement, leading to additional stress and frustration.
9. Manage and treatment: adhering to a strict treatment regime, including medications and lifestyle adjustments, can be burdensome and stressful.

Addressing these stresses often involves a combination of medical management, psychological support, and lifestyle modifications.

 Below are some strategies that may help, manage stress:

Understand your triggers; learn what type of stress tends to trigger a crisis and take steps to avoid them. Keep a journal to track your stress levels, any symptoms, and any potential crises to identify patterns.

Pain management: managing your pain effectively can significantly reduce stress levels associated with Sickle cell disease. Work with your doctor to develop a pain management plan.

Stress management techniques: Practise relaxation techniques such as deep breathing, meditation, or mindfulness, all these can promote feelings of calmness. Try all the types of gentle exercise to reduce stress.

Healthy lifestyle: maintain a healthy diet to support your overall health and energy levels. Get regular exercise but be mindful of your limits and avoid strenuous activities.

Get adequate rest: ensure you get enough sleep each night to help manage stress and overall well-being.

Seek support: join SC support groups to talk through your stress and challenges with others who understand your experiences.  Share your health problems and stressors with trusted friends and family members so they can offer support when needed.  Building a strong support network of friends, family, and support groups can provide emotional support and a sense of community.

Talking therapy: talking to a therapist or a counsellor can be a valuable tool for learning effective coping mechanisms for stress management.

Plan: Feeling overwhelmed by daily tasks can be stressful. Plan your daily activities and work ahead of time to minimize last-minute stressors.  Build in rest periods throughout the day to avoid becoming over-exerted. Techniques such as time management and prioritizing tasks can help patients feel more in control.

Healthy diet: Eating nutritious foods provides the body with the resources it needs to cope with stress and maintain overall health.

Music therapy: listening to your favourite music or playing an instrument can help calm your mind and body.

Journaling: writing down your thoughts, feelings, and experiences can help you process stress and gain clarity. Consider keeping a gratitude journal to focus on positive aspects of your life.

Nature walks: spending time in nature can be relaxing and rejuvenating. Go for a walk in the park or garden and enjoy the fresh air and natural surroundings.

Massage: consider seeking professional massage therapy. These treatments can help relieve muscle tension and promote relaxation.

Mindful eating: practice mindful eating by savouring each bite and paying attention to the textures and flavours of your food. This can be a calming and grounding practice.

Sleep hygiene: make sure you’re following good sleep hygiene practices commands such as maintaining a regular sleep schedule, avoiding screens before bedtime, and creating a comfortable sleep environment.

Everyone is different, so it may take some trial and error to find the relaxation technique that works best for you. Be gentle with yourself as you explore different methods and remember that managing stress is a journey that requires ongoing effort and adaptation.

Remember it is important to find healthy coping mechanisms that work best for you. Talk to your doctor about creating a personalized stress management plan that complements your sickle cell disease treatment plan.

Until next time…

If you would like to get in touch with me about Sickle cell, do so, via my email address; [email protected].  And do check out my blog:     https://www.dailylivingwithsicklecell.com/    My book on Sickle Cell – HOW TO LIVE WITH SICKLE CELL and my other books are available for purchase on www.amazon.com.