Did you know that your emotions or stress can sometimes contribute to a flare-up or make asthma symptoms worse?
Stress or other strong emotions can cause changes in the body, including faster breathing which may trigger asthma and make breathing more difficult. Sometimes this is called stress-induced asthma. It can be triggered by emotions like anxiety, anger, crying, and yes, even laughing and excitement.
Did you know that stress is not always a bad thing?
There is good stress also, like weddings, babies being born, and even fun family vacations. Even though they are good things, they can cause changes in our bodies that can cause asthma symptoms. I mentioned excitement earlier and some of you may have wondered why. It is not feeling the emotion of excitement that causes the symptoms, it is what happens inside your body when you are experiencing those strong emotions. Often your breathing pattern will change during powerful emotions causing you to breathe faster, which can trigger symptoms.
What can you do to help prevent symptoms from stress or strong emotions?
The first thing that you can do is know what your stress and emotional triggers are. Once you identify your triggers, then you can take steps to manage them. Here are a few ways that you can manage your triggers:
- Identify your triggers: Pay attention to what things or situations trigger stress or strong emotions. Talk to your health care team about what your triggers are to see if they have any advice on management. You may need a change in your treatment plan.
- Control your environment and triggers: This may seem hard sometimes, but knowing your triggers helps you to put safety nets in place to help control situations that cause stress or create strong emotions. This will also help you to plan. When you know that there is a stressful event coming up you can set aside time for yourself, or even speak to your health care team about treatment changes that may be needed.
- Take time for you: When the pressures of life begin to build up, it does not feel like it is the time to do things for yourself; but that is the time when you need self-care the most. Even if it is just for a few minutes, take time each day to sit and do something you enjoy like reading, knitting, watching the sunset, or even just doing nothing. Taking time for yourself can reduce overall stress levels and help bring your emotions into balance.
- Mindfulness: Mindfulness has been used to reduce stress and anxiety and may help reduce physical symptoms. Mindfulness can be something that you do each day to take time for yourself. It is also something that you can do when you are feeling the stress and strong emotions rising. Here are some tips for practicing mindfulness:
- Self-care matters: Good self-care can help reduce overall stress and improve mood and feelings of well-being. Make sure that you are getting enough sleep, eating balanced meals, exercising as allowed, and reducing caffeine intake.
- Start by being still and paying attention to your breathing. Breathe in and out slowly, paying attention to how your body feels.
- Focus on feeling your breath in your abdomen (just below your belly button). If needed, gently place your hands on your abdomen so that you can feel belly moving in and out as you breathe.
- Inhale through your nose.
- Purse your lips.
- Breathe out slowly.
- Start with ten breaths total. Work your way up to a few minutes of focused breathing as you are able and as allowed by your health care provider.
Sometimes flare-ups happen even though you have done everything to help prevent them. If you find yourself in a flare-up, make sure that you have your quick-acting medication on hand. If you notice that your symptoms disrupt your daily activities and do not go away with your usual medication, or if they improve with medication but keep coming back, reach out to your health care team.
What are some ways that you have found to cope with stress? Let’s chat.