Mental health is such a hot topic for people living with chronic illness. Just do a quick google search, and you will see what I mean.

It’s one of the first things that came up in my neurology intake appointment after I described my physical symptoms. Because it’s something I struggled with long before my diagnosis, like a lot of us I think it’s important to take it seriously.

In my last posts about depression and anxiety,  I went into a lot of detail about all of the data behind the connection between depression, anxiety and MS. If you’re interested, make sure to check out those posts.

Today, I want to go over a couple of my concerns facing the chronic illness community when it comes to mental health.

First the problem with accessibility, and next, the stigma people still face when seeking help. Then, I plan to go over a few of my top tips for dealing with depression when you have MS.

Cost and accessibility are one of the biggest barriers to people seeking help with mental health. If you don’t have insurance that covers mental health services, it can be unaffordable. I don’t have insurance, but I’m lucky enough to live somewhere where I can afford the cash price. Others don’t live near large cities, where this is common. This pertains to America and other places that don’t have universal healthcare, obviously. 

Accessibility can be a big factor, too, depending on where you live. Virtual therapy has made this a little easier for those who can access it. However, it doesn’t take away the depressing fact that even in 2023, you can arrive at your appointment, only to find that the elevator is broken, especially if you can’t manage stairs.

This happened often at the facility I used to go to for appointments. Oddly enough, it was a part of the university I attended for my BSW. My therapist and I had a field day discussing the indignity of seeking help, only to find out it’s physically out of your reach. For someone in need of help, this can be the last straw for them, and stop them from ever seeking the services they need again.

Stigma surrounding mental health is still a huge thing, too. Again, how this is even a thing in 2023 is beyond me. However, in many of the conversations I have with my clients, they feel like it is seen as a weakness to seek help for mental health issues. If you’re a part of a family, or friend group, that feels this way…all I can say is that the only weakness here is the lack of knowledge on the subject. Counseling has saved my life, and I am much stronger because of it.

Now, let’s get into some of the best ways I’ve found for dealing with depression when it comes along.

It’s okay to have a bad day, or even a bad week or month. Don’t let it become a bad life.

Easier said than done, right? You’re stuck in a rut, where it seems like bad things are continually occurring in your life. Nothing is going right. You can’t seem to break out of the cycle you’re in.

This was me…SO many times. With some time, I learned to break free of this. A lot of therapy went into this, but even more hard work on my part. If you’re used to focusing on the bad, it can be hard to see even a little sliver of good. But, it’s usually there, if you look hard enough for it. It’s a trendy thing to have an “attitude of gratitude” these days, but being grateful for what I did has helped reroute my thinking on a lot of bad days.

Go to therapy, and take your medication.

This kind of goes without saying, but I’ll say it anyway. If you’re privileged enough to be able to attend counseling, or you’ve been prescribed and can afford medication, you should take advantage of that. Lots of people would love to be in that situation.

On the flip side, if you need these things, but can’t afford them, look into affordable alternatives. Many large cities or providers offer sliding fee scale services for people on a budget and limited incomes. Many pharmaceutical companies offer copay assistance or free medication programs so people can afford their products. No one should suffer needlessly if they need these services.  

I’ve been going to counseling on and off since I was 13 years old, but steadily since 2018. I’ve been to individual, group, and couples counseling. All of it has been been beneficial, but like any other season in life, things chance. For now, I;m just in individual.

I used to go once a week, then dropped down to every other week. Now, I go once a month. It is literally my lifeline, especially working in social services. I see people at their worst, every day I’m at the agency. Dealing with all of that second hand trauma, on top of my own issues, means counseling is a necessity for me. I can’t stress it enough – if you have the opportunity, go. You’ll be shocked at how much the coping mechanisms you learn will be able to do in your life.

Try exercising – it’s good for your mental health, too.

Yeah, we all know exercise helps physical health, and improves long term outcomes for people with chronic illness. It’s great for our mental health, too. Exercise releases endorphins, and it’s been shown countless times in many studies that those endorphins can reduce stress, depression and anxiety levels. 

If you’re on the fence, or starting fresh with exercising, start small, and see what happens. You don’t have to work out vigorously, and daily, to see the benefits on your mental health. Do 10 minutes of yoga. Go for a short walk. Just get outside, weather permitting, and garden a little bit. Those small things will eventually add up.

On that note, get outside.

I’ll touch on this in more detail this year, but getting out in nature can have a huge impact on your mental health. In today’s society, we’re strapped to our devices, inside. There’s tons of perks to the digital age, don’t get me wrong. But there is just something different about being out in nature. The benefits of it on our mental health speak volumes. 

This article goes into many of the benefits. Some of them, like cognition and overall well-being, can be induced just getting outside a couple times a week. When you start to notice how it lessens depression and anxiety, you’ll start going out even more. 

We also know vitamin D deficiency is rampant in the autoimmune disease community. Supplements are great, and I take one daily during the fall and winter. But when you can, why not get it straight from the source? It’s been worth it for me, and I think it will be for you, too.

On that note…do what you can, when you can. 

It can be overwhelming trying to get a handle on your mental health. Do this, do that, get active, go outside, go to counseling, etc. etc. If you’re just starting out trying to deal with depression, start small. Don’t overdo it, and lose focus. Try one thing at a time. Exercise for ten minutes a day, three times a week. Once you’ve nailed that, increase it to 15, and start looking for a counselor in your area. Then add something else. 

Any step you take in the right direction is a huge deal. 

If you’re struggling with your mental health and have a chronic illness, I hope one of these tips helps you on your journey. My own has been long, hard, and like a roller coaster. I still deal with mental health issues everyday in some way. It has gotten a lot easier with time and a lot of therapy, though. If your own journey is troubling you right now, I hope it gets easier for you, too.

If you have any tips of your own, leave them below!

You can also get a hold of me via email at bri@stumblepup.com. As always, if you want to see more of what I’m up to, follow me over on Instagram or Pinterest.

Until next time,