Here are the 10 ways to reduce stress during the holiday season if you are on dialysis:
Brighten up your day!
This time of year, there is less sunlight which can affect mood, sleep, and hormonal balance. Be sure to get at least 15-20 minutes of sunlight if possible. A brisk walk with warm clothing is best but sitting on the porch with family and friends works just as well!
Unplug yourself
Try taking a break from the sometimes constant stream of phone calls, text messaging and social media posting. Give yourself a break by turning off your ringer or even leaving your phone and computer in a different room while you relax.
Get lit
Find a quiet, calm place if only for a short moment and light your favorite candle scent. Take deep breaths in through your nose and exhale through your mouth. Do this several times until you feel your pulse slow down and the anxiety leave your body. This is a great way to lower blood pressure as well.
Make some moves
The cold weather during the winter months can make it difficult to get regular exercise. But don’t let that stop you! Walking around the track at the local gym, recreation center or senior citizen center can be affordable for many people. The YMCA has low membership fees and discounts for seniors. If you can’t walk, there are stationary bikes and other machines that allow you to get your heart rate up without the impact to your joints. Most dialysis patients are able to lift up to 20 lbs safely in case you want to include weight/strength training. Just ask your doctor first.
Stay on task
There is nothing worse than spending the holidays in the hospital. Remember to follow your fluid restrictions and be aware of your blood sugar levels daily. Fluid overload, high potassium and diabetic ketoacidosis are 3 of the most common reasons for emergency room visits and hospitalizations this time of year.
Sometimes it can be difficult to say “no” to the excess food being offered by friends and family. They may perceive it as rejection of their cooking skills. You may feel shame or embarrassment by revealing your diagnosis. Its okay for your friends and family to support your well-being.
Reconnect
When you are done unplugging, take time out to call or visit an old friend or family member you haven’t heard from in a long time. Anytime is a great time to catch up. sometimes we can get so consumed and distracted with our own lives, especially on dialysis, that we forget about what may be going on with anyone else. 30 minutes to reconnect and laugh with family and friends can also release endorphins, the body’s natural remedy to pain or stress.
Stay tuned in
If you don’t have a Smart Home Device, you can always use your smart phone to play your favorite music. Many people start playing holiday music as early as November. There is something about classical music that soothes the soul. Some people even say it sharpens the brain. Whatever you are doing, whether its cooking, cleaning or just talking with family, background music can enhance the mood.
Escape into a good book
The year is almost ending and have your finished that book everyone has been talking about? Now is the time!! Grab your copy or maybe see if there is an audio version. Get comfortable in your favorite chair, dim the lights, close your eyes and concentrate on the words being spoken. Your favorite scented candle may also help you relax.
Get prepped
If you already complete all of your treatments, follow your diet and manage your medications, you are a proven master at organizing! To make sure you stay on track during the holidays, there are some things you can do to make everything go smoothly:
A. If you plan to travel, make proper arrangements at least one month in advance. Don’t forget to tell your nurse when you first start planning. Remember, most anxiety is caused by a failure to plan.
B. If you are expecting guests, make sure to let everyone know that you will offer traditional as well as healthier alternatives for those who have dietary restrictions. You may also consider encouraging others to bring their favorite dish to share. It can be helpful to send out a menu in advance so there are no surprises. Ask your dietitian for help in meal planning.
C. If there are children coming to visit, be sure to lock or close off any rooms that store dialysis supplies to prevent any spreading of bacteria that can cause infection.
Journal it
Reflect on the year. The good. The bad. And everything in between. Honor ALL of it by putting it into your own words… what you are thankful for.. the people in your life.. the help you have received… your health. Think about the how things could have been worse, how things could have been better, and the lessons learned along the way. The pages you write can help you plan better for the future. You can choose to keep it to yourself as a diary. Or you could choose to share it with those closest to you so they can help keep you (and them) accountable.
Cheryl Robinson
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