People with a spinal cord injury often face waves of worry and sadness. Life can feel unpredictable. You may struggle with change and loss. However, small steps can ease the burden. Here are six tips to cope with anxiety and depression after a spinal cord injury.
1. Create a gentle daily routine
A routine adds small structure and fosters calm. Set realistic goals for each day. Write tasks down. Prioritize rest and work, and include short creative breaks. Be sure to add rest periods, and keep activity times flexible. Additionally, use alarm reminders and stick to a sleep schedule. Wake up at the same hour and wind down before bed. A steady pattern reduces overwhelm. Consistency builds confidence over time.
In addition, encourage journaling each morning. Note small wins, track your mood, and adjust your schedule if needed. You should also involve a family member in planning. Be sure to change activities when something feels off.
2. Seek professional support
A mental health expert can guide you. Therapy works well; cognitive behavioral therapy reframes negative thoughts, and group support adds belonging. When needs grow, seek specialized care at the Sierra Care Clovis location. Their team understands spinal cord injury challenges and tailors plans to your needs. Be sure to ask about psychiatric evaluations and medication if needed. Regular check-ins track mood and adjust treatment. Early help cuts the risk of long-term depression.
3. Practice relaxation techniques
Deep breathing lowers tension. Try a simple 4,7,8 method. Breathe in for four seconds, hold for seven seconds, and exhale for eight seconds. Repeat until you feel calmer. In addition, explore guided imagery. Imagine a safe place, and focus on details. You can use apps or recordings.
Add progressive muscle relaxation next. Tense each muscle group, hold briefly, release fully, and feel the difference. You should also try gentle meditation. Start with five minutes, and increase when ready. Combine methods for the best effect. Be sure to stay patient when learning.
4. Focus on meaningful goals
Injury may change plans, but purpose remains. Identify hobbies or projects you value. Learning new skills sparks hope. Volunteering can bring connection. Your goals can be both small and big. Maybe you aim to learn painting or write a blog. Break big goals into weekly steps and check off each one.
5. Lean on your support network
Friends and family can offer comfort. Talk openly about your feelings. Let people know when you need help. You may feel like a burden, but don’t let shame block your voice. Your support network can include peers with spinal cord injuries. Local groups or online communities offer shared tips. Loved ones may not always understand, but gentle honesty can bridge gaps.
6. Stay active with adapted exercise
Physical activity can ease depression. Work with a trainer who is experienced in spinal cord injuries. Even chair-based exercises help. Swimming or hand cycling offers cardio and strength benefits. Adapted yoga or tai chi can help with flexibility and mood. Even ten minutes counts. You can find videos tailored to spinal cord injury online. Always get medical approval first. Be sure to set small, achievable goals. You might discover new passions along the way.
Endnote
Recovery takes patience. You will face setbacks, but that’s normal. Reach out to professionals or family for support if feelings deepen or stick around too long. Combining routine, connection, expert support, mindfulness, clear goals, and adaptive exercise builds resilience. You deserve care and hope on this path. Every step counts, so keep moving forward.
