Physical Activity
Not only does physical exercise help the body stay in shape and agile, but it floods the brain with endorphins - chemicals that improve mood. Find a form of exercise that accelerates your heart rate. Swimming, jogging, cycling or walking are good options. Aim for at least 150 minutes of exercise per week.
Rhythm
Research shows that music therapy can have a positive impact on your mood. Listening to or playing music stimulates the brain with dopamine - the brain chemical that helps you feel pleasure. A good song can alleviate anxiety, depression, and pain, and can help you sleep better.
Rest
Regular, quality sleep is essential to calm your mind and alleviate some physical symptoms of MS. Naps can also improve your mood. But make sure they don't prevent you from sleeping at night. If MS makes sleep a struggle, talk to your doctor about ways to help you get the rest you need.
Joy
Laughter helps you inhale more oxygen, stimulates circulation, and gets endorphins (the "feel-good" hormones) moving. A good laugh can reduce stress and leave you with a feeling of happiness and relaxation.
Contemplation
Meditation and mindfulness help you quiet your thoughts, connect your mind to your body, and ground yourself in the present. Studies are still ongoing, but there is some evidence that these practices alleviate stress, anxiety, and depression.
Interaction
Schedule weekly get-togethers with friends so you have something to look forward to. Or join a support group. Discussing with others who have MS can remind you that you are not alone.
Breathing
Deep breathing exercises release tension in your body and increase oxygen levels. Combined with mind-quieting techniques such as meditation and mindfulness, deep breathing can calm the body and alleviate stress.
Conversation
Trained counselors or therapists can help you cope with overwhelming feelings. Regular visits can help you feel relief in the moment, and can improve your mood over time.
Fun
Connect to the things you like to do. Paint, read, go to the movies - anything that makes you happy. Or start a hobby. Focusing your energy on something new can help redirect your mood for a while.
Flexibility
Yoga is a centuries-old practice that uses certain positions to stretch your body while it clears your mind and centers your actions. Everyone can do some version of it, even if MS limits movement. Yoga eases anxiety and depression, and can have other physical benefits as well.
Organization
Make a list of places you'd like to visit, books you've wanted to read, or restaurants you want to try, then work to check each one off. Setting small goals and achieving them gives you a short burst of dopamine.
Reflection
Not only does keeping a journal of your actions and thoughts help you track MS symptoms, but it can also help redirect your mind. Write down the things you are grateful for, the goals you have for the future, and the successes you've had. It helps you spend time remembering positive things. Writing down your frustrations can also help alleviate tension.
Sorces: Original article WebMD
References:
Penn Medicine: “Multiple Sclerosis and Exercise: Why MS Patients Should Stay Active.”
Mayo Clinic: “Stress management for MS,” “Stress management.”
MS Focus Magazine: “Boost mood and motivation naturally with 6 dopamine kick-starters,” “10 Tips to Discover the Positive Power of Journaling.”
Neuroscience and Behavioral Physiology: “The Potential of Music Therapy in Neurology Using Multiple Sclerosis as an Example.”
National Sleep Foundation: “Multiple Sclerosis and Sleep.”
National Multiple Sclerosis Society: “Taming Stress in Multiple Sclerosis,” “Yoga and MS.”
American Academy of Physicians: “Multiple Sclerosis.”
Multiple Sclerosis Trust: “MS and Your Emotions.”