TED: Stress Management

by: Dr. Shivani Gupta

Navigating thyroid eye disease is difficult. You have a diagnosis you might not understand completely – Where did it come from and why? How long will it last? Am I a candidate for treatment, and if not, what are my options? Will I ever get back to the way I used to look and feel? Will my double vision or the pain around my eyes go away?

On top of all this, you may also have been diagnosed with an underlying thyroid condition that causes you to have tremors, heat intolerance, rapid heart rate, restlessness, changes in your weight or mood swings you can’t control.

All of these things add stress to a situation that is already inherently stressful. On top of this, stress can actually make inflammation worse!

Here are some things that you can do to help you reduce the stress of TED

Meditate

mindful meditation doesn’t only help with reducing stress hormones, but it has been shown to reduce inflammation related to functional brain connectivity. By promoting mindfulness in general, it may also help you better understand and navigate the challenging journey of TED. Start with a short interval such as 5 minutes, and then work your way to longer intervals as you get comfortable meditating. Consider meditating in the evening, as this will calm your mind and also help you sleep better.

Sleep

stress can make it difficult to sleep, especially when your anxious or your mind is racing. To make things worse, not getting enough sleep can cause more stress! Things you can do to help you sleep better include:
o   Limit caffeinated drinks, and don’t drink any in the evening
o   Reduce alcohol intake
o   Exercise
o   Meditate
o   Start eating healthier
o   Avoid using cellphones or computers for an hour before bed
o   Take a warm shower or bath before sleeping
o   Try and go to bed and wake up at the same time each day

Exercise

exercise can help prevent against the negative emotional side effects of stress. Exercise also releases endorphins, a neurotransmitter that helps boost your mood. On top of that, it will likely help you sleep better, which can also help reduce stress and anxiety. So, it’s really important to get moving! Whether it’s a 30 minute walk, a pilates class at the gym, or game of tennis with friends, any movement will always be helpful in managing stress!

Find a support system

having TED can not only be stressful, but also isolating at the same time. Many patients avoid going out in public due to changes around their eyes and face, may limit activities because of worsening dry eyes when being outdoors, or reduce social interaction with the people around them. It’s tough to manage stress alone, so it is important to find ways to be and feel supported. Find family and friends who can be there for you as you navigate this difficult journey. There are also many online communities such as Facebook groups that provide support, guidance and resources for patients with TED. You might be able to connect with other people in your area who are going through the same experiences as you are.

Be kind to yourself

the journey with TED is a marathon, not a sprint. So be kind and gentle with yourself. It may be stressful and frustrating to not see improvement or changes day to day, but know that with the right support system and physicians on your side, there are always options to help you get back to YOU. Give yourself time to do things that bring you joy and make you happy, such as hobbies or travel.