After you’ve had chickenpox, probably when you were a kid, you probably thought well now you’ve had it and that’s the end of it. However, the varicella-zoster virus that caused your chickenpox can stay in your body. Years later, it can reactivate as shingles, and one of the common triggers for this reactivation is stress.
Stress does terrible things to your body! When you’re stressed, your body’s immune system can get weaker, making it easier for the shingles virus to wake up and cause an outbreak. High levels of stress can also make the pain from your shingles feel worse and last longer. This makes things even worse, as being in constant pain can wear you down emotionally and mentally.
That’s why it’s important to manage your levels of stress and treat your body and mind with care, whether you want to prevent shingles or any other disease, or if you want to try and ease the pain.
Stress Management Techniques for Shingles
Managing stress can help prevent or at least reduce your risk of suffering from a shingles outbreak, as well as manage the pain associated with it.
Here are a few techniques for you to try:
Deep Breathing
Deep breathing sends a message to your brain to relax and calm down, reducing your body’s stress response. Every day, spend a few minutes taking slow, deep breaths. Breathe long and slow and deep. Feel yourself relax.
Meditation
You don’t need to go to meditation classes to meditate. You just have to find a quiet spot.
Meditation can help reduce stress over time by triggering your body’s relaxation response and helping it repair itself from the damage of stress. So practice meditation regularly. Find a quiet place to sit or lie down. Try to clear your mind from different thoughts. Focus on your breath.
You can also think of a phrase or word and repeat it in your mind. One I like, so I’ll share as an example, is ‘Thank you for my healing.’
Regular Exercise
Regular exercise can help lower your stress hormones, the hormones cortisol and adrenaline, and exercise helps to improve your mood. They don’t have to be complicated workouts to be beneficial. You can take a simple walk around your block, or do some stretching or yoga at home, just so long as you exercise.
Sleep
Sleep is when the body heals itself from the daily wear and tear, so it’s important to get quality rest. You must sleep 7 to 8 hours every night. Good sleep helps your body handle stress better and improves your overall health.
Healthy Eating
Your body is more equipped to handle stress when it’s physically healthy. Eat a balanced diet to get the nutrients and energy that your body needs. Make sure that your meals include fruits, vegetables, and whole grains.
Mind-Body Techniques for Shingles Pain
If you have shingles, try these mind-body techniques to help manage the pain. You will also find they will relax you and further reduce your stress! A win-win for sure.
Relaxation Techniques
Try techniques like progressive muscle relaxation that help reduce tension and anxiety. In this technique, you slowly tense for about 5 seconds and then relax each muscle group in your body. It helps you become more aware of physical sensations and can reduce muscle tension and pain.
Start with your feet, then move up to your calves, thighs, abdomen, chest, arms, and face. Repeat the process a few times.
Visualization
Visualization techniques involve using your imagination to create calming and peaceful images in your mind. It helps distract your mind and body from pain and makes you feel more relaxed and calm.
Get comfortable, by sitting or lying down. Then close your eyes, and feel your body breathe nice and deep. Relax. Then, picture a place that makes you feel safe and happy. Imagine everything about it, including the sounds, smells, sights, and even the temperature. Focus on the details and let go of any pain or stress.
Massage Therapy
Get a gentle massage regularly from a certified massage therapist or even your partner. Massaging your body manipulates muscles and soft tissues. It releases tension, improves blood circulation, and promotes relaxation, which can help with managing shingles pain.
Gentle Movement
Gentle movements like stretching and yoga can help maintain flexibility and reduce stiffness without straining the body. They can also help manage pain associated with shingles by improving blood flow, reducing muscle tension, and promoting relaxation.
You can start with gentle stretches, focusing on different parts of your body. Stretch only until you feel a gentle pull, as it shouldn’t be painful. You can also do gentle yoga poses, such as child’s pose and cat-cow pose, depending on what suits your comfort level. Remember to move slowly and mindfully, and don’t forget to pay attention to your breathing.
Managing stress and taking care of your mind and body using the above techniques can help you prevent and manage shingles pain. Stress can worsen the pain, and pain can put you under a lot of stress! So learn to destress, relax and live pain-free.
