Clinical and neuropsychologist Teneille Evans shares some advice on managing your mental wellbeing after a spinal cord injury
Sustaining a spinal cord injury (SCI) is a life-altering event that brings a multitude of physical and psychological challenges. The emotional and mental toll can be profound, affecting not just you but also your family and loved ones. Understanding and addressing your mental wellbeing is crucial for fostering resilience and aiding in recovery.
Psychological challenges following SCI
After an SCI, it’s common to face a range of psychological difficulties. One of the initial hurdles is the adjustment period.
During this time, you might feel tearful, anxious, frustrated, or withdrawn, with these states fluctuating daily. These emotional responses are part of the natural process of coming to terms with such a significant life change.
Depression is another prevalent issue, characterised by persistent low mood, changes in appetite, disrupted sleep patterns, and a loss of interest in activities you once enjoyed. This condition often lasts for two weeks or more and can severely impact your quality of life.
Anxiety also frequently accompanies an SCI. You may become excessively worried about your future, overthink situations, feel restless, and ask numerous questions seeking reassurance. In some cases, anxiety can manifest as traumatic symptoms, such as flashbacks, nightmares, and mood, cognitive, and physiological reactions to reminders of the injury.
Pain management is another critical factor affecting mental health. Chronic pain is common with an SCI, and emotional turmoil can lower your tolerance for pain, making it even harder to cope. This often creates a vicious cycle of pain and mental distress.
Other important considerations include your pre-existing personality traits, personal relationships, financial and occupational pressures, and potential reliance on previous unhealthy coping strategies.
If you also sustained a brain injury, you may possibly be experiencing a decreased ability to regulate your emotions and behaviours, which can exacerbate an already stressful situation.
Strategies for enhancing mental wellbeing
Addressing mental wellbeing after an SCI involves a holistic approach. A useful acronym to remember is BASICS:
- Body: Maintaining physical health is foundational to mental wellbeing. Pay attention to nutrition, sleep, exercise, and personal hygiene. Getting adequate vitamin D and fresh air can significantly impact your overall mood and energy levels.
- Achievement: Setting and achieving goals can provide a sense of mastery and purpose. This could be as simple as completing a small task or challenging yourself with a new hobby. These achievements, no matter how minor they may seem, contribute to a positive self-image and a sense of progress.
- Social: Limiting screen time and fostering real-life connections are vital. Catching up with family and friends can provide emotional support and reduce feelings of isolation. Human connection plays a critical role in our mental health.
- Interests: Engage in hobbies or activities that you enjoy. Reconnecting with past interests or exploring new ones can provide joy and a break from daily stressors. This engagement is crucial for mental stimulation and satisfaction.
- Clean: A clean and organised environment can significantly affect your mental state. Tidying your room, cleaning out your phone, and organising your thoughts can lead to a clearer mind and a more peaceful living space.
Another helpful acronym is IMPROVE the Moment, which offers various strategies to enhance mental wellbeing:
- Imagery: Visualise a relaxing scene to calm your mind.
- Meaning: Find purpose and meaning in your experiences.
- Prayer: Engage in spiritual practices to find peace.
- Relaxation: Use techniques like deep breathing, peaceful music, or half-smiling to relax.
- One thing in the moment: Focus on being present and practice mindfulness.
- Vacation: Take mini-breaks throughout the day to recharge.
- Encouragement: Provide yourself with positive affirmations and self-talk.
Seeking further help
If you find yourself struggling with your psychological wellbeing, various resources are available. Mental health apps, peer support groups, and adaptive sports/activity organisations can offer significant help.
Additionally, you can visit your nearest clinic and speak with a mental health nurse for guidance. Many non-governmental organisations (NGOs) provide subsidised counselling services, and private psychologists can offer assistance.
In conclusion, while an SCI presents immense challenges, focusing on mental wellbeing through structured strategies and seeking support can lead to a fulfilling and meaningful life.
Prioritising mental health is essential in navigating the complexities of an SCI and achieving a balanced and resilient state of mind. Remember, you are not alone in this journey, and help is available to guide you toward a brighter future.