From an early age, we begin to develop routines around how our bodies work in different situations, including how and when we go to the bathroom. When those established norms change unexpectedly, it can rock your world physically and emotionally.
Adjusting to new routines with a catheter or ostomy can bring up a mix of emotions, from sadness and frustration to anxiety or embarrassment.
These feelings are normal, and there is research to prove it. Studies have shown that anxiety, depression, body image struggles, and difficulty with social relationships are common among people who use catheters or have an ostomy. In fact, one study shows that 50% of people with a stoma reported anxiety, and 16% said they felt at least mild depression.
But there is good news! Over time, most people can set new routines that help them regain control and feel happier. Having a good support network—and a strong understanding of the physical-mental health connection—is key in turning this corner.
Mental and Physical Health Are Connected
Taking care of your mental health can have an impact on your body, especially after illness or trauma. According to the Centers for Disease Control and Prevention (CDC), caring for your mental health is not just the absence of mental health challenges—it is also connected to a deep sense of well-being.
Well-being can be influenced by your physical health, relationships, role in the community, access to health resources, and your environment. It’s a circle—when mental or physical health is challenged, the other can suffer. But that also means when one improves, so can the other.
Regain Well-Being, Inside and Out
1. Get Moving
Physical activity is one of the best ways to improve well-being. That is because exercise releases endorphins in the brain. These hormones act as natural stress relievers and help to improve your mood, energy levels, and sleep. Even a daily 30-minute walk can help you feel more focused, less stressed, and happier.
2. Eat Fresh Foods
Whole foods are better for our bodies, and what you eat can impact your mood, too! Aiming for a colorful variety of produce while minimizing processed foods in your diet can make a positive difference.
Pick foods high in nutrients and low in processing, such as:
- Fruits, from berries to bananas
- Vegetables, especially dark, leafy greens
- Whole grains, such as quinoa, brown rice and oats
- Legumes, including chickpeas, black beans and lentils
- Healthy fats from avocados and olive oil
- Nuts and seeds, from almonds to sunflower seeds
- Other fresh choices, like eggs, fish, plain yogurt and cottage cheese
3. Quit Smoking
In addition to its negative impact on your heart and lungs, smoking is associated with a higher risk of anxiety and depression. Quitting can help improve circulation, lung function, anxiety, and stress. The American Lung Association has excellent resources available to help you quit.
4. Be Kind to Yourself
You are making big adjustments, so give yourself some grace. Try to give yourself the same support and kindness you would give a cherished friend. As you build confidence with your new routines, find opportunities for relaxation and mindfulness to reduce stress. Seek out the support of friends and family and find common ground with support groups.
Resuming life after a spinal cord injury isn’t easy. Navigator by ABC MedicalSM provides free one-on-one support to answer your questions. From advice on bladder management to peer mentoring, your Navigator will guide you to the resources you need. Get support today.
It’s OK—and Normal—to Ask for Help
No matter how long you’ve been using catheters or have had an ostomy, you may benefit from talking with a doctor or counselor for your mental health. If you have persistent negative feelings that impact your daily life, discuss this with your primary care doctor. They can help you find a counselor or therapist who specializes in helping people manage feelings associated with health conditions.
Be kind to yourself and be sure to ask for support when you need it.
Experts are standing by to support all your supply needs. Fill out the form or call 866-897-8588.
Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For medical advice, please speak with your healthcare provider.
References
- Ayaz-Alkaya S. Overview of psychosocial problems in individuals with stoma: A review of literature. Int Wound J. 2019 Feb;16(1):243-249. doi: 10.1111/iwj.13018
- About Mental Health: Centers for Disease Control
- Quit Smoking: American Lung Association
- What is the Mediterranean Diet? American Heart Association
