Symptom Self-Help

Overview

This section discusses easy, simple, painless things you can do to reduce or alleviate your symptoms. The main key to accomplishing this is to reduce stress. I know we don't have much control over what life hands us, but we do have control over how we react to it. If our bodies are in good physical and mental shape, we are better able to handle the ups and downs of existence.

Relaxation

There are many different ways to force yourself to relax. Many times we are so busy taking care of everyone else in our lives that we forget to take care of ourselves. It is very important for our own well being that we take time out of each day for relaxation. The lower our tension levels are, the lower our anxiety levels will be. Simple relaxation can help to attain this goal.

Yoga is a very good way of reducing stress and increasing muscle tone all over. It improves circulation and flexibility as well. Most communities offer yoga classes at community centers, local colleges, or the YMCA. If your community doesn't offer classes, check out a yoga book or two from your local library or bookstore.

Another good form of relaxation is meditation. In order to meditate, you need to set aside a length of time (preferably at least 15 minutes) at the same time each day when you can go to a quiet, private place. Practice relaxing, slow deep breathing patterns, and you can use a mantra also. You can also give yourself relaxing self-talk, like "My right arm is heavy and warm... I am calm," etc. Whatever you do, the point is to focus on something other than the everyday stresses in life -- and to give your body and brain a break.

Visualization is another method. This is a form of "focused fantasy" in which you construct in your dream the most perfect, relaxing, calm, beautiful place that you can imagine. Every time you feel yourself getting tense and frustrated, you can take yourself on a mini vacation to your perfect place and let go of all the stress. When you come back, you will be better able to handle the situation and you won't feel as uptight.

Another approach is to use biofeedback for relaxation. This is used to learn how to control your emotional responses to problems. It is a great way to observe the effectiveness of your chosen relaxation technique.

Sleep is also a very important aspect of relaxation. If possible, take an afternoon nap. Our own sleep is something we often overlook because we are too busy doing everything else for everybody else. Make sure to go to sleep at about the same time every night, and try to get about seven hours at least. If you have difficulty falling asleep, develop a bedtime ritual, such as a warm bath, reading a book, or having a warm glass of milk or decaffeinated tea.

Exercise

Exercise is very important to our overall health. It improves our circulation, strengthens our muscles (including the heart), can help reduce stress, and can even help you sleep better. Try to do low-impact aerobic exercise at least three times a week for at least 20 minutes each time. Brisk walking is a good example, and it's easy to do. Weight lifting is also good, but be cautious because certain exercises (upper body ones that use too much weight or too many reps) that should be avoided so you don't overly strain your chest and heart.

Diet

Fruits, vegetables, healthy fats, low-fat forms of protein, complex carbohydrates, and low-fat forms of dairy products are the keys to a healthy diet. In addition, it is very important for a MVP patient to cut out all caffeine (including all chocolate and tea) and sweets from the diet. These are powerful stimulants, and can cause your symptoms to worsen dramatically regardless of how else your diet might be healthy. Avoid alcohol, too, since it can worsen panic and anxiety symptoms. One of the most important aspects to a healthy diet for someone with MVP is to drink lots of water. In the summer months I also drink Gatorade to replenish electrolytes. Unless your doctor advises you otherwise, another important aspect of the MVP diet is salt. Adequate salt intake can help to keep your blood pressure from falling too low, and can help to increase your blood volume -- all of which will improve your symptoms.

Medication

I think medications play a very important role for the person who has lost the ability to function normally in society -- it can help them to regain their bearings before attempting to regain control of their lives. There are many medications available to assist you in controlling your symptoms. These drugs fall into two different categories: antidepressant and anti-anxiety medications. Antidepressant medications consist of four different types of drugs: MAO inhibitors, serotonin re-uptake inhibitors, tricyclic and tetracyclic derivatives, and a miscellaneous type. Antianxiety medications consist of five different types of drugs: beta-blockers, benzodiazepine derivatives, antihistamine derivatives, sedative types, and a miscellaneous type.

If the first medication you try doesn't work, don't give up. It may take months to find just the right medication at just the right dose. Be persistent!