Heal Your Brain AND Your Body 7 WAYS TO MENTALLY RECOVER AFTER AN INJURY
A car accident or a traumatic injury can result in an array of physical injuries such as deep cuts or bruises, broken bones, whiplash, or other soft-tissue injuries. The mental and emotional impact of these injuries, though often overlooked, can be just as debilitating and painful. Fortunately, there are many effective ways to cope with the mental and emotional impact of a physical injury. Below, we outline seven helpful strategies.
INVOLVE YOUR FAMILY AND FRIENDS.
Your physical injury will have an impact on your friends and family members. They may worry about you but say nothing because they don’t want to burden you with their fears and concerns. You, however, may worry about being a burden to your family but say nothing because you feel guilty or ashamed. This silence causes tension, compounds worries, and can fester into resentment — none of which will help your recovery. Try to start a dialogue by asking your family members how they feel and how they are dealing with any physical or lifestyle changes that resulted from the accident. By being open, you may find that your family becomes a source of support and strength for you, and you for them.
• Controlled Breathing This will help diminish the body’s stress response and activate a relaxation response. A quick Google search will reveal a number of free and low-cost apps that will teach you this technique. • Meditation and Mindfulness These can be highly effective in reducing stress and anxiety. If you are unsure of how to begin, try watching the video at Mindful.org/Meditation-for-Beginners-Video/. • Journaling Keeping a journal can help you connect with your feelings and bring buried emotions to the surface, where they can be addressed. • Visualization Imagine yourself being pain-free. Visualize your body being whole and healthy. To learn more about how this technique may help you deal with pain, visit Gaiam.com/blogs/Discover/How- to-Use-Visualization-to-Heal-Physically-or-Emotionally .
TALK TO A THERAPIST.
Talking to an objective third party can give you some much-needed perspective. A therapist can help you reframe your thoughts and reactions and change your relationship to anxiety and pain after a traumatic event. Therapists are trained in different methods, so read through their websites or speak on the phone about their philosophies and the types of treatment they would recommend. Many therapists offer phone or video appointments, which can benefit you if you are unable to leave the house for a certain period of time. If your first therapist does not seem like the right fit, search for another until you find one with whom you are comfortable.
ALLOW YOURSELF TO REST.
Do you feel guilty about taking time off to recuperate from your injuries? If so, you are doing a disservice to yourself and those who care for you. As much as you can, let go of the guilt. Remember that rest is essential to making a full and speedy recovery — physically, mentally, and emotionally.
BE OPENWITH YOUR DOCTOR.
It is absolutely normal and even expected to struggle with mental and/ or emotional issues following an injury accident. If your symptoms linger for more than a few weeks, you may be dealing with post-traumatic stress disorder (PTSD). Experiencing mental and/or emotional distress is not a sign of weakness; it is just a symptom of your injuries related to the accident, in the same way that pain or dizziness or a stiff neck are symptoms of an injury. Don’t try to “tough it out.” Talk to your doctor. Be open about how you are feeling and open to receiving help.
PRACTICE SELF-COMPASSION.
Engaging in self-criticism or blaming yourself for what happened to you is not productive. Pay attention to the way you talk to yourself. That voice in your head should be kind and supportive.
FOCUS ONWHAT YOU CAN CONTROL.
PRACTICE RELAXATION TECHNIQUES.
Rather than dwelling on things that are out of your control, focus your attention and energy on what you can control: your attitude about your injury, the foods you put into your body, and the effort you give to physical therapy and other aspects of your recovery. Regaining a sense of control, even over seemingly small matters, will boost your spirits.
You can minimize the mental and emotional impact of physical pain by practicing relaxation techniques, such as:
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