Even if you didn’t have COPD, stress would probably be part of your life. But when you do have COPD, it becomes even more important to get stress under control. This means you really need to prioritize COPD stress management.
Start by identifying all the stressors in your life. Maybe you need to work on relationships or money problems or do a better job of pacing yourself and setting priorities. Whatever your stressors, you have to know what they are before you can figure out which ones you can reduce or avoid.
Once you’ve done that, consider these COPD stress management tips to help you cope.
1. Learn COPD Breathing Exercises
Specialized COPD breathing exercises can help reduce stress and any fear of being short of breath. Participating in a pulmonary rehabilitation program, where you can learn some of these exercises, has been shown to significantly ease depression and anxiety symptoms in people with COPD, according to a research review. Pulmonary rehabilitation “gives people a sense of mastery and control over their condition,” Netzer says. “And at the same time [by doing this with others who have COPD], you get the social aspect of realizing you aren’t the only one with COPD.”
2. Stay Active
Exercise is a proven way to reduce stress, boost mood, and fight symptoms of anxiety and depression, according to Mayo Clinic. In people with COPD, research suggests that exercise-based pulmonary rehab programs are the most effective way to improve mood. Improving your fitness optimizes oxygen use, helping you to breathe more easily, which, in turn, may help relieve stress and anxiety symptoms.
An exercise specialist who works with people who have COPD can give you appropriate COPD exercise tips and COPD breathing exercises. And keep in mind, even gentle activities that don’t affect your breathing are beneficial. “Many people with COPD benefit from an exercise like yoga that combines movement with focused breathing,” says Dr. Bon Field.
3. Try Relaxation Techniques
A small study found that people with COPD who participated in just one meditation-style relaxation training that taught mindful breathing techniques had better mood and decreased anxiety. Good COPD relaxation techniques include mindfulness practices, meditation, deep breathing, guided muscle relaxation, or any activity you enjoy that helps you relax.
4. Get Restful Sleep
Sleeping well is often a problem for people with COPD, due to both symptoms and COPD medications, according to the SleepFoundation.org. Developing good sleep habits can help: Stick to a sleep schedule; take naps as needed, but not too close to bedtime; avoid drinking caffeine and exercising later in the day; and limit your bedroom to sleeping — no work or late-night TV watching.
5. Eat a Nutritious, COPD-Friendly Diet
Foods high in simple carbs can drain your energy and even make it harder to breathe, adding to stress. COPD-friendly diet. Simple carbs — found in sweet treats, soda, and highly processed foods — create the most carbon dioxide per the amount of oxygen used, requiring you to breathe more, according to the American Lung Association. The right mix of nutrients (whole grains, protein, veggies, and fruits) can help you to breathe easier.
6. Keep Your Lungs Smoke-Free
This one might seem obvious, but it bears repeating — especially since some people turn to cigarettes when they’re stressed: Don’t light up, don’t vape, and try to avoid exposure to secondhand smoke.
7. Ask Your Doctor for Help
When stress leads to depression or anxiety that makes your COPD worse, the COPD Foundation advises letting your doctor know about your mood or worries. Your doctor can offer tips on COPD stress management and might recommend a mental health counselor, who can help you to change negative thinking patterns and reduce anxiety while improving your overall quality of life. “Medications may also be helpful at times,” Bon Field says. “Antidepressants called SSRIs have been found to be helpful for depression.”
8. Have a Good Support System
Sometimes you need assistance with daily living. Ask your friends and loved ones to become part of your COPD support system. Let them help you lighten your load. Bon says that “joining a COPD support group is another good way to reduce stress,” an idea endorsed by the COPD Foundation.
