Navigating Emotional Pain With AS

Ankylosing spondylitis (AS) is an inflammatory disease that mostly affects your lower spine and a few other joints. This condition comes with chronic back pain and chronic pain that is linked to increased rates of depression.

If you’ve been diagnosed with AS and are struggling with the emotional burden of this disease, remember that you’re not alone. One study found that 38% of people with AS felt symptoms of mild depression, and 15% had moderate depression.

Read on to discover 10 tips for navigating this emotional pain.
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Talking to a professional about the pains of your new reality is a great way to learn how to cope with your diagnosis.

Studies have shown that cognitive-behavioral therapy (CBT) is particularly effective at helping AS patients. This technique teaches you new methods for thinking about your condition and interacting with the world around you.
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Everyone needs something to look forward to so they can get through the day. This is particularly true for AS patients. Take time for the things you love.

Consider planning both a high-energy activity and a low-energy activity. That way — when the time comes — you’ll still have fun no matter how your body is doing.

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Rest is absolutely crucial to feeling your best — both physically and mentally. Sleeping can be difficult with AS, so try exerting a good amount of energy during the day to help tire yourself out.
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Physical activity is necessary for good mental health. People with AS who stay active throughout the day report that doing so helps them feel normal again.

This doesn’t have to involve a lot of activity, though — get out and run some errands, take a short walk, or do some stretching.
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You may be frustrated by how difficult simple tasks become with AS. Your occupational therapist (OT), though, may have helpful tips for improving particularly irritating activities — things that could make your daily routine a little less stressful.

You might have seen an OT when you were first diagnosed, but you can always check in again after you’ve spent time living with the condition.
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You might find yourself fixating on your pain and the realities of your AS diagnosis for large parts of the day. Try to shift your attention to other parts of your life as often as possible, though. Focus on the positives.
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A healthy diet can help you feel refreshed and help you manage pain. Avoid foods that are linked to inflammation — for instance, foods that are high in sugar or deep-fried.

There are some diets that can help reduce inflammation as well. One example is the Mediterranean diet.

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Massages move your muscles and soft tissues. This can mitigate your pain and improve your mobility — hopefully leading to a boost in your mental health as well.
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Hydrotherapy is a fantastic activity for people with AS. The water takes your weight off of your spine. Hop in a pool and feel yourself move freely through the water every so often.

You can also take group exercise classes to add some socialization into the mix. Some areas may have exercise groups specifically for people with AS or other forms of arthritis. Look for these activities for both physical therapy and camaraderie.
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It can be very mentally taxing to come to terms with a life-long diagnosis like AS, but there’s no reason for you to give up hope — you can live a full, long life with this condition.

Once you’ve found the routine that works best for your mind and body, make sure you stick to it. One study has shown that the longer people with AS work on their physical and mental health, the better they feel. Don’t make the mistake of giving up too soon.

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