Welcome back to the Bendy Club blog! Living with Hypermobility Spectrum Disorder (HSD) can be challenging, especially when anxiety is part of the equation. This week, we’re exploring practical strategies to help you manage anxiety and find peace amidst the complexities of EDS & HSD.
Why Anxiety is Common with EDS and HSD
Many individuals with EDS and HSD experience anxiety due to the constant unpredictability of their condition. Pain, fatigue, and frequent injuries can lead to heightened stress and worry. Is it any wonder that someone with a chronic and complex condition like HSD or EDS would experience feelings of anxiety? That being said, assuming that these symptoms are simply a result of difficult circumstances and not an underlying disorder can lead to poor management.
Recognizing the Signs of Anxiety
Early recognition of anxiety symptoms is crucial for effective management. Common signs include:
- Persistent worry or fear
- Restlessness or feeling on edge
- Difficulty concentrating
- Muscle tension
- Sleep disturbances
A word of caution. Dysautonomia can cause very similar symptoms, and many people are misdiagnosed with conditions such as anxiety disorder, panic attacks, attention deficit hyperactivity disorder (ADHD) or even hypomania without taking a diagnosis of dysautonomia into account. With many of my patients we start by working on improving dysautonomia as a starting point and if they continue to have the above symptoms then evaluation by a psychologist or psychiatrist may be necessary.
Action Steps for Managing Anxiety
- Physical Activity: Engage in gentle exercises that you enjoy, such as walking, swimming, or yoga. Physical activity releases endorphins, which are natural mood lifters. Just be sure to choose activities that are safe for your joints. Our bodies are meant to move and lack of movement can make energy build up in the body resulting in worsening symptoms of anxiety.
- Breathing Exercises: Practice deep breathing exercises to help manage acute anxiety episodes. Techniques like diaphragmatic breathing or the 4-7-8 method can be particularly effective. There are multiple Youtube videos and apps that can walk you through how to perform these effectively.
- Therapy and Counseling: Consider seeking support from a mental health professional. Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitisation and Reprocessing (EMDR) have been shown to be effective in managing anxiety. A therapist can also help you develop coping strategies tailored to your needs.
- Healthy Lifestyle Choices: Maintain a balanced diet, stay hydrated, and ensure you get enough sleep. Avoid caffeine and alcohol, as they can exacerbate anxiety symptoms.
- Supplements: Certain supplements can help alleviate symptoms and improve overall well-being. Methylated B vitamins are crucial for those with methylation issues, as they support proper neurological function and help reduce anxiety. L-theanine, found naturally in green tea, promotes relaxation without drowsiness and can enhance mood and cognitive function. Magnesium is another vital mineral that plays a role in muscle and nerve function, and its deficiency is often linked to increased anxiety. Incorporating these supplements into your routine can provide additional support in managing anxiety and improving your quality of life.
- Mindfulness and Meditation: Incorporate mindfulness practices and meditation into your daily routine. These techniques can help calm the mind and reduce stress. Apps like Headspace or Calm offer guided sessions tailored for anxiety relief.
- Medication Management: When someone is suffering from anxiety that is disabling, medications can be effectively utilized. Medications include SSRIs, SNRIs, Tricyclic Antidepressants, Benzodiazepines, and Beta Blockers can all be used in specific situations. Make sure to discuss with your medical provider regarding risks, benefits, and most importantly goals with the use of certain medications. How are you going to track success? What does success even look like? These are all important things to think about before starting medications.
- Community Support: Join support groups or online communities where you can share your experiences and learn from others facing similar challenges. Knowing you’re not alone can be incredibly reassuring.
Shop Our Top Recommended Supplements on Fullscript
Finding the right supplements can be overwhelming, especially when living with HSD or EDS. We understand how important it is to choose high-quality, effective products to support your health. That’s why we’ve curated a selection of our top recommended supplements in the Hypermobile Solutions shop on Fullscript. With our expert guidance and trusted brands, you can confidently choose the supplements that best meet your needs. Click here to explore our Fullscript shop and take the next step towards better health!
Practical Tips for Your Daily Routine
- Set Realistic Goals: Break tasks into manageable steps and set achievable goals. This helps reduce feelings of being overwhelmed.
- Create a Relaxation Space: Designate a quiet space in your home for relaxation and mindfulness practices.
- Stay Connected: Regularly communicate with friends and family. Social support is crucial for mental well-being.
Real-Life Insight
One of our community members, Emma, struggled with severe anxiety. Even after being diagnosed with HSD and improving her dysautonomia symptoms she still was suffering. She established with a therapist, added in exercise and breathing practices daily, and stated taking supplements including methylated b vitamins and magnesium. Together these things have helped make a significant improvement in her anxiety symptoms. Emma’s journey highlights the importance of a multifaceted approach to mental health.
Share Your Journey
We encourage you to share your experiences and connect with others on our social media platforms. By building a supportive community, we can help each other navigate the challenges of living with HSD and anxiety.
Connect with Us
Follow us on social media for more tips, updates, and support:
Ready to Take the Next Step?
For those seeking personalized guidance, our 1-on-1 coaching program offers tailored support to address your specific needs. With expert advice and a comprehensive plan, you’ll gain the tools and confidence to manage your condition and live your best life. Learn more and sign up here.
Thank you for being part of the Bendy Club. Together, we can make a difference!
Warm regards,
The Hypermobile Solutions Team
References
What are anxiety disorders?. Psychiatry.org – What are Anxiety Disorders? (n.d.). https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
Mental Health Resources. The Ehlers Danlos Society. (2024b, March 18). https://www.ehlers-danlos.com/community-resources/mental-health-resources/
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.