We often think of the heart and brain as being completely separate from each other. After all, our heart and brain are located in different regions of our body, and cardiology and neurology are separate disciplines.
They are typically around 12-15 inches, or roughly 30-38 centimeters apart and are however in constant communication influencing each other through the autonomic nervous system and the vagus nerve.
This bidirectional communication, often referred to as the heart-brain connection, impacts not only our physical health, and cognitive function, but also our emotions, and overall well-being.
You see, these two organs are intimately connected, and when our emotions adversely affect our brain, our heart is affected as well. And many Scleroderma patients experience bouts of depression and struggle emotionally every day, with stress, anger, anxiety, worry, and problems with self-esteem.
Depression along with these strong emotions are caused by, among other things, challenging home and work routines, due to the toll that Scleroderma can take on one’s body, unsupportive family and friends, and a lack of supportive social interaction.
There may well be a link between stress and scleroderma as “Physical and psychological stress has been implicated in the development of autoimmune disease.” https://pubmed.ncbi.nlm.nih.gov/18190880/ “Chronic stress can make the immune system less effective at regulating itself, leading to misdirected attacks on healthy tissues.” https://www.mysanitas.com/en/blog/link-between-stress-and-autoimmune-flare-ups
Stress is the body’s response to any experience that causes tension, whether physical, psychological, or emotional. It is a survival mechanism that helps us react quickly in dangerous situations.
The thing is, there are two kinds of stress that impact our brain. Helpful stress (also known as eustress) can assist us with getting things done by helping us to focus our attention. Unhelpful stress (distress), on the other hand, can be so severe that it can lead to fatigue and heart disease.
Therefore it is important to control our worry and stress, not just because we’ll worry less and feel better, but because less worry means less stress for our heart.
This applies to the entire range of stressors, from a small episode of acute panic to a larger context such as living through a natural disaster.
The majority of people generally adapt well over time to life-changing situations and stressful conditions.
But what enables them to do so? It involves resilience, an ongoing process that requires time and effort and engages people in taking a number of steps.
Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors. It means “bouncing back” from difficult experiences.
Research has shown that resilience is ordinary, not extraordinary. People commonly demonstrate resilience. One example is the response of many Americans to the September 11, 2001 terrorist attacks and individuals’ efforts to rebuild their lives.
Being resilient does not mean that a person doesn’t experience difficulty or distress. Emotional pain and sadness are common in people who have suffered major adversity or trauma in their lives. In fact, the road to resilience is likely to involve considerable emotional distress.
Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts and actions that can be learned and developed in anyone.
So, here are 10 Ways to help Build Resilience
1. Make connections.
Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience.
Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.
2. Avoid seeing crises as insurmountable problems.
You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.
3. Accept that change is a part of living.
Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.
4. Move toward your goals.
Develop some realistic goals.
Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”
5. Take decisive actions.
Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.
6. Look for opportunities for self-discovery.
People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality and heightened appreciation for life.
7. Nurture a positive view of yourself.
Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.
8. Keep things in perspective.
Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective.
We need to avoid blowing the event out of proportion and remain positive.
9. Maintain a hopeful outlook.
An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.
10. Take care of yourself.
Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.
Additional ways of strengthening resilience may be helpful. For example, some people write about their deepest thoughts and feelings related to trauma or other stressful events in their life. Meditation and spiritual practices help some people build connections and restore hope.
The key is to identify ways that are likely to work well for you as part of your own personal strategy for fostering resilience.
Staying Flexible
Resilience involves maintaining flexibility and balance in your life as you deal with stressful circumstances and traumatic events.
This happens in several ways, including:
♦️Letting yourself experience strong emotions, and also realizing when you may need to avoid experiencing them at times in order to continue functioning.
♦️Stepping forward and taking action to deal with your problems and meet the demands of daily living, and also stepping back to rest and reenergize yourself.
♦️Spending time with loved ones to gain support and encouragement, and also nurturing yourself.
♦️Relying on others, and also relying on yourself.
Much of the above information came from an article entitled “Managing Your Emotions Can Save Your Heart” which appeared on the Harvard Health Blog, and excerpts from ‘The Road to Resilience‘ by the American Psychological Association.
The American Psychological Association has a range of articles exploring resilience that you may also find helpful.
Blessings ’til next time 🙂
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