October Slide: Chronic Illness Flares and Mental Health Support in New York
The leaves are changing, there is a crisp chill in the air-fall is officially here in New York. This is my favorite season to slow down, be in nature and spend time with family. However, the beginning of autumn can bring about challenges for the chronic illness population. The October Slide is a phenomenon that many individuals with chronic illness experience during the fall months. Women with chronic illness may experience an increase of symptoms and pain flares-if you are struggling with increased pain this month, you are not alone.
What causes October Slide pain flare symptoms for women with chronic illness?
The EDS Clinic shares common causes of October Slide symptoms and fares. These include low barometric pressure, lower vitamin D levels, higher stress levels with the back to school rush and holidays, cold and flu season and lower physical activity. Women with conditions such as Ehlers-Danlos Syndrome (EDS), Postural Orthostatic Tachycardia Syndrome (POTS), autoimmune disorders, vestibular conditions, long covid, rheumatoid arthritis, lupus and chronic fatigue syndrome are common disorders that can worsen during the October Slide.
How does the October Slide impact my mental health?
Understandably, an increase in physical pain and symptoms can be related to higher levels of anxiety, frustration or depression. You may also feel more isolated during this time if you are not able to “keep up” with friends, travel or fall plans. If you are feeling more down or anxious due to the October Slide, you aren’t alone and there are many helpful therapeutic tools at your disposal.
What therapeutic tools can help me manage pain flares during the October Slide?
Prioritizing self care is essential during this time of year. Simple ways to help build your coping toolbox during a flare include:
Pacing
High achieving women can power through so much, including pain. However, pacing can be a helpful tool to help support stability over time instead of burning yourself out. For instance, maybe you used to be able to clean your apartment for a few hours over one weekend morning. Now, the thought of that feels impossible. Instead of doing it all at once, pace by choosing one task a day or resting in between.
Self Compassion
The RAIN method by Tara Brach is such a helpful meditation aimed to increase self love and self compassion. It can be easy to feel critical of yourself when you are having a more difficult health day-the pain is not in your head and its not your fault. You deserve extra compassion and love during the October Slide. Focus on three things you are grateful for and one item you accomplished today.
Distress Tolerance Tools
Focus on healthy distress tolerance tools that can soothe your body and mind. These can range from mindfulness and grounding exercises to dialectical thinking and healthy activities. Yogic breathing is a helpful grounding exercise that activates your vagus nerve to calm the nervous system. Gentle movement and stretching can bring your nervous system into more regulation if you are feeling more down. At home calming activities such as a warm epsom salt bath, puzzles, hot tea, meditations, cuddling with a pet or rewatching your favorite comedy show are all helpful, healthy distractions to bring down anxiety levels and regulate.
New York Women’s CBT is ready to help women with chronic illness in New York this autumn.
If you are ready to get more support this fall with the October Slide, we are ready to support you at New York Women’s CBT.
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Counseling and mental health services available at New York Women’s CBT.
New York Women’s CBT has compassionate, niched experts ready to help you continue to chase your dreams while living with endometriosis, Ehlers-Danlos Syndrome, MCAS or Dysautonomia. We offer both individual and group therapy for women living with chronic illness and chronic pain. Gain tools using an integrative therapeutic approach, blending CBT, DBT and ACT techniques. Meet our New York City based team and check out our blogs and vlogs for more helpful information. Reach out for your free phone consultation and get support to keep achieving your dreams.