COPING WELL
In this section we offer techniques and strategies for caring for yourself during your healing journey and in maintaining wellness and living your best life.
Not everything shared here will resonate or be suited to you but through trial and error you should be able to find a few safe and reliable tips to help you manage your symptoms. Remember, too, that there are many other resources available on the Internet so sift through and see what else you can add to your toolbox.
For those of you experiencing symptoms where cognition is affected, there are a few important points I would like to make: Depending on how severe your symptoms are, it can be challenging to focus long enough to learn something new. Also, if you are feeling emotionally and mentally fragile or feeling raw, exposed and vulnerable, some techniques may be too emotive. If this is the case, please be cautious and use the simplest and most appropriate ones until you are more grounded.
Remember that your emotional safety is most important at this time. So if you live alone and are unsupported, or if you are experiencing intense depersonalization, derealization, adrenaline surges, feelings of impending doom, distorted auditory, visual or tactile perception, organic fear or other psychological withdrawal symptoms, it is best to try a simple mindfulness or grounding exercise instead.
If you plan on attempting a new technique which requires a consultation, please ensure that it is with a qualified, licensed practitioner and that you have safe and adequate support.
Coping well with withdrawal/PAWS involves a multifaceted approach that addresses the emotional and practical aspects of living as well as possible while the healing takes place. Although this healing process can present significant challenges, it is possible to cultivate resilience, adaptability, and well-being with the right strategies and support systems. Here are some key principles for coping well:
- Education and Understanding: Knowledge is empowering. Educate yourself about withdrawal, including its symptoms and how they manifest. Understanding and being able to normalise, allow and accept are important. This can help you make informed decisions about your care and advocate for your needs effectively.
- Self-Care: Prioritize self-care practices that support your physical and emotional well-being. This may include maintaining a healthy diet, getting regular exercise (as appropriate based on your symptoms and exercise tolerance), managing stress, keeping boundaries, using techniques that work for you, and attending to your emotional needs.
- Establishing a Support Network: Surround yourself with supportive friends, family members, and informed health care professionals who understand and validate your experiences. Joining support groups, either in person or online, can also provide valuable peer support and a sense of community with others who share similar challenges.
- Setting Realistic Goals: Set realistic goals that are aligned with your current abilities and priorities. Break larger goals into smaller, achievable steps, and celebrate your progress along the way. Adjust your goals as needed based on changes as your healing progresses.
- Maintaining a Positive Outlook: Cultivate a positive attitude and resilience in the face of adversity. Focus on the aspects of your life that you can control and find moments of joy, gratitude, and meaning. Practice self-compassion and self-acceptance, acknowledging your strengths and limitations.
- Engaging in Meaningful Activities: Stay connected to activities and interests that bring you joy, purpose, and fulfillment, as much as your symptoms permit. Engaging in hobbies, creative pursuits, volunteer work, or social activities can enhance your quality of life and provide a sense of normalcy and identity beyond this withdrawal experience.
- Seeking Professional Support: Don’t hesitate to seek professional help if you’re struggling to cope. A good, informed therapist or withdrawal support coach can provide valuable support, coping strategies, and psychoeducation tailored to your needs.
- Finding Meaning and Purpose: Explore ways to find meaning and purpose in your life, even in the midst of illness. This may involve cultivating spirituality, deepening connections with loved ones, pursuing personal growth and learning, or contributing to causes that matter to you.
Coping well while you heal is an ongoing journey that may have its ups and downs. Be patient and compassionate with yourself as you navigate the challenges and uncertainties that come with this phenomenon. By adopting a holistic approach to self-care, seeking support from others, and maintaining a positive outlook, you can enhance your resilience and well-being.
It is good to revisit coping strategies that did not at first resonate. As you heal, you will find that you are able to do more and to do things that initially felt impossible to do or just too difficult. So, intermittently re-visit a strategy and see if the results are different.
As you explore our suggestions here, I hope you will find at least a few that will help you to get through the days.