How to avoid getting worried sick about your psoriasis

Our hearts all ocasionally skip a beat, for example when we are feeling fearful about attending a job interview, making a key client presentation, going on a first date, or speaking up during a parent evening. These are usually transitory moments. Nevertheless, some suffer from such recurrent and intense anxious spells that these totally invade their lives.

For people with psoriasis, anxiety is 31% more common¹ because they are faced with a chronic disease, and are relentlessly dreading a fresh flare-up and how others will respond to it. Methods for coping with psoriasis-related anxiety will be detailed here to help you lighten your load.

Firstly it is necessary to distinguish anxiety from depression. While there is significant symtom overlap, a key difference between the two is that where depression renders you hopeless, listless, and disinterested, anxiety evokes fear, panic, and torment.

Psoriasis sufferers are especially prone to feeling anxious, and those with psoriatic arthritis even more so², since their condition is so outwardly visible, often creating a barrier to positive contact with strangers. Whatsmore, with no end in sight, they are fearful about how their psoriasis will develop over time.

Anxiety symtoms³ do not simply incorporate thoughts, but also physical symptoms and actions.

Thoughts:

• Illogical fears and phobias
• Extreme worry
• Self-doubt

Physical Symptoms:

• Greater irritability
• Muscle tension
• Constant indigestion
• Appetite changes
• Poor energy

Actions:

• Compulsive behaviour
• Social avoidance
• Disturbed sleep
• Panic attacks

The latter tend to appear in more severe cases and can encompass chest tightness, a racing heart, breathlessness, sweating, tingling, trembling, dizziness, impaired eyesight, and even loss of consciousness.

As an individual with psoriasis you may mainly experience fear, worry, and self-consciousness. This can lead to social anguish and reflexive behaviour such as avoidance, which further propagates anxiety. 

Acknowledging anxiety symtoms is especially challenging if you are clouded by fear. During a quiet moment though, and with the help of a mental health professional, you should be able to assess a little more ‘objectively’ how many of the aforementioned anxiety symptoms you encounter on a regular basis, to what extent they are hindering your everyday activities, and whether they have been persistent for months.

And without belittling psoriasis, which for psoriasis patients is at the core of their anxiety, ask yourself if your reactions to ordinary events still seem somewhat out of proportion. This is another sign that your psoriasis related anxiety is crossing the line Indeed, the anxiety spectrum is broad. For a fuller picture read on about the diagnostic criteria for anxiety disorders here.

Try to take it easy and slowly with treatment plans. Be wary that too demanding psoriasis treatments can in fact further fuel anxiety. Also worrying too much about your psoriasis could interfere with a treatment.⁴

Moreover it’s important to keep in mind that anxiety is narrowly associated with stress which, as you are already aware, is a major psoriasis trigger. It affects you and your skin, so it’s vital to manage your stress levels. 

Initially, take small steps towards tranquillity by endulging in a candle-lit bath, sipping on a herbal tea, painting and drawing, and going for a stroll. You may be locked-up in your own skin but you shouldn’t feel you have to lock yourself up in your own home too.

Then, it can be therapeutic to call your closest friend or family member, to open up about your feelings and air your innermost thoughts. Talking it out with a true friend will give you the opportunity to hopefully begin disrupting negative thought patterns. 

It’s equally valuable to share your experiences with people going through similar unrest. Find online forums like psoriasisclub.org and help groups like psoriasis-help.org.uk. Besides, group therapy⁵ is a perfect way to go out and start being socially active once more.

Prepare yourself for a potential panic attack by practicing calming techniques that you can resort to in moments of distress. One method that you can practice is diaphragmatic breathing. Sports like yoga can aid you in finetuning this skill. Remember that exercise in general also helps you release endorphins for a natural high.⁶ If you have psoriatic arthritis,  resistance training can  effectively improve functional capacity as well as alleviate pain⁷ in the joints if you have psoriatic arthritis. Ask your doctor what type of sport is right for you.

To approach the problem holistically, it’s additionally a good idea to reduce consumption of mood-altering substances like caffeine, and to eat as nutritiously as possible (including a little chocolate!). And ensure you benefit from the wonders of sleep, sleep, and more sleep.

The toughest nut to crack will be attempting to change your mindset. Rest assured however, deep anxiety can be overcome by following the right thought processes and techniques. For instance cognitive behavioural therapy (CBT) can guide you down the path to emotional recovery.

Combining CBT with the experimental mind-body biofeedback treatment⁸ could even allow you to gain mind control over bodily functions that are impacted by stress such as heart rate and muscle tension, and even alleviate some pain.