Learning to effectively manage myasthenia gravis (MG) in daily life requires a combination of medication and lifestyle changes. Mindfulness techniques can be well worth adding to your toolkit: these easy-to-learn techniques offer effective tools in helping patients manage living with myasthenia gravis and its associated symptoms.
How does mindfulness help support people living with MG?
Living with MG means living with the burden of a chronic disease that progressively limits mobility and independence, creating emotions such as anxiety, fear and stress. On top of the burden they already add, stress and anxiety can contribute to MG symptom flare-ups that further reduce your muscle strength and energy levels, creating a negative feedback loop.
Finding ways to manage the emotional response to stressful situations, which may be health-related or otherwise, can be helpful in improving quality of life when living with MG. This is where mindfulness practices come into play.
The benefits of mindfulness in MG
Mindfulness refers to focusing on the present moment. It aims to place your awareness on your current thoughts and feelings without judgement.
When living with a chronic illness like MG, it is important to train your brain and your conscious self to appreciate the now and not project too far into the future or ruminate on worries. It helps in accepting difficult or negative emotions and events. While it can take some effort to master mindfulness, over time it gets easier and the benefits are felt physically and emotionally.
Techniques to try
Mindfulness techniques don’t take any special equipment — just a few minutes of time, and your attention. While the below techniques are a place to start, a mindfulness coach can help provide a personalized approach to mindfulness and tailor guidance to your individual situation.
Mindful breathing
One of the most common ways to practice mindfulness is through mindful breathing, which places your focus on your breath. A deep breath during a stressful situation can calm the mind and help balance stress hormones, reducing the risk of MG symptom flare-ups.
Regular sessions of mindful breathing have been shown to improve the MG symptom of eyelid drooping, one of the first signs of myasthenia gravis.
Body scan
Another technique is a mindful body scan, which places your attention on one body part at a time, usually starting with your toes and moving up to your head. A body scan can help relieve tension, and be done either lying down or sitting.
Meditation
Meditation is commonly recommended for people living with chronic conditions to support mental and physical health, improve sleep and manage pain. It is effective in calming the mind and has been proven to reduce feelings of stress and anxiety.
Guided meditation in a group, individually or by using an app or online video is a good place to start.
Sign up here to get the latest news, perspectives, and information about MG sent directly to your inbox. Registration is free and only takes a minute.
