Category: Blog

Mental Health and Cardiac Conditions: Understanding the Mind–Heart Connection

Posted on by TriWellness in Blog

Why Mental Health and Cardiac Conditions Are Closely Linked

When we think about heart disease, we often focus on cholesterol, blood pressure, and diet. However, research increasingly shows that mental health and cardiac conditions are strongly interconnected.

The brain and heart communicate through the autonomic nervous system, hormonal pathways, and immune responses. When mental health is compromised, it directly affects cardiovascular functioning.

The Science Behind Mental Health and Cardiac Conditions

The connection between mental health and cardiac conditions is rooted in the body’s stress-response systems. When an individual experiences chronic psychological stress, anxiety, or depression, the brain activates the hypothalamic–pituitary–adrenal (HPA) axis and the sympathetic nervous system.

This activation leads to a cascade of physiological changes, including:

  • Increased release of stress hormones such as cortisol and adrenaline
  • Elevated heart rate and blood pressure
  • Chronic low-grade inflammation
  • Endothelial dysfunction (impaired blood vessel function)

While these responses are adaptive in short-term situations, persistent activation can become harmful. Over time, these changes contribute to atherosclerosis, reduced heart rate variability, and increased cardiovascular risk.

Research shows that chronic stress and emotional distress play a significant role in the development and progression of cardiovascular disease, highlighting the importance of addressing mental health and cardiac conditions together (Cohen et al., 2015; Steptoe & Kivimäki, 2012). Additionally, dysregulation of the autonomic nervous system has been identified as a key mechanism linking psychological factors with adverse cardiac outcomes (Thayer et al., 2010).

How Mental Health Conditions Affect Heart Health

The relationship between mental health and cardiac conditions is supported by a growing body of large-scale and longitudinal research. Mental health disorders are not only associated with cardiovascular disease—they can actively contribute to its development and progression.

Chronic Stress and Heart Disease

Chronic psychological stress activates the body’s stress-response system, increasing cortisol, blood pressure, and inflammation. Over time, this can damage blood vessels and contribute to atherosclerosis. Research shows that stress-related biological changes—including autonomic dysregulation—are key mechanisms linking mental health and cardiac conditions (Steptoe & Kivimäki, 2012). 

Anxiety and Cardiac Conditions

Anxiety disorders are associated with repeated activation of the sympathetic nervous system, leading to increased heart rate and cardiovascular strain. Large cohort studies have shown that individuals with anxiety are at significantly higher risk of developing coronary heart disease and other cardiac events (Roest et al., 2010). 

Depression and Cardiovascular Risk

Depression is one of the most well-established risk factors linking mental health and cardiac conditions. A large study of over 500,000 adults found that individuals reporting poor mental health had higher rates of heart attacks, strokes, and cardiovascular risk factors (Kwapong et al., 2023). 

Additional research shows that depression increases inflammation, disrupts autonomic regulation, and is associated with worse outcomes and higher mortality in people with existing heart disease (Lichtman et al., 2014). 

Trauma, PTSD, and the Heart

Trauma and PTSD contribute to chronic nervous system dysregulation, keeping the body in a prolonged state of hyperarousal. This ongoing physiological stress increases cardiovascular risk over time. Recent large-scale analyses confirm that individuals with mental health disorders—including PTSD, depression, and anxiety—have a significantly higher likelihood of developing future cardiovascular disease (All of Us Research Program study, 2025). 

How Cardiac Conditions Impact Mental Health

The relationship between mental health and cardiac conditions is bidirectional—cardiac disease can significantly affect emotional well-being.

Many individuals with cardiovascular disease experience anxiety, depression, and reduced quality of life. Research shows that 20–30% of patients with coronary heart disease have major depression, with even higher rates of milder symptoms (Lichtman et al., 2014). Anxiety is also common, especially after cardiac events or procedures (Tully et al., 2013).

These symptoms are not just emotional—they impact physical outcomes. Depression is associated with a 2–2.5 times higher risk of mortality in cardiac patients and can interfere with recovery by reducing adherence to treatment and participation in rehabilitation (Whooley et al., 2008; Lichtman et al., 2014).

Emotional distress can also worsen inflammation and autonomic dysregulation, contributing to poorer cardiac outcomes. Addressing mental health and cardiac conditions together is essential for improving recovery and long-term health.

Behavioral Links Between Mental Health and Cardiac Conditions

The relationship between mental health and cardiac conditions is strongly influenced by behavior. Depression, anxiety, and chronic stress can negatively affect daily habits that are essential for heart health.

Individuals experiencing psychological distress are more likely to develop:

  • Difficulty adhering to medical treatment, including medications and cardiac rehabilitation programsiovascular disease.
  • Poor sleep patterns, including insomnia or fragmented sleep, which are associated with increased cardiovascular risk and hypertension
  • Reduced physical activity, often due to low motivation or fatigue, contributing to obesity and decreased cardiovascular fitness
  • Changes in eating behaviors, such as emotional eating or loss of appetite, which can negatively affect metabolic and heart health
  • Smoking or substance use, frequently used as coping strategies, which significantly increase the risk of cardiovascular disease

Research shows that depression is associated with lower medication adherence and reduced engagement in health-promoting behaviors (Whooley et al., 2008), while sleep disturbances independently increase the risk of hypertension and cardiac events (Cappuccio et al., 2011). These combined factors can significantly worsen outcomes in individuals with heart disease (Lichtman et al., 2014).

Addressing these behavioral patterns highlights the importance of treating mental health and cardiac conditions together for improved long-term health.

Integrative Treatments for Mental Health and Cardiac Conditions

Supporting both mental health and cardiac conditions requires an approach that addresses the nervous system, emotional well-being, and lifestyle factors together.

At TriWellness, we focus on evidence-informed, integrative treatments that help regulate stress and improve both mental and physical health outcomes.

Neurofeedback supports brain regulation and may reduce symptoms of anxiety, stress, and PTSD by improving self-regulation of neural activity. A systematic review found neurofeedback to be associated with significant symptom improvement in trauma-related conditions, though variability in protocols suggests it is best used as an adjunctive treatment (Steingrimsson et al., 2020).

HRV biofeedback strengthens the body’s ability to regulate stress and improve autonomic balance, which is critical for heart health. Meta-analytic evidence shows improvements in emotional regulation and physiological functioning (Lehrer et al., 2020), and recent randomized trials demonstrate measurable improvements in cardiac response to stress in patients with coronary artery disease (Shah et al., 2025).

Psychotherapy, particularly cognitive behavioral therapy (CBT), is well-supported in cardiac populations and has been shown to significantly reduce depressive symptoms. A meta-analysis of randomized controlled trials found meaningful improvements in depression among patients with coronary heart disease, which is important given its impact on cardiac outcomes (Nuraeni et al., 2023).

Yoga and mind–body practices help regulate the stress response through breathwork, movement, and mindfulness. Large meta-analyses of randomized controlled trials show yoga can significantly reduce blood pressure, cholesterol, and other cardiovascular risk factors while also improving mental health (Virk et al., 2023).

Animal-assisted therapy can promote relaxation, reduce stress, and improve emotional well-being. Systematic reviews indicate positive effects on anxiety, depression, and overall quality of life, although research specific to cardiovascular outcomes is still developing (Pandey et al., 2024).

Lifestyle support and social connection are foundational in addressing mental health and cardiac conditions. Strong social relationships are associated with a 50% increased likelihood of survival (Holt-Lunstad et al., 2010), while physical activity and healthy sleep are linked to reduced risk of both depression and cardiovascular disease (Pearce et al., 2022; Kwok et al., 2018).

Take the Next Step

If you’re experiencing stress, anxiety, or low mood alongside a cardiac condition, you don’t have to manage it alone. A personalized, integrative approach can support both your emotional well-being and heart health.

Schedule a consultation to explore the right treatment plan for you.

A Whole-Person Approach to Mental Health and Cardiac Conditions

The divide between mental and physical health is outdated. Treating mental health and cardiac conditions together leads to better long-term outcomes.

By addressing the nervous system, emotional well-being, and lifestyle factors, individuals can improve both heart health and overall quality of life.

References

All of Us Research Program Investigators. (2025). Mental health disorders and incident cardiovascular disease risk. American Journal of Cardiology.

Cappuccio, F. P., Cooper, D., D’Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: A systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484–1492. https://doi.org/10.1093/eurheartj/ehr007

Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2015). Psychological stress and disease. JAMA, 298(14), 1685–1687. https://doi.org/10.1001/jama.298.14.1685

Edmondson, D., & Cohen, B. E. (2013). Posttraumatic stress disorder and cardiovascular disease. Progress in Cardiovascular Diseases, 55(6), 548–556. https://doi.org/10.1016/j.pcad.2013.03.004

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316

Kwapong, Y.A. MD, MPH, Boakye, E. MD, MPH, Khan, S.S. MD, MSc, Honigberg, M.C. MD, MPP, Martin, S.S. , MD, MHS, Hays, A.G. MD, Mamas A. Mamas, BM Bch, MA, DPhil, FRCP, Blaha, M.J. MD, MPH, and Sharma, G. MD  (2023). Association of poor mental health with cardiovascular disease risk in young adults. Journal of the American Heart Association. https://doi.org/10.1161/JAHA.122.028332

Kwok, C. S., Kontopantelis, E., Kuligowski, G., Gray, M., Muhyaldeen, A., Gale, C. P., Peat, G. M., Cleator, J., Chew-Graham, C., Loke, Y. K., & Mamas, M. A. (2018). Self-reported sleep duration and quality and cardiovascular disease and mortality: A dose-response meta-analysis. Journal of the American Heart Association, 7(15), e008552. https://doi.org/10.1161/JAHA.118.008552

Lehrer, P., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756

Lehrer, P. M., Kaur, K., Sharma, A., Shah, K., Huseby, R., Bhavsar, J., & Zhang, Y. (2020). Heart rate variability biofeedback improves emotional and physical health and performance: A systematic review and meta-analysis. Applied Psychophysiology and Biofeedback, 45(3), 109–129. https://doi.org/10.1007/s10484-020-09466-z

Lichtman, J. H., Froelicher, E. S., Blumenthal, J. A., Carney, R. M., Doering, L. V., Frasure-Smith, N., Freedland, K. E., Jaffe, A. S., Leifheit-Limson, E. C., Sheps, D. S., Vaccarino, V., & Wulsin, L. (2014). Depression as a risk factor for poor prognosis among patients with acute coronary syndrome. Circulation, 129(12), 1350–1369. https://doi.org/10.1161/CIR.0000000000000019

Nuraeni, A., Suryani, S., Trisyani, Y., & Sofiatin, Y. (2023). Efficacy of cognitive behavior therapy in reducing depression among patients with coronary heart disease: An updated systematic review and meta-analysis of randomized controlled trials. Healthcare, 11(7), 943. https://doi.org/10.3390/healthcare11070943

Pandey, R. P., Himanshu, Gunjan, Mukherjee, R., & Chang, C.-M. (2024). The role of animal-assisted therapy in enhancing patients’ well-being: Systematic study of qualitative and quantitative evidence. JMIRx Med, 5, e51787. https://doi.org/10.2196/51787

Pearce, M., Garcia, L., Abbas, A., Strain, T., Schuch, F. B., Golubic, R., Kelly, P., Khan, S., Utukuri, M., Laird, Y., Mok, A., Smith, A. D., Brage, S., & Woodcock, J. (2022). Association between physical activity and risk of depression: A systematic review and meta-analysis. JAMA Psychiatry, 79(6), 550–559. https://doi.org/10.1001/jamapsychiatry.2022.0609

Roest, A. M., Martens, E. J., de Jonge, P., & Denollet, J. (2010). Anxiety and risk of incident coronary heart disease. Journal of the American College of Cardiology, 56(1), 38–46. https://doi.org/10.1016/j.jacc.2010.03.034

Shah AJ, Raggi P, She H, et al. Heart Rate Variability Biofeedback and Mental Stress Myocardial Flow Reserve: A Randomized Clinical Trial. JAMA Netw Open. 2025;8(10):e2538416. doi:10.1001/jamanetworkopen.2025.38416

Steingrimsson, S., Bilonic, G., Ekelund, A. C., Larson, T., Stadig, I., Svensson, M., Vukovic, I. S., Wartenberg, C., Wrede, O., & Bernhardsson, S. (2020). Electroencephalography-based neurofeedback as treatment for post-traumatic stress disorder: A systematic review and meta-analysis. European psychiatry : the journal of the Association of European Psychiatrists, 63(1), e7. https://doi.org/10.1192/j.eurpsy.2019.7

Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571–579. https://doi.org/10.1016/j.mehy.2012.01.021

Thayer, J. F., Yamamoto, S. S., & Brosschot, J. F. (2010). The relationship of autonomic imbalance, heart rate variability, and cardiovascular disease risk. International Journal of Cardiology, 141(2), 122–131. https://doi.org/10.1016/j.ijcard.2009.09.543

Whooley, M. A., de Jonge, P., Vittinghoff, E., Otte, C., Moos, R., Carney, R. M., Ali, S., Dowray, S., Na, B., & Feldman, M. D. (2008). Depressive symptoms, health behaviors, and risk of cardiovascular events in patients with coronary heart disease. JAMA, 300(20), 2379–2388. https://doi.org/10.1001/jama.2008.711

Aarti S. Felder, MA, LCPC, BCN, CIT, AAT-I, QEEG-DC

Aarti is an expert in mental health in chronic illness who also specializes in neurofeedback, biofeedback, and Animal Assisted Therapy.

Learn more about Aarti S. Felder, MA, LCpC, BCN, CIT, AAT-I, QEEG-DC

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When the New Year Feels Heavy: Supporting Mental Health for Children & Families Living With Chronic Illness

Posted on by TriWellness in Blog, Uncategorized

The start of a new year often brings images of fresh starts, big goals, and “turning the page.” But for many families in the greater Chicago area managing pediatric chronic illness, the early weeks of January can feel heavy instead of hopeful. Navigating school, medical care, emotional ups and downs, and family demands all at once is real work—especially after the busyness and stress of the holiday season.

In our practice, we know that living with chronic illness—whether it’s asthma, diabetes, autoimmune conditions, pain disorders, or invisible symptoms—can significantly impact not just physical health but emotional well-being for children and their caregivers (Child Mind Institute, n.d.; AACAP, 2023). Chronic illness doesn’t pause for winter break or resolutions; it continues to shape daily life in ways that matter deeply.

This January, let’s step away from the pressure to “reset” and instead focus on what truly matters: resilience, emotional support, and compassionate care for your child and your family.

Why January Can Be Challenging for Families With Pediatric Chronic Illness

Children with chronic health conditions face unique social and emotional stressors that differentiate their experience from peers without ongoing medical needs. Chronic illness often requires frequent medical visits, treatment routines, dietary or activity restrictions, and unexpected symptom flares—all of which can contribute to anxiety, depression, or feelings of being different from peers (Child Mind Institute, n.d.; RWJBarnabas Health NJ, 2025).

Even everyday school life may become stressful when symptoms disrupt attendance, participation, or peer relationships. Routine tasks that other children take for granted—like attending a sleepover, joining a sport, or sitting through a full school day—can become emotionally taxing for kids navigating chronic symptoms (AACAP, 2023).

Caregivers also experience significant emotional demand. Balancing medical care, school advocacy, and family responsibilities—often while managing their own physical symptoms or postpartum recovery—can create stress that isn’t easily resolved by a “new year mindset.” High caregiver stress has been linked to worse emotional outcomes for children, highlighting the importance of clinician support for the whole family (APA, 2013).

Invisible Illness & Autoimmune Conditions: The Mental Health Connection

Invisible or autoimmune chronic illnesses add another layer of complexity. Conditions like juvenile autoimmune diseases often don’t have outward signs, yet they carry daily challenges that affect identity, mood, and social connection. Research suggests that people with autoimmune conditions are significantly more likely to experience anxiety or depression compared to those without chronic illness (Coseo, 2021). While this research focuses broadly on autoimmune illness, these patterns are consistent in pediatric populations as well.

Children and caregivers impacted by invisible symptoms may feel misunderstood or overlooked, contributing to isolation and emotional distress. Building therapeutic support that acknowledges both physical and emotional experiences is essential for fostering long-term resilience.

Shifting the Narrative: From “Resolutions” to Real Emotional Support

Instead of focusing on rigid resolutions this January, consider intentions that nurture well-being:

  • Validate feelings: Let your child (and yourself) express frustration, sadness, or fatigue without judgment. Emotional resilience isn’t about being upbeat—it’s about being honest with your experience.
  • Engage in family routines that feel manageable: Predictability can be calming when illness unpredictability is not.
  • Model compassion: Children learn how to respond to stress by watching the adults around them. Prioritizing self-care for caregivers matters.
  • Consider therapeutic support early: Therapy doesn’t have to wait until things feel “bad enough.” A safe space to process emotions, family dynamics, and chronic stress can improve quality of life.

When Therapy Can Help

Therapeutic support can be a valuable part of a coordinated care plan for children with chronic illness and their families. Evidence shows that psychological interventions—especially those involving trained clinicians—can help decrease anxiety and improve emotional coping in youth with chronic medical conditions (Tran et al., 2024). Therapy provides strategies for emotional regulation, stress management, adaptive coping skills, and communication within the family.

For families balancing medical care with emotional well-being in the Chicagoland area, our practice offers compassionate, evidence-informed support tailored to pediatric needs and caregiver experiences.

References

American Academy of Child & Adolescent Psychiatry. (2023). Chronic illness and children (Facts for Families No. 19). https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/The-Child-With-A-Long-Term-Illness-019.aspx

American Psychological Association. (2013, August 1). When your child is diagnosed with chronic illness. https://www.apa.org/topics/chronic-illness/child

Child Mind Institute. (n.d.). Mental health in kids with chronic illness. https://childmind.org/article/mental-health-in-children-with-chronic-illness/

Coseo, M. (2021). Mental health and autoimmune diseases: A complex but manageable relationship. U.S. Pain Foundation. https://uspainfoundation.org/autoimmune-diseases-edition/autoimmuneedition-articles/autoimmune-diseases-and-mental-health/

RWJBarnabas Health NJ. (2025). Pediatric chronic illness – chronic illness management program. https://www.rwjbh.org/treatment-care/pediatrics/conditions-treatments/pediatric-chronic-illness/

Tran, S. T., Bieniak, K., Bedree, H., Adler, M., Ogunmona, S., Kovar-Gough, I., et al. (2024). Psychological interventions for anxiety in youth with chronic medical conditions: A meta-analysis. Journal of Pediatric Psychology. 

Aarti Felder, MA, LCPC, BCN, CIT, AAT-I, QEEG-DC

Aarti is a pediatric therapist for over ten years and uses holistic and evidence-based practices in her work with children, adolescents, and families.

Learn more about Aarti Felder, MA, LCPC, BCN, CIT, AAT-I, Qeeg-DC

You don’t have to chase “big changes” to care for your child’s emotional health this year.

Small steps—like opening space for feelings, strengthening routines, and seeking support when needed—can make a meaningful difference.

If your family is navigating the emotional impact of chronic illness, invisible symptoms, or caregiver stress (including postpartum chronic health challenges), we’re here to walk with you.

Contact us Today

Navigating Holiday Stress: Supporting Your Emotional Well-Being This Season

Posted on by TriWellness in Blog, Uncategorized

For many people, the holiday season is expected to be joyful, meaningful, and full of connection. Yet for just as many, it can bring stress, overwhelm, grief, loneliness, or complicated emotions that feel difficult to talk about. If you find yourself feeling “off” during the holidays, you are not alone, and nothing is wrong with you. Holiday stress and emotional well-being are closely connected, and this time of year often amplifies what’s already present in our lives.

Family dynamics, financial pressure, unmet expectations, or reminders of loss and change can all come to the surface. This can make emotional well-being harder to maintain, especially when there’s pressure to appear happy and grateful.

Common Sources of Holiday Stress

Holiday stress can show up in many ways, including:

  • Increased expectations (from others or yourself) to attend events, give gifts, or maintain traditions
  • Family dynamics that bring up old patterns, boundaries, or unresolved conflict
  • Grief and loss, especially when holidays highlight who is no longer present
  • Financial strain related to gift-giving, travel, or time off work
  • Overstimulation and exhaustion from packed schedules and social demands

Recognizing what contributes to your stress is an important first step toward managing holiday stress and emotional well-being with compassion rather than judgment.

Giving Yourself Permission to Feel What You Feel

One of the most difficult aspects of the holidays is the belief that we should feel a certain way. Joy and gratitude may be part of your experience, but they don’t have to be the whole story.

You may also feel:

  • Sadness or grief
  • Irritability or resentment
  • Anxiety or overwhelm
  • Loneliness, even when surrounded by people

All of these emotions are valid. Allowing space for them, without trying to immediately fix or suppress them, can actually reduce their intensity over time.

Gentle Ways to Support Emotional Well-Being During Holiday Stress

While you may not be able to eliminate holiday stress entirely, you can take intentional steps to protect your emotional well-being during the season:

Check in with your body

Holiday stress often shows up physically. Prioritizing sleep, gentle movement, nourishment, and moments of calm can help regulate your nervous system during a busy season.

Set realistic expectations

It’s okay to scale back traditions, say no to invitations, or redefine what the holidays look like for you this year. Rest is productive, too.

Create boundaries that protect your energy

This might mean limiting time with certain people, leaving events early, or choosing not to engage in difficult conversations. Boundaries are not punishments—they are acts of self-care.

Make space for grief and reflection

If you’re missing someone or mourning a season of life that has changed, consider honoring that loss through journaling, a quiet ritual, or talking with someone you trust.

Stay connected in ways that feel supportive

Connection doesn’t have to look like big gatherings. A meaningful conversation, a therapy session, or time with one safe person can be just as nourishing for emotional well-being.

When Extra Support May Help

If the holidays bring up emotions that feel overwhelming, persistent, or difficult to manage on your own, counseling can be a supportive space to address holiday stress and emotional well-being. Therapy can help you navigate boundaries, cope with grief, manage anxiety, and develop tools to move through the season with more clarity and self-compassion.

Whether you’re continuing therapy or considering it for the first time, reaching out for support is not a sign of weakness—it’s a meaningful step toward caring for yourself.

A Gentle Reminder About Holiday Stress and Emotional Well-Being

You don’t have to love the holidays to be worthy of care. You don’t have to be cheerful to belong. And you don’t have to navigate this season alone. If you’d like support in managing holiday stress or strengthening your emotional well-being, counseling can provide a steady, compassionate space during the holidays and beyond.

Resources

For a practical holiday resilience guide with self-care tools, see the NIH’s holiday toolkit:
Holiday Resilience Guide (NIH) — tips on managing stress and promoting emotional well-being during the holidays. 

The American Psychological Association discusses how the holidays can impact stress and well-being and offers science-based insight on balancing expectations:
Holiday Stress and Well‑Being (APA) — stress experiences and suggestions backed by research. 

Mental Health America provides a comprehensive collection of holiday stress and mental health support resources:
Hope for the Holidays (MHA) — tools and guidance for coping with anxiety, loneliness, grief, and stress. 

For practical mental health tips during the holiday season from a health system perspective:
5 Tips to Manage Your Mental Health During the Holidays (UC Davis Health) — self-care strategies and ways to stay grounded. 

For a general overview of how holidays affect mental health and coping strategies:
Holidays and Mental Health: How to Cope (GBH Psych) — discusses stress, anxiety, and when to seek support. 

Kelsey Brown, BSB

Kelsey is a clinician at TriWellness who specializes in children and adolescent mental health.

Learn more about Kelsey Brown, BSB

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When Holiday Joy Meets Caregiving Stress: Why This Season Can Feel So Heavy

Posted on by TriWellness in Blog

The holidays promise joy, connection, and rest, but for many caregivers the season brings a very different emotional reality. For those experiencing holiday caregiving stress, this time of year can feel especially heavy. We open our homes, host family, keep traditions alive, and stretch ourselves thin as we try to care for everyone at once. Imagine trying to coordinate a holiday dinner while also managing a parent’s medications, scheduling doctor appointments, and keeping the kids entertained. Even when we love the people we are caring for, it is common to feel anxious, overwhelmed, or easily irritated with those we care about most.

One major source of holiday caregiving stress is supporting an aging or ill parent. Research often highlights the physical and emotional demands of caregiving, including time, energy, medical coordination, and ongoing responsibility. But some scholars, such as Heimtun (2019), also remind us that caregiving can be an expression of deep love and an extension of lifelong connection. Many cultures view this filial duty as a way of honoring the bond between parent and child, and the holidays often intensify that sense of responsibility.

The Invisible Weight Many Mothers Carry

Holiday labor does not fall equally in many households, and this imbalance often compounds holiday caregiving stress. Meals, travel planning, accommodations, activities, and the emotional work of holding everything together often rest on mothers. And while most caregiving research focuses on heterosexual partnered women, Heimtun notes that caregivers who are single or part of the LGBTQ+ community are often overlooked in research, even though their roles and stressors are just as salient. As our family structures become more diverse, we need to make space for these experiences in both research and community conversations.

The Emotional Complexity of Caring for Aging Parents

TEDx speaker Amy O’Rourke describes something many caregivers know well: the impossible feeling of being pulled in two directions at once. On one side there may be an aging parent who needs support. On the other side there may be children at home who still rely on steady care. This tension is a core feature of holiday caregiving stress.

Balancing respect for a parent’s independence with their increasing need for help can be both complicated and emotionally painful. Caregivers often take on tasks such as navigating insurance, coordinating appointments, arranging transportation, and advocating within complex health care systems. At the same time, the parent-child dynamic changes. As parents become more dependent, a new and sometimes uncomfortable power balance emerges. Feelings of guilt, resentment, or burnout are extremely common and often rise to the surface during the holidays when expectations are high and time is limited.

Moments of Meaning and the Ambivalence in Between

Even with all the strain, many caregivers describe unexpectedly meaningful moments with their parents. These might include small rituals, shared meals, or simply sitting together and enjoying a quiet conversation or walk in the neighborhood. Heimtun found that these moments of reciprocity were strongly supportive of caregiver well-being, even amid ongoing holiday caregiving stress.

At the same time, caregivers often experience ambivalence. They want to be present, but the demands of caregiving can limit privacy, reduce personal time, and create a sense of lost independence, especially during holiday travel or extended family gatherings. These mixed feelings are normal, human, and worth acknowledging. Heimtun found that scheduling small breaks for individual time, asking for help when needed, and communicating openly were all helpful ways women were able to lighten their psychological load during the holiday season.

You Are Not Alone

If the holidays feel heavier than joyful this year and holiday caregiving stress feels especially overwhelming, know that it is not your fault. Upholding cultural traditions, tending to the needs of others, and juggling responsibilities leaves little room for your own rest. Give yourself permission to pause this holiday season, ask for help, and take a break when needed.

References

Heimtun, Bente. “Holidays with Aging Parents: Pleasures, Duties and Constraints.” Annals of Tourism Research, vol. 76, May 2019, pp. 129–139, https://doi.org/10.1016/j.annals.2019.03.014. Accessed 12 Mar. 2020.
“How to Relieve the Stress of Caring for an Aging Parent: Amy O’Rourke at TEDxOrlando.”
TedX Talks, 29 Oct. 2012.

Marianna Bischoff, Ba

Marianna is a therapist who specializes in working with adults and assisting them in managing life’s stressors.

Learn More about Marianna Bischoff, BA

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Exploring the Depths of Existence: Existentialist & Humanist Perspectives

Posted on by TriWellness in Blog, Uncategorized

“What is the meaning of life?” For centuries, the foundation of philosophical investigation has been this age-old question. It is a question that evokes deep reflection about our human existence and furthermore, our approach to life and death. The search for meaning remains a fundamental human pursuit. There are two approaches that offer insight on this quest: existentialism and humanism.

Existentialism: Embracing the Absurd

Existentialism, a philosophical movement that gained prominence in the mid-20th century, proposes that individuals are solely responsible for giving meaning to their lives in an otherwise meaningless universe (Aho, 2023). Key figures in the existential realm include Jean-Paul Sartre, Albert Camus, and Martin Heidegger (Aho, 2023). Sartre says, “existence precedes essence,” suggesting that humans first exist and then define themselves through their actions and choices (Maden, 2023). This perspective places enormous weight on individual freedom and responsibility.

We are, in Sartre’s view, “condemned to be free” – obligated to make choices and create our own meaning in a world without inherent purpose (Rossmiller, 2023). Albert Camus introduced the concept of the absurd – the tension between our desire for meaning and the apparent meaninglessness of the universe (Rossmiller, 2023). In “The Myth of Sisyphus,” Camus uses the Greek mythological figure condemned to endlessly push a boulder up a hill as a metaphor for the human condition (Karpouzos, 2024). He argues that we must find meaning in the struggle itself, embracing life’s absurdities rather than succumbing to despair. Existentialists emphasize authenticity as a key to meaningful existence (Aho, 2023). This is embracing our individuality, being accountable for our decisions, and living authentically rather than conforming.

Humanistic Psychology and Person-Centered Therapy

Humanism, while sharing some common ground with existentialism, offers a different perspective on finding meaning. This philosophical position places a strong emphasis on the worth and agency of people, emphasizing reason, morality, and the quest of personal fulfillment independent of faith in the extraordinary (Pincus, 2022). Humanist thought has roots in ancient philosophy but gained renewed prominence during the Renaissance and Enlightenment periods (Casini, n.d.). Humanists argue that meaning can be found through:

  1. Reason and scientific inquiry
  2. Ethical behavior and social responsibility
  3. Personal growth and self-actualization
  4. Appreciation of art, culture, and natural beauty
  5. Building meaningful relationships and contributing to society

Unlike existentialism, which often grapples with the absurdity of existence, humanism tends to be more optimistic about human potential and the possibility of creating a meaningful life through rational thought and action (Burnham & Papandreopoulos, n.d.).

Existentialism, Humanism, and Modern Psychotherapy

The influence of existentialist and humanist philosophies extends beyond academic discussions, significantly impacting the field of psychotherapy. These philosophical approaches have given rise to important therapeutic modalities that focus on helping individuals find meaning and authenticity in their lives and existence.

Existential Psychotherapy

Rooted in existentialist philosophy, existential psychotherapy was developed by psychologists like Irvin Yalom and Rollo May. This approach focuses on helping clients confront life’s fundamental concerns:

  1. Death and mortality
  2. Freedom and responsibility
  3. Existential isolation
  4. Meaninglessness

Existential therapists help clients explore these “ultimate concerns” and find ways to live authentically despite life’s inherent uncertainties (Craig, 2008). The goal is not to eliminate anxiety or suffering, but to help individuals engage with these experiences meaningfully (Craig, 2008). For example, a therapist might help a client struggling with a fear of death to explore how this fear impacts their daily choices. By confronting this anxiety directly, the client may find a renewed appreciation for life and a motivation to live more fully in the present.

Humanistic Psychology and Person-Centered Therapy

In opposition to behaviorism and psychoanalysis, humanistic psychology – which has a close connection with philosophical humanism – arose in the middle of the 20th century. Individuals like Abraham Maslow and Carl Rogers highlighted the value of subjective experience, self-actualization, and human potential (Malchiodi, 2002). Rogers developed person-centered therapy, which is based on the belief that individuals have an innate tendency toward growth and self-actualization (Person Centered Therapy—the Counseling Place, n.d.). This approach emphasizes:

  1. Unconditional positive regard from the therapist
  2. Empathic understanding
  3. Therapist genuineness or congruence

Establishing a safe and secure place for clients to explore their experiences and attain their own answers is the aim (Malchiodi, 2002). Person-centered therapy, in contrast to more directed approaches, has confidence in the client’s ability to grow and make decisions for themselves (McLeod, 2024).

Logotherapy

“Developed by Viktor Frankl, logotherapy is often described as the ‘Third Viennese School of Psychotherapy’ after Freud’s psychoanalysis and Adler’s individual psychology” (AAIM Counseling and Training, 2024). Based on his personal experiences as a Holocaust survivor, Viktor Frankl proposed that the pursuit of meaning is what drives people most in life. Logotherapy helps clients find meaning through:

  1. Creating a work or doing a deed
  2. Experiencing something or encountering someone
  3. The attitude taken toward unavoidable suffering (Frankl, 1966).

This method emphasizes individual accountability and the ability of people to discover meaning in the most troubling circumstances, which is quite similar to existentialist and humanist ideas (Frankl, 1966).

Integration in Modern Practice

Many contemporary therapists integrate elements from existential, humanistic, and other approaches into their work. This integration allows for a holistic approach to mental health that addresses both symptom reduction and deeper questions of meaning and purpose (Nasution et al., 2024). For instance, a therapist might use cognitive-behavioral techniques to help a client manage anxiety symptoms while also exploring existential questions about the client’s values and life direction. This combination can lead to both immediate symptom relief and long-term personal growth.

Conclusion: Synthesizing Perspectives

As we’ve seen, the principles of existentialism and humanism not only provide philosophical frameworks for understanding life’s meaning but also inform practical approaches to mental health and personal growth (Nasution et al., 2024). Whether through academic study, personal reflection, or therapeutic practice, engaging with these ideas can enrich our understanding of ourselves and our place in the world.

In my own journey, I’ve found that exploring these philosophical and psychological perspectives has provided valuable tools for navigating life’s challenges. It’s a reminder that the search for meaning is not just an abstract intellectual exercise, but a vital part of living a fulfilling life. As we continue to grapple with questions of meaning and purpose, let us remember that this struggle is a fundamental part of the human experience.

Let us also remember the words of Viktor Frankl: “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” By drawing on the insights of existentialist and humanist thinkers, as well as the practical wisdom of psychotherapeutic approaches, we can face life’s uncertainties with greater courage, authenticity, and sense of purpose.

References

AAIM Counseling and Training. (2024, January 31). Logotherapy – AAIM counseling and training. https://www.aaimcounseling.com/services/adults/logotherapy/

Aho, K. (2023). Existentialism (U. Nodelman & E. N Zalta, Eds.; Summer 2023). Metaphysics Research Lab, Stanford University.

Burnham, D., & Papandreopoulos, G. (n.d.). Existentialism | Internet Encyclopedia of Philosophy. https://iep.utm.edu/existent/

Casini, L. (n.d.). Renaissance Philosophy | Internet Encyclopedia of Philosophy. https://iep.utm.edu/renaissa/#H2

Craig, E. (2008). A brief overview of existential depth psychotherapy. The Humanistic Psychologist, 36(3–4), 211–226. https://doi.org/10.1080/08873260802349958

Frankl, V. E. (1966). Logotherapy and Existential Analysis—A review. American Journal of Psychotherapy, 20(2), 252–260. https://doi.org/10.1176/appi.psychotherapy.1966.20.2.252

Karpouzos, A. (2024). THE PHILOSOPHY OF ALBERT CAMUS – ALEXIS KARPOUZOS. https://philarchive.org/rec/KARTPO-36

Lpc, S. R. (2023, September 12). The daily wisdom of absurdism: finding meaning and resilience in life’s chaos. Rebellious Wellness. https://www.rebelliouswellnesstherapy.com/post/the-daily-wisdom-of-absurdism-findingmeaning-and-resilience-in-life-s-chaos

Maden, J. (n.d.). Existence precedes essence: What Sartre really meant. Philosophy Break. https://philosophybreak.com/articles/existence-precedes-essence-what-sartre-reallymeant

Malchiodi, C. A. (2002). Handbook of Art Therapy. http://ci.nii.ac.jp/ncid/BB08823029

McLeod, S., PhD. (2024). Carl Rogers Humanistic Theory and Contribution to Psychology.

Simply Psychology. https://www.simplypsychology.org/carl-rogers.html

Nasution, A. Z. I., Karneli, Y., & Netrawati, N. (2024). Existential Humanistic Perspective on Depression and Anxiety: A Literature study. Al-Ihath Jurnal Bimbingan Dan Konseling Islam, 4(2), 70–79. https://doi.org/10.53915/jbki.v4i2.530

Person centered therapy — the counselling place. (n.d.). The Counselling Place. https://www.thecounsellingplace.com/person-centered-therapy

Pincus, J. D. (2022). Theoretical and empirical foundations for a unified pyramid of human motivation. Integrative Psychological and Behavioral Science, 58(2), 731–756. https://doi.org/10.1007/s12124-022-09700-9

Maya Hernández, B.SC

Maya Hernández (she/her/ella) is a second-year counseling psychology master’s student at The Chicago School. She has experience working with trauma survivors.

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Managing Anxiety During Election Season—Why Mental Hygiene Matters, Especially for Communities of Color

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The 2024 election season is often accompanied by heightened emotions, intense media coverage, and a relentless stream of political discourse. For many, this period can trigger anxiety, stress, and even flare-ups of pre-existing mental health conditions. These impacts can be even more profound in communities of color and other marginalized groups, where political outcomes may directly influence their rights, safety, and well-being.

the 2024 Election Season and Mental Health: A Challenging Combination

Research shows that election seasons can significantly affect mental health. A study published in the Journal of American College Health found that during the 2016 U.S. presidential election, many individuals reported increased stress and anxiety, which was particularly pronounced among those from minority groups (Lamis et al., 2017). This trend isn’t new—politics, by nature, can stir up feelings of uncertainty and fear, especially when personal or communal stakes are high.

For people of color and other marginalized communities, these anxieties are often magnified. The outcomes of elections can influence policies related to immigration, policing, healthcare, and civil rights, making the stakes feel exceptionally personal. The fear of potential regression or the loss of hard-won rights can lead to a profound sense of unease, contributing to chronic stress.

Why Routine and Mental Hygiene Are Key

One of the most effective ways to manage the 2024 election-related anxiety is by creating and maintaining a consistent routine. When everything around us feels unpredictable, a steady routine offers a sense of control and normalcy. Regular activities such as exercise, healthy eating, and quality sleep are foundational to mental well-being and help regulate our body’s stress response.

In addition to routine, practicing good mental hygiene is crucial. Mental hygiene refers to daily practices that help maintain and improve mental health, much like brushing your teeth keeps your mouth healthy. This can include mindfulness exercises, limiting exposure to triggering news or social media, engaging in hobbies, and connecting with supportive friends or communities.

The Added Impact on People of Color

For people of color, the anxiety associated with elections can be intertwined with the ongoing stress of systemic racism and social inequality. The American Psychological Association (APA) highlights that chronic exposure to racism and discrimination can contribute to a higher risk of mental health issues such as anxiety and depression among Black, Indigenous, and People of Color (BIPOC) communities (APA, 2017). During election seasons, these stressors often escalate, as the political climate may amplify feelings of vulnerability and uncertainty.

Moreover, the media’s portrayal of certain communities can exacerbate feelings of marginalization. Negative stereotypes, divisive rhetoric, and targeted policies can create an environment where people of color feel under attack, leading to a surge in mental health struggles.

Strategies for Coping During Election Season

  1. Limit Media Consumption: While staying informed is important, constant exposure to political news can heighten stress. Designate specific times to check the news and avoid consuming it before bed.
  2. Build a Support Network: Connect with friends, family, or support groups who understand your concerns. Shared experiences can offer comfort and reduce feelings of isolation.
  3. Practice Self-Care: Engage in activities that bring you joy and relaxation, whether it’s reading, spending time outdoors, or practicing meditation.
  4. Seek Professional Help: If anxiety becomes overwhelming, consider reaching out to a therapist. Therapy offers a safe space to process your emotions and develop effective coping strategies.

Conclusion

The 2024 election season can be a stressful time for many, but it can be especially challenging for people of color and minority communities. Recognizing the correlation between elections and mental health, it’s essential to prioritize routines and mental hygiene. By taking proactive steps to care for our mental well-being, we can navigate this season with resilience, regardless of the political outcome.

References:

  • American Psychological Association (APA). (2017). Stress in America: The State of Our Nation. Retrieved from APA Website
  • Lamis, D. A., Wilson, C. K., Tarantino, N., Lansford, J. E., Kaslow, N. J., & Schildkraut, J. (2017). The 2016 United States Presidential Election and Mental Health. Journal of American College Health, 66(3), 161-170. DOI: 10.1080/07448481.2017.1379883

Debora Foster, BA

Debora is a clinician who is passionate about working with the BIPOC community and supporting women’s issues.

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Unlocking Women’s Health: Chronic Illness and Mental Well-being

Posted on by TriWellness in Blog

Chronic illness often presents unique challenges for women, impacting not only their physical health but also their mental well-being. From autoimmune diseases to chronic pain conditions, women are disproportionately affected by various chronic illnesses. Understanding the intricate relationship between women’s physical health and their mental state is crucial for holistic healthcare approaches. This blog post delves into peer-reviewed research to explore how chronic illness affects women’s physical health and its subsequent impact on their mental health.

The Burden of Chronic Illness on Women’s Physical Health

Research indicates that women are more prone to autoimmune diseases such as lupus, rheumatoid arthritis, and multiple sclerosis compared to men (Ercolini & Miller, 2009). Additionally, conditions like fibromyalgia and chronic fatigue syndrome predominantly affect women (Landmark-Høyvik et al., 2010). These chronic illnesses often entail debilitating symptoms including pain, fatigue, and physical limitations, profoundly impacting women’s daily lives.

Moreover, hormonal fluctuations unique to women, such as those experienced during menstruation, pregnancy, and menopause, can exacerbate symptoms of chronic illnesses (Sommer et al., 2009). For instance, women with rheumatoid arthritis often report worsening symptoms during specific phases of their menstrual cycle (Cutolo et al., 2011). Such complexities highlight the intricate interplay between women’s hormonal changes and the course of chronic illnesses, further compounding the challenges they face in managing their health.

The Mental Health Toll

Living with chronic illness can take a toll on one’s mental health. Research consistently demonstrates higher rates of depression, anxiety, and psychological distress among individuals with chronic illnesses, particularly women (Almeida et al., 2016). The unpredictable nature of chronic conditions, coupled with the physical limitations they impose, can lead to feelings of helplessness, frustration, and loss of control (Sullivan et al., 2005).

Furthermore, the social and emotional impact of chronic illness cannot be understated. Women may experience disruptions in their social roles, relationships, and career aspirations due to their health condition (Charmaz, 2012). The stigma associated with invisible illnesses like fibromyalgia or chronic fatigue syndrome may further exacerbate feelings of isolation and alienation (Hewlett et al., 2011). Consequently, women with chronic illnesses often grapple with profound emotional distress and reduced quality of life.

The Bidirectional Relationship:

The relationship between physical health and mental well-being in chronic illness is bidirectional. Not only does poor physical health exacerbate mental health symptoms, but psychological distress can also negatively impact physical health outcomes. For example, studies have shown that depression and anxiety can worsen pain perception and increase inflammation in conditions like rheumatoid arthritis and fibromyalgia (Matcham et al., 2013).

Moreover, untreated mental health issues can undermine adherence to medical treatment and self-care regimens, leading to poorer health outcomes (DiMatteo et al., 2000). Conversely, effective management of mental health symptoms, such as through cognitive-behavioral therapy or mindfulness-based interventions, has been associated with improvements in pain severity, fatigue, and overall functioning in individuals with chronic illnesses (Veehof et al., 2011).

In conclusion, the intersection of women’s physical health in chronic illness and its impact on mental well-being is complex and multifaceted. Understanding this relationship is crucial for providing comprehensive care to women with chronic illnesses. Healthcare providers must adopt an integrated approach that addresses both the physical and psychological aspects of illness. By recognizing and addressing the interconnected nature of women’s health, we can empower individuals to better cope with the challenges posed by chronic illness and improve their overall quality of life.

References

Almeida, O. P., McCaul, K., Hankey, G. J., Yeap, B. B., Golledge, J., & Flicker, L. (2016). Duration of diabetes and its association with depression in later life: The Health In Men Study (HIMS). Maturitas, 86, 3-9.

Charmaz, K. (2012). Loss of self: A fundamental form of suffering in the chronically ill. Sociology of Health & Illness, 34(2), 168-195.

Cutolo, M., Capellino, S., Sulli, A., Serioli, B., Secchi, M. E., & Villaggio, B. (2011). Estrogens and autoimmune diseases. Annals of the New York Academy of Sciences, 1089(1), 538-547.

DiMatteo, M. R., Lepper, H. S., & Croghan, T. W. (2000). Depression is a risk factor for noncompliance with medical treatment: Meta-analysis of the effects of anxiety and depression on patient adherence. Archives of Internal Medicine, 160(14), 2101-2107.

Ercolini, A. M., & Miller, S. D. (2009). The role of infections in autoimmune disease. Clinical and Experimental Immunology, 155(1), 1-15.

Hewlett, S., Ambler, N., Almeida, C., Cliss, A., Hammond, A., Kitchen, K., & Kirwan, J. R. (2011). Self-management of fatigue in rheumatoid arthritis: A randomised controlled trial of group cognitive-behavioural therapy. Annals of the Rheumatic Diseases, 70(6), 1060-1067.

Landmark-Høyvik, H., Reinertsen, K. V., Loge, J. H., Kristensen, V. N., Dumeaux, V., Fosså, S. D., & Børresen-Dale, A. L. (2010). The genetics and epigenetics of fatigue. PM&R, 2(5), 456-465.

Matcham, F., Norton, S., Steer, S., Hotopf, M., & Scott, D. L. (2013). Symptoms of depression and anxiety predict treatment response and long-term physical health outcomes in rheumatoid arthritis: Secondary analysis of a randomized controlled trial. Rheumatology, 52(10), 1806-1812.

Sullivan, M., Katon, W., Dobie, R., Sakai, C., Russo, J., Harrop-Griffiths, J., & Williams Jr, J. (2005). Disabling pain and physical impairment in depressive syndromes. Psychosomatic Medicine, 67(3), 421-425.

Veehof, M. M., Oskam, M. J., Schreurs, K. M., & Bohlmeijer, E. T. (2011). Acceptance-based interventions for the treatment of chronic pain: A systematic review and meta-analysis. Pain, 152(3), 533-542.

Aarti S. Felder, MA, LCPC, BCN, CIT

Aarti is our chronic illness specialist that has been practicing for over 10 years and is certified in illness trauma.

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Caring for the Caregivers

Posted on by TriWellness in Blog

National Caregivers Day is the third Friday of February (this year February 16th) and caregiver mental health is often neglected. Caregivers provide important, often unpaid, assistance for another person’s needs.  While caregiving can bring satisfaction, it can impact the caregivers ability to work, maintain relationships and social interactions, and maintain good physical and mental health. According to the Centers for Disease Control and Prevention (CDC): 

  • 22.3% of adults reported providing care or a assistance to a friend or family member in the past 30 days
  • 25.4% of women are caregivers compared to 18.9% men
  • 31.3% of caregivers provided 20 or more hours per week of care and over half (53.8%) have give care or assistance for 24 months or more

The CDC data also found that caregivers often neglect their own health needs when they are taking care of others. Over half (53%) of caregivers indicated a health decline that impacted their ability to provide care. The data shows: 

  • 17.6% of caregivers reported experiencing 14 or more physically unhealthy days in the past month
  • 14.5% of caregivers reported experiencing 14 or more mentally unhealthy days in the past month
  • 36.7% of caregivers reported getting insufficient sleep
  • 40.7% of caregivers report having two or more chronic diseases
  • 33.0% of caregivers reported having a disability

Often people are not prepared for the responsibility that comes with taking care of a friend or family member, financially, mentally, or physically. According to the AARP Press caregivers spend on average $7242 per year. Minority families, generation x, y, and z are significantly more impacted. Individuals who are have to take time off of work are even more financially impacted (2019).

Psychologically, caregivers exhibit:

  • Higher levels of stress
  • Anxiety
  • Depression
  • Feeling frustrated, angry, drained, guilty, or helpless
  • Loss of self identity
  • Lower levels of self esteem
  • Constant worry
  • Feelings of uncertainty
  • Less self-acceptance
  • Feeling less in control of their lives
  • Exhaustion

As discussed on a previous post, the mind and body are connected and therefore mental health impacts physical health. The rise in stress can increase cortisol (steroid hormone) levels which can lead to heart disease. Furthermore, increased psychological symptoms can lead to increased use of unhealthy coping strategies such as alcohol and other substances. It can be difficult for caregivers to find support and ways to take care of themselves. 

What can caregiver do to care for themselves? There has been research that has shown that caregiver stress can be helped by:

  • Having access to support services 
  • Caregiver education
  • Additional support persons to reduce caregiver burden
  • Financial support
  • Primary health care 
  • Mental health care

At TriWellness, we have specialists who provide care for caregivers. We support caregivers who are experiencing stress or other general mental health concerns, chronic illness, or trauma. 

References

https://www.cdc.gov/aging/caregiving/caregiver-brief.html

https://press.aarp.org/2021-6-29-AARP-Research-Shows-Family-Caregivers-Face-Significant-Financial-Strain,-Spend-on-Average-7,242-Each-Year

https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-trouble

Resources

https://www.caregiver.org

https://ilaging.illinois.gov/programs/caregiver/caregiver-links.html

Jessie Duncan, MA, LPC, NCC, CTP

Jessie Duncan is our chronic illness specialist and is a Certified Trauma Professional . Learn more about Jessie.

JEssie DUncan, MA, lPC, NCC, CTP
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Holiday stress and how to navigate it with chronic illness

Posted on by TriWellness in Blog, Uncategorized

The holiday season, often celebrated as a time of joy and togetherness, can inadvertently bring about heightened stress levels that impact individuals on various fronts. For those managing chronic illnesses, the intersection of holiday stress and health becomes a particularly nuanced challenge. There is an intricate relationship between stress and chronic illness, underscoring the importance of understanding and managing these factors during the festive season.

The Stress-Chronic Illness Nexus

Numerous studies have delved into the intricate connection between chronic illness and stress. The work of Dr. Robert M. Sapolsky highlights the physiological impact of stress on the body. Chronic stress triggers the release of stress hormones, such as cortisol, which, over time, can contribute to inflammation and immune system dysregulation, exacerbating the symptoms of chronic illnesses like autoimmune disorders, diabetes, and cardiovascular conditions (2004).

Holiday Stress and the Impact on Chronic Illness

During the holidays, stressors can manifest in various forms – from the pressures of gift-giving to family dynamics and financial strain. Research published in the Journal of Psychosomatic Research underscores that stress related to social obligations and family gatherings can intensify symptoms in individuals with chronic illnesses (Zautra et Johnson, 2005). This heightened stress response can lead to an exacerbation of symptoms and potential flare-ups, necessitating a strategic and mindful approach to holiday celebrations for those with chronic health conditions.

Coping Mechanisms and Resilience to Combat Holiday Stress

Understanding and implementing effective coping mechanisms is crucial for individuals managing chronic illnesses during the holidays. A study in the Journal of Health Psychology, emphasize the positive impact of mindfulness-based interventions, relaxation techniques, and social support in mitigating the adverse effects of stress on chronic health conditions (Grossman, Niemann, Schmidt, et Walach, 2004). Integrating these evidence-based strategies into holiday routines can empower individuals to navigate the season with greater resilience and well-being.

Communication and Boundaries: Keys to a Healthier Holiday Experience

Effective communication and setting boundaries are paramount for individuals with chronic illnesses during the holiday season. Another study in the Journal of Family Psychology underscores the importance of open communication in reducing family-related stressors, enabling individuals to express their needs and limitations without guilt (Fingerman, Cheng, Cichy, Birditt, et Zarit, 2012). Establishing clear boundaries around social commitments, dietary choices, and rest requirements can contribute to a more supportive and accommodating holiday experience.

Holistic Approaches for a Balanced Holiday Season

Taking a holistic approach to holiday well-being involves addressing not only the emotional and social aspects but also incorporating self-care practices. Studies in the Journal of Behavioral Medicine highlight the positive impact of regular physical activity on stress reduction and symptom management in individuals with chronic illnesses (Cramp et Byron-Daniel, 2012). Integrating gentle exercises, such as walking or yoga, into holiday routines can contribute to overall well-being.

The holiday season poses unique challenges for individuals managing chronic illnesses, as stress can significantly impact their health. By acknowledging the links between stress and chronic illness, implementing coping mechanisms, and fostering effective communication and boundaries, individuals with chronic illness can navigate the holidays with greater resilience. A holistic approach that includes self-care practices and a mindful consideration of individual needs can contribute to a more balanced and health-conscious holiday season.

Refrences

Cramp, F., & Byron-Daniel, J. (2012). Exercise for the management of cancer-related fatigue in adults. Cochrane Database of Systematic Reviews, 11, CD006145.

Fingerman, K. L., Cheng, Y.-P., Cichy, K. E., Birditt, K. S., & Zarit, S. (2012). Ambivalent Relationship Qualities Between Adults and Their Parents: Implications for Both Parties’ Well-being. Journal of Gerontology: Psychological Sciences, 67(6), 670–679.

Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35–43.

Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.

Zautra, A. J., & Johnson, L. M. (2005). Understanding the Experience of Illness in Its Cultural Context. Journal of Psychosomatic Research, 59(5), 269–272.

Aarti Felder, MA, LCPC, BCN

Aarti is a clinician who has specializes in chronic illness for over 10 years.

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The NeuroPhysiological Response to Trauma

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Trauma, a deeply disturbing or distressing experience, can rattle the foundations of our reality, leaving profound imprints on both our psyche and body. It extends beyond the boundaries of our minds and permeates the very fabric of our being, echoing within our nervous system. This article aims to provide a comprehensive exploration of the physiological repercussions of trauma, catering to a broad audience that includes the general public, trauma survivors, and researchers.
The human nervous system, the body’s intricate communication network, bridges our external and internal environments. This dynamic system includes the central nervous system (comprising the brain and spinal cord) and the peripheral nervous system (consisting of sensory and motor neurons). When we experience trauma, this system is fundamentally disrupted.
Typically, when we encounter a threat, our body triggers an automatic “fight, flight, or freeze” response, orchestrated primarily by the amygdala. Our bodies flood with stress hormones like adrenaline and cortisol, our heart rate increases, and we find ourselves in a heightened state of alertness. This is our built-in survival mechanism, preparing us to confront danger or evade it.
However, trauma can distort this acute stress response, transforming it into a chronic condition with lasting effects on brain structure and function. Key regions such as the amygdala, hippocampus, and prefrontal cortex – involved in memory processing, emotional regulation, and executive functioning – undergo significant changes.
Post-trauma, the amygdala, our emotional alert system, may become hyperactive, escalating anxiety and fear responses. The hippocampus, which facilitates memory and learning, might shrink, leading to memory consolidation issues and an inability to differentiate between past and present experiences. The prefrontal cortex, which manages planning, decision-making, and impulse control, may function less efficiently, impairing these cognitive processes.
The continuous activation of the stress response can disrupt the neuroendocrine system, especially the Hypothalamic-Pituitary-Adrenal (HPA) axis. This disruption can lead to a hormonal imbalance, with possible physical health implications, such as cardiovascular disease, gastrointestinal issues, and chronic pain.
For trauma survivors, it’s vital to remember that these physiological alterations have profound societal implications, affecting relationships, self-perception, and societal interactions. Yet, these effects also create a window of opportunity.
Various therapies such as Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), Neurofeedback, Biofeedback, and Eye Movement Desensitization and Reprocessing (EMDR) are designed to address the neurobiological effects of trauma. They provide strategies to process traumatic memories, manage emotions, and rewire the neural pathways associated with the traumatic response, offering potential paths to healing.

Pari Shah

Pari is our newest multilingual clinician who specializes in adult psychotherapy.

Pari Shah, LCSW, C-PD