When it comes to stress and psoriasis, the two often go hand in hand. But sometimes all the deep breathing or meditation in the world isn’t enough to relieve relapses. Here are 10 expert-approved, unconventional ways to battle stress in order to manage your psoriasis.
Pop the bubble wrap. Itching can be one of the most bothersome symptoms of psoriasis, and trying not to scratch yourself can stress you even more, says Debra Pillow, CEO of the Light On Anxiety CBT Treatment Center in Chicago and co-chair of the Anxiety and Depression Association of America’s Education Committee. “The key is to find something with your hands. It can be bubble wrap, it can be a nibble toy, it can even be a stress ball that you squeeze over and over, ”she explains.
Making marzipan. Baking is a great stress reliever for people with psoriasis because it appeals to so many of your senses: the smell of what you are making, the feel of the ingredients in your hands and of course the tasting that takes place at the end suggests Philip Muskin, MD, Professor of Psychiatry at Columbia University Medical Center in New York City. His favorite: marzipan because it’s simple, has many different textures, and contains chocolate that lifts the mood.
Buy a punching bag. You probably already know that physical activity is an effective form of stress relief. Some people respond particularly well to activities that involve hitting or hitting, like boxing or an aggressive game of tennis, says Rosalind Dorlen, a psychologist at Summit, NJ. (It’s no coincidence that public punching bags debuted on the streets of New York City as part of a design initiative in 2019.) It’s a great outlet for some of your stress, ”she explains.
Look at your plants. People who kept a small plant on their desk and looked at it for 3 minutes when they felt tired or overwhelmed had lower levels of anxiety and stress at the end of a 4 week period compared to their plantless counterparts on one study in 2019 published in the Journal of the American Society for Horticultural Science. “Plants are part of nature and we know that anything nature related, like trees or fields, can be naturally calming,” says Muskin.
Inhale in the square. Deep breathing is important to relieve stress, but a lot of people don’t get it right, Dorlen says. She teaches her patients what she calls the square or box technique.
“Inhale as you imagine a line going from the upper left corner of your stomach to your right,” she explains. Now exhale and imagine the line that goes from your upper right to the lower right part of your abdomen. Inhale and imagine the line that goes from the lower right to the lower left corner, then exhale and imagine that line going straight up back to the starting point, your upper left. Repeat two more times. “I have found that it is a concrete possibility for patients to imagine a relaxation exercise,” says Dorlen.
Make a kid’s craft. Whether you’re pulling out the paper mache or making friendship bracelets, these types of childhood activities reduce stress by bringing you back to a younger, more carefree time in your life, Muskin points out. One possibility: make your own pinata, which can bring back fond memories of birthday parties in the garden.
“This type of crafting can be very relaxing because it’s repetitive – you dip strips of newspaper in paper mache paste and apply them to a balloon,” says Muskin. “You get into a rhythm that is itself very meditative and relaxing.”
Another option: make animal masks out of paper. “You can do things like [use] Cotton balls for the ears or felt for whiskers – that’s how you can really let your creativity run free, ”he explains.
Try a coloring book. If the idea of crafting stresses you out (and let’s face it, it’s not for everyone), another way to buy an adult coloring book is to suggest pillows. “When you paint, you really have to focus and concentrate, which is what promotes mindfulness,” she explains.
A good option is a book with mandalas. When people drew or colored for 20 minutes, those who colored mandalas reported the greatest drops in stress and anxiety levels, according to a study published in the Journal of the American Therapy Association in 2012.
Volunteer. People with psoriasis often feel socially isolated and may shy away from public activities and events, notes Chloe Carmichael, a New York psychologist and author of Nervous Energy: Harness the Power of Your Anxiety. Volunteering anywhere, be it as a tutor, helping with an environmental project, or working in a soup kitchen, allows you to break out of this rut, she emphasizes. In fact, research shows that this kind of kindness actually helps socially anxious people relax.
Clean the house. Vacuuming doesn’t seem like a way to induce a Zen-like calm, but it can. In fact, a 2015 Florida State University study published in Mindfulness magazine found that soaking your hands in soapy water to wash dishes enabled the mind itself to plunge into a state of calm.
“If you really slow down and focus on the feel of the soap and warm water on your hands, it can really put you in a meditative state,” explains Muskin. Anything that creates this type of repetitive motion – vacuuming, ironing, scrubbing the walls – can encourage you to step into a meditative state where you only focus on the constant movement, he says.
Smile even when you don’t feel like it. If you’ve followed all of these tips and are still feeling stressed and anxious, Muskin recommends that you still force yourself to flash that pearly white. Why? Research suggests that people who smile during stressful activity experience a decrease in heart rate and are less likely to report a decrease in positive mood. So grin and endure – both your body and mind will thank you.
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