Self Care and Anger Management with Acromegaly

By Valerie Golden, PhD

 

Acromegaly brings change, not just physically but in your whole life. In making these changes, you can design the life you want to live. Find meaning and purpose in what interests you and makes you feel useful. Reassess what makes you feel worthwhile, connected to others, and good about yourself. And always, take good care of yourself.

Some ways to take good care of yourself include:

· Face feelings

· Reduce stress

· Maintain proper diet and exercise

· Get adequate rest and relaxation

· Alter your environment to suit you

· Manage your time and energy

· Communicate your needs

· Identify sources of strength (people, activities, solitude, nature, etc.)

· Distract yourself when stress mounts

· Stay connected to what’s enjoyable and meaningful

The problems of daily life can cause anger. This is a healthy, rational response. Aim for solutions, and take pride in giving it your best effort, even if you cannot solve the problem. Strategies to help you do this include:

· Strike when the iron is cool. Don’t let anger to get away from you. Take time, cool down, communicate logically and accurately, and think before you respond. You can say something later, but you can’t “unsay it.” Better communication will improve relationships and bolster your self esteem.

· Simple relaxation strategies. Deep breathing, visualizing relaxing experiences, yoga, and meditation can calm you down when anger strikes.

· Be realistic and accurate. Avoid saying “never” and “always.” They fuel your anger and alienate others. This puts them on the defensive when you could ask their help in solving your problem.

· Change the way you talk to yourself. Anger exaggerates emotions. Instead of thinking, “Oh, this is horrible, all is lost,” think, “This is inconvenient, but not the end of the world.”

· Logic defeats anger. Tell yourself the world is not against you; you hit a bump on the road of life. Instead of demanding things, ask for them. Rather than say, “I must have this,” say, “I would like this.” Even if don’t get what you want, things will be smoother.

· Listen to what others are saying. Respond to the feelings they’re expressing. If you can rephrase a demand for something (think of a spouse’s demand for more time as a desire to be closer), you can dissolve anger.

· Use humor to defuse the situation. Remind yourself that what angers you is not the end of the world. But don’t use humor to mask sarcasm or hostility.

· Change what you can in your environment. If certain times of day are stressful, build in relief or relaxation. Avoid discussions of volatile conflicts if you’re spread thin. If certain things upset you, see if you can avoid them, or find alternatives that help you stay calm.