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Impacts of Injuries on Mental Health

While injuries can happen at any time, winter tends to be a time where they are common. This is for a couple of reasons. New Year's resolutions to lose weight often involve increasing exercise (see my other blog post about New Year's resolutions' impacts on mental health). Outdoor runners and cyclists need to be mindful of ice and snow-covered areas. Additionally, the speed associated with skiing and snowboarding, ice skating accidents, and tripping over snowshoes can lead to injuries. All of these activities can result in injury if not approached carefully—though accidents can always happen, so it's important to be mindful of your approach and engagement, as well as the recovery should an injury occur.

 

Often when injuries occur, it means a recovery period. This can range from a sore muscle that lasts only a few days to a few weeks of recovery, or even months if the injury is extensive. During this recovery period, depression can creep up due to limitations in our physical activities and negative thoughts that invade. In this blog, I want to explore some ideas on how to cope with depression during the recovery process.

 

Practicing kindness to yourself is a place I often start to help my clients cope. By practicing kindness to yourself, you're practicing compassion and removing self-blame for the injury. While there are often precautions one can take to avoid injury (such as proper alignment and form while lifting weights or wearing protective equipment while playing sports), there is no guarantee this will prevent an injury. Beating yourself up never works. While reflecting on what could have been done differently (if there even is anything) can be helpful, dwelling on the "shoulds" doesn't make the recovery time any faster. The "shoulds" are self-expectations of what we are capable of during the recovery process. These thoughts can include being able to do more physically than what you actually can, continuing with typical activities, and functioning on less rest and sleep. Depression thrives on "shoulds," so working on combating these with practicing kindness and taking care of yourself needs to be a priority.

 

Allowing rest and healing is crucial. It can be hard to take the time we need to recover. People often get bored, which can lead to overexertion and prolong the healing process. Giving yourself permission to slow down allows your body to do what it's designed to do. This may include using adaptive equipment, taking naps, decreasing hours spent at work or making accommodations, and postponing plans. Always consult with your doctor about your limitations and recommendations for movement during your recovery.

 

Finding things to occupy your time is also important. Many people find watching TV, scrolling social media, or playing video games to take up much of their time. While these distractions can be beneficial, be mindful of how these activities are impacting your mental health. Breaks from electronics are a must! Not only to give our eyes a rest and decrease stimulation but also to force us to be more mindful of how we're using recovery time. Examples include:

- Phone calls to people we haven't talked to in a while

- Coloring (especially mindfulness coloring books)

- Crocheting

- Building Lego sets

- Reading

- Exploring other hobbies that don't involve much physical activity (depending on your injury and doctor's instructions)

 

Accepting help is also important. Asking for and accepting help from others can be difficult for those who take pride in their independence. Acknowledging the need for assistance is crucial in combating the "shoulds" and supporting physical limitations during recovery. Having a support network is essential to work through depression, remove self-blame, and give yourself permission to focus on your recovery. Along with friends and family, therapy is an excellent resource available to navigate any depression that arises after an injury.




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