How to Cope With Anxiety and Depression in IPF

“Anxiety, feeling overwhelmed, and low moods are all common and expected in the context of having a chronic lung condition such as IPF,” says Robert Davies, MD, a psychiatrist and the medical director of Chroma Wellness Center in Denver. “The physical and emotional impact of breathing changes can also make it difficult for you to carry out daily activities independently, disrupt your sleep patterns, and reduce your levels of energy, which may contribute to reduced self-confidence.”

To manage anxiety and depression in IPF, it may help to pursue a multipronged approach that focuses on improving both your physical symptoms and mental well-being. Here are some of the most effective strategies.

Acknowledge Your Emotions

“It's so common to experience anxiety or grief or sadness or anger in the face of this,” says Nina Bakoyiannis, PhD, a clinical psychologist in private practice in New York City and an adjunct assistant professor at the City University of New York. “It's important to acknowledge the emotions that come up rather than try to push them away or judge them.”

When you start to feel negative emotions, Shari B. Kaplan, LCSW, the founder and clinical director of Cannectd Wellness in Boca Raton, Florida, recommends that you take a pause.

“Stop and observe your thoughts nonjudgmentally,” Kaplan says. “Ask yourself whether these thoughts are helpful, and use this pause to gently bring your focus back to the present moment, interrupting the cycle of negative, looping thoughts.”

Kaplan suggests trying a grounding technique, like looking or listening for three things in your immediate environment that you find soothing or appealing.

Learn Relaxation Techniques

You can do these on your own or join a group class. There are lots of smartphone apps and online videos out there to guide you.

No single approach will work best for everyone. It may take trial and error to find what reduces your anxiety and boosts your mood. To get the best results, make relaxation a regular practice.

Control Breathlessness

• Learning breathing exercises like pursed-lip or diaphragmatic breathing
• Adding supplemental oxygen, or increasing the dose
• Participating in pulmonary rehabilitation, a structured program of exercise, education, and support designed to help you breathe easier
• Adjusting your antifibrotic medication dose or changing medications

Exercise

Check with your doctor before you begin an exercise routine to make sure it’s safe for you. “If traditional exercise is too hard on your lungs, you can still support your body and mind with gentle movements,” Kaplan says. “Lightly patting or rubbing your arms and legs can boost blood flow and help you feel more present in your body.”

Practice Self-Care

“Simple self-care is about developing a pattern of regular activities that promote good moods,” says Davies. “These include a consistent sleep schedule, appropriate amounts of exercise for you — as directed by your care team — balanced eating habits, staying hydrated, and managing the amount of time spent on daily tasks.”

Another element of self-care is staying involved with activities that are meaningful to you and give you a sense of purpose.

“Sometimes when we're diagnosed with a chronic illness, the things that we used to prioritize or accomplish may feel a little bit out of reach now,” says Dr. Bakoyiannis. “And what's important is to still connect with the parts of ourselves that existed even before the diagnosis.”

“Maybe before we used to play instruments, or would go running or something that feels harder now,” says Bakoyiannis. “It’s important to set realistic daily goals about how to still engage with that part of our life or part of ourself in a way that feels manageable.”

Stay Socially Connected

“Staying connected with friends and family members is important,” says Bakoyiannis. “Sometimes one of the hardest parts of living with a chronic illness is the loneliness.”

But that doesn’t just mean spending time with others. The benefit comes from going deeper. “Sometimes we can be surrounded by people and still feel alone if we don't feel understood,” says Bakoyiannis. “So a priority in being socially connected is finding ways to share this part of your life that may feel difficult.”

Join a Support Group

Groups meet online and in person, depending on your preference and what is available in your area. To find one, start by asking your healthcare provider or checking with your local hospital. Organizations like the American Lung Association and the Pulmonary Fibrosis Foundation also offer ways to connect.

When to Get Help

Sometimes the above strategies aren't enough. If you’re still feeling anxious or depressed, a mental health professional can help you navigate your feelings and provide you with the support you need.

• Trouble sleeping or trouble getting up in the morning
• Loss of interest in things you used to enjoy
• Persistent feelings of hopelessness
• Severe mood swings
• Changes in appetite or weight
• Trouble concentrating or completing everyday tasks

Tell your doctor about your feelings so they can connect you with mental health resources.