Madeeha Syed

Taking Time Out For Yourself

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Living With Endometriosis: Self-Care 101

Introduction

While the definition of self-care might vary from person to person, the bottom line is that it gets the job done. Different people undertake different self-care practices. For some self-care can include a day spent watching Netflix in their pajamas; for others, it might mean going for a run. Indulging in activities that take care of your physical, mental, and emotional needs can have a positive impact on your health and life<a href="#accordion">[1]</a>. In people suffering from chronic diseases, such practices not only reduce mortality rates but also help maintain their physical and <a href="https://www.merisehat.pk/article/Mental%20Health">mental health</a><a href="#accordion">[1]</a>. One such chronic disease where self-care practices are encouraged is <a href="https://www.merisehat.pk/disease/endometriosis">endometriosis</a>.

Endometriosis affects roughly 10% of reproductive-age women around the world<a href="#accordion">[2]</a>. It is characterized by the growth of endometrial-like tissue outside the uterus; thus, resulting in chronic pelvic pain, painful menstruation, pain during sexual intercourse, and even infertility. To make matters worse, a definite diagnosis can take an average of 6 to 7 years<a href="#accordion">[3]</a>. The delay in diagnosis further adds to the mental stress of living with the chronic condition and significantly impairs day-to-day functioning.&nbsp;

If you&#39;re someone who&#39;s dealt with endometriosis or is currently dealing with it, your chances of developing psychiatric disorders such as anxiety and depression are much higher than the normal population<a href="#accordion">[4]</a>. Therefore, it is important to implement self-care practices that can not only relieve some of the symptoms but also preserve your mental and spiritual functioning.&nbsp;

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Understanding Self Care In Endometriosis

Following are some of the self-care methods that can help provide a sense of calm among all the havoc that your body is wreaking:

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<h5>1. Aromatherapy And Essential Oils</h5>

Aromatherapy is a part of complementary and alternative medicine. It involves the use of various aromatic plant oils to promote mental and physical well-being. People use aromatherapy for its wide array of benefits which include improved sleep, soothing sore muscles and joints, boosting immunity, reducing stress, managing pain, and much more. Also called essential oil therapy, holistic treatment has been shown to reduce pain and increase the quality of life in women with endometriosis<a href="#accordion">[5]</a>.&nbsp;

The various essential oils can be inhaled or used in a massage while mixed with a carrier oil e.g., almond oil. The most popular ones for endometriosis are lavender, clary sage, clove, geranium, and frankincense. Lavender is known to induce sleep by causing muscle relaxation, while clary sage can balance hormones. Massaging a combination of these oils with carrier oil onto the abdomen can ease menstrual pain, reduce stress, and contribute to a person&#39;s overall well-being.

However, some essential oils can be toxic and should not be used in pregnancy or around children. It is best to consult a doctor or an expert before you begin any such practice. And always do a patch test to make sure you are not allergic.&nbsp;

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<h5>2. Mindfulness Meditation</h5>

Over the last few decades, mindfulness meditation has become increasingly popular among the health community. Mindfulness is a state of being non-judgmentally aware of one&#39;s present moment. Your attention is fully focused on your physical sensations, feelings, and thoughts in that moment. It can be practiced in various ways. By closing your eyes, sitting in a quiet room and focusing on your breathing, or focusing on the sounds around you. The main idea is to observe your thoughts and emotions without judgment and keep your focus on the present.&nbsp;Mindfulness meditation has been shown to reduce endometriosis-related pain and improve women&#39;s psychological well-being<a href="#accordion">[6]</a>.&nbsp;

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<h5>3. Yoga</h5>

The five thousand years old practice is known for its physical and mental healing abilities. Through the combination of controlled breathing and multiple different poses, one can not only ease their tensed muscles but also achieve a sense of calm.&nbsp;A 2017 study showed that yoga significantly reduces chronic pelvic pain and improves quality of life in women with endometriosis<a href="#accordion">[7]</a>.

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<h5>4. Be Kind</h5>

As humans, negative thoughts are often a regular part of our lives. When things get bad whether emotionally or physically, many people have a habit of blaming themselves. Living with a chronic condition like endometriosis can often make these thoughts worse. It is often emotionally and physically draining to keep up with things around us while dealing with all the debilitating symptoms.

Take a moment to just breathe. Remember, your thoughts play a huge role in how you process the life around you. Being negative will not bring you any good, but a positive mindset will help you move ahead in life.&nbsp;

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Conclusion

Endometriosis is a huge source of psychological stress. The combination of chronic pain, medication side effects, lack of awareness, and delay in diagnosis can severely impact a women&#39;s well-being. Therefore, self-care practices are encouraged to help alleviate the symptoms of endometriosis and improve the mental health of patients. Yes, endometriosis is painful. But it doesn&rsquo;t have to be. Find what works best for you. However, please note that self-care is not a one-size-fits-all approach. What works for your friend, might not work for you, and vice versa.

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Key points

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<ul>
	<li>Endometriosis is a chronic condition characterized by the growth of endometrial-like tissue outside of the uterus. The condition can significantly impair a person&#39;s quality of life.&nbsp;</li>
	<li>Self-care techniques help reduce symptoms of depression and anxiety in women with endometriosis.&nbsp;</li>
	<li>Aromatherapy involves the use of essential oils for easing pain and reducing stress. Essential oils can be inhaled or mixed with&nbsp;carrier oil for a massage.</li>
	<li>Other self-care practices for endometriosis include yoga, mindfulness, and breathing exercises.</li>
	<li>It is best to practice various self-care activities and find what works best for you.&nbsp;</li>
</ul>

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[1] Farshi, N., Hasanpour, S., Mirghafourvand, M. & Esmaeilpour, K., 2020. Effect of self-care counselling on depression and anxiety in women with endometriosis: a randomized controlled trial. BMC Psychiatry, Volume 20.

[2] Zondervan, K. T., Becker, C. M. & Missmer, S. A., 2020. Endometriosis. New England Journal of Medicine.

[3] Mortlock, S. et al., 2022. A multi-level investigation of the genetic relationship between endometriosis and ovarian cancer histotypes. Cell Reports Medicine, 3(3).

[4] Worwood, V. A., n.d. The use of aromatherapy for pain reduction and 'well-being' in the treatment of endometriosis patients.

[5] Moreira, M. d. F., Gamboa, O. L. & Oliveira, M. A. P., 2022. A single-blind, randomized, pilot study of a brief mindfulness-based intervention for the endometriosis-related pain management. European Journal of Pain, 26(5), pp. 1147-1162.

[6] Gonçalves, A. V., Barros, N. F. & Bahamondes, L., 2017. The Practice of Hatha Yoga for the Treatment of Pain Associated with Endometriosis. The Journal of Alternative and Complementary Medicine, 23(1).

[7] Laganà, A. S. et al., 2015. Analysis of psychopathological comorbidity behind the common symptoms and signs of endometriosis. European journal of obstetrics, gynecology, and reproductive biology, Volume 194.

Nimrah H. Sattar

Overview

&ldquo;I&rsquo;m tired all of the time,&rdquo; says Sana Tariq, a 26-year-old homemaker based in Lahore. &ldquo;Yet, I&rsquo;m being made to feel like it&rsquo;s my fault. My in-laws say, &lsquo;Saari auratein kaam karti hain ghar mein, tum mein kya khas baat hai?&rsquo; [All of the women work at home, what makes you so special?]. I need a break. I really need a break. I&rsquo;m at my wit&rsquo;s end.&rdquo;&nbsp;

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Taking time out for yourself

Sana&rsquo;s sentiments are echoed by women across the world, especially by desi [South Asian] women.&nbsp;

As desi women, we love dedicating our lives to other people. Our elders have taught us multiple values of our culture but the most important one that outshines all others is that women are supposed to take care of everyone. The eldest man gets to rest and have others serve him whereas if you are the eldest woman of your family, you are practically a servant without the pay. All of this is justified in the name of &lsquo;duty&rsquo; and &lsquo;culture&rsquo;.&nbsp;

This should not be the case, however, the idea of women being their own person is very terrifying to the masses. They are considered as creatures with only one interest &mdash; servitude.&nbsp;

This is no way to live. Taking care of your loved ones is a good thing but it should not be everything. You should always have dedicated &lsquo;me time&rsquo; for yourself to fully relax, unwind and let your mind stay at ease.

&lsquo;Me time&rsquo; is a period of time that an individual sets aside for themselves to engage in activities that help them relax, unwind and take care of their physical and mental well-being. It is a crucial aspect of self-care, which is an essential component of good health. For women in South Asian societies, me time is particularly important because of the traditional gender roles that expect them to prioritise their families and households over their own needs.

In desi societies, women are often expected to bear the burden of caring for their families, managing their households and fulfilling their duties as wives and mothers. This can be a demanding and stressful role, leaving little time for self-care or personal interests. In such situations, me time becomes essential for women to recharge and rejuvenate themselves, both physically and mentally. It allows women to take a break from the demands of their daily lives and focus on their own needs, which can have a positive impact on their overall well-being.

Me time is also essential for maintaining good mental health. Women in desi societies may face numerous challenges, including social pressures to conform to traditional gender roles, discrimination and limited opportunities for education and employment. These challenges can lead to stress, anxiety, and depression. Taking regular me time can help women manage these challenges by providing a space to relax and destress, engage in activities they enjoy, and reflect on their emotions and thoughts.

Furthermore, me time can help women develop a stronger sense of self, which is essential for personal growth and fulfilment. In desi societies, women are often defined by their relationships to others, such as their roles as wives or mothers. Me time allows women to engage in activities that are meaningful to them as individuals, helping them discover their passions, interests, and goals beyond their traditional roles. This, in turn, can lead to a stronger sense of self-worth and confidence.

In general, me time is essential for everyone, regardless of gender or cultural background. It allows individuals to take a break from their daily routines, connect with their inner selves, and engage in activities that bring them joy and relaxation. This, in turn, can have a positive impact on their mental and physical well-being, as well as their relationships with others.

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Me time is essential for women in South Asian societies to prioritise their own needs and well-being. It allows women to take a break from the demands of their daily lives, focus on their own interests and goals, and develop a stronger sense of self. It is a crucial aspect of self-care, which is essential for maintaining good mental and physical health. By prioritising me time, women can live happier, healthier and more fulfilling lives.

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