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Vitiligo and stress management...

Cultivating a positive self-image, an optimistic outlook on life and good coping skills can help minimize the impact of stress on the immune system and as a result may help control Vitiligo. Appropriate stress management is important in general, and particularly in cases of Vitiligo. A strategy to control stress should include the following: 

Become aware of what stresses you and your emotional and physical reactions. Notice your distress. Don't ignore it. Determine what events or factors distress you. If stress is caused by events ask yourself what is the meaning you are attributing to this events? 

Recognize what you can change or modify. This may include both specific events events and other factors that increase stress. Can you change the causes of stress by avoiding or eliminating them completely? Can you reduce their intensity? 

Reduce the intensity of your emotional reactions to stress. 
Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster? Moderate your physical reactions to stress. Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce stress. Medications, when necessary, as prescribed by a physician, can help in the short term in moderating your reactions. Learning to moderate these reactions on your own is a preferable long-term solution. 

Build your physical reserves. Exercise for cardiovascular fitness. Eat well-balanced, nutritious meals. Maintain weight within acceptable limits. Avoid nicotine, excessive caffeine, and other stimulants/depressants. Combine leisure with work. Get enough sleep. 

Maintain your emotional reserves. Develop mutually supportive relationships. Cultivate supportive friendships. Pursue realistic goals. Find purpose and meaning for your life.

Cultivate your self-esteem. Be kind and gentle with yourself. Be your "best friend" to yourself. Use the critic inside you to learn more about yourself. Do not let it be your enemy. 

Expect some frustrations and failures as part of being alive, learn from them.

If in doubt about your capacity to effectively cope with stress, seek professional help.

 

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