We all have bad days, but hopefully they are few and far between. Bad days can overwhelm, dampen your spirit, and leave you feeling angry, sad, or depressed. You may need to take a break from whatever has caused them.
First, let me clarify that I am talking about bumps in the road, not trauma. Losing a loved one or receiving a life-changing diagnosis is more than just a “bad day.” Often, bad days can be defined more specifically as bad moments, such as saying something you regret or spilling coffee on yourself. Sometimes, those bad moments can add up to bad days — but they don’t have to.
In my experience, it’s important to recognize bad days for what they are: a blip on the radar of life.
Coping with bad days
Before I was diagnosed with muscular dystrophy in 1985, my body functioned largely the same as other kids my age. When I had a bad day at school, or something didn’t go as planned with family or friends, I tried not to dwell too much on what had happened. Like most kids, I lived in the now.
I try to subscribe to that same mindset as an adult, using the rule of 10. This practice helps me cope with bad days in my life with limb-girdle muscular dystrophy (LGMD). It also helps me distinguish between bad days and more serious trauma. I’m not trying to convince anyone that living with a progressive illness is comparable to losing your keys!
My rule of 10 goes like this: When faced with a bad moment or adverse event, I take a deep breath and ask myself a simple question. “Will this still be on my mind in 10 minutes? Ten hours? Ten days? Ten months? Ten years?” Assessing the event in this way helps me to respond appropriately.
If I’ll no longer be thinking about the event in 10 minutes or 10 hours, I can recognize that this is simply a bad moment — something short-lived that shouldn’t hijack my thoughts or cause my mood to spiral. It doesn’t need to turn into a bad day.
If something will still be on my mind in 10 months or 10 years, such as worry about the progression of my LGMD, I set that aside to deal with during clinic appointments, therapy, or spiritual reflection. This constitutes more than a bad moment, and I may need professional help to cope with it.
Ten days is more of a gray area for me. If something stays on my mind that long, it may approach trauma territory and can threaten to sink me for a short time. However, I can still move forward each day. It’s important to recognize the beauty and blessings in my life and not dwell too long on things I can’t control.
Each day is a gift. My rule of 10 helps me remember that.
Note: Muscular Dystrophy News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Muscular Dystrophy News Today or its parent company, Bionews, and are intended to spark discussion about issues pertaining to muscular dystrophy.
The post The rule of 10 helps me navigate bad days with LGMD appeared first on Muscular Dystrophy News.