Myelodysplastic syndromes (MDS) psychological impact

MDS often carries with it a degree of uncertainty which can lead to worry and anxiety. It is normal to experience fear about something which is threatening. The emotional response to fear is anxiety, or even panic. This tends to be driven by the physical response to fear, which is a release of adrenaline into the bloodstream. This leads to many of the physical symptoms of anxiety like increased heart rate and dry mouth.

The mental aspect of fear is worry. This is what people do as they try to predict and control things that might happen in the future. While it is normal for people to worry about their illness to some degree, excessive worry will lead to chronic anxiety and exhaustion.

Coping strategies:

• Managing the physiological part of anxiety is key as this will help to reduce the level of fear and stop the pulse – and thoughts – from racing.
• To do this, it is necessary to reduce hyperventilation (over breathing) and excessive adrenaline production, which are always present in anxiety.
• Slow, controlled breathing is the most effective method. Practices like mindfulness and meditation can be useful, but there are also a number of different breathing exercises that are helpful. For examples of these online, visit www.getselfhelp.co.uk and www.patient.co.uk
• Reducing tension in the muscles is another means of alleviating anxiety.
• A widely-used technique is called ‘progressive muscle relaxation’. This gets people to consciously tense and un-tense their muscles to induce relaxation.
• Notice your negative thoughts and worries and write them down to challenge them.
• Take gentle exercise.
• Various forms of distraction, or mental exercises like Sudoku, can help.

There are tips and videos for relaxation, mindfulness and managing emotions in our Living well with blood cancer pages.

Finally, a vital aspect of managing worry is to accept that some things you cannot know in advance or control. Also, while it is possible to reduce some of the symptoms of anxiety, it is not possible to eliminate them altogether. As human beings we all live with a degree of anxiety. A useful means of managing uncertainty is to focus on the ‘here-and-now’ – on the things you can change, and on the things that you find meaningful and enjoyable in the present moment.