When you're living with multiple sclerosis (MS), times can get tough. Likewise, comorbid depression can further impact your mental and physical health.

Diagnosed with MS, Kat Naish is aware that taking on too much for too long can trigger a decline in her mental state. Instead of “ploughing on as usual,” Kat amps up the self-care during times of low mood and morale. Today, she shares four important coping strategies that help her feel better.

There can be many reasons for sometimes feeling down or depressed. In my case, managing my ongoing MS symptoms can be one reason I find myself in a depressive spiral, but not always. The complexities of life and the high expectations we set for ourselves can lead to difficult emotions, and the line between “feeling down” and having full-blown depression becomes blurry.

If your symptoms persist and you think you might be suffering from depression, MS-triggered or otherwise, you should speak to your doctor about a treatment plan.

Even if you're not clinically depressed, there will be times you may feel low, and this, although perfectly normal, can be difficult. A condition like MS can complicate things even further.

As someone living with MS, I have gone through dark times with bouts of illness-triggered depression. I was incredibly hard on myself, and just one innocent comment from someone close to me could send me over the edge. I would spend hours in despair at night, having the most disturbing thoughts.

It would take weeks to feel better, regain my usual positive outlook, and believe in my abilities. I would realise afterwards that I’d been living under a dark cloud. My thought processes were not "normal".

Recognising when you need to put your mental health first

For me, it usually begins with feeling overwhelmed.

It’s Monday morning, and I feel tired, even though I’m still in bed. I’ve been lying awake too long, worrying about the day ahead and everything I need to do. My MS symptoms mean I already feel some pain and discomfort, but I get on with it.

As I’m getting my son ready for school, I remind him to brush his teeth and get his shoes on at least five times. It never stops. When I'm finally able to start work, I see an email from my boss about something I forgot to include (again!) in a report I sent on Friday.

Days like these make me want to crawl back into bed and hide under the duvet. With MS and all my daily responsibilities, life can seem like too much to handle.

It’s at this point in my "MS depression cycle" that I have to really ensure I’m looking after myself.

Self-care is much more than what we see on social media. It's not fancy spas and candles. It's taking time to make gradual adjustments, like prioritising your health and looking after yourself first.

Here’s what I do:

4 self-care practices to ease depression sprung from MS or other illnesses

1. Prioritise light activity, rest, and spaces to breathe

Stop for a moment. Take a breath. Prioritise. Make a list to include more than work and household tasks. Remember, the most important priority is your health. Identify small things to boost your mental health and spread them throughout your day.

I meditate for 10 minutes after returning from the morning school run. I'm always rushing to work, but I force myself to take these 10 minutes because they are hugely beneficial. This small act of self-care alleviates my MS fatigue and calms my busy mind.

Nothing comes close to meditation. I use a simple mobile app for a daily guided meditation session.

Later in the day, I sit down to eat lunch away from my desk. Who's guilty of eating at their desk or staring at their phone? Give yourself a proper break from everything. Find somewhere to eat your lunch in peace. Daydream and take a moment from your busy day.

I also schedule small breaks throughout the day. If you’re sitting a lot for your job, get up and walk around for a few minutes. Sit down for five minutes if you’re mostly on your feet.

If you have more time, take a stroll around the block. The exercise and fresh air will help you tackle the remaining day with renewed vigour.

2. Invest in hobbies and me-time

Hobbies are an essential part of self-care. It's the ideal opportunity to spend time doing something you love and meet like-minded people.

Exercise also belongs in this category. I’m talking about doing something you like, not getting super-fit, so I view it as a hobby rather than another chore.

Exercise can help with managing symptoms of MS and depression.

I love swimming on a Sunday morning during the quiet hour at my local pool. It’s alone time with physical movement thrown in. Endorphins are released, and I feel good about taking the time and energy to commit to my self-care. A calming swim gives me the headspace to think without being interrupted.

3. Eat healthily and consciously

I have only recently recognised a link between what I eat and how I feel physically and emotionally. Unsurprisingly, I feel better when I eat healthily-controlled portions with more vegetables and less meat.

I love food – and I’d be kidding if I didn’t admit to loving “bad” food. But with to MS and warding off depression, I make conscious choices to fuel my body with healthy nourishment.

It's a work in progress, but I’m starting to understand it’s not worth spending a whole weekend eating bad food. I feel sluggish and moody for a full three days afterwards.

So, I will still have treats, but they will be every now and then, not every day.

4. A better sleep routine can improve your mental health.

We all know getting enough good quality sleep is one of the biggest acts of self-care there is. Unfortunately, mental health problems can impact the quality of your rest. It’s important to avoid racking up too much sleep debt, so I have a few things I do when I can’t nod off.

I often write in a gratitude journal before getting settled. I try to list at least three things I’ve been grateful for over the day. It takes my mind off MS and the threat of a depressive bout, instead reminding me of little achievements, moments that made me smile, times I've been proud of my son, etc. It helps me finish my day on a positive note.

I also use hypnosis videos, meditation sessions and soothing music, all available on YouTube. My two favourites are singing bowls or ASMR (autonomous sensory meridian response). It helps me to wind down and fall asleep in no time.

Meditating can help if you struggle to stay asleep (like me). When I wake in the early morning hours, I can easily spend over an hour feeling wide awake, which massively impacts how I feel the next day.

Here, meditation has proved very helpful. By concentrating on my breathing, I can disrupt the cycle of endless thoughts going around and around in my head. Before I know it, I’m asleep again. It really works!

The takeaway

It is essential to recognise when you’re feeling low and not to be hard on yourself. Whatever the circumstances, it is not your fault for feeling this way.

However, recognising the signs of oncoming depression can help you stop things from getting worse. Make self-care a vital part of your daily routine.

But remember, self-care techniques and good mental health routines are not always enough. If your MS symptoms are more difficult to manage than usual, or a low mood and feelings of depression are stopping you from living your life, please seek help.

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