5 ways I manage anxiety as someone with Huntington’s disease
These strategies help me find peace and joy, even amid uncertainty
Anxiety is a frequent companion for many of us living with Huntington’s disease (HD). Whether it’s the overwhelming stress of managing symptoms, navigating social interactions, or even planning for the future, anxiety can creep in and overshadow our daily lives.
Over the years, I’ve developed strategies to manage anxiety, thanks to advice from professionals. These tips have become my lifeline, and I hope they resonate with you, too.
1. Prioritize my breath. One of the first strategies that worked for me was focusing on my breath. It sounds simple, but it’s been transformative.
During a therapy session, I was introduced to a breathing technique called the 4-7-8 method. It involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This method helps me regain control during moments of heightened anxiety. When I feel overwhelmed, I find a quiet space, close my eyes, and practice this technique. I become more mindful of what I’m currently dealing with when I remember to breathe.
2. Embrace a flexible routine. Living with HD means unpredictability, but establishing a flexible routine has been a game changer for managing my anxiety. I’ve created a daily structure that accommodates my energy levels and symptoms while leaving room for spontaneity. These practices not only center me, but also set a positive tone for the day.
If something unexpected arises and disrupts my plan, I remind myself that flexibility is a strength, not a setback. This mindset shift has helped me embrace uncertainty with grace and reduced the pressure to be perfect. I’ve learned that giving myself grace and showing self-compassion are important. I’m human. I’m not perfect, and that’s OK.
3. Lean on my support network. One of the most impactful lessons I learned from my HD center was the importance of building and leaning on a support network. Initially, I hesitated to ask for help, feeling that I needed to carry the weight of my diagnosis alone.
Now, when anxiety flares up, I don’t hesitate to reach out. Whether it’s a quick text to a friend or a phone call to my healthcare team, I’ve learned that vulnerability fosters connection. A dear friend once asked me, “How can I help you?” That simple question reminded me that people truly want to be there for us; they just need to know how. I needed further support with managing my school workload, so I reached out to my school’s disability services office for advice.
4. Practice mindful acceptance. Anxiety often stems from resistance — to change, to symptoms, or to situations beyond our control. One of the therapists at the HD center taught me the concept of mindful acceptance, which involves acknowledging my feelings and experiences without judgment.
When I first started practicing this, I resisted the idea. Accepting my anxiety felt like giving up. However, over time, I realized that acceptance doesn’t mean resignation — it means making space for all emotions, even the uncomfortable ones. For me, that looks like sitting with my anxiety and asking myself, “What is this trying to tell me?” Often I discover that my anxiety is a signal to rest, to slow down, or to address an unresolved concern.
Overloading my schedule is one thing that kicks up my anxiety. I have to remember that I’m putting unnecessary pressure on myself and that whatever I don’t complete can wait for another day.
5. Focus on what I can control. When living with a progressive condition like HD, it’s easy to feel that so much is out of your hands. The HD center’s team emphasized the importance of focusing on what I can control. This simple but powerful advice has reshaped my approach to anxiety.
While I can’t control how others react to my symptoms, for example, I can control how I prepare for social situations. If I’m traveling, I pack snacks, plan for rest breaks, and notify airlines about my need to minimize stress. If a stranger comments on my chorea, I remind myself that their opinion doesn’t define me.
Another area where I’ve taken control is my self-care routine. I’ve created a morning and an evening routine that help me to start and end my day productively. I regularly evaluate what’s working and what isn’t.
These five tips have been my anchors in the storm of anxiety. They’re not a cure-all, but they’ve helped me reclaim moments of peace and joy even amid uncertainty. If you’re feeling overwhelmed, I hope these tips inspire you to take small, manageable steps toward managing your anxiety. Remember, you’re not alone. There’s a community of support ready to help you thrive.
Note: Huntington’s Disease News 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 other 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 Huntington’s Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to Huntington’s disease.
About the Author
Comments