Experiencing an unforeseen health challenge or receiving an undesired diagnosis can significantly impact one’s life. Whether it’s living with the aftermath of a stroke, where once-simple tasks such as buttoning a shirt or walking the dog have become a challenge, or being diagnosed with a disease like dementia, where results are complex and irreversible — life can feel like it has been turned upside down.
For many patients, living with a neurological condition is only half the battle. The emotional toll following an injury or diagnosis can be overwhelming and taxing. Health challenges often add pressures and shift dynamics in ways that can contribute to complex emotions, such as feelings of insecurity, loss, depression, and even pose new questions to one’s identity and role in social relationships.
Recent research brings a glimmer of hope to this situation – and that is mindfulness. Mindfulness has been shown to help individuals navigate life changes with greater resilience, reduced stress, and even reduced physical symptoms. Mindfulness offers a way to embrace the present moment and find peace amid the ongoing challenges, even when living with a chronic condition. It is very much like finding the calm in the middle of a storm.
What is Mindfulness?
The American Psychological Association defines mindfulness as the “awareness of one’s internal states and surroundings.” Practicing mindfulness can help individuals avoid self-limiting behaviors and responses. This can be cultivated through active attention to the present moment and observing one’s life, thoughts, and feelings through a non-judgmental lens.
When we focus less on what was lost and more on what currently is, without judgement, we allow ourselves to process the present differently. For many, this can bring about renewed feelings of self-compassion and patience. As recovery and symptom management takes time, so too does readjustment, and mindfulness can help make this process easier.
So how does this work?
For patients living with a neurologic condition, this can look like becoming aware of one’s internal emotional landscape, observing negative feelings when they arise, and knowing when to reframe negative self-talk into positive attributes. This can be done through the practice of awareness and gratitude.
I’ve had a patient express to me that the simple exercise of saying thank you to their body, no matter how frail or challenged in the moment, has improved their life immensely. Research has observed that when we express gratitude, our brains produce the neurotransmitters dopamine and serotonin, which can lift our moods and lead to even more feelings of gratitude and overall well-being.
The Benefits of Mindfulness in Neurological Conditions
In the neurology field, there are dozens of conditions ranging from mild to severe, in which some symptoms are reversible, and others are not. Recent studies have shown that mindfulness improves quality of life across the board, especially for patients living with chronic health conditions.
1. Stress Reduction
Living with a neurological condition often comes with increased stress levels, both physical and emotional. Studies have shown that mindful practices like meditation have proven effective in calming the nervous system; this can stimulate the parasympathetic or calming nervous system, and this ends up lowering cortisol (the stress chemical) levels. Stress reduction techniques have been shown to improve patient symptoms in conditions such as stroke, Parkinson’s, dementia, tremor, multiple sclerosis (MS), and more.
2. Improved Sleep Quality
Sleep deprivation has been linked to serious neurological issues and can increase the symptoms that one is experiencing. Mindful practice can aid in preparing the mind for sleep and prevent negative thought patterns, such as rumination, from occurring.
Promising new data shows that mindfulness may be effective in treating some aspects of sleep disturbance in patients with conditions ranging from Parkinson’s to dementia, multiple sclerosis, and traumatic brain injury (TBI).
3. Emotional Stability
In conditions like Parkinson’s, Dementia, MS, and post-stroke recovery, where feelings of frustration and even depression are common, mindfulness has been shown to be beneficial in promoting mood stabilization.
A 2020 study on Parkinson’s disease noted that “mindfulness training has a significant impact on not only motor symptoms of the disease but also the non-motor emotional well-being of the patients.”
One benefit of mindfulness practice is increased self-awareness. With increased awareness, one can better understand one’s emotional state and be less likely to react with negative emotions like anger, sadness, and fear.
4. Fatigue Reduction
Neurological fatigue is common in many conditions, as managing unpredictable and uncontrollable symptoms can take a toll on one’s energy levels and physical vitality.
A 2024 study used MRI technology to study the brains of patients with Multiple Sclerosis. After completing a mindfulness program, participants reported that stress, fatigue, anxiety, depression, and loneliness were significantly reduced. In fact, among the patients who had MRIs before and after the program, there was an increase in brain tissue volume in the brain area known as the hippocampus – an area known to be involved with memory as well as regulate fatigue.
5. Pain Reduction
The use of mindfulness & meditation for pain management has been a part of Eastern medicine for ages, and now studies show that mindfulness meditation can improve pain symptoms in a variety of conditions ranging from fibromyalgia to migraine, IBS, chronic lower back pain, and more.
A study published in Biological Psychiatry found that participants who practiced mindfulness meditation reported a significant reduction in pain intensity, with some experiencing up to a 40% decrease compared to those who did not meditate.
Another study found that regular mindfulness practice can lead to a reduction in opioid use among chronic pain patients, with some studies showing a decrease of up to 64% in opioid consumption.
6. Improved Cognitive Function
While the findings are not conclusive, there is new evidence that suggests that mindful meditation may improve attention, memory, executive function, processing speed, and general cognition in patients with dementia. Additional research shows that exhibiting traits of “mindfulness, nonjudgment, describing and nonreactivity” were related to less cognitive decline in older adults at risk of Alzheimer’s and dementia.
3 Practical Ways to Practice Mindfulness
There are many ways to incorporate mindful practices into your daily life!
At Neurology Office, we encourage you to find a practice that works best for you based on your unique situation. Here are some simple, practical activities to start:
1. Start a Meditation Practice
A simple way to start meditating is to practice a sitting meditation, which can be done almost anywhere. Sit comfortably in a quiet space with your hands on your lap and feet planted on the ground. As you close your eyes, clear your thoughts and bring your focus to your breath. Breathe in and breathe out slowly for 5-10 minutes, and feel the benefits right away!
Meditation can be done solo or in a group, sitting, standing, and even walking.
2. Verbalize Gratitude
Practicing gratitude can help shift the narrative from one of struggle to one of resilience. One simple way to practice gratitude is to verbally state one thing you are grateful for every single day. This can bring about feelings of strength and positivity.
Speaking out your gratitude verbally has been shown to activate the hippocampus and amygdala – parts of the brain associated with emotion and social connection. In essence, being grateful increases your overall joy.
3. Make a Language Shift
By shifting language from scarcity to abundance, you can notice a difference in internal feelings of frustration, shame, and self-doubt.
Instead of saying “I can’t,” shift that to “I will.” By focusing on what your body can and is doing despite your condition, you focus less on what is impaired.
This can also bring about psychological encouragement, as every day is a step towards personal strength and resilience.
You Are More Than Just Your Condition
Mindfulness is a step toward living a full life, even when living with a chronic illness. And while a neurological condition can change your life dramatically, it doesn’t mean that you can’t continue to live with joy and meaning.
We are still just learning about the many benefits of mindfulness practices, like meditation & gratitude. And while mindfulness can be a powerful addition to your care management, it is just one piece of the puzzle.
Remember, you’re not meant to do it alone. Garnering support from outside of yourself through family, community, your physician team, and more can help you absorb the other rich aspects of your life. Whether it’s the warmth of a grandchild’s smile, a moment of peace, or doing the activities you can and love, there is always something to be grateful for.
A Message From Dr. Kandel
“Years ago, I gave my office staff a task, to see if they could go for 21 days without complaining. I gave them a two sheet handout on what a complaint was, and what the benefits of not complaining would be. Only one of my staff could go 21 consecutive days, and it took almost 3 months for him to do it! However, everyone who participated felt better, had more energy, and had an overall improved quality of life. Click here for the “Complaint Free Life” outline and see if it will help you as well.
Dealing with a chronic illness is challenging, but relying on friends and family and actually relying on yourself to be a positive advocate for your overall improvement can make a world of difference. It takes a village, and know that I am in your corner!”
Joseph Kandel, MD
Feel free to share this with the people in your life who may benefit from this information! For more insights on neurology, check out our weekly tips on our Neurology Office Facebook page.
“To Cure Sometimes, To Heal Often, To Comfort Always”
Neurology Office, Joseph Kandel M.D. and Associates
“Concierge medicine without the concierge price”
