When an asthma flare-up takes hold, some people still worry about what their friends, family, or co-workers think more than their own health.

Sometimes, people with invisible illnesses pile undue pressure and guilt on themselves to appear fit and healthy at all times. But is the emotional strain actually making their asthma and overall health worse? 

Michelle Rivas shares her top tips for eliminating guilt and fostering a positive mindset with asthma.

After an asthma flare-up, guilt, self-doubt, and negative self-talk are all too easy. You may blame yourself for forgetting your medication, working out a little too hard, or ignoring your asthma triggers. 

But being perfect and remembering everything all the time isn't possible. It certainly isn't when you're living with a chronic disease. 

One of the many lessons I've learned with asthma is to be kind to myself. While it's important to understand why my asthma attacks happen, it's also important to accept that I'm human and can make mistakes. Just like everyone else!

Sometimes, asthma flare-ups are inevitable, and it's up to me to change my mindset. So, today, I'm sharing my top tips for eliminating asthma-related guilt and the shame spirals that come with "messing up." 

"Asthma guilt" is pointless - it only promotes negativity 

I used to carry a lot of self-sabotaging and pointless guilt with me for weeks. After a flare-up, I'd ask myself, "Why was this different than any other time? What did you do wrong?" 

I'd spend hours ruminating on how I could have avoided that flare-up if I'd "remembered my morning medication" or "skipped that workout class." All those "what-ifs" were driving me crazy!

Instead, try to think about any choices you believe may have brought on your asthma flare-up. Recognize how you can do better next time. Then move on. 

We misplace our phones and forget our keys. Life also gets in the way of managing asthma according to our plans. We're only human.

Don't be shy about avoiding triggers

I'm more likely to have an asthma attack near cats. I'm actually allergic, so I try to minimize the time I spend in the houses of cat-owning friends and family. Though, I'll admit, when I'm having a good time and they want me to stay, it's not always easy to lay down the law and leave. 

But your loved ones want what's best for you. Don't keep quiet and hope for the best if you find something triggering. Let them know! Your friends and family don't want to see you in pain. 

And don't fall down the usual rabbit holes of "But what if they think I'm a terrible friend?" or "I should visit my aunt more often." Let go of that guilt and put your health first. 

Adopt a mantra to feel in control

Having an asthma attack can be a terrifying experience. Losing control is one of the most problematic aspects of my condition. 

So, I use a mantra to calm down and get a handle on the situation. Mantras help bring focus and peace of mind. It can be as easy as repeating, "Inhale the good, exhale the bad." Try it sometime!

Recognize that self-care isn't selfish

Sundays are my slow and lazy days. My house is my haven and is free from most common asthma triggers. If you can, allow your body and mind to loosen up and rest more. 

If you're still working from home and exercising a lot during the week, a lazy Sunday is a great way to relax and reset. 

Oh - and don't be afraid to say "no" to things you think will trigger a flare-up. A firm "no, thanks," isn't you being mean or selfish - it's a basic form of self-care. And self-care is more than a buzzword - it's an integral part of managing asthma. 

Everyone who lives with a chronic condition will reap the benefits from rest. Show yourself some kindness and grace.

Remember, being kind to yourself builds a positive mindset

A positive attitude can improve your health. Research suggests that positive thinking may lower depression risk, improve heart health, and help you cope with stress. 

Find a reason to focus on the glass being half-full after a flare-up. Changing your self-talk may turn negative thoughts into positive ones. Tell yourself that you'll do better next time and that you're only human. Think about what you're grateful for and all of the things you do right.

Being kind to yourself will help you feel more powerful and in control of your asthma flare-ups. If your friend made a little mistake, you'd forgive them, right? Extend the same courtesy to yourself. 

For more information on managing asthma, reach out to your doctor or healthcare team. 

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01220 MARCH 2024