-Living day to day with PSSD-

PSSD is a distressing and life-altering condition. Many people struggle with motivation and feelings of isolation. Developing strategies to manage the condition is important to live a life filled with resilience and hope.

Whilst people cope with PSSD in different ways, below are some suggestions that other sufferers have found to be helpful:

-Live by your discipline-

Many people are unable to live by enjoyment or interest anymore, instead, living your life by discipline rather than motivation can build feelings of security and comfort.

For example, sticking to habits and routines that could include exercise, gardening, and drawing. Attending regular classes, such as fitness classes or art classes, may be easier as you are ‘following instruction’, rather than leading by enjoyment or motivation.

-Focus on today-

Many people are unable to live by enjoyment or interest anymore, instead, living your life by discipline rather than motivation can build feelings of security and comfort. For example, sticking to habits and routines that could include exercise, gardening, and drawing. Attending regular classes, such as fitness classes or art classes, may be easier as you are ‘following instruction’, rather than leading by enjoyment or motivation.

-Set some boundaries-

Many people have described obsessively searching PSSD online and reading forums to an unhealthy amount. It is a human instinct to naturally focus on the negative and could lead to increased distress, anxiety and exhaustion.

We understand that reducing the amount of time you spend online is easier said than done as naturally sufferers want to search for a cure.

However, we found that those who are able to moderate the amount of time they spend online, are better able to build stronger coping strategies.

-Awareness and Activism-

We found that people who take a practical approach to PSSD, such as supporting and encouraging the community, raising awareness, and contributing to research efforts, are more likely to feel a sense of empowerment and reduce feelings of helplessness.

If this is something you are interested in doing, PSSD Network has a range of volunteering opportunities available, you can find more details on our volunteering page here.

-Nature-

Some people find spending time in nature peaceful. This could be a walk in or park, or simply the act of taking care of and growing your own plants.

Swimming or being in water can feel very relaxing and calming. Swimming naturally encourages you to focus on your breath, which is a cornerstone of mindfulness practices. Focusing on your breath helps quiet your mind and promotes relaxation.

-Animals-

Spending time with animals or pets can feel very calming and relaxing. Even some people with emotional blunting have expressed they enjoy being with animals.

Animals/pets can offer companionship without judgment and boost mood. Having a pet can also provide structure and purpose in your day.

-Hobbies-

Ask yourself, what did you enjoy before PSSD? Spending time on the things you enjoy can help to reconnect with yourself.

Some PSSD sufferers find following sports or watching films that aren’t triggering are helpful to escape.

If you find that old hobbies do not work anymore because of anhedonia, try to explore new activities that better suit you.

-Community-

Social connections are important to maintain and build. Spending time with family and friends can help foster a sense of belonging and reduce social isolation. However, we understand that anhedonia can make this challenging.

Connecting with people through hobbies may be more helpful, as you are connecting and talking about a hobby/interest that engages your intellectual side rather than emotional side.

-Support Groups-

Talking to others with similar experiences can be incredibly helpful and validating. The shared understanding between each other can reduce feelings of isolation and help erase the stigma surrounding PSSD.

Providing mutual support to each other and hearing how others have developed coping strategies and managed their situation can be insightful and motivating.

PSSD Network provides a range of support groups! Find and connect with others on Reddit, join our WhatsApp community support groups, or join our weekly Zoom support group currently running every Monday at 18:00 BST by filling out a form in the ‘Join our Community’ page.

-Contributing to a better world-

Thinking about how you can contribute to making the world a better place can help to find meaning even with PSSD.

By thinking about what you can do to make a difference helps tap into the intellectual part of your brain, rather than emotional drivers.

If you are struggling to think how you can do this, think about what values are important to you. Who are you inspired by? What values do they embody?

Another way is to think about what your former self (before PSSD) would have wanted you to do. By tapping into what matters to you and how you can contribute you can make your life meaningful even in spite of PSSD.

-Exercise-

Some people notice they don’t feel the ‘runners high’ anymore after exercising. However, they find activities associated with exercise helpful to take yourself ‘out of your head’, which can be a form of relief.

For example, you could try hiking, biking, kayaking, and other forms of exercise as well. Make sure to work at your own pace, don’t push yourself too far!

-Diet-

Eating a healthy, balanced diet, without too much processed food can support mood and energy levels. This includes moderating your alcohol, caffeine, nicotine and sugar intake.

-Sleep-

Exercise and diet can affect sleep, and vice-versa. Having good sleep hygiene is important to overall health and promoting a more positive outlook.

A good night’s sleep isn’t a magic cure-all, however it’s a powerful tool to help your body and mind function at their best.

Developing strategies to live day to day with PSSD takes time, and there is no one size that fits all, but we hope you find these points as a useful starting guide!

Coping Strategies