Best Stress Managment Tools for Mast Cell Activation (MCAS)

Best Stress Managment Tools for Mast Cell Activation (MCAS)

During most of the process of healing from mast cell activation, I neglected the importance of stress management. This led me into a cycle of counterproductive behaviors, which would reinforce my symptoms. This went on for years, but unfortunately, it was the only way I knew how to live. 

After years of the same old story, I felt trapped. It was clear that the underlying emotional stress was wearing on me. With nowhere else to run, I chose to face my trauma head-on by implementing various stress reduction techniques. This not only improved my quality of life but also my MCAS symptoms.

In this article, I will discuss the three stages of healing from mast cell activation. Afterwards, I will provide you a long list of tools to help you tackle stress head on. Afterward, I will cover common questions about these stress management tools. Let’s get started!

Healing from Mast Cell Activation

To hear from MCAS, you must consider everything that affects your mast cells. The three areas that must be examined are what you are consuming, what you are inhaling, and what stress you are under. Though the first two categories are extremely important, stress management is crucial to maintaining progress.

For years, I just focused on trying to heal my mast cell activation through supplements and, eventually, dietary changes. Though I made progress, I couldn’t get over the major hump until I addressed the environmental issue and began to implement stress reduction techniques. Without using many of the stress management tools listed in this article, I would have never escaped the cycle of self-sabotage. In addition, I would’ve never gotten over the trauma that occurred during this illness.

MCAS Stress Management Tools

Slow Deep Breathing Program

Slow deep breathing is my favorite method for reducing the stress associated with mast cell activation. I’m not talking about any slow deep breath, I’m talking about the slowest and longest one you’ve ever done. When doing it correctly, one inhale/exhale should take up to 30 seconds. When you repeat this consistently for 20 minutes or longer, it sends a strong message to the brain that everything is OK in your environment. This is crucial, given it has been sent messages of the opposite nature consistently for years.

To successfully use a slow deep breathing program for MCAS, you must be consistent. In addition, It is essential to visualize stress exiting your body as you exhale. When nothing else worked for my PTSD symptoms, slow deep breathing provided significant relief. It has truly changed not only my life but who I am as a person. For more information on how to perform this slow deep breathing strategy correctly, click on the link provided. Keep in mind, it does require time, but the results are well worth the effort. 

Meditation with Healing Frequencies

Most people with mast cell activation have difficulty deliberately slowing their minds down. Though meditation can be tough if you have MCAS, it can also be quite rewarding. If it is too difficult to sit in silence, you can try adding healing frequencies. These frequencies activate specific healing processes within the body. Also, they allow you to remain focused on something other than your thoughts. To access two of my favorite frequencies, click on 111 hz or 432 hz. 

Though I do recommend meditation for mast cell activation, most people have a very tough time doing it. For this reason, I believe the slow deep breathing strategy is more effective. Not only does it send your brain calming signals, but it also gives you a task to remain focused on. This makes it easier for people with MCAS, who have been in the state of fight-or-flight for years. 

Extended Stretch Routine

When you have mast cell activation, your autonomic nervous system becomes dysfunctional. This causes hypertension in your muscles and built-up stress throughout your body. For this reason, you must have a regular stretch routine that you perform at least five days per week. In the routine, you should address every muscle in your body. Even if this routine is less than 10 minutes long, it can significantly affect how you feel. When the muscles are looser, the brain sends signals that the body is calmer.

To get maximum results, exhale slowly as you stretch the muscles further. Also, make sure to stretch every muscle in your body. Do not miss any part of the body, or the stress will start to build there. If you notice that certain muscles are still tense after your stretch routine, try deep tissue massage on yourself. Remember, like with the other self-care routines, the key is consistency. Even if you did it for five minutes per day, that would make a noticeable difference.

Time Outdoors in Nature

Spending time outdoors in nature benefits mast cell activation in several ways. First, cortisol can be lower, and your parasympathetic response can be activated. Also, plants have been shown to create a substance called phytoncides, which they release into the air. This has been shown to calm the mast cells, balance regulatory T cells, and reduce stress markers in the body. In short, the more time you spend in nature, the better!

Avoiding the Things You Crave

If you have mast cell activation, you must watch out for your cravings. The reason is that most of these foods you crave are causing hidden immune sensitivities, which are aggravating your symptoms. The simplest way to escape this trap is to transition to a plant-based elimination diet. This will allow you to start with foods with simple protein structures and gradually add new things over time. If your immune system disagrees with the foods you add back in, your body will make it clear to you. From there, you can make the necessary changes. 

Just remember: whenever you start to have a craving or fixation on a certain type of food, it’s time to give it a break. Doing so will significantly reduce your ups/downs during your MCAS recovery journey, lowering stress and expediting your healing.

Intermittent Deep Breathing

Performing a slow deep breathing session in the morning and evening is a great idea, but you need a tool for daily stressors. This is where intermittent slow deep breathing comes in. After you perform the slow deep breathing routine for a few weeks, you will become a lot more relaxed. This will allow you to identify when your body is becoming stressed much easier. If you experience stress and then take a slow deep breath repeatedly, eventually, you will regain control of the moment. This is critical if you have mast cell activation because if you don’t take control at that time, the stress can spiderweb into various challenging thoughts.

Keep in mind, you can perform this slow deep breath during nearly any activity. You can be driving, watching television, walking, reading a book, and plenty more. For this reason, there is no excuse not to perform this valuable technique. Sometimes, it may only take a few slow, deep breaths to reset, and other times, it may take longer. It all depends on how stressful the trigger was to you.

Remain in the Present Moment

When you have MCAS, there is neurological inflammation, and the body is in a constant state of fight or flight. This causes emotional disruption due to neurotransmitter imbalances.Eventually, this leads you to fixate on things in the future or even the past. To escape this tendency to think ahead, you must remind yourself to stay present as often as possible. Try engaging in activities that require your full attention or interest you. This will allow you to forget about your symptoms and what could go wrong.

In the end, the more you are focused on something you enjoy, the less you will notice your symptoms. This is key for overcoming any chronic illness. By focusing too much on what is going wrong, you can’t attract the right circumstances to heal. 

Listening to Relaxing Music

If there is a relaxing type of music that you like, it is helpful to drift away sometimes. When you have mast cell activation, the last thing you want to do is dwell on the challenges of your current situation. When choosing music, just make sure it is something that makes you feel happy rather than something that reminds you of trauma in the past. This is a mistake that most people make because they typically find music that supports their current emotional state or outlook on life.

Often, you must create a new perspective or approach things differently to recover from a chronic illness as severe as MCAS. For this reason, it might be wise to listen to more music that speaks of transformation, healing, and love. Also, many types of music have no lyrics and can provide significant benefits. Ultimately, make sure you choose the right type of music. This is critical to supporting your overall goals and reinforcing the feeling of wellness.

Warm Clay Detoxification Bath

The warmness of the bath Increases circulation, promotes relaxation, and sends the body into a parasympathetic state. In a parasympathetic state, the mast cells are calmer and far less reactive. Also, bentonite clay has been shown to reduce inflammation and bind to harmful toxins in the body. Both of these properties are very helpful for people with mast cell activation. 

If you want a restorative practice, combine this clay bath with your slow deep breathing routine. From my experience, you get out of the tub vibrating and more relaxed than ever. 

Having Full Faith in High Power

I know mast cell activation is a long road and can be highly tiresome on the soul. Despite this, you must realize that there is something greater that can guide you if you allow it. During times of extreme stress, fall back on the belief that your higher power is guiding you out of this situation to a place that is better than anywhere you have been prior.

If you can’t believe this from the beginning, try to envision it. From there, use it to shield you from doubt and invasive thought streams. Remember: miracles can occur if you have enough faith and are willing to take action. Take it from me: I used my faith to guide me out of various chronic conditions that were deemed incurable. This would’ve been impossible without faith and my connection to a higher power.

Focus on What is Within Your Control

I know it can be extremely stressful to have MCAS because I went through it for several years. At that time, I would still focus on things that I couldn’t change that I believed were negatively impacting me. By doing so, I created a pattern of observing the circumstances around me that were prohibiting me from experiencing happiness and health. Eventually, I realized that to heal, I need to focus on the things within my control. If I pay attention to the next step and what I can do about the problems I am having, things work out better for me in the end. In addition, it insulates me from all the chatter inside my head, which is exhausting.

Learn to Listen to Your Body

If you have MCAS, it’s critical to learn how to listen to your body. The best way to accomplish this is by creating an MCAS symptom journal that notes everything you are consuming and how you are feeling. Once you identify which foods agree with you and which ones do not, then you must act accordingly. To overcome mast cell activation, you must learn how to listen to your body when it tells you that something you’re doing is aggravating it. In the past, you may have just tried to sweep this symptom under the rug and keep doing what you were doing. To restore your health, you must learn to have a better relationship with your body and make changes when it gives you signs.

Spend Time Outside in the Sun

If you find time to go outdoors, try experiencing direct sunlight, too. Not only can this help with vitamin D production, but it also has plenty of other benefits for MCAS. Sunshine exposure activates the parasympathetic response, increases serotonin levels in the body, enhances blood flow, and reduces inflammation. As long as it is in moderation, sunshine can be an important tool when healing from mast cell activation.

Changing Perspective on Illness

When people go through the healing process, they often compare their current health to perfection. This is a harmful way of looking at it because it neglects to consider the progress they’ve already made. Rather than comparing your symptoms to your idea of perfect health, compare them to where you were at your worst. This can make you feel more encouraged when you are dealing with self-doubt.

Also, it is essential to reframe the story surrounding the illness itself. Find the silver lining rather than looking at yourself as a victim of the illness. In my experience, if you can find a way to believe that this illness will benefit you, then it’s much easier to deal with. If you consider it your greatest blessing and then work through the process, it will become just that in the future. This is the approach that I took, which was priceless for my MCAS recovery.

Stay True to Yourself While Healing

When you have MCAS, you react to nearly anything. This restricts your life and forces you to eat a diet that is difficult to maintain. Also, being in the situation forces you to make many difficult decisions about your environment and lifestyle. Since your decisions dictate your recovery speed, staying true to yourself is critical.

To accomplish this, you MUST define what is best for you and then create a plan and goals. The first step would be to start the elimination diet, investigate your house for mold/mycotoxins, and perform the IgG/IgE mycotoxin blood test. This will give you all the information you need to identify the underlying root cause of your symptom flares. From there, you must create a plan, make the right decisions, and stay true to yourself. If you don’t, you will keep making mistakes that jeopardize your recovery. 

Accept the Realities and Make Changes

I know it’s challenging to have MCAS, but you MUST make changes to overcome it. The first step is accepting that you have to make significant changes to your diet, environment, and lifestyle. Don’t fight the changes that are necessary to control your symptoms. Instead, make the changes and then address the underlying emotions that surface. This will help you overcome the emotional discontent and flare-ups that are responsible for your MCAS symptoms.

FAQ – Best Stress Management Tools for MCAS

Which tool is best for mast cell activation symptoms?

My favorite tool for stress management is slow deep breathing. By performing an extremely slow deep breath, you signal the brain and immune system to calm down. Even if your mind continues to move, focusing on your breath will send relaxation signals throughout the body. If you want to learn how to perform this slow deep breathing technique properly, click on the link provided. 

To heal quickly from mast cell activation, you must be aware of how your breathing changes under stress. Once you notice any stress becoming present, you must initiate a slow deep breath until you notice relief. This will insulate you from the domino effect that can occur when you have MCAS and encounter stress. 

Can you beat mast cell activation without addressing stress?

No, you cannot overcome mast cell activation without paying attention to your stressors. For example, if you are exercising aggressively during the early stages of your recovery, it will set you back. This is because accelerating the heart rate can aggravate the immune system of people with MCAS. To overcome mast cell activation, you must be conscious of how all forms of stress affect your feelings. From there, you must change your ways, or your quality of life will suffer.

After you have been stable for a significant amount of time, it is time to re-introduce stressors gradually. As long as you are conservative and intelligent about it, you should be able to get back to doing many of the same things you did before getting sick. If your body tries to tell you to slow down or change what you’re doing, you must listen. If you don’t, you will pay the price eventually.

Why are self-care activities so crucial if you have MCAS?

Self-care activities are extremely important because they force you to slow your mind down and care for yourself. This is a practice that most chronic illness patients are foreign to. Most of the time, people who have mast cell activation are focused on things ahead of the moment, which causes them anxiety. To beat MCAS symptoms, you must slow down the moment as often as possible and retrain yourself to focus on what is rather than what could be. I know this is easier said than done, but if you put in the work, it is possible. 

Do you have to retrain the limbic system to overcome MCAS symptoms?

Many of your MCAS symptoms can be overcome without retraining your limbic system. The problem is that it’s hard to make the right decisions consistently when your limbic system is dysfunctional. The emotional ups and downs and stress will lead you to consume things that trigger you or think things that traumatize you.

To truly heal from mast cell activation, you must simultaneously combine limbic retraining techniques like slow deep breathing with dietary/environmental changes. If you make changes in one area without addressing the other, you will not overcome your MCAS symptoms fully.

What other changes are essential for beating mast cell activation?

I would initially start with no supplements and follow the elimination diet process. This will help you determine how much of your condition is due to dietary irritants. If there are still symptoms after 45 days following the elimination diet, you must consider the environment and stress.

Just remember, all of your MCAS symptom flares are caused by something you are consuming, inhaling, or experiencing. Anytime things get worse, you must investigate to determine the cause. This will help you make changes to reduce your symptom severity and dramatically improve your quality of life.

Conclusion- Improve MCAS Symptoms by Reducing Stress

To heal from mast cell activation, you must address your trauma and stress head-on. This will allow you to regain control of your life rather than letting your past experiences dictate your future.

Keep in mind that EVERYONE with MCAS is resistant to implementing stress reduction techniques. This is because their brain feels uncomfortable when they try to slow down after years of chronic low-grade stress. To win the battle against MCAS, you must go against the grain and slow things down. Trust me, if anyone knows how hard this can be, it’s me.

Light At the End of MCAS Tunnel

The good news is, there is light at the end of the tunnel! Within 2 weeks of implementing these stress management tools, significant changes start to occur. Give it an honest shot and remain patient. If you are consistent and dedicated, you will eventually reap the rewards. Once you do, you won’t be able to live life without it.

If you have any questions about implementing stress reduction practices, get in touch. I’m willing to help and blessed to have the opportunity!

Happy healing everyone!

Matt Nedin
Certified Holistic Nutritionist 
EndSickness – Founder
Phone: (734) 846-8619
Email: endsickness@gmail.com
WhatsApp/Telegram: +17348468619

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