Some people with spinal cord injuries feel "disconnected" from their bodies or no longer "feel themselves" due to the lack of sensation and movement from paralysis.
Some feel uncomfortable in their bodies because they look differently than they did before their injury and it can be frustrating not seeing what they expect when they look in the mirror.
If you relate to these feelings, don't worry, most people with SCI become more comfortable over time and find ways to reconnect when they feel disconnected from their bodies.
Here are 10 tips from SCI survivors on how to feel more connected to your body and to get physical stimulation when you have paralysis.
1. Exercise & Eat Well
The best way to feel reconnected to your body after a spinal cord injury is to exercise and eat well. Taking charge of your health and being intentional about diet & exercise forces you to pay attention to your body which often helps when people feel disconnected.
Some people recommend trying a new diet and paying close attention to how what you're eating affects your physical and mental health.
Making a big change to what you eat can be a good way to find out if certain foods have a positive or negative impact on how you feel. Ensure your diet has all the calories and nutrients your body needs to be healthy.
Working out at least three times a week is strongly recommended for people with spinal cord injuries. Regular exercise provides many mental health benefits, in addition to improving your physical health.
Some people with SCI report that working out, moving, and stretching regularly helps them feel more sensation and better connected to their bodies.
2. Physical Affection & Intimacy
Some people with spinal cord injuries have found that physical touch and affection from close friends and loved ones help them feel more connected to their bodies.
Gentle touch like hugs, massages, cuddling, and other affection from others are often comforting and can help you avoid feeling disconnected from your body.
Physical intimacy has also helped people feel more confident, attractive, and reconnected to their bodies in ways they thought were lost.
3. Focus on Areas with Sensation
Some people with paralysis recommend spending time doing activities that stimulate the parts of your body where you have feeling. Physical stimulation, especially interesting and unique sensations, can help you feel more connected to your body.
For example, getting a massage on the parts of your body where you have the most feeling is a simple, popular way to get physical stimulation.
Some people with SCI say feeling unique and interesting physical sensations makes them feel more connected to their bodies, so they spend time doing activities that provide good physical stimulation.
For example, sports like adaptive rock climbing involve unique types of movement and rarely-used muscles in the arms, back, and shoulders. By exercising muscles you rarely use, you can feel unique sensations.
For people with high cervical injuries, learning to sing, doing impressions, and yodeling are some fun activities that can create interesting sensations in the vocal cords, tongue, and throat.
4. Adaptive Yoga
Adaptive yoga is great for people with spinal cord injuries because it can be adjusted to accommodate any physical limitations.
It's a very popular exercise for people with SCI. Yoga can help you feel more connected and aligned with your body because a large part of yoga is focusing on your breath and paying attention to how each part of your body moves and feels.
For some people, yoga also helped them feel "grounded to the Earth" again despite being in a wheelchair.
By making yoga a part of your daily or weekly routine, you can become much more comfortable in your body by strengthening the mind-body connection.
5. Keep Up with Regular Grooming
It is magical how a simple thing like a new haircut, a fresh shave, or a face or makeup (or just some lipstick) can help you feel like your old self.
Try to continue whatever grooming habits you had before your injury, whether it's painting your nails, getting hair extensions, or dyeing your hair new colors.
Taking care of your body, even in little ways, can help immensely with your mental health and help you feel more connected to your body.
Simply put, don't let your injury take away from your self-care. Look for new methods to make your grooming routines easier and don't be afraid to ask friends and family for help.
6. Dress Well & Wear Clothes You Like
Another way to feel like your old self is to dress like your old self.
This can be difficult if your clothing pre-injury is hard to wear (high heels, tight jeans. etc) but, for the clothing that does work, we encourage you to wear it or wear whatever makes you feel good.
Feeling comfortable in your clothes and dressing how you like will help you feel more confident and less disconnected from your body.
There are also plenty of adaptive clothing available that look great and are easy to wear in a wheelchair. Search online for options that meet your needs and match your taste.
7. Find Activities That Spark Joy
From flying a drone to baking cupcakes, a great way to feel reconnected to your body post-injury, and engaged in life, is to do things that "spark joy".
Many activities can spark joy, and it varies depending on the person. After a spinal cord injury, many people explore new hobbies and discover new activities they enjoy.
You may find you're passionate about singing in a choir, creating art, or cooking. Spending time with friends, traveling, going to events, and having new experiences also spark joy for most people.
If your spinal cord injury prevents you from doing some of the activities you used to enjoy, look for an adaptive version you can still participate in. For example, if you enjoyed competitive running, you can try wheelchair racing to recapture the competitive spirit and the rush of speed.
Many people with SCI find that participating in activities that bring them joy helps remind them that their body's limitations won't prevent them from having a fulfilling life.
8. Learn New Things
When you have a spinal cord injury, you may have less control over your body, but you still have control over your mind. Many people with spinal cord injuries suggest finding joy in learning new things and trying hobbies that are mentally stimulating.
Some people set "learning goals" for themselves. Focusing on learning something new can help redirect your attention away from negative thoughts and toward subjects you're excited about.
Some people try learning a new language or return to college to take courses in subjects they're interested in.
By learning new things, you'll keep your mind sharp, avoid boredom, and find ways to spend your time that are positive, rewarding, and fulfilling.
9. Meditation
There is a reason meditation has been an ancient practice for centuries – it works.
Many people turn to meditation to find peace of mind and inner calm, and it can also be used to help realign a person with their body, especially in the face of an illness or permanent disability.
Finding time each day to do a simple meditation, which essentially is a mental pause, can have a huge impact on your mental health and is highly encouraged after a spinal cord injury, especially by mental health therapists.
10. Practice Body Neutrality
There is a mindset called "body neutrality" that has helped many people with spinal cord injuries think about their bodies in a more positive way.
When you have paralysis, it's common to feel frustrated with what you've lost. The body neutrality mindset asks you to take a neutral stance toward your body, both physically and emotionally, so you no longer put any energy or time into being frustrated or hating your body's limitations.
By practicing body neutrality, people are able to feel more at peace with their bodies, which can help immensely when living with a spinal cord injury.
