How to Manage Stress When You Have Arthritis
It's normal to feel stressed sometimes, but arthritis can cause persistent stress and worry. The pain and fatigue may make it difficult to work full time or complete all of your daily tasks, which can lead to anxiety. Rheumatoid arthritis may also affect your appearance, which could make you feel stressed, frustrated, and self-conscious.
Unfortunately, stress can also make your arthritis symptoms worse. Researchers have noticed a correlation between stress and arthritis pain, although they’re not sure exactly what causes this link. One possibility is that stress causes a physical reaction in the body that leads to arthritis flareups. When you’re stressed, your body may release extra cytokines, which are molecules that cause inflammation. Then, pain from arthritis flareups can then make you feel more stressed, which in turn make your symptoms even worse.
The psychological effects of stress may play a role in arthritis pain, too. You may become so preoccupied with the stress that you don’t take care of yourself physically. Also, being in a negative mental state can make your physical pain or discomfort seem worse.
It’s easy to get stuck in a vicious cycle of feeling stressed and experiencing flareups. Finding healthy ways to manage stress is essential for anyone with arthritis. Here are five ways to naturally cope with stress with arthritis:
1 - Exercise
Exercise is one of the best things you can do to manage your arthritis symptoms and keep your stress under control. When you work out, your brain releases endorphins, which boost your mood and lower your perception of pain.
A combination of cardio exercise and strength training is great for managing stress with arthritis. However, you should consult your doctor before you start a new exercise regimen. If your symptoms prevent you from exercising on your own, consider working with a physical therapist to discover safe exercises that help you feel better physically and mentally.
2 - Prioritize healthy living.
Keeping a regular sleep schedule will help you deal with stress. Sleep deprivation makes you much more susceptible to stress and anxiety, so getting plenty of rest should be a top priority. Avoid smoking and excessive drinking, and try to eat a balanced diet. Eating healthy foods is great for your physical health, but it can also make you feel better mentally.
3 - Meditate
Meditation can relieve stress, improve your mood, and even reduce physical pain. There are lots of online resources to learn how to meditate, and you can follow audio or video guides until you feel comfortable trying it on your own. However, meditation shouldn’t be complicated. You can practice mindfulness meditation simply by sitting in a quiet room, closing your eyes, and focusing your attention on your breath for 10 minutes. Whenever your mind wanders, gently bring your attention back to your breath.
4 - Join a support group
A support group can connect you with other people who are going through a similar struggle. You may learn some valuable stress-reduction tips from people in the group, or it may be helpful just to speak with people who can empathize with you. If there are no in-person support groups in your area, you can try joining an online group.
5 - Seek professional help
If your stress feels out of control, getting help from a professional may be the best option. You can speak to your GP about your concerns, and they can refer you to a counselor. Even just a few appointments with a therapist could help you gain valuable skills for managing stress with arthritis.
