What role does Stress Management Play in Preventing Pain Flare‑Ups?

Stress is something we all experience, but when it starts to feel overwhelming, it’s more than just a mental burden—it can have real physical consequences. For people living with arthritis and other long-term conditions, stress can do more than just make life feel harder; it can actually trigger pain flare-ups. Understanding the connection between stress and pain, and learning how to manage it, is key to maintaining both mental and physical well-being.

We spoke with Yeliz Prior, Professor of Clinical Rehabilitation at the University of Salford’s School of Health and Society, to explore practical strategies for stress management. Yeliz also lives with axial spondyloarthritis, a type of inflammatory arthritis affecting the spine, so she speaks from both professional and personal experience.

What is Stress?

Stress is your body’s natural response to pressure or perceived threats. While some stress can motivate us to take action, chronic stress occurs when our brains and bodies feel “under threat” for long periods. This prolonged stress can negatively impact your mental health, immune system, and—importantly for arthritis patients—your pain levels.

When stress becomes overwhelming, it isn’t just in your head. Physical symptoms like muscle tension, headaches, or fatigue can make pain conditions worse, creating a vicious cycle that’s hard to break.

Why Managing Stress is important, especially for Arthritis

For autoimmune and inflammatory conditions like rheumatoid arthritis, psoriatic arthritis, and axial spondyloarthritis, stress can exacerbate symptoms. In these diseases, the immune system is already out of balance, attacking joints, sFor autoimmune and inflammatory conditions like rheumatoid arthritis, psoriatic arthritis, and axial spondyloarthritis, stress can exacerbate symptoms. In these diseases, the immune system is already out of balance, attacking joints, spine, and even organs. Chronic stress can amplify inflammation, leading to flare-ups.pine, and even organs. Chronic stress can amplify inflammation, leading to flare-ups.

“Living with constant stress can hurt your health, especially if you have inflammatory arthritis,” says Yeliz. “Long periods of stress can make inflammation and pain worse, which can trigger flare-ups.”

Stress doesn’t just affect the body—it also impacts mood, sleep, appetite, and motivation to exercise. Since sleep, nutrition, and physical activity are all vital for managing pain, unchecked stress can have a domino effect on overall wellness.

“Living with constant stress can hurt your health, especially if you have inflammatory arthritis,” says Yeliz. “Long periods of stress can make inflammation and pain worse, which can make arthritis symptoms flare up.”

Stress affects us physically and mentally. It can lead to anxiety or depression, both of which are common in people with long-term conditions. Stress can also mess with your appetite, sleep, and ability to exercise, which are all crucial for managing pain and inflammation.

Also Read: How does Sleep Quality Affect Pain Levels and Overall Health?

Common stress symptoms

Recognizing stress early is key. Common signs include:

• Irritability, anger, or frequent tearfulness
• Persistent worry or anxiety
• Headaches, stomach issues, or digestive discomfort
• Trouble sleeping or disrupted sleep patterns
• Fatigue or low energy
• Difficulty concentrating or making decisions
• Muscle tension, stiffness, or pain

For people with arthritis, stress can directly worsen joint pain. Yeliz notes, “Stress can also lead to behaviors like overeating, under-eating, using alcohol or drugs, or withdrawing from social activities, all of which affect your health.”

What Causes Stress?

Stress can arise from almost any part of life, including:

• Work pressures or looming deadlines
• Financial challenges
• Major life events, such as weddings, holidays, or moving house
• Managing health conditions like arthritis

Living with arthritis introduces unique stressors:

• Pain and physical discomfort
• Difficulty performing everyday tasks (cooking, cleaning, commuting)
• The emotional shock of diagnosis
• Concerns about long-term health and disease progression
• Financial strain from potential work disruptions
• Social strain from cancelling plans or reduced mobility
• Navigating complex health and social care systems

Practical Tips for Managing Stress

Stress management is not one-size-fits-all. Here are strategies Yeliz and research-backed sources suggest:

1. Reduce sources of stress

• Be flexible with routines: Arthritis is unpredictable. Allow yourself to cancel or adjust plans when needed.
• Understand your condition: Knowledge reduces uncertainty, which lowers stress.
• Ask for help: Reach out to family, friends, or support groups. Even small gestures like having someone listen can ease stress.
• Workplace adjustments: Discuss workload management or flexible hours with your employer.

Also Read: What are the Benefits of a Holistic Approach to Pain Management and Wellness?

2. Coping when you’re stressed

Relaxation techniques can help calm the mind and body:

• Mindfulness and deep breathing exercises
• Engaging hobbies: knitting, painting, crafting, reading, or gardening
• Physical activity: gentle walks, yoga, or stretching
• Entertainment: listening to music or podcasts, watching TV shows
• Professional support: Cognitive Behavioral Therapy (CBT) helps identify negative thought patterns and develop coping strategies

3. Building Resilience

• Stay active: Exercise reduces stiffness, boosts mood, and mitigates stress.
• Prioritize sleep: Keep a consistent routine, optimize your bedroom environment, and avoid screens before bed.
• Nutrition: Balanced meals support both physical health and mental clarity.
• Social connection: Strong support networks buffer stress effects.

Yeliz’s Personal Experience with Stress

Yeliz shares how stress impacts her life as someone with axial spondyloarthritis and autism:

“My job involves long hours and academic responsibilities, and events like conferences can leave me feeling overstimulated. This takes a toll on me and makes my pain and fatigue worse.”

Receiving an autism diagnosis later in life helped Yeliz understand social stress triggers. With workplace flexibility and supportive colleagues, she can now manage her workload more effectively and reduce flare-ups.

“Planning activities carefully and setting boundaries has been key to maintaining both my mental health and physical well-being.”

“My job involves long hours and lots of academic responsibilities, and events like conferences can leave me feeling overstimulated. All of this takes a toll on me, and it also makes my pain and fatigue worse.”

Yeliz wasn’t diagnosed with autism until recently, but she now understands how social situations can be stressful for her. She used to push herself to meet job demands, which often led to arthritis flare-ups.

“Getting diagnosed with autism helped me rethink how I work and live. Thankfully, my job offers flexibility, and I have supportive colleagues. By planning my activities carefully, I can manage stress better and find a better work-life balance.”

Also Read: How does Regular Exercise Contribute to Overall Pain Management?

Support Options

You don’t have to face stress alone. Available support includes:

• Friends and family: Emotional support and practical help
• GP or healthcare providers: Can refer you to therapy or support services
• Mental health charities: Mind, Anxiety UK, Samaritans
• Workplace resources: Counseling, employee assistance programs
• Government and NHS resources: Online guides for stress management
• Student support services: Universities often provide counseling and wellness programs
• Online communities: Peer support forums and helplines

Taking small, consistent steps can make a significant difference in managing stress and preventing pain flare-ups.a big difference in how you feel, both mentally and physically.

Conclusion & Takeaways

Stress management is not a luxury—it’s a vital part of managing arthritis and preventing flare-ups. By identifying triggers, practicing coping strategies, and seeking support, you can reduce both mental and physical strain. Remember, even minor adjustments to daily routines, work-life balance, or sleep habits can improve overall quality of life.

Takeaway tips:

• Recognize stress symptoms early
• Use relaxation techniques and hobbies to cope
• Stay physically active and maintain a balanced diet
• Seek help when needed—support is available

Managing stress is an ongoing journey, but each step you take helps protect your joints, mind, and overall health.

Frequently Asked Questions(FAQs)