We all deal with stress at some point, but if it’s making you feel overwhelmed, it’s not something to ignore.
When stress gets out of hand, it can impact your mental health. Plus, research shows that stress might even make arthritis symptoms worse or trigger flare-ups.
The good news? There are small steps we can take to manage stress better. We spoke with Yeliz Prior, a Professor of Clinical Rehabilitation at the University of Salford’s School of Health and Society, to learn more.
Yeliz herself lives with axial spondyloarthritis, a type of arthritis where the immune system attacks the spine and surrounding tissues.
What is Stress?
Stress is how our body reacts when we feel threatened or under pressure. It usually happens when we’re in situations we can’t manage or control.
Why Managing Stress is important, especially for Arthritis
Stress can make autoimmune inflammatory arthritis, like rheumatoid arthritis, psoriatic arthritis, and axial spondyloarthritis, worse. In these conditions, the immune system isn’t balanced and can attack joints, the spine, and even other organs.
“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
Here are some signs of stress:
- Feeling irritable, angry, or tearful
- Worrying or feeling anxious
- Headaches or stomach issues
- Trouble sleeping or disrupted sleep
- Fatigue
- Difficulty concentrating or making decisions
- Muscle tension or pain
“If you have arthritis and are stressed, you might notice joint pain getting worse,” adds Yeliz. “Stress can also lead to overeating or undereating, using drugs or alcohol, or withdrawing from social activities.”
What Causes Stress?
Stress can come from many sources, like work deadlines, financial problems, or organizing a big event like a holiday or wedding.
But living with arthritis can also create stress. Some of these challenges include:
- Dealing with pain and discomfort
- Trouble getting around
- Struggling with everyday tasks like cooking or cleaning
- The shock of getting diagnosed
- Worries about your long-term health
- Financial stress due to possible job loss
- Concerns about how your arthritis will progress
- Strained relationships, like canceling plans with friends and family
- Navigating health and social care services
Tips for Managing Stress
Yeliz shared some helpful tips for managing stress:
Reduce sources of stress
Arthritis can be unpredictable, and sometimes you may need to cancel plans if you’re in pain or feeling tired. Being flexible with your routine can help reduce stress. Understanding your condition better and managing symptoms might make you feel more in control, which helps ease stress. If you’re overwhelmed, don’t hesitate to ask for help from family, friends, or support groups. Sometimes just having someone listen can make a big difference.
Work can be a big stressor, so think about how you can manage it better. Could you ask your boss for help with your workload, or maybe adjust your time management?
Also Read: What are the Benefits of a Holistic Approach to Pain Management and Wellness?
Coping when you’re stressed
Relaxation techniques, like mindfulness or deep breathing, can help calm you down. Doing things you enjoy, like hobbies, can also take your mind off stress and pain.
For example, try:
- Knitting, painting, or other crafts
- Going for a walk with a pet, a friend, or on your own
- Watching your favorite TV shows
- Listening to music or podcasts
- Reading a good book
If you talk to your GP about your stress, they might recommend talking therapies like Cognitive Behavioral Therapy (CBT). CBT helps you change negative thoughts that can affect how you feel and act.
Building resilience to stress
Staying active can ease joint stiffness and help reduce stress. Getting enough sleep is also important for managing pain and boosting your mood. Stick to a regular sleep routine, keep your bedroom comfortable, avoid caffeine late in the day, and turn off your devices an hour before bed.
Staying connected with friends and a supportive community is crucial. Eating well is good for both your body and mind.
Yeliz’s Personal Experience with Stress
Yeliz lives with axial spondyloarthritis and is also autistic. She says:
“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?
What support is available?
If you’re feeling overwhelmed and your usual coping strategies aren’t working, you don’t have to handle it alone. Here’s where you can get help:
- Friends and family
- Your GP
- Mental health charities like Mind, Anxiety UK, and Samaritans
- Your workplace (many offer services like counseling or employee assistance programs)
- The NHS website (offers resources to manage stress)
- University or college support services (if you’re a student)
You can also reach out to online communities or helplines for support.
Taking small steps to manage stress can make a big difference in how you feel, both mentally and physically.
