Reducing Stress to Reduce Rheumatoid Arthritis Pain

While there is no cure for RA, you can control it with these stress-reducing tips.

With the host of frustrating and painful symptoms associated with rheumatoid arthritis (RA), including difficulty performing everyday tasks, from lifting a bag to lifting a baby, it’s no wonder that high stress levels, sleep disturbances, sadness and even depression are associated with the condition.

Unfortunately, high stress levels, and the feelings of anger and frustration that often attend them, can cause you to feel more pain. Why? Psychological tension releases chemicals called catecholamines, which can make you more sensitive to pain.

When you’re feeling stressed and anxious, you often have difficulty sleeping too, which then makes you feel even worse. That’s why it’s so important to do your best to control and reduce such tension.

QUIZ: Are You Feeling Stressed?

One of the first steps in trying to reduce stress is to understand exactly what’s causing it. It may be the loss of your old exercise routine, or not being able to sit at your computer and type, or the fact that going to the grocery store has become an ordeal.

Experts recommend the following stress reducers for people with RA:

• Make an appointment with a therapist who can help guide you through a successful stress-management program. Calming the nervous system can actually reduce inflammation and help dampen the vicious stress-pain cycle.
• Start a stress diary to help identify stressful situations. Knowing your stressors is the first step to reducing the degree of stress you feel.
• Avoid unnecessary stress. Once you know common stressors, learn to avoid stressful people, tasks and situations.
• Make your to-do list truly doable. Trying to complete tasks you can no longer do will only make you feel worse. You can produce satisfying feelings of accomplishment by tackling tasks appropriate to your abilities.
• Do your best to accept stressful situations that simply can’t be avoided. Acceptance will make the situations less stressful.
• Share your feelings. Just talking about stressful situations with someone you trust can be very therapeutic.
• Be sure to make time for things that you like to do, whether it’s getting together with friends or working in the garden. Do something that you enjoy every day.

The Yoga Solution
Yoga is a powerful tool for people with rheumatoid arthritis. On the one hand, it can help with flexibility and strength; on the other, it can help you relax. Both help reduce pain, stress and feelings of sadness.