8 Ways to Manage Stress With Rheumatoid Arthritis

8 Ways to Manage Stress With Rheumatoid Arthritis

2. Join a Support Group

Family and friends are often your first line of support, but online and in-person groups offer interaction with others who share the experience of RA.

A chance to vent and hear about other people’s experiences can be a huge de-stressor, says Bella Fradlis, MD, a rheumatologist at Garnet Health in Goshen, New York.

You can also pick up smart coping strategies that others with RA have tried, from ways to get dressed quickly for work in the morning to setting a peaceful tone and rhythm for your day, she says. As time goes by and you get your RA under control, you may even discover a desire to mentor new members, which can give you a sense of purpose.

Research also suggests that seeking support from others can improve levels of inflammatory proteins known as CRP in those living with RA.

 Higher CRP levels imply higher levels of disease activity and inflammation.

Talk to your doctor about joining either an in-person support group near your home or an online forum, such as one of the Arthritis Foundation’s Connect Groups or CreakyJoints, a free online community of support and resources for people with all forms of arthritis.

3. Get Practical Help

You may be more prone to stress with RA if you have:

  • High pain levels
  • Low mobility
  • A lower income
  • Limited social support
  • Personality traits such as sensitivity to anxiety and excessive worrying

If you’re struggling to navigate the health system, or worrying about mobility or how to pay for medication, ask your local health center for advice on who to speak to.

  • A link to chat online on their Helpline webpage
  • A helpline to call, 800-283-7800
  • A helpline form to fill in with any questions

4. Keep a Gratitude Journal

During an RA flare, it’s easy to focus on the joint pain and stiffness. This is where journaling may help.

Some people find that writing in a gratitude journal can really help them focus on the good things in life, Dr. Fradlis says. It can help you relax, improve your mood, and even distract you from RA pain. Journaling in general can also be an effective and inexpensive way to release stress.

A review published in 2023 found that people who underwent gratitude interventions experienced better mental health, lower levels of anxiety and depression, and improved satisfaction with life overall.

Ways of getting started include:

  • Journal with a focus on positive experiences.
  • Post photos online with captions of gratitude.
  • Express gratitude to people around you.
  • Take time to reflect on things you’re grateful for.
Similarly, focus on what you can do, despite RA, to improve how you feel about your body and reduce depression.

Cognitive behavioral therapy (CBT) may also help: A meta-analysis showed CBT could significantly reduce levels of anxiety depression and relieve fatigue in RA symptoms.

5. Accept and Adjust to the Challenges

A chronic illness diagnosis can be stressful in itself.

Here are some tips from the Arthritis Foundation to help you adjust:

  • Remember you are not your RA. Keep being the person you were before, with friends, interests, and so on, only with extra challenges.
  • Accept the bad days. RA comes in flares, and most people do experience remission. There’s a good chance a better day is around the corner.
  • Monitor your symptoms. If you know certain factors increase the risk of a flare, try to minimize them. If symptoms are worsening, contact your medical team.
  • Seek help as needed. If you feel a flare coming on, make sure you have the medications you need at hand. Keep a list of helpful phone numbers handy and don’t be afraid to ask for help.
  • Express yourself. Share with others how RA is affecting you. It will help them understand your needs and when you might need help.

6. Practice Mindfulness

Take time out to relax, breathe, and focus to manage the pain and stress of RA.

A review published in 2021 found that people with RA who learned mindfulness had less depression, stress, and disease activity than those who didn’t, although more research is needed.

In 2022, researchers published the findings of a pilot study in which 28 people with RA received mindfulness-based stress reduction (MBRS) therapy in weekly sessions lasting 2.5 hours for eight weeks, plus a 6-hour retreat between weeks 6 and 7.

Up to 12 months after treatment, participants continued to have significantly lower levels of anxiety and depression and a greater ability to sleep, function, and cope with their emotions.
  • Guided meditation
  • Mindful movement, such as yoga or mindful walking
  • Mindful eating
Alongside mindfulness, it can be helpful to identify thoughts, emotions, and body sensations that are linked with your experience of RA, stress, or both.

7. Cultivate Your Sense of Humor

“The old adage ‘Laughter is the best medicine’ might not be so crazy after all,” says Victoria K. Shanmugam, MD, the director of the division of rheumatology at George Washington University in Washington, DC. “Our emotional and immune states share a complex and bidirectional relationship with one another.” And research backs this up: A sense of humor can be an effective coping strategy for people with RA and stress.

  • Lighten your mood
  • Stimulate the heart and other body organs by increasing your intake of oxygen-rich air
  • Activate and relieve your stress response, leaving you feeling more relaxed
  • Soothe tension by boosting circulation and relaxing stressed muscles

In the long term, it may:

  • Support your immune system by releasing stress-reducing neuropeptides
  • Help relieve pain by stimulating the body to produce natural pain killers
  • Make tough situations easier to face
  • Help you connect with other people
  • Reduce stress and anxiety and boost your self esteem
Here are some tips to help you get a regular laugh:

  • See the humor in your own experiences and laugh with others about them
  • Find a funny book or film to enjoy
  • Share online jokes and funny clips with others
  • Spend time with people who like to laugh or tell jokes
  • Find a local “laughter yoga” class
  • Play with or watch animals or children

8. Get a Good Night’s Sleep

People with RA often find it hard to get a good night’s sleep, which can worsen pain, mood, and fatigue. But, getting enough sleep can help you manage stress and RA, Fradlis says.

Research from 2022 suggests that better sleep may improve your pain and quality of life.

The authors define better sleep as:

  • A regular number of sleep hours each night
  • Reduced sleep disturbances
  • Falling asleep soon after turning the lights out
Tips for achieving this include:

  • Establish a regular bedtime and morning routine.
  • Ensure your room is cool, quiet, and dark enough for your comfort.
  • Avoid large meals in the evening and caffeine after midday.
  • Exercise regularly.
  • Switch off electronic devices at least 30 minutes before bedtime and leave them outside the room.
  • Keep a sleep diary to track your sleep patterns and causes of disturbances.
  • Ask your doctor to adjust your medication if pain keeps you awake.

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