Stress Management With RA: 4 Ways to Break the Cycle
Stress management is a key element of rheumatoid arthritis (RA) disease management. Because, for many of us, stress is a key contributor to ongoing battles with flares and fatigue.
However, some traditional stress management options aren’t exactly RA/RD friendly and can even sometimes present more stress instead of less. Uncontrolled stress can cause flares, which can, in turn, result in even more stress. The cycle goes on and on unless we can come up with a way to break the cycle and find a reprieve, no matter how brief.
Managing stress to limit flares
It is easy for our doctors to tell us to "manage stress" and, therefore, help limit flares. But we all know that doctor advice always sounds easier than the reality of putting that advice into daily practice.
For me, post diagnosis, traditional stress management options became much more difficult.
For example, I used to love a good massage, but now I hate being touched. And I used to blow off steam with a few drinks out with friends; now, those stress-busting outings with old friends just aren’t realistically possible anymore. Even with the best of intentions, I just got so frustrated with myself constantly needing to cancel it just contributed more to my stress as opposed to relieving it. Not to mention the fact that today my body just hears the word "alcohol" and immediately begins to rebel.
4 ways to break the stress-induced flare cycle
1. Ask yourself: What do you love? Do more of that.
In the years before my diagnosis, if someone asked what I loved to do, my answer would be significantly different than what it is today. If you haven’t taken the time to ask yourself what you love to do despite your RA/RD, then you should make that a priority. Everyone, no matter if they live with RA or not, needs to have something in their life that they love to do.
Sure, it may not always be easy to do with RA. Or perhaps you aren’t able to do it with the same frequency or maybe even at all. But if you don’t know the answer to that key question, then in my opinion, exploring new things and finding something that you love is just as important as any other part of your RA/RD treatment plan.
2. Accept that some things are out of your control
There will literally always be things in life that cause us to feel stress. It is part of the human experience. We will always have daily pressures for basic needs. But beyond that, we have relationships with others that can cause stress, especially when the choices that other people make are outside our control.
Maybe you have grown children that you worry about making choices different than you’d like. Or perhaps you have a spouse or significant other that doesn’t understand what daily life with RA/RD is like and you don’t get the support you wish you had. All these situations create stress in our lives, and in many cases there are large parts of them that are outside our control.
I won’t ever be able to change the decisions my mother-in-law makes. Or, sadly, even if my insurance approves a new biologic medication. But I do feel a whole lot less stress when I accept that some choices and those consequences are outside of my control.
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View all responses3. Identify what situations contribute to your stress
Part of stress management might include removing yourself from situations and relationships that foster an unhealthy amount of stress or anxiety in your life. Of course, no relationship is perfect; we are all flawed humans. But if the fruits of a relationship are consistently unhealthy for you or leading to stress-induced flares, then you might want to consider making some possible changes.
That might not mean walking away from a relationship altogether. Maybe it means clear boundaries or some time apart. But having RA/RD and loving someone who has it are very challenging relationships for which not everyone is cut out to offer support or understanding. Only you can decide what choices are right for you.
4. Make it a priority
Fluctuating stress levels are normal. But if you notice consistent or consistently increasing levels of stress, it is time to make stress management a priority.
One easy way to track this is a simple 1-5 level for the day before bed each night. You don’t have to make more stress simply to figure out how to track your stress. Sometimes I notice that something seems "off" and I just can’t place it. Chances are, it’s that sneaky freight train of stress waiting to run you over.
Seeking professional guidance can help, too
Even if you set aside all the other aspects of life, living with a chronic illness like RA/RD alone creates a huge amount of stress. If you feel yourself struggling and you can’t seem to get a handle on the constant stresses of life with rheumatoid arthritis, you might benefit from speaking with a counselor or other professional who can help you develop some skills for keeping that stress in check.
Do you have any go-to strategies for managing stress with RA? Share with us in the comments below!
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