Stress and Arthritis.
Last updated Tuesday, January 04, 2005
Reduce stressWays to reduce stress Identify causes of stress
What causes you the most worry and concern? What situations make you
feel anxious, nervous or afraid? Once you know what the stressful
aspects of your life are, decide whether or not you can change them.
Keep a "stress diary" to record the events in your life that cause
stress. Record any physical symptoms you have. Try some of the ways to
manage stress suggested in this program, noting if they helped you.
Soon you will learn what upsets you the most, and which ways help you
cope the best. Then try to prevent those situations from occurring. For
example, if important family events usually make you anxious, plan to
get extra rest ahead of time so you are better able to cope.
Share your thoughts and feelings
It's usually helpful to talk to someone about your concerns. Perhaps
a family member, friend, co-worker or member of the clergy can help you
see your problems in a different way.
Learn to tell people when you can't do certain things. Saying "no"
to people is important and you shouldn't feel guilty when you do. You
may find that turning down extra duties--even for a short period of
time--reduces your stress.
Respect your limits of energy, pain, and time. If you don't, you can
become so worn out that you can't be the kind of friend, lover, or
parent you want to be.
Realize that you have the right to decide if you want to discuss
your arthritis. If having arthritis limits your activity, that may be a
good reason to mention it. Otherwise, your arthritis is a private
matter.
Learn to express anger and other negative emotions without hurting
others. It's all right to be angry! However, try to say, "I'm feeling
angry, " instead of, "you are making me angry. " This lets you express
your feelings without blaming someone else. "Striking" someone with
words will only make that person feel under attack. This can make the
conflict harder to resolve. Learning to express your feelings will
enable you to improve relationships with the people who are important
to you.
Try to avoid depression
A condition such as arthritis can bring about feelings of
depression. You may feel sad or "blue, " or have more serious thoughts
of hopelessness and despair. Depression can make you feel miserable and
also increase your pain.
You may wonder, "why me?" or "why are other people able to do things
I can't do?" You may be angry or feel sorry for yourself. It might help
to know that these are common feelings of people who have arthritis.
Usually feeling depressed depends on how you deal with events in
your life, whether they are real or imagined. If you believe you're a
helpless victim of depression, you probably won't do anything to
overcome it. Here are some tips to help you manage depression:
- Realize that you are responsible for how you
feel. If you are aware that your state of mind is up to you, then you
are more likely to take an active approach to improving your mood.
- Take
care of yourself. You're special--so pamper yourself. Try something
good to eat, take a leisurely bath, or buy something nice for yourself.
- Be
a "doer." When you're sad or lonely, go to an event. Get involved in
neighborhood or volunteer organizations. Don't forget the joy of giving.
- Find
new activities to replace old ones so you can continue to grow and
develop. Discover new creative outlets, such as hobbies, skills or
interests.
- Remember that it's all right to cry. A good cry can be a healthy way to relieve tension.
- Keep in touch with family and friends, by phone if you can't get out. Don't let your arthritis set you apart from others.
- Try to discover what set off your depression and learn to avoid those events in the future.
- Be
alert for signs of depression that last for more than two weeks. If you
continue to have signs such as eating or sleeping too much or too
little, or feeling hopeless, forgetful, restless, or more tired than
usual, tell your doctor. Sometimes this type of depression is caused by
a change or an imbalance in the body's chemistry. Often certain drugs
can correct such an imbalance.
Simplify your life
Look at your activities. Decide which ones are most valuable and
omit those that aren't. Many tasks or chores may seem necessary. But
are they? They may be important only in your mind. Your family and
friends enjoy you more when you're rested and healthy. Therefore, don't
get worn out trying to do too much. Instead, do a few things well.
In addition, ask for help when you need it, and accept it
gratefully. You may also use aids and devices to make your everyday
tasks easier.
Manage time and conserve energy
When you usually have pain and limited energy, it's natural to work
harder on days you feel well. Instead of getting worn out trying to do
everything, organize each day the night before or in the morning. Plan
to do the most stressful or hardest task early in the day. Schedule
rest periods, and remember to take them before you get worn out. Pace
your activities by doing a heavy task and then light ones. Don't try to
do too many heavy chores in one day.
Set goals
Goals give you something to work for, and they give you satisfaction
once you achieve them. Set short-term, achievable goals, taking one day
at a time. Remember to include hobbies and friends. Because of the
uncertainty of your arthritis, be flexible about the time needed to
complete a goal. Take some time to think about your long-term goals.
How has your life changed since you last thought about your goals? Has
your arthritis affected them? What is most important to you now? What
do you want to achieve?
Avoid drugs and alcohol
Realize that drugs and alcohol don't solve life's problems. When
people who smoke are under stress, they tend to smoke more. Some people
use alcohol, marijuana, or other drugs in an attempt to solve or to
escape from life's problems. These substances can only add to your
health problems. They don't help you manage stress. In fact, in the
long run they can increase your stress. Instead, see a mental health
counselor or ask your community health service or hospital about
programs offered in stress management.
Seek support and education
Most Arthritis Foundation chapters have clubs and support groups.
Many chapters offer educational programs such as the Arthritis Self
Help Course, which meets for two hours each week for six weeks. The
course emphasizes many topics, including stress and pain management.
These groups can allow you to discuss problems or concerns with people
who have similar ones. Sharing will help you realize that you are not
alone.
Try to stay healthy
Remember that having arthritis is only one part of your total health
picture. Sometimes people feel so overwhelmed trying to manage their
arthritis that they forget about the rest of their health. You control
your diet, weight, exercise,
and attitude, for example. By becoming as physically and mentally fit
as possible, you can improve your energy, state of mind, and your level
of stress.
Make time for humor and fun
Schedule time for play and become involved in activities that make
you laugh. There is almost a magical quality about laughter. No matter
how sad your mood, laughing can make the world look brighter. Laughter
dissolves tension--you can't be "uptight" and laugh at the same time!
Joke with friends or see a funny movie. You know yourself--do what is
fun for you.
Seek help if you need it
Get help to cope with constant, hard-to-solve problems. For
instance, a mental health counselor or therapist may be able to help
you work through a serious marital problem or severe depression. He or
she might be able to help you find positive ways to express anger, if
that has become a major concern.
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