Living with a chronic illness like Rheumatoid Arthritis (RA) isn’t just about managing joint pain or physical symptoms. It can also take a toll on your emotional health. The unpredictable flares, fatigue, mobility challenges, and even the side effects of medication can create a cycle of stress, anxiety, and frustration. And what’s worse? That same stress can sometimes make RA symptoms feel even more intense.
Let’s break it down. Here's how RA and stress relate, and what you can do to safeguard your mental health while keeping your condition under control.
The Link Between RA and Stress
RA is an autoimmune disease, in which your immune system incorrectly attacks your joints, leading to inflammation, pain, and stiffness. Since it's chronic, there's no magic pill—just a lifetime of living with symptoms.
Stress creates a biological response in your body and releases hormones like cortisol and adrenaline. Under constant stress, your immune system may be even more out of balance. For people with RA, this would imply that stress can exacerbate inflammation, increase pain, and trigger flares.
Not to mention, the day-to-day impact of RA; having to miss work, cancel plans, or need help with daily tasks can leave you feeling helpless, isolated, or even depressed.
Also Read: The 4 Stages Of Rheumatoid Arthritis: Expert Explains These Stages, Symptoms, And Management Tips
Symptoms That Stress Is Getting You Down
You may not even notice how stressed you are until it manifests in subtle ways. Here are a few of the more common symptoms:
- Increased or worse RA flare-ups
- Difficulty sleeping
- Feeling overwhelmed, annoyed, or blue
- Muscle tension or exhaustion that isn't related to RA
- Difficulty focusing or making decisions
Strategies to Manage Stress While Living with RA
1. Move Your Body
Exercise is one of the best stress-busters, and it's great for joint health too. The trick is to choose low-impact exercises, such as yoga, swimming, tai chi, or walking. They ease stiffness, boost your mood, and enhance sleep without causing additional stress to your joints.
2. Prioritise sleep and rest
When your joints are sore, a good night's sleep feels like a luxury. But stress, pain hypersensitivity, and fatigue mount with sleep deprivation. Hence, develop a relaxing bed routine: turn down the lights, skip screens, use a weighted blanket, or listen to soothing music. If pain is interfering with sleep, talk to your physician about changing medications or physical therapy.
3. Mind your mind
Mindfulness strategies, like deep breathing, guided meditation, or progressive muscle relaxation can calm your nervous system, facilitating better management of pain and emotional tension. Even five minutes a day can be beneficial.
Also Read: Travelling With Rheumatoid Arthritis? Here Are Things To Remember For A Pain-Free Trip
4. Stay connected, don’t isolate
RA can be emotionally isolating. On days when the pain feels unbearable, it’s easy to withdraw, however, social connection is key to mental health. Be honest with friends and family about what you're experiencing. And if you feel misunderstood, consider joining a support group (in-person or online) where others truly get it.
5. Seek professional help if necessary
There is no shame in getting help. A mental health expert can walk you through coping techniques, treat anxiety or depression, and work with you through your emotions in a secure environment. Some rheumatology clinics even employ counsellors or psychologists who specialise in chronic illness.
6. Work with your doctor on a realistic plan
Managing RA stress also means knowing your condition is under control. Frequent check-ups, appropriate medication, physical therapy, and lifestyle adjustment walk hand-in-hand with mental well-being. Ensure your treatment regimen is achievable and tailored to you because your mental health is as important as your physical health.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]