Stress and Arthritis

Learning to cope with your stress in a positive ways such as through relaxation can reduce your pain, make you feel healthier and help you deal with the extra demands of your disease. People with arthritis may have to rely on friends and family members more often for help. They may also have to adapt to changes such as their job status, energy level and body image. Medical expenses may also be a problem as well as having to deal with pain.

Physiology of Stress

When the body experiences stress, it releases chemicals into the bloodstream. This causes an increase in heart rate, blood pressure, breathing rate, metabolism and muscle tension. These physical changes give the body increased strength and energy to prepare for stressful experiences.

When the body builds up these physical responses over a period of time without any release, they begin to have a negative effect on the body. This can worsen your arthritis symptoms and lead to other chronic health conditions. If you can apply stress management techniques as soon as a difficult situation arises, your body will be able to quickly repair any damage caused by stress.

Signs & Symptoms of Stress

It is important to know when your body is experiencing unhealthy stress. Here are a few signs and symptoms of stress:
• Muscle tension (especially in shoulder, arm or neck muscles)
• Stomach problems (indigestion, stomachache, diarrhea or constipation)
• Sleep problems (difficulty falling asleep or getting up in the morning, sleeping too much or having bad dreams)
• Loss of appetite
• Cold and clammy hands
• Heart palpitations or tight or heavy chest
• Dry mouth
• Emotional reactions (anxiety, anger, moodiness, hopelessness, poor concentration, depression or low self-esteem)
If three or more of these symptoms last more than one week, consult your doctor to determine whether or not you should seek professional help.

Positive vs. Negative Stress

Although too much stress can be harmful to the body, a small amount of stress is necessary for your body to function properly. Positive stress (for example, stress that occurs while taking an exam or being on stage) can actually help you perform better. Furthermore, this type of stress is only temporary, and your body's physical changes (heart rate, blood pressure, breathing rate, metabolism and muscle tension) can quickly return to normal.

However, when your body experiences negative stress, the physical symptoms of stress, such as increased heart rate and blood pressure, remain for longer periods of time. Because your body does not have a chance to recover from the stressful situation, you gradually become physically and emotionally drained, which can lead to chronic stress. It is important to recognize what type of stress you are experiencing and how to deal with it most effectively.

Benefits of Stress Management

Learning how to manage your stress can:
• Help you have less pain and feel healthier
• Help you cope with the extra demands of arthritis
• Help you identify what causes your stress
• Help you determine what situations you can handle and which ones you cannot
• Help you reduce the cause of your stress
• Help you respect your limits of energy and pain
• Help you simplify your life
• Help you overcome negative effects of stress

Arthritis and Stress Management Options

Learning how to manage your stress is important when it comes to controlling your arthritis pain and symptoms. There are many helpful activities that you can practice right in the comfort of your own home. Remember, learning a new skill takes time and you should practice a new technique for at least two weeks before you decide it doesn't work for you.

Guided Imagery

This is a relaxation technique that involves taking your mind to a peaceful place where you can create your own positive thoughts, feelings and images. This technique works best when you are able to completely relax your mind and body. In order to be completely relaxed, find a quiet place at home or in the office where you can be uninterrupted for at least 15 minutes. Try to find a comfortable position, whether you are sitting up or lying down. Your clothes should be loose fitting and your legs, ankles and arms should be uncrossed. This will keep your body's circulation flowing, which helps in the process of relaxation.

Exercise

Although people are often skeptical about exercising with arthritis, it can be safe and effective as long as you do not overstress your joints. Furthermore, exercise will help alleviate your arthritis pain and symptoms by:
• Strengthening joints and bones to protect from injury and shock
• Reducing pain and stiffness
• Improving energy level
• Promoting a positive attitude and feeling of well-being
Exercise not only promotes the management of your arthritis, but it can help your overall health. Exercise can reduce the symptoms of heart disease, cancer, osteoporosis and diabetes.

Spirituality

Although difficult to measure their effects on the body, researchers have found that spirituality and prayer can actually have a positive effect on health. Studies indicate that people who rely on spirituality as a source of support live longer, take better care of their bodies and have a faster recovery time from illness. In addition, studies suggest that prayer may have the same calming effects on the body as meditation.