How do you manage stress?
How Do You Manage Stress? Learning to Cope with Life, Chronic Pain, and Everyday Challenges
Stress is a part of everyday life. We cannot always control what happens around us, but we can learn healthier ways to manage how we respond to it.
Let’s face it. Life can be stressful! Between family responsibilities, finances, work, relationships, health concerns, and everything else that comes our way, there are days when we feel completely overwhelmed.
I manage stress in several ways, including playing games on Facebook or my phone to take my mind off things. I also enjoy walking because it helps me clear my head and relax. Sometimes, I simply try to distance myself from whatever is causing the stress and give myself a mental break. But there are days when nothing seems to work, and I just have to accept that tomorrow is another day.
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Now imagine dealing with all those everyday challenges while living with one or more forms of arthritis or another chronic health condition.
For millions of people living with arthritis, stress goes beyond the usual frustrations of daily life. There are doctor’s appointments, physical therapy sessions, medications, insurance issues, medical expenses, and the uncertainty of not knowing how you will feel when you wake up tomorrow.
Some medications can cause fatigue, dizziness, or other side effects that make everyday responsibilities more difficult. Add chronic pain, poor sleep, and limited mobility, and it’s easy to understand why stress can become overwhelming.
But here’s something important to remember: Managing stress doesn’t mean eliminating every problem in your life. It means developing coping skills that help you handle those problems without sacrificing your physical and emotional well-being.
Understanding the Connection Between Stress and Arthritis
When we experience stress, our bodies release hormones such as cortisol and adrenaline. These hormones are part of our natural fight-or-flight response.
In short bursts, this response can be helpful. However, when stress becomes chronic, it can interfere with sleep, increase muscle tension, contribute to fatigue, and make pain feel more intense.
For someone living with arthritis, this can create a frustrating cycle:
● Pain contributes to stress.
● Stress interferes with sleep.
● Poor sleep increases fatigue and pain sensitivity.
● Fatigue makes everyday activities more difficult.
● Increased pain and frustration lead to even more stress.
Stress may also influence inflammatory processes, although the relationship between stress and different types of arthritis is complex.
The goal is to interrupt that cycle before it begins controlling your daily life.
15 Practical Ways to Manage Stress Without Relying on Meditation or Yoga
Meditation and yoga are often recommended for stress management, and they can be helpful for many people. However, they aren’t everyone’s cup of tea!
Fortunately, there are plenty of other activities that can help us relax, improve our mood, and take our minds off everyday worries.
1. Try Tapping (EFT)
Emotional Freedom Techniques, commonly called EFT or tapping, involve gently tapping specific points on the face and upper body while acknowledging a stressful thought or feeling.
Some people find tapping calming and use it when feeling anxious, frustrated, or overwhelmed.
For example, you might gently tap the side of your hand while saying:
“Even though I’m feeling stressed today, I’m going to give myself permission to relax.”
Continue tapping gently on points around the face and upper body while focusing on slowing down and releasing tension.
Research into EFT is still developing. Some studies suggest it may reduce anxiety or perceived stress, but evidence is limited, and it should not replace professional mental health treatment when needed.
2. Take a Walk and Enjoy Your Surroundings
Walking is one of the simplest ways to help manage stress.
You don’t have to walk five miles or push yourself to exhaustion. Even a comfortable 10- or 15-minute walk can provide a welcome change of scenery.
Walking may help:
● Improve your mood.
● Reduce muscle tension.
● Support cardiovascular health.
● Improve sleep quality.
● Maintain joint mobility.
For people with arthritis, choose comfortable shoes, walk on even surfaces, and adjust your distance according to your symptoms.
If heat and humidity bother you, consider walking early in the morning, in an indoor shopping mall, or somewhere air-conditioned.
Remember, movement should help your body, not punish it.
3. Play a Video Game or Facebook Game
Yes, you read that correctly!
Playing a video game, computer game, or one of your favorite Facebook games can be a wonderful mental distraction.
Whether you’re building a virtual farm, solving puzzles, playing cards, or completing quests, games give your brain something enjoyable to focus on besides pain, appointments, and everyday worries.
Games may provide:
● Mental stimulation.
● A sense of accomplishment.
● Entertainment and relaxation.
● Social interaction with other players.
● A temporary distraction from stress and discomfort.
Just remember to take breaks, stretch your hands, and avoid sitting in one position for too long.
If you have arthritis in your fingers or wrists, choose games that don’t require repetitive or forceful movements.
4. Exercise in Ways That Are Gentle on Your Joints
Exercise is not just about losing weight or building muscle. Physical activity can also improve emotional well-being.
For people living with arthritis, low-impact activities are often more comfortable.
Consider trying:
● A recumbent bicycle.
● Water walking or water aerobics.
● Gentle stretching.
● Chair exercises.
● Light resistance training.
● Short sessions on a treadmill.
Water exercise can be especially beneficial because buoyancy reduces the amount of weight placed on your joints.
A recumbent bicycle offers back support and may be easier on certain painful joints than other forms of exercise.
Always discuss a new exercise program with your healthcare professional, especially if you have significant joint damage, instability, or another medical condition.
5. Listen to Music That Makes You Happy
Music can have a powerful effect on our emotions.
Sometimes all it takes is hearing a favorite song to change your mood.
Put on some oldies, country music, classical music, rock and roll, or whatever makes you feel good.
Sing along if you want!
Music can help shift your attention away from worries, encourage relaxation, and bring back happy memories.
You might even find yourself dancing around the kitchen. Just be mindful of your balance and joints!
6. Spend Time Outdoors and Connect with Nature
There is something refreshing about getting away from the television, computer, and constant stream of information.
Sit outside with a cup of coffee. Watch the birds. Enjoy the flowers. Visit a park or sit near a lake.
You don’t have to be physically active to benefit from a peaceful outdoor environment.
For those living in hot climates, find a shaded location, stay hydrated, and avoid the hottest part of the day.
Even spending a few minutes on a patio or balcony can provide a pleasant break.
7. Get Creative with a Hobby
Creativity is an excellent way to redirect your attention.
When you’re focused on making something, your mind has less room to dwell on the problems of the day.
Consider:
● Painting or drawing.
● Writing or blogging.
● Photography.
● Gardening.
● Scrapbooking.
● Designing greeting cards.
● Sewing or crafting.
● Cooking or trying a new recipe.
If you have arthritis in your hands, look for ergonomic tools, larger grips, and hobbies that don’t require prolonged repetitive movements.
The goal isn’t perfection. It’s enjoyment.
8. Practice Deep Breathing
You don’t have to meditate to benefit from slow breathing.
When stress builds, our breathing often becomes faster and shallower.
Try sitting comfortably, relaxing your shoulders, and breathing slowly through your nose.
Inhale gently for four seconds, then exhale slowly for about six seconds.
Repeat for a minute or two without forcing your breath or holding it.
If you feel lightheaded, return to your normal breathing.
Slow, comfortable breathing can help calm the body’s stress response.
9. Laugh More Often
When was the last time you laughed so hard that your stomach hurt?
Laughter can provide a much-needed emotional break.
Watch a funny movie, enjoy a favorite sitcom, call a friend who makes you laugh, or watch a few humorous animal videos.
Laughter doesn’t make your problems disappear, but it can temporarily relieve tension and improve your mood.
And sometimes, a good laugh is exactly what we need!
10. Learn to Say No Without Feeling Guilty
This is something many of us struggle with.
We take on responsibilities, agree to favors, attend events when we’re exhausted, and continue pushing ourselves because we don’t want to disappoint anyone.
But constantly putting everyone else’s needs ahead of your own can contribute to burnout.
It’s perfectly acceptable to say:
“I’m sorry, but I can’t do that today.”
You don’t owe everyone a lengthy explanation.
If you’re living with chronic pain or fatigue, protecting your energy is an important part of managing your health.
11. Spend Time with People Who Lift You Up
Supportive relationships can make a tremendous difference in how we handle stress.
Call an old friend. Have lunch with someone you enjoy. Join a community group or participate in an online support group.
For people with arthritis, connecting with others who understand chronic pain can be especially valuable.
Sometimes you don’t need someone to solve your problems.
You just need someone who listens without judging.
And remember, quality matters more than quantity when it comes to friendships.
12. Take a Break from Social Media and the News
We live in a world where information never stops.
Between television news, social media, political arguments, disturbing headlines, and online disagreements, it can feel as though there’s always something to worry about.
Give yourself permission to disconnect.
Turn off the news for a while. Put your phone down. Step away from negative conversations.
Choose when and how often you check the news rather than allowing it to dominate your day.
Staying informed is important, but so is protecting your peace of mind.
13. Create a Comfortable Evening Routine
Stress and poor sleep often go hand in hand.
For people living with arthritis, nighttime discomfort can make restful sleep even more challenging.
Try establishing a relaxing routine before bedtime.
Take a warm shower if it helps your joints, read a book, listen to soft music, or enjoy a quiet activity.
Keep your bedroom comfortable and try to maintain a consistent sleep schedule.
Avoid excessive caffeine late in the day and reduce stimulating screen time if it interferes with your sleep.
If pain or medication side effects repeatedly disrupt your sleep, discuss them with your healthcare professional.
14. Write Down What’s Bothering You
Sometimes our thoughts become overwhelming because we’re trying to keep track of everything in our heads.
Try keeping a notebook or journal.
Write down what’s bothering you, what needs your attention, and what you can realistically accomplish.
You might divide your concerns into three categories:
Things I can control.
Things I can influence.
Things I need to accept or let go of.
This simple exercise can help you recognize where your energy is best spent.
Writing can also help you identify stress triggers and notice patterns over time.
15. Give Yourself Permission to Rest
Rest is not laziness!
People living with chronic pain often feel guilty when they cannot accomplish everything they planned.
But some days your body needs more rest than others.
If you’re exhausted after a doctor’s appointment, physical therapy, or a difficult night of sleep, allow yourself time to recover.
Take short breaks throughout the day. Prioritize important responsibilities and postpone what can wait.
However, try to balance rest with appropriate movement, since prolonged inactivity can sometimes worsen stiffness and reduce physical conditioning.
You don’t have to accomplish everything in one day to have a productive life.
Managing the Stress of Medical Appointments and Medications
Living with arthritis often means managing an ongoing schedule of medical care.
One week you may have an appointment with your rheumatologist. The next week it’s physical therapy, blood work, imaging, or another specialist.
Then there are prescription refills, insurance approvals, unexpected expenses, and the frustration of treatments that don’t always work as expected.
It can become exhausting!
Here are some ways to make managing your healthcare less stressful:
● Keep a calendar for appointments, tests, and prescription refills.
● Prepare questions before visiting your doctor.
● Maintain an updated list of medications and dosages.
● Track medication side effects, including fatigue or dizziness.
● Ask about appointment scheduling that allows enough time to rest afterward.
● Bring a trusted person to appointments when you need support.
● Discuss treatment concerns openly with your healthcare team.
If a medication causes significant fatigue or other troublesome side effects, speak with your doctor or pharmacist. Sometimes changes in timing, dosage, or treatment may be appropriate.
Never stop or change prescribed medication on your own without medical guidance.
Recognize When Stress Is Becoming Too Much
Everyone experiences stressful periods, but persistent stress deserves attention.
Some warning signs include:
● Feeling constantly overwhelmed.
● Frequent headaches or muscle tension.
● Difficulty sleeping.
● Changes in appetite.
● Increased irritability.
● Trouble concentrating.
● Withdrawing from friends or family.
● Feeling emotionally or physically exhausted.
If stress is affecting your ability to function, or anxiety and sadness persist, consider speaking with a healthcare professional or licensed mental health counselor.
Seeking support is another healthy coping skill.
My Final Thoughts: Don’t Let Stress Take Over Your Life
We all have stressful days. Some are manageable, and others can leave us feeling completely drained.
For those of us dealing with arthritis and chronic pain, everyday life can require a little more planning, patience, and understanding.
But we also have to remember that our lives should not revolve entirely around our medical conditions.
We still deserve to laugh, have hobbies, enjoy friendships, play games, spend time outdoors, and find happiness in the little things.
Maybe your stress relief is taking a walk around the neighborhood. Maybe it’s spending 30 minutes playing your favorite Facebook game, listening to music, gardening, or enjoying a quiet cup of coffee.
There is no single stress-management technique that works for everyone.
Find what brings you peace. Make time for it. And don’t feel guilty about taking care of yourself.
Most importantly, remember that learning healthy coping skills takes practice.
You won’t handle every stressful situation perfectly, and that’s okay.
We may not be able to control everything life throws our way, but we can learn to control how much of our energy we give to it.
Let’s Talk!
How do you manage stress?
Do you enjoy walking, tapping, exercising, playing computer games, listening to music, or doing something completely different?
I’d love to hear what helps you relax, especially if you’re living with arthritis or another chronic health condition.
Share your favorite stress-relieving activities. Your ideas might help someone else who’s having a difficult day.
Deb
Joint-Purpose
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