Stress and mood with fibromyalgia
Stress can make fibromyalgia pain worse, and ongoing pain can wear down your mood. Practical ways to break the cycle.
Key takeaways
- Stress and pain feed each other, and the pain is real.
- Slow breathing, muscle relaxation and walking are simple calming techniques.
- Staying connected eases stress.
- Tell your doctor about lasting low mood, and get help at once for thoughts of self-harm.
The pain and stress cycle
Stress can increase pain and tiredness, and ongoing pain can raise anxiety and lower mood. Understanding this cycle is the first step to breaking it. It doesn't mean the pain is in your head: the pain is real.
Simple calming techniques
- Slow breathing: breathe in for four seconds and out for six, for a few minutes.
- Relax your muscles step by step, from your feet to your head.
- A calm walk outdoors.
- Activities you enjoy that occupy your mind.
Reduce stress where you can
Notice which commitments drain you, learn to say no to some, and ask for help with heavy tasks.
Stay connected
Isolation increases stress. Talk to someone you trust, or look for a fibromyalgia support group.
Professional help
Cognitive behavioural therapy helps many people cope with pain and stress. If you feel sad most of the time or lose interest in things you enjoyed for weeks, tell your doctor: depression is common with long-term pain and can be treated.
If you have thoughts of harming yourself
Get help straight away from emergency services or someone close to you.
References
Content is for medical awareness and does not replace medical advice. In an emergency, contact emergency services immediately.
