People with rheumatoid arthritis (RA) may experience psychological stress related to their health. Pain, physical limitation, and the impact of RA on daily life can all affect mental health for people living with rheumatoid arthritis.¹

Life can be full of stressors — work, finances, family obligations, relationships, or world events. Concerns about RA or other health issues can add to that stress. “Been going through a lot of stress lately, and finally got a peaceful ‘day off,’” a member wrote. “Trying to keep my mind stable with rheumatoid disease pain, brain fog, and psychological bullies can prove very difficult at times.”

Rheumatoid arthritis is a chronic autoimmune disease that causes inflammation and joint damage. It can impact other parts of the body besides the joints, such as the lungs, eyes, heart, and/or kidneys.²

Chronic inflammation can hamper the body’s ability to respond to stress, which can raise the risk of depression. People with RA have rates of depression twice that of the general population. Finding ways to cope with stress can help people with RA support their overall well-being.³

This article offers five tips to help you reduce stress and improve your mental and physical health.

Tip #1: Keep a Journal on How You Feel

Start a journal and write about how you are feeling each day. You can also keep an audio journal if writing is difficult or painful for you. You can use a voice recording app on a smartphone or tablet or record yourself on a cassette tape.

Research has shown that people with RA who journaled about stressful situations experienced more clinical improvements than those who did not write about the stress in their lives or who didn’t keep a journal at all. In general, writing has been shown to help people cope with negative feelings. It can also boost the immune system, which can positively impact symptoms like stress, fatigue, and pain.⁴

“When I first began, my journal entries were all over the place, but looking back, those emotions got released and I am doing much better mentally,” a myRAteam member said.

Tip #2: Practice Mindfulness

Research shows that mindfulness practices can help reduce stress levels and symptoms in some people with rheumatic disease. By setting aside time each day to calm your mind, you may be able to reduce both mental stress and physical pain.⁵ You can start by finding a quiet place without distraction and simply focus on your breathing for 5 to 10 minutes.⁶

Self-care practices such as meditation and deep-breathing exercises are types of mindfulness training that can help you relax and clear negative thoughts. You can learn more about easy techniques for mindfulness training from the Arthritis Foundation.⁶

Tip #3: Stay Physically Active

The Centers for Disease Control and Prevention recommends 150 minutes of moderate physical activity or 75 minutes of more rigorous aerobic exercise weekly for people with either RA or osteoarthritis.⁷ Walking is one of the easiest ways to increase your physical activity. You don’t need to set out for a long walk at the start. Start slowly to gradually build your confidence and endurance.⁸

Exercising at home can be another good option, even if you don’t own fancy workout equipment. “I’ve been trying the low-impact exercise videos on YouTube,” one member commented. Several members recommend live online classes through SilverSneakers, a program available through select Medicare plans.

Physical activity and exercise can help improve psychological well-being, reduce pain and fatigue, and reduce the risk of heart disease.⁹ Ask your rheumatologist for a referral for physical therapy to find exercises that work for you.

Tip #4: Connect With Your Support System

Pain and fatigue can lead to social isolation, which can be a stressor for many people. But connecting with others can help improve feelings of distress and anxiety in people with RA.¹⁰ It’s important to reach out to people you can talk to, who can help you feel better.

Spending quality time with friends or loved ones can raise your spirits and sense of well-being. Joining an in-person or online support group, such as myRAteam, can help reinforce that you are not alone with the challenges of managing RA. Talk to your health care team if you need a referral for a mental health counselor.

Tip #5: Make Time for the Things You Enjoy

One of the best ways to reduce stress is to find something you like to do that will take your mind off worrisome thoughts. Whether it’s gardening, crafts, playing a musical instrument, or fixing cars, a rewarding activity can do wonders for improving your mood.¹¹ If you don’t have a hobby you’re excited about, take a class — online or in person.

Maintain Your Treatment Plan

Don’t make changes to your treatment plan without talking to your doctor.

Every action you take to manage your RA, including medication, diet, or exercise, can all contribute to helping you manage stress.

Sign up for the 14 Day Challenge to receive a daily tip via email over the next two weeks.

.

Have you tried any of these tips for reducing stress? Share your experience in the comments.