Fibromyalgia is a complex and often misunderstood condition. Common fibromyalgia symptoms include widespread musculoskeletal pain, fatigue, and sleep, memory, and mood issues. Scientists have made connections between fibromyalgia and stress.

If you have fibromyalgia, learning more about this connection may help you better manage your symptoms and improve your quality of life.

The Connection Between Fibromyalgia and Stress

Stress is a normal psychological and physical reaction to the demands of life. However, excessive stress can have profound negative effects on the body and mind, particularly for individuals with chronic conditions like fibromyalgia.

Studies suggest that there’s a two-way relationship between stress and fibromyalgia symptoms. This means not only can stress trigger or worsen fibromyalgia symptoms like chronic pain, but living with fibromyalgia can also increase stress levels, creating a vicious cycle that can be challenging to break.

Chronic stress can lead to a state of heightened sensitivity in the nervous system, making individuals more susceptible to pain. This is particularly relevant in fibromyalgia, where the central nervous system may already be processing pain signals differently. Stress can intensify this process, leading to increased pain and discomfort. Moreover, stress can disrupt sleep patterns, further exacerbating fatigue and pain, two hallmark symptoms of fibromyalgia.

5 Ways To Reduce Stress To Ease Fibromyalgia Symptoms

Given the connection between stress and fibromyalgia, managing stress can be an important part of your fibromyalgia treatment. Many different coping strategies can help you manage your stress levels. Keep reading for some stress-management techniques to test out if you’re living with fibromyalgia.

1. Exercise

Exercising causes the body to release feel-good chemicals called endorphins that help reduce feelings of stress. Engaging in exercise may be difficult if you have symptoms such as pain and fatigue, but you don’t need to exercise very intensely or for a long time to gain its benefits.

The National Institute of Mental Health suggests that 30 minutes of walking each day can help to improve mood. If 30 minutes feels like too long, start with a shorter duration and slowly increase. Make sure to talk to your health care provider before starting any new exercise program. They can help you determine what exercises are safe for you or refer you to a physical therapist.

2. Try Relaxation Techniques

Relaxation techniques such as meditation and mindfulness are useful for reducing stress, managing chronic disease, and improving well-being. They help by calming your body and mind, allowing you to organize your thoughts, and instilling a sense of inner peace. Meditation and mindfulness are also low-cost and relatively easy to incorporate into your daily life.

Mayo Clinic suggests several techniques for relaxation and stress relief, like:

• Meditation
• Guided imagery
• Visualization
• Deep-breathing techniques

Digital apps such as Headspace and Calm are popular resources for different types of meditation to improve mental wellness when living with fibromyalgia. Other relaxation techniques — like yoga or tai chi — incorporate movement, and different classes and tutorials can be found online or at local fitness centers.

3. Consider Your Stressors and Set Boundaries

Many sources of stress are out of our control, such as a family tragedy or a natural disaster. There are, however, other stressors that we do have some level of control over. One of the most useful tools for stress management is the process of identifying your stressors, realizing what you can and cannot control, and establishing personal boundaries.

First, make a list of things that cause you stress or worry. Next, ask yourself which of these things you have control over (like preparing dinner or making weekend plans) and which ones you don’t (like a winter storm or economic changes).

As you assess the items on your list, cross out the things that you don’t have control over. For the remaining items — those you do have control over — ask yourself some questions:

• Is it necessary that I complete all of these tasks?
• Do I need to complete all of these tasks today, or even this week?
• Is it reasonable to ask family or friends for help with these tasks?

Additionally, learning how to say no to requests or tasks can also help you manage your stress. You have a limited amount of time and energy each day, and managing a chronic disease like fibromyalgia might further limit your capacity. Prioritize doing things that are important to you, and consider saying no to things for which you do not have the time, energy, or interest.

4. Improve Your Sleep Hygiene

Getting quality sleep is important for managing stress. Unfortunately, it can be difficult if you have fibromyalgia or other health conditions.

The following are some tips for improving your sleep:

• Avoid electronic devices, such as phones and computers, before bed.
• Avoid caffeine, alcohol, and large meals several hours before bed.
• Establish a relaxing bedtime routine.
• Keep a consistent sleep and wake schedule.

5. Seek Professional Help

Sometimes, the stress of life with fibromyalgia can become overwhelming, and it’s OK to seek professional help if you feel like you need it. If stress starts to interfere with your daily life and responsibilities and your stress-management techniques aren’t enough to help you, it might be time to reach out to a counselor, therapist, or doctor.

Counselors and therapists often help people when their burden of psychological stress has become too heavy. They can provide professional advice and practical tools to help you manage stress. Your health care provider may be a great resource for managing stress. They might have helpful stress-management suggestions and tools that they recommend specifically for people with fibromyalgia.

Talk With Others Who Understand

MyFibroTeam is the social network for people with fibromyalgia and their loved ones. On MyFibroTeam, more than 288,000 members come together to ask questions, give advice, and share their stories with others who understand life with fibromyalgia. Joining a support group like MyFibroTeam can give you ideas to better manage your stress while living with fibromyalgia.

Are you living with stress and fibromyalgia? What stress management techniques have helped you the most? Share your experience in the comments below, or start a conversation by posting on your Activities page.