Many culprits can cause Fibromyalgia flares, and one of the most impactful is STRESS. Stress affects emotional, mental, and physical health, and because these are all intertwined, stress can make you miserable—especially if it’s causing your Fibromyalgia to flare up.
With so much going on in the world—and in our daily lives—stress can take a severe toll. So, how can you know if the stress is causing a fibromyalgia flare? And more importantly, what can you do about it?
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How Stress Can Cause Fibromyalgia Flares
Stress of any kind can trigger fibromyalgia. Once triggered, symptoms start flaring, and this can cause even more stress. That spells trouble for the fibromyalgia sufferer. Plus, various stressors can further weaken the immune system.
Here are a few ways stress can creep up on you and make your fibromyalgia flares worse:
- Troubling events or challenging, negative people can cause mental or emotional stress.
- Lack of quality sleep can put incredible stress on your body and affect your ability to cope or adapt to changes.
- Poor diet choices, such as sugar and simple carbs, can stress your body and derail your health.
- Excessive alcohol intake can also put stress on your body. Ideally, you would never drink on an empty stomach or drink more than two in one sitting. Alcohol is not only a depressant, but it’s also loaded with sugar.
- Lack of exercise can make it hard to cope with stressful situations. While the last thing you might want to do when having a flare is to move, some movement can help tremendously—even just some stretching or light yoga. Walking counts, too, and it’s also emotionally soothing to get outdoors.
- Not resting when you are tired can add to your stress—and make your flares worse. When experiencing a flare, pay extra attention to your body’s needs and take a nap if you can.
- When you’re stressed, your adrenals produce more adrenaline and cortisol (fight-or-flight hormones) than usual. Muscles tighten, your heart pounds, your breath shortens, and your blood pressure rises. When cortisol is activated for long periods, it can wreak havoc on your ability to cope with stress and cause imbalances in other hormones.
Stress Reduction for a Healthier You
We know you can’t always control your environment, circumstances, or people, but there are ways to reduce stress. It’s vital for health, as chronic, long-term stress can be a major contributor to autoimmune diseases like Fibromyalgia. Plus, chronic stress can lead to high blood pressure, metabolic syndrome, cardiovascular disease, diabetes, and more.
So, what can you do to help manage stress? It means caring for your mental, physical, and emotional health.
Mental…
- Change your attitude—often easier said than done, we know. But meditation, prayer, or talking with someone can often help. And focusing on gratitude can help, too. Try to list a few things you’re grateful for each day, and over time, you’ll feel more grateful and less stressed.
- If you’re not sure where all your stress is originating from, give it some thought and write it down. Often, this is the first step in working to eliminate the stressors.
- Turn off the news—one of the biggest mental stressors out there!
Physical…
- Spend time in nature, as it’s a proven defense against stress. Being in nature can also make you feel more connected and help you live in the moment. Bonus: You’ll get some light exercise when you’re walking outside.
- Avoid toxins as much as possible.
- Limit or eliminate alcohol consumption.
- Anything you can do physically, such as light exercise, getting a massage, or even practicing deep breathing techniques, can help relieve stress.
- Limit or eliminate your caffeine intake. Caffeine starts insulin production, which can cause low blood sugar and leave you with less energy.
Emotional…
- Decide who to limit or end contact with, then do it! Negative people or those who push your buttons can be incredibly draining and take a massive toll on your health. Don’t associate with them if that’s possible.
- Have a support system of friends, family, and community. Studies show that human connection with people you enjoy being around is as important to your health as what you eat or how much you exercise. If you’re feeling isolated, look around your community for organizations you can get involved in or groups that might interest you.
- Realize your limits. Even if you’re feeling really good one day, if you overdo it, you’re likely to pay for it the next day.
And more…
- If you’re facing a stressful financial situation, don’t be afraid to reach out for help. One option is to call 211, a nationwide service for non-emergency life challenges. They can provide contact information for many organizations that can help you.
- Go easy on yourself! We are living in a stressful time. While extreme stress can bring on a fibromyalgia flare, the fibromyalgia itself can also create more stress. After all, it’s much harder to cope with things when you are in pain, aren’t sleeping, and are having trouble getting through the day.
- When traveling, know the impact it can have on your energy levels and that it can send you into a flare. When driving long distances, make plenty of time to stop and rest, and try to break the trip up. Stretch. Get enough sleep. Stay hydrated. Eat as clean as you can.
Take Extra Care of Yourself During a Fibromyalgia Flare
- Wet heat can be particularly helpful for pain. Hot baths or showers feel soothing and can help you relax.
- Drink a lot of water and fluids (coffee and alcohol don’t count), just as you normally would when you are sick.
- Eat light, comforting foods such as oatmeal, soups, and others that are easy to digest.
- Rest, rest, rest—as much as possible.
- Keep your environment as soothing as possible, such as dimming the lights and lowering the volume on the TV or music.
- If you can tolerate a massage, get one to help with pain relief from achy muscles and trigger points.
- Take magnesium. It’s a natural muscle relaxer and can also help with sleep. If you aren’t used to taking magnesium, try magnesium glycinate, which has less effect on the intestines.
- A good quality CBD oil can help with inflammation and pain. CBD salve also helps to relax muscles when rubbed directly into the skin.
- Use heat packs on sore areas.
- If you are on an antiviral regimen, make sure that you are taking them.
If you haven’t received the medical treatment to give you long-awaited relief for your Fibromyalgia, we invite you to call our New Patient Coordinator. She can explain how our services differ from most conventional treatment methods and book you an appointment with one of our providers specializing in Fibromyalgia treatment.
For additional information regarding the treatment protocols for Fibromyalgia at Renewed Vitality, click here.
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