The relationship between stress and Fibromyalgia

Living with constant aches and pains, pins and needles and burning sensations - that’s the reality for many people who have fibromyalgia. Fibromyalgia is a long-term health condition that causes pain all over the body. Everyone experiences it differently, but some people also have muscle stiffness, trouble sleeping and difficulty concentrating and remembering things.

More research needs to be done into the exact cause of fibromyalgia, but there are different factors that might make it more likely for a person to experience it, from our sex (women draw the short straw unfortunately) to our age. Fibromyalgia is often triggered by an event that’s caused physical or emotional stress; think a bad injury, being involved in an accident or losing someone you love.

The link between fibromyalgia and stress doesn’t stop there. Not only can severe stress bring on fibromyalgia, it’s thought that stress can make it more likely for a person who has fibromyalgia to have a flare up. One study found that 63% of people who suffer with fibromyalgia reported that stress was one of their main triggers.

There are things you can do to manage your stress levels, but living with fibromyalgia is bound to be stressful at times. There’s a lot of uncertainty that comes with a long-term condition, which makes planning ahead hard. It can be difficult to stick to your commitments, like going to work and seeing friends. Even things like sleeping, exercising and relaxing aren’t guaranteed during a flare up.

So, it’s not surprising that fibromyalgia can have an impact on your mood. Research shows that people living with fibromyalgia are more likely to experience depression, and long-term conditions can also increase the risk of anxiety - you might feel constantly worried about the future and whether things will get better.

The challenges of living with fibromyalgia are stressful, but that doesn’t mean that poor mental health is inevitable - there are things you can do to help yourself. Making a plan to deal with stress and take care of your mental health can help you to feel more in control and hopefully reduce the likelihood of a stress-related flare up.  

How to take care of your mental health with fibromyalgia

• Move your body

When we exercise, our body releases endorphins which boosts our mood and relieves stress. Some research shows that movement can actually help with fibromyalgia symptoms. If you’re feeling fragile and would prefer a gentle exercise, you could try walking and swimming, but even strolling around the garden (or anything outdoors) or doing chair exercises can make a difference.

• Try relaxation techniques  

Relaxation techniques, such as meditation or focused breathing can help to ease feelings of stress and anxiety. Focused breathing slows your heart rate, relaxes your body and brings your attention to the present moment. Try breathing in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from 1-5 on each breath.

• Be kind to yourself

Everyone has an internal dialogue or inner voice - sometimes it’s friendly and it keeps us motivated, but sometimes we might have self-critical thoughts that get us down. Living with fibromyalgia can be frustrating - you might not be able to move through life at the pace that you wish you could, and you might feel upset because of this.

It’s so important to be kind to yourself in these moments - remember that you are dealing with a difficult set of circumstances and you have to look after yourself and take it easy when your condition flares up. Read about how to be a better friend to yourself here.  

• Practice self-care

Making time to do things that make you feel good or that you enjoy can make a big difference to your mental health. Self-care can mean different things to everyone. Perhaps it’s getting some fresh air, having a bath, reading a book or allowing yourself to relax and watch your favourite programme without feeling the need to be productive. Whatever works for you, do that.

• Talk to someone  

Living with fibromyalgia can be lonely at times. You might feel like no one really understands what you’re going through or the impact it’s having on your life. Although others might not be able to fully understand what fibromyalgia is like, it can help to talk to someone close to you about what you’re going through. There’s a good feeling that comes with getting something out in the open and it gives the people in your life the chance to support you.  

• Find a support group

Support groups can put you in touch with a network of people who are also living with the condition. The charity, Fibromyalgia Action UK, offers information and support to people with fibromyalgia. You can call their helpline if you have questions about fibromyalgia and they can also find you a support group near you. Their number is 0300 999 3333.

The Pain Toolkit is another useful website that offers advice and help on how to manage persistent pain more effectively.

• Speak to a professional

If you’re struggling with your mental health, it’s important to get support from a mental health professional. Your GP who will be able to talk you through different support options. One of the things they might suggest is cognitive behavioural therapy (CBT) which helps you to manage by changing the way that you think and behave.

At ieso, we offer typed CBT for a range of mental health issues, including anxiety, stress and depression. We also offer video calls in certain areas. Typed and virtual CBT can be especially useful for those who are unable to travel or find it harder to leave the house because sessions can take place from the comfort of your home, or anywhere where you connect to the internet. Appointments are also flexible, with evening slots available. Find out more about what we do.