April is stress awareness month and I can’t think of a better time to review how stress interferes with wellness. There is a promise of new growth that encourages us to seek ways to minimize stress by managing our reactions and making better choices.
#1 Know the effects
We
have all experienced the effects of stress. In fibromyalgia it can:
·
Make
our pain worse.
·
Hijack
our ability to cope with pain.
·
Cause
autonomic nervous system problems.
·
Make
comorbid or co-existing disorders harder to manage.
…
and more
So,
if we ask, - Does fibromyalgia make me vulnerable to stress? - The answer is yes.
#2
Identify manifestations of stress
How
stress manifests itself may vary between each of us, and each of us may
experience certain symptoms according to the event surround it. But, generally
stress can cause or be part of:
·
Anxiety
and/or depression.
·
Irritability.
·
Changes
in vital signs and body temperature. This is particularly important to when
dealing with the autonomic
effects of fibromyalgia.
·
Increased
pain.
·
Muscle
tension, spasm, or dysfunction.
·
Headache.
·
Fatigue.
·
Gastrointestinal
problems, like GERD
or IBS.
·
Teeth
grinding.
·
Disordered
sleep.
·
Forgetfulness.
·
Immune
system problems, like poor healing.
·
Tremors.
·
Changes
in speech.
…
and others that may be specific to you.
#3
Be aware of stress behaviors
While
a certain amount of stress can be beneficial by temporarily improving our
focus, chronic stress is a game changer. The behaviors we develop in response
to chronic stress might include:
·
Fear
and loss of control.
·
Impulsive
behavior, such as stress eating, unnecessary spending, or taking risks.
·
Mood
swings.
·
Avoidance
of physical activity.
·
Inability
to focus.
·
Difficulty
setting and achieving goals.
·
Making
poor decisions.
·
Interference
in relationships.
Knowing
our behavioral response to stress is important for us to set achievable goals
and develop an effective plan for dealing with chronic stress.
#4
Focus on a personal strategy
Those
of us living with fibromyalgia understand the consequences of stress. But, what
are some things we can do to promote focus, minimize pain, improve sleep, and
reduce the effects of stress gone awry.
·
Make
a stress response plan with measurable action-oriented goals.
·
Make
a real effort to get back to a hobby.
·
Find
ways to explore nature. This is particularly helpful for me, because I can use
my hobby of photography and writing poetry.
·
Celebrate
accomplishments with family and friends.
·
Maintain
a healthy diet.
·
Surround
yourself with people who encourage one another.
·
Use
mindfulness techniques, such as progressive muscle relaxation, meditation,
creative visualization, etc.
·
Practice
deep breathing.
·
Incorporate
bedtime rituals to promote sleep.
·
Listen
to music that has a calming effect on us.
·
Move
around. When I realize I am drowning in stress, I get physical. I organize
closets, clean out the refrigerator, take a walk, go through old computer
files, practice Tai Chi, etc. I highly suggest this.
·
Write
in our journal.
·
Get
a massage or other bodywork.
·
Manage
environmental triggers.
·
Find
a therapist who understands chronic pain and can provide useful tools for
reducing stress, like guided meditation, hypnosis, and biofeedback.
*
If stress is interfering with your normal activities of daily living, it’s time
to seek professional help.
Conclusion
"The
greatest weapon against stress is our ability to choose
one thought over
another."
~ William James,
American philosopher and psychologist
We
can’t always control our stress triggers, particularly when living with the unpredictability
of fibromyalgia, but we can control our response. The more practiced we become,
the quicker balance is restored.
Additional
Reading:
In healing,
Celeste Cooper, RN / Author, Freelancer, Advocate
Think adversity?-See opportunity!
~ • ~ • ~ • ~ • ~ • ~
Learn more about
Celeste’s books here. Subscribe
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