Fibromyalgia pain and fatigue can be—needless to say—stressful. This can set you up for a vicious cycle, since increased stress can make fibromyalgia symptoms worse and rob you of sleep. So, if you have fibromyalgia, it's important to find ways to break the cycle. Employing some simple stress-management techniques can help.
Stress-relief strategies for fibromyalgia
It's always best to speak with a healthcare provider (HCP) about what calming practices may work best for you. In the meantime, many people find the following techniques to be effective.
Massage for fibromyalgia
Although the findings are mixed on whether massage helps with fibromyalgia pain, it can help reduce stress. In fact, research on people with fibromyalgia suggests that mood, sleep, physical comfort, and overall quality of life might be improved with some forms of massage. Talk to an HCP before trying massage and make sure to work with a practitioner who has experience with fibromyalgia.
Mindfulness training
Meditation, deep breathing exercises, and progressive relaxation techniques may reduce not only chronic pain, according to research, but also the stress and anxiety that can come with it.
Cognitive behavioral therapy (CBT)
This type of talk therapy teaches people how to use positive self-talk to change negative thoughts and behaviors so that they develop more helpful and less stressful responses to problems. For people with fibromyalgia, it can help change thoughts and beliefs about the ability to cope with stress, fatigue, pain, and insomnia.
Exercise
Staying active can help reduce fibromyalgia pain. But almost as important, it can help reduce stress and anxiety and may also improve sleep. Your HCP can help create an exercise plan or recommend a specialist with fibromyalgia experience.
