Dealing with arthritis can be stressful, and stress can make arthritis pain worse. Learn how simple techniques that calm your mind and relax your body can help manage stress and reduce pain.
VIDEO TRANSCRIPT
Dealing with arthritis can be stressful. And stress, in turn, can make arthritis pain worse.
But a few simple techniques which aim to calm your mind, relax your muscles, and slow breathing, heart rate and blood pressure can help you manage stress and make pain more tolerable.
One of the easiest methods involves something you already do thousands of times a day—breathing.
You can slow it down with a technique called rhythmic breathing.
Close your eyes and count to five as you slowly breathe in, then count to five again while you breathe out. As you breathe in and out, feel your body relax.
Or try deep breathing.
Inhale slowly and gradually, letting your abdomen fill with air like a balloon. Then, slowly exhale, deflating the balloon as you let all that air out. Repeat until you feel more relaxed.
You can do breathing exercises anywhere, whether at home, in the car, or at work.
The same goes for meditation. Just close your eyes, take slow, deep breaths, and focus your attention on a word you repeat over and over again
Or, instead of a word, focus on an image. This is called guided imagery.
Picture a palm tree-lined beach, for example. Feel the sun on your face and the sand between your toes. Repeat an affirmation such as “i can feel my pain sliding away.”
Another technique is progressive muscle relaxation.
Starting with your head, tense muscles there and then relax them. Move down to your neck, shoulders, hands, and so on until you reach your feet.
Whatever exercises you choose, it’s fine to do them in short spurts of 5 or 10 minutes, several times a day.
Do them consistently, daily if possible but at least several times a week.
And stay focused. If your mind wanders to everyday concerns like kids, work or your list of unfinished chores, just redirect it back to the exercise.
Relaxation exercises aren’t a substitute for treatment of anxiety and depression related to arthritis.
But they can be a valuable tool for managing arthritis, helping you feel better and able to do the things you enjoy.