“When we’re living with something as persistent as arthritis, we often get stuck in survival mode,” says Mary Dixon Bourque, registered social worker. “But emotional health is part of the picture too — it’s what helps us feel whole again.”
Living with arthritis means more than just managing pain — it’s about navigating your days with care, balance, and resilience. While medications, exercise, a healthy diet and sleep all play a critical role, self-care offers an added layer of support.
Your mental and emotional state can directly influence physical health, affecting everything from pain levels and inflammation to sleep quality and your body’s ability to heal. Many people feel pressured to suppress or “push through” emotions but learning to process them in a healthy and constructive way can improve both mental and physical health.
Incorporating self-care practices into your daily routine can be a powerful way to manage chronic pain and protect your mental health. Below are seven strategies to make it easier to cope with the ups and downs of life with arthritis.
Seven self-care tips to boost emotional health
Practice mindfulness
Mindfulness is a powerful tool that encourages a focus on the present moment, helping to alleviate the emotional burden that often comes with chronic conditions like arthritis. It can help lower your heart rate and blood pressure, reduce pain and stress hormone levels, and enhance your sense of well-being. It can help you shift your relationship with pain – not by eliminating it but by learning to live with more easily.
Tune in to your body
A great way to become more in tune with your body is by practicing a body scan. This involves mentally scanning your body from head to toe and paying attention to areas of tension or discomfort. Progressive muscle relaxation (PMR) takes this a step further by consciously tensing and then relaxing each muscle group to release physical tension. These practices can help you become more aware of where you may be holding stress, allowing you to release it.
Use movement and breath to reduce tension
Breathing exercises are a simple yet effective way to calm the mind and body. Deep breathing activates your parasympathetic nervous system, helping to reduce stress and pain levels. Gentle stretching can help lessen the fear of certain movements, promoting greater flexibility and comfort. Yoga or Tai Chi, when adapted for arthritis, can also help improve flexibility, reduce tension and promote relaxation.
Try journaling
Journaling can help you process emotions and become more aware of your thoughts and self-talk. By reflecting on your feelings, you gain insight into the emotional triggers of your arthritis symptoms, empowering you to cope with them in a healthier way. Over time, this habit allows you to become more adept at shifting your attention, leading to improvements in pain symptoms. Journaling can also be a valuable tool in recognizing progress and celebrating small victories.
Cultivate gratitude
Practicing gratitude regularly is a simple and powerful way to foster a more positive mindset.
Research shows that individuals who consistently practice gratitude report a better overall sense of well-being and a decrease in pain – and the benefits grow over time. Try writing down five things you’re grateful for each day. This practice helps shift your focus from discomfort to what’s going well in your life.
Find joy in daily life
It’s essential to maintain a sense of balance and live your life beyond arthritis. Engage in activities you enjoy, such as reading, doing puzzles, watching TV, and listening to music. As Mary points out, "At times we can place too much focus on appointments, pain symptoms and constantly searching for new treatments that may be costly or ineffective. But it’s extremely important for our emotional health not to lose sight of what really matters to us."
Connect with others and build a community
You are not alone. While your healthcare team, friends and family are important supports, peer support can also provide unique understanding. Arthritis Connections is one such community where you can connect with others facing similar challenges.
By adopting self-care practices and embracing emotional support, you can navigate the challenges of living with arthritis while fostering a greater sense of peace and well-being. Self-care includes everything from promoting your health to managing nutrition and lifestyle choices. Ultimately, you have the freedom to define what self-care means for you.