Stress Management by Yael Ross, MD

STRESS MANAGEMENT

By: Yael Ross, MD

Stress is an unfortunately unavoidable part of life. Stress is a word that is difficult to define as it can look very different to each person who is experiencing it. Different people might also have very distinct reactions to the same stressful event (1). Although everyone experiences stress in different ways, stress can have a larger impact on those suffering from chronic illnesses, like lupus. One reason stress can have a greater effect on those with lupus is because stress can trigger disease flares (2-4). Stress has also been shown to negatively influence quality of life as well as mental abilities in patients with lupus (1,5). Because of all the negative effects stress can have, it is important to learn some techniques to help cope with stress. This article will go over some proven methods to try to help reduce stress. Mindfulness Mindfulness is the practice of concentrating on being present in the current moment (3,6). Mindfulness has proven to be an effective coping mechanism in dealing with lupus related stress as well as with chronic pain (3,6). Despite the apparent simplicity of the concept, being mindful is actually quite difficult. It takes some work to be able to tune out the extraneous stimuli and just be present in the moment. Meditation, focusing on breathing, yoga, and paying attention to every body part from head to toe are some mindful exercises that can be done at any time of the day (3,6). The goal of mindfulness is to develop a positive and gracious attitude about current experiences and sensations (3,6). Being mindful helps to relieve the stresses related to dwelling on things that might have happened in the past or worrying about things that might happen in the future.

Support System Having a support system is beneficial for both physical and mental stress in people with lupus (7). There is a comfort that comes from not facing stressful situations alone, which is one of many benefits a support system can offer (7). Friends and family members who provide love and support are invaluable, but sometimes they might not understand the intricacies of living with lupus. Attending virtual or in-person (if available) lupus support groups is a great way to build a network of people who might have similar life experiences. However you might know them, having people in your life who support and encourage you is an incredible coping mechanism (7).

Sleep Improvement in sleep quantity and quality has been shown to reduce stress in people with and without lupus (8,9). When your lupus is being treated with steroids, they might make it particularly difficult to fall asleep (10). Taking the steroid pills in the morning (if ok with your physician) might help, but this type of medication can still have an impact on your ability to fall asleep. One way to enhance sleep quality is to exercise during the day (10). Exercise has the added benefit of improving both pain and mood. Limiting caffeine intake prior to bedtime is another way to improve sleep (11). Routinely scheduled sleep and wake times can also improve sleep patterns (11).

Exercise In addition to helping with sleep, exercise has many other benefits for mental and physical health (11,12). Both aerobic and resistance training exercises have been shown to help with fatigue, and mood in people with lupus (12). Benefits of exercise also include pain reduction and improvement in functioning (12,13). Exercise has many other advantages as well but starting an exercise program is a great way to reduce stress in your life.

This is just a short list of a few things that have been studied and proven to reduce stress specifically in lupus patients. There are many other things not included in this list that might reduce stress as well. Because stress is something that can be different depending on the individual person that is experiencing it, any kind of hobbies or enjoyable activities that can help reduce stress are also specific to different individuals. The most important thing to remember is to do the things in life that bring you the most happiness as it is harder to be stressed when you are happy.

CITATION

ARTICLE WRITTEN BY: Yael Ross, MD Rheumatology MetroHealth Medical Center

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