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Managing Stress to Reduce Arthritis Flare-Ups

March 2025

Living with arthritis can be challenging, and stress can make symptoms worse. When you’re feeling overwhelmed, your body releases stress hormones that can increase inflammation, pain, and fatigue—all of which may trigger arthritis flare-ups. Learning how to manage stress effectively can reduce the frequency and severity of flare-ups while improving your overall wellbeing.

In this article, we’ll explore the link between stress and arthritis, practical ways to manage stress, and strategies to create a calm and balanced lifestyle.


How Stress Affects Arthritis

Stress has both physical & emotional effects on arthritis. Here's how:

Increased Inflammation:

  • Chronic stress triggers the release of cortisol and other stress hormones, which can increase inflammation throughout the body, including in the joints. In people with inflammatory forms of arthritis like rheumatoid arthritis (RA) or psoriatic arthritis (PsA), this can lead to more frequent and severe flare-ups.
  • Even in osteoarthritis (OA), where inflammation plays a smaller role, high-stress levels may increase pain sensitivity and slow healing in damaged joints.
  • Long-term stress may also weaken the immune system, making it harder for the body to regulate inflammation and recover from arthritis-related damage.

Muscle Tension:

  • When you're stressed, your body naturally tightens up in response. This muscle tension can put extra strain on joints, making pain, stiffness, and discomfort worse.
  • For people with arthritis, tight muscles around already inflamed joints can limit movement, reduce flexibility, and make daily activities harder. This is especially noticeable in the neck, shoulders, lower back, and hands, where many people with arthritis experience pain and stiffness.
  • Over time, chronic muscle tension can contribute to poor posture and imbalanced movement patterns, which may worsen arthritis symptoms.

Poor Sleep:

  • Stress often leads to difficulty falling asleep, staying asleep, or achieving deep, restorative sleep. Poor sleep may make arthritis pain feel more intense and lead to increased fatigue and stiffness the next day.
  • A lack of quality sleep also disrupts the body’s ability to repair tissues and regulate inflammation, making it harder for joints to recover from daily wear and tear. Fatigue caused by not enough rest can make it harder to stay active, which is essential for maintaining joint health. Studies have shown that chronic stress-related sleep disturbances can worsen arthritis symptoms, creating a vicious cycle of pain, fatigue, and stress.

Emotional Toll:

  • Living with arthritis is already challenging, and stress can add an emotional burden that makes coping even harder. Stress, anxiety, and frustration can make you feel:
    • Overwhelmed by daily tasks and symptom management.
    • Irritable or short-tempered due to persistent pain.
    • Emotionally drained or helpless, leading to feelings of depression.
  • Over time, emotional stress can lower pain tolerance and make it harder to engage in positive coping strategies like exercise, socialising, or maintaining a healthy diet.
  • When stress leads to negative emotions, people may withdraw from social activities, experience mood swings, or struggle to stay motivated with treatment plans. For some, stress and emotional strain may even lead to unhealthy coping mechanisms, such as overeating, smoking, or avoiding movement altogether, which can further worsen arthritis symptoms.


Stress Management Strategies for Arthritis Relief

1. Practice Relaxation Techniques

Relaxation methods can help calm the mind and reduce stress-related inflammation. Regular practice of these techniques can lead to improved emotional wellbeing and better arthritis management. Some effective techniques include:

Deep Breathing: Deep breathing activates the body’s relaxation response, helping to lower cortisol (the stress hormone) and promote a sense of calm. By slowing your breath, you can signal to your body that it is safe to relax, which can reduce muscle tension and inflammation.

How to do it: 

  1. Find a comfortable place to sit or lie down.
  2.  Inhale deeply through your nose for four counts, letting your belly expand.
  3. Hold the breath for a moment, then exhale slowly through your mouth for 6 counts.
  4. Repeat for a few minutes, focusing on each breath.

 TIP: Try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) to reduce anxiety and pain perception.



Meditation & Mindfulness: Practicing mindfulness or meditation can help you stay present, reducing the mental and emotional impact of arthritis pain. Mindfulness encourages awareness without judgment, allowing you to acknowledge stress without letting it overwhelm you.

Ways to Practice Mindfulness:

  • Guided Meditation: Use an app like Headspace or Smiling Mind to guide you through relaxation.
  • Body Scan Meditation: Mentally scan your body from head to toe, noticing any areas of tension and relaxing them.
  • Mindful Walking: Focus on your steps, breath, and surroundings while walking to clear your mind.

TIP: If sitting meditation is uncomfortable, try a gentle stretching routine paired with mindful breathing.


Progressive Muscle Relaxation: Progressive Muscle Relaxation (PMR) is a technique where you tense and then relax different muscle groups, helping to release built-up tension caused by stress. It is particularly useful for people with arthritis who experience muscle tightness around affected joints.

How to Do It:

  1. Start with your feet: Tense your foot muscles for 5 seconds, then relax.
  2. Move to your legs: Tense your calves and thighs, then release.
  3. Work your way up through your abdomen, shoulders, arms, and jaw, tensing and relaxing each muscle group.
  4. Focus on the feeling of relaxation in each part of your body.

TIP: Doing PMR before bed can help ease muscle tension and improve sleep quality.



Try This: A 5-Minute Daily Relaxation Exercise: Set aside just 5 minutes each day to practice deep breathing, meditation, or muscle relaxation:

How to Do It:

  1. Find a quiet space.
  2. Close your eyes and take slow, deep breaths.
  3. Focus on each breath, letting go of stressful thoughts.
  4. Scan your body and relax any tense areas.
  5. Finish by setting a positive intention for your day or evening.

Want to do an online, live relaxation class? Check out our Relax & Restore for Arthritis Class here.


2. Stay Active with Gentle Exercise

Regular movement helps reduce stress, improve mood, and keep joints flexible. Low-impact exercises are best for arthritis, such as:

  • Walking: A simple walk outdoors can boost endorphins and clear your mind.

Even 10–15 minutes of movement each day can lower stress hormones and improve joint function.


3. Prioritise Quality Sleep

Poor sleep can make arthritis pain worse, while stress can disrupt sleep cycles. To improve sleep:

  • Set a bedtime routine – go to bed and wake up at the same time each day.
  • Create a relaxing environment – dim the lights, reduce screen time, and keep your bedroom cool and quiet.
  • Try relaxation techniques before bed – deep breathing, gentle stretching, or a warm bath can promote restful sleep.

A good night’s sleep helps your body repair and recover, making it easier to manage arthritis symptoms.



4. Connect with Others

Dealing with arthritis can feel isolating, but having support makes a big difference. Talking to friends, family, or support groups can help relieve stress.

  • Join arthritis support groups (in person or online) to share experiences and coping strategies.
  • Talk to a trusted friend or family member about your feelings.
  • Consider seeing a counsellor or therapist for additional emotional support.

Building a strong support network can help you navigate stress more effectively.



5. Make Time for Enjoyable Activities

Engaging in activities you love helps reduce stress and boost happiness. Find small moments of joy in your daily routine, such as:

  • Reading a book
  • Listening to calming music
  • Gardening
  • Crafting or painting
  • Spending time with pets

Taking time for yourself isn’t selfish—it’s essential for stress relief and arthritis management.



6. Manage Your Daily Responsibilities

Feeling overwhelmed with daily tasks can add unnecessary stress. Try these strategies:

Break tasks into smaller steps –

  • Rather than tackling big tasks all at once, break them down into manageable steps. This approach reduces mental stress and physical strain, allowing you to complete your responsibilities without exhausting yourself.

Example: Instead of cleaning the entire house in one go, clean one room per day or divide tasks into 10-minute chunks.

TIP: Use a checklist to keep track of progress, so you feel a sense of accomplishment as you complete each small step.



7. Use Assistive Tools & Devices

There are many arthritis-friendly tools and devices that can help reduce strain on your joints and make daily activities more manageable.

Helpful Tools & Aids:

  • Kitchen: Ergonomic kitchen utensils, electric can openers, and easy-grip jar openers can reduce hand strain.
  • Cleaning: Lightweight vacuum cleaners, long-handled dusters, and mop wringers can reduce bending and twisting.
  • Dressing Aids: Button hooks, zipper pulls, and elastic shoelaces help if you struggle with fine motor movements.
  • Mobility Aids: Walking sticks, rollators, or shower chairs can improve safety and ease movement.

TIP: Ask an occupational therapist about assistive devices that can make everyday tasks easier. Or visit Independent Living Specialists to view their range of assistive devices.



8. Learn to Say No & Set Boundaries

Overcommitting can lead to stress, burnout, and arthritis flare-ups. It’s okay to say no to tasks, events, or obligations that might push your limits.

How to Set Boundaries:

  • Politely decline extra commitments when you’re feeling overwhelmed.
  • Let family and friends know when you need rest or help.
  • Delegate tasks when possible—asking for help is not a sign of weakness.

Example: If cooking dinner every night is tiring, consider meal prepping on weekends or asking family members to take turns cooking.



9. Prioritise Self-Care & Pacing

Balancing daily responsibilities with self-care is crucial for managing arthritis. If you push yourself too hard, you risk increased fatigue and pain, which can lead to flare-ups.

Ways to Pace Yourself:

  • Follow the "20-20 Rule": Every 20 minutes, take a 20-second break to stretch and rest.
  • Alternate between active and rest periods throughout the day.
  • Listen to your body—if you’re in pain or fatigued, stop and rest.

Example: If grocery shopping tires you out, consider using click-and-collect or home delivery services to conserve energy.


Managing stress is just as important as taking medication or following a healthy diet when it comes to arthritis care. By incorporating relaxation techniques, exercise, good sleep habits, social connections, and enjoyable activities, you can lower stress levels and improve your joint health.

Remember, stress relief is a journey, not a quick fix. Start with small changes, be kind to yourself, and find what works best for you.

How The Arthritis Movement can help



Sources

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