Managing Stress

Everyone has experienced stress at some point in their lives. Whether it’s from a test, a work project, relationships, financial strain, stress is not an unfamiliar feeling to many people. However, living with a chronic illness like lupus can add another layer to stress. Being diligent of stress and managing it is especially important for people with lupus because it may worsen symptoms or contribute to flares. This article will explain what stress is, how lupus and stress interact, and ways to manage it.

*Disclaimer:

The information provided in this article is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or advice from a qualified healthcare provider. Reliance on any information provided in this article is solely at your own risk.

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Stress is the body’s physical and emotional response to challenging situations. It can be beneficial, such as helping you work harder to study for a test. But it can also be a problem when stress continues without relief or relaxation. Chronic or long-term stress can negatively impact sleep, concentration, mood, energy, and overall health.

Signs of stress include:

• Exhaustion / trouble sleeping

• Headaches

• Difficulty concentrating

• Anxiety, depression, irritability

• Changes in appetite or energy

• Muscle tension

• Worsening existing symptoms

• Increased use of substances such as alcohol or drugs

• Stomach or digestive problems

• Panic attacks

Lupus can cause stress because of the many factors that go into everyday life with chronic illness. Dealing with pain and fatigue can be overwhelming at times, and doctor appointments and uncertainty about various symptoms can cause anxiety. Plans changing because of symptoms can be frustrating, and it can be difficult to properly balance work/school and relationships. A flare can also cause emotional stress.

Lupus flares can be triggered by stress caused by everyday life, such as work and school, or by physical stress, like an injury. It’s important to stay on the lookout for flare symptoms such as:

• Joint pain

• Body aches

• Head aches

• Fever

• Chest pain

• Rashes

• Sensitivity to light

Stress can lead to worsened symptoms, in turn causing more stress, and potentially even worse symptoms. To avoid this cycle, there are a few strategies to manage stress.

A good first step to managing stress is to figure out what is causing it. For example, school or work, financial concerns, relationships, doctor appointments, major life choices, or feelings of helplessness can cause large emotional or physical stress.

​When you feel particularly stressed, try to write down what happened beforehand, your feelings at that moment, and whether you noticed any changes in symptoms.

1. Plan ahead. Breaking larger tasks into smaller ones, preparing for stressful appointments and events beforehand, prioritizing important tasks first, and creating a healthy routine may help to alleviate stress.

2. Make time to relax. Scheduling breaks and periods of time where you aren’t pushing your mind and body is essential for recovery and restoring energy. Taking a few minutes every now and then to read, listen to music, draw, go on a walk, or just being present in the moment is an effective way to calm your body down.

3. Try relaxation techniques. Techniques such as deep breathing, meditation, and yoga are excellent ways to reduce anxiety and improve focus. These allow your mind to rest from any engaging thoughts and slow your breathing down.

4. Maintain healthy routines. Getting adequate, quality sleep, regular exercise, and nutritious meals are all vital in managing stress. Sleep deficiency can cause irritability, worsen fatigue, and weaken the immune system. It’s important to aim for at least 8 hours of quality sleep at the same time everyday, alongside exercise within your body’s limitations and a healthy diet.

Stress is a normal part of life, but chronic stress can be very difficult to deal with while living with lupus. The first step is to recognize stressors and try different ways to alleviate them. Planning, relaxation, and healthy routines can help. If stress becomes difficult to manage, consider reaching out to a healthcare professional.

​​Can Stress Trigger Lupus? | Healthline

Tips to Lower Stress During Stress Awareness Month and Beyond | Lupus Research Alliance

Managing Stress | CDC

Stress | Cleveland Clinic