The National Fibromyalgia Research Association reports that over 6 million Americans suffer from symptoms of fibromyalgia pain, often for years prior to diagnosis and treatment. This condition causes pain in the muscles, joints and tendons at any given time. Specific tender areas with pain include near the back of the head, in the knees and hip joints. Fibromyalgia pain is made worse by stress and mental health conditions such as depression or anxiety. Medication is the first line of treatment for fibromyalgia; however, there are additional ways to deal with the pain through lifestyle changes.
Step 1
Learn about the condition. In order to deal with the symptoms, you have to understand what is happening to your body. Educate yourself about pain in the nerves and the tender points associated with the condition. The National Fibromyalgia Research Association explains that knowing the origin of symptoms as well as ruling out possible neurological disorders is important in the overall treatment of the disorder.
Step 2
Create a list of coping strategies. MayoClinic.com recommends writing a list of potential strategies for dealing with pain when it occurs. The list might include napping, watching a comedy or calling a friend. The more options you list, the more likely you will engage in an activity that refocuses your mind on something other than the pain sensations.
Step 3
Exercise regularly each week. The American Academy of Family Physicians suggests engaging in low-impact exercise up to four times a week. Exercise serves to expend energy and reduce pain by strengthening the muscles while activating the natural pain killer receptor serotonin.
Step 4
Prioritize your activities. Regulate your daily schedule instead of piling up all your activities into the one day you may not feel pain. Creating a routine helps distribute your time and prevent overexertion of energy. MayoClinic.com notes that being overstressed leads to tension in the muscles, which amplifies fibromyalgia pain.
Step 5
Relax and meditate daily. Relaxation techniques such as deep breathing and meditation can help focus your mind in order to deal with the stress of the day. Simple deep breathing exercises take less than 10 minutes and require you to simply inhale slowly and exhale deeply to reach a state of relaxation. Meditation is done by focusing your thoughts on a single object or using a repetitive sound while in a rested position. Incorporating any form of relaxation into your day is helpful in dealing with the stress that comes from living with fibromyalgia.
Tips and Warnings
- Attend a beginning yoga class to learn meditation and relaxation methods for home practice. Practice coping skills to find what works best for you. Find a counselor to talk to if your stress is too overwhelming to sort out on your own.
- Avoid talking negatively to yourself. This increases your stress and amplifies your perception of pain.
