Reducing Stress and Relaxing

Evaluating the causes of stress and learning new ways to handle or cope with stress can help improve many chronic conditions, including the various forms of arthritis.

Below are a few relaxation exercises. Before beginning, be sure you have a quiet location that is free of distractions, a comfortable body position, and a good state of mind. Try to block out worries and distracting thoughts.

• Rhythmic breathing. If your breathing is short and hurried, slow it down by taking long, slow breaths. Inhale slowly, then exhale slowly. Count slowly to five as you inhale, and then count slowly to five as you exhale. As you exhale slowly, pay attention to how your body naturally relaxes. Recognizing this change will help you to relax even more.
• Deep breathing. Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed.
• Visualized breathing. Find a comfortable place where you can close your eyes, and combine slowed breathing with your imagination. Picture relaxation entering your body and tension leaving your body. Breathe deeply, but in a natural rhythm. Visualize your breath coming into your nostrils, going into your lungs, and expanding your chest and abdomen. Then, visualize your breath going out the same way. Continue breathing, but each time you inhale, imagine that you are breathing in more relaxation. Each time you exhale, imagine that you are getting rid of a little more tension.
• Progressive muscle relaxation. Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain!) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.
• Relax to music. Combine relaxation exercises with your favorite music in the background. Select the type of music that lifts your mood or that you find soothing or calming. Some people find it easier to relax while listening to specially designed relaxation audiotapes, which provide music and relaxation instructions.
• Mental imagery relaxation. Mental imagery relaxation, or guided imagery, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery coaches you in creating calm, peaceful images in your mind -- a "mental escape." Identify your self-talk, that is, what you are saying to yourself about what is going on with your illness. It is important to identify negative self-talk and develop healthy, positive self-talk. By making affirmations, you can counteract negative thoughts and emotions. Here are some positive statements you can practice:
  • Let go of things I cannot control.
  • I am healthy, vital, and strong.
  • There is nothing in the world I cannot handle.
  • All my needs are met.
  • I am completely and utterly safe.
  • Every day in every way I am getting stronger.

Anxiety and depression are major contributors to stress and should be treated, if present. If the above listed relaxation techniques do not help or if you think your stress is due to anxiety or depression, be sure to see a doctor. Treatments are available to relieve anxiety and improve depression.

---

Reviewed by the doctors at The Cleveland Clinic Department of Rheumatic and Immunologic Diseases.

Edited by William Shiel Jr., MD, FACP, FACR Sept 2007

SOURCE: Arthritis Foundation