Managing Stress With Psoriatic Arthritis

Psoriatic arthritis (PsA) is an ongoing (chronic) autoimmune condition that affects the joints and skin. For those with PsA, managing symptoms is crucial. But stress can make this hard. Understanding the link between stress and PsA can help you manage both.^1,2

The stress response and its effects on the body

First, it might be helpful to understand how the body reacts to stress. When you feel stressed, your body goes into “fight or flight” mode. This is a survival mechanism. It prepares the body to deal with potential threats. During this response, several things happen:³

• Your heart rate increases
• Your blood pressure rises
• Stress hormones, like adrenaline and cortisol, are released
• Your muscles tense up
• Your immune system gets activated

In small doses, stress can be helpful. For example, it can motivate you to meet deadlines or avoid danger. But stress that continues for weeks, months, or years is harmful. It keeps your body in a constant state of alert. This can lead to a range of problems, including:^2,3

• High blood pressure
• Heart disease
• Anxiety
• Depression

How stress affects psoriatic arthritis

For people with PsA, stress can be very tough. The immune system is already overactive in PsA, causing inflammation in the joints and skin. While stress does not cause PsA, it can make PsA symptoms worse.^1,2,4

Research has shown that stress can trigger or worsen PsA flares. A flare is when symptoms like joint pain, stiffness, and skin rashes (psoriasis) become more severe. The exact reason for this is not fully understood. Experts think that stress increases the immune response, leading to more inflammation and more severe symptoms.^2,4

How psoriatic arthritis can worsen stress

PsA itself can be a big source of stress. Living with chronic pain and fatigue can wear you down. Not knowing when a flare might happen can make it hard to plan your day-to-day life. The skin symptoms of PsA can also affect your self-esteem and social life.^4,5

This creates a vicious cycle. Stress can worsen PsA, and PsA can worsen stress. Over time, living with a chronic condition can make you feel frustrated and helpless. It can also impact your mental health, leading to anxiety or depression.^4,5

Managing stress when you have psoriatic arthritis

If you have PsA, you will want to manage your stress. By keeping stress levels in check, you can help reduce flares and improve your overall quality of life.^2,4

Here are some stress management tips that may help:^2-5

• Practice relaxation techniques – Things like deep breathing, meditation, and muscle relaxation can help calm your mind and body. Regularly practicing these things can lower your stress levels and help manage pain.
• Stay active – Regular physical activity helps reduce stress. It also keeps your joints flexible and strengthens your muscles. Low-impact exercises like walking, swimming, and yoga are good options for people with PsA.
• Get enough sleep – Quality sleep is crucial for managing stress and PsA. Stick to a regular sleep routine. Create a calming bedtime environment and avoid caffeine or screens (phone, TV) before bed.
• Talk to someone – Share how you are feeling with someone you trust. This could be a friend, family member, or mental health expert. PsA support groups can help you feel less alone.
• Stick to your treatment plan – Follow your doctor's advice on managing PsA. This might include taking medicines, going to physical therapy, or using topical (applied to the skin) treatments for psoriasis. Sticking to your treatment plan can help reduce the severity of flares.
• Set realistic goals – Go easy on yourself. Set small, achievable goals. Celebrate your successes, no matter how small they might seem.