Dia duit agus fáilte – that’s Irish for hello and welcome – to this blog post about the emotional impact of rheumatoid arthritis. Learn about the psychological effects of autoimmune disease and how you can heal the painful emotions of anxiety, stress, anger and fear.
Perhaps you are newly diagnosed with rheumatoid arthritis (or another autoimmune or chronic disease) and are struggling to come to terms with the emotional impact of RA. Please know you are not alone. Depression and RA (read this post) seem to go hand in hand, especially in the early days. Rheumatoid arthritis and anxiety both cause pain and stress and when we are in uncharted territory, it is natural to feel fear and stress. Just as we are able to make lifestyle adjustments to reduce our physical symptoms, we are also able to use alternative treatments for the mental and emotional impact of rheumatoid arthritis.
Please join me and let’s travel the road to full health and a live-out-loud together.
Before we get started, please remember, I am not a doctor and I encourage you to talk to your doctor and/or therapist to address the emotional impact of rheumatoid arthritis in your life.
Table of Contents
What is this RA blog about? (Besides RA!)
I began to blog about RA to fill the gap that I found when I was first diagnosed with RA – there was plenty of info about the medical/conventional options for rheumatoid arthritis and I stumbled upon lots of natural/alternative sites that were filled with inspiration and anecdotal evidence but not much science. I wanted to bridge that divide. Here, I try to inspire, share stories (my own and others) and do so on a foundation of science; I hope you find something here that lessens your load, reduces your RA symptoms and allows you to move forward to the life of your dreams.
If you are at the early stages of your diagnosis with RA or are looking specifically for alternative ways to reduce the physical symptoms of rheumatoid arthritis, you might want to start at this page: Living with RA
In this article, I want to focus on the mental and emotional impact of RA. I experienced all sorts of (mostly negative) emotions in relation to this disease and I figured others may also struggle to come to terms with how this disease wreaks havoc on all aspects of life. Keep reading for uplifting and practical ways to nurture your mind and spirit through your healing journey.
A quick refresher: What is an autoimmune disease? What is rheumatoid arthritis?
Simply put, an autoimmune disease is when our immune system malfunctions and attacks and damages the healthy cells of its host (you!) Inflammation is at the root of autoimmune diseases which means that if we can control inflammation, we stand a chance of reducing symptoms. Read more about inflammation here.
Autoimmune diseases are considered incurable but not untreatable, they are chronic but not fatal, they disrupt your life but can also be the impetus to make radical change and find your way to a healthier, more outrageously alive version of you.
Rheumatoid arthritis is the most common of more than 100 autoimmune diseases and it affects over 1% of the population. It is a chronic disease that causes pain and inflammation in the joints, brain fog, fatigue and more. On top of which, systemic inflammation can also damage a variety of bodily systems including the cardiovascular and circulatory systems. And then, of course, there is the mental and emotional impact of rheumatoid arthritis that can be just as, or sometimes more, debilitating than the physical symptoms of RA.
And to add insult to injury – if you have one autoimmune disease, you are at higher risk of developing a second. Bloody hell!
So that’s enough of that! Let’s move past the physical symptoms of RA and explore some of the other challenges we face as we fight.
My story
As my body began to fail me, I frantically grasped at anything that could be causing the decline. My wrists, hands and feet ached and I struggled to hike or even walk and lifting pots and pans became impossible. My brain felt shrouded and muddy and I could no longer read demanding books and articles. We tested the house, the water and the soil, all the while, hoping it was fixable – nothing. No mold in the house, no heavy metals in the well or soil – nothing.
And the “nothing” scared me.
I had long feared the diagnosis I was trying desperately to avoid. Rheumatoid arthritis in particular, and autoimmune disease in general run in my family (see this study about autoimmunity in families) – and I had seen first-hand the toll such a disease can take.
You already know what happened and it’s possible your experience was similar to mine. I went to my doctor, she did some tests and called me 2/3 days later with the life-changing results. She referred me to a rheumatologist and wished me well. Now, I love my doctor; she is supportive, nurturing and really listens but as soon as I hung up, I felt alone.
I chose not to go to a rheumatologist and instead, I found a functional medicine doctor who guided me towards full health and my physical symptoms slowly disappeared over the course of 3-4 months. I dedicated myself to healing my body and paid little to no attention to my feelings.
It was only in the aftermath, once my body returned to its new normal, that I took a breath and looked around me and realized I might be in trouble. The mental and emotional impact of rheumatoid arthritis was equally as damaging as the physical symptoms of RA and I had nowhere to turn to ask for help or support. And worse, no one thought to ask me how I was feeling emotionally.
I had worked with people as a wellness coach and spent 25 years promoting and devoted to self-care, I had some of the tools needed to heal my mind and spirit. I also found a wonderful therapist to guide me through the especially challenging issues. With kindness and support, you too can find a way through the pain back to good mental health.
How does rheumatoid arthritis affect the mind and spirit?
Being diagnosed with a life-altering disease can be devastating; in many ways it is like a death that causes grief and loss. (Such a diagnosis often means the death of certain dreams and plans but we often sweep these uncomfortable emotions under the table and soldier on.) As such, there are a slew of emotions to deal with and it is well worth the time and effort it takes to address and heal them with compassion and intention.
Anxiety
Many of us try to ignore symptoms for months or even years as we grimace, bear the pain and try to ignore what our body is trying to tell us. But the stress and anxiety grow along with our other symptoms. Unfortunately, anxiety ignored does not disappear.
The longer we put off seeing the doctor the more anxious we feel; time tends to worsen both the physical and emotional impact of RA. It’s a chicken and egg thing. Pain and lack of knowledge causes anxiety, anxiety damages the immune system causing more pain. Round and round we go.
One of the simplest ways to relieve anxiety in this particular circumstance is to visit the doctor and get information. Knowledge is power and knowing what is wrong with your body is one step in the right direction.
I encourage you to go to your doctor as soon as possible to test for rheumatoid arthritis – information empowers and when you know what you are facing, you can make changes accordingly. As they say, better the divil you know! Check out this article or this study for more info)
What happens in the brain and body when we experience anxiety?
- Headaches and difficulty concentrating
- Upset stomach, including nausea and diarrhea
- Loss of libido
- Heart palpitations, chest pain and lightheadedness
What is the impact of chronic anxiety on the body?
- Physical illness
- Impaired concentration
- Possible depression and suicide
- Substance abuse
How can you reduce anxiety and its effects on your rheumatoid arthritis symptoms?
- Eat well-balanced meals – an anti-inflammatory diet is perfect for anxiety and rheumatoid arthritis. Diet & RA
- Improve your sleep; learn more here
- Consider using an anxiety blanket.
- Practice yoga and meditation
Of course, once you are diagnosed with rheumatoid arthritis there is likely to be a rush of other emotions – fear, anger, frustration.
Fear
As I mentioned, fear reared its ugly head even before my official diagnosis but once I received confirmation, it pervaded every cell in my body.
Fear is insidious and cagey – it convinces you that fear is necessary, helpful even; it will keep you on your toes; a healthy dose of fear is good for you.
Well, I’m calling bollocks! (That’s the Irish way of saying BS.)
Fear is appropriate when I come face to face with a lion and my body kicks into high gear. Constant fear is hazardous to my wellbeing and health. More info.
What happens in the brain and body when we feel fear?
- Fear triggers the release of stress hormones
- The brain becomes hypervigilant and remains on constant alert until the threat is controlled
- Breathing accelerates
- Heart rate and blood pressure rise
What is the impact of chronic fear on the body?
- A weakened immune system
- Cardiovascular damage
- Ulcers, IBS and other gastrointestinal disorders
- Decreased fertility and accelerated aging
- Impaired memory
How can you reduce fear and its emotional impact on your RA life?
- Get out in nature as often as possible
- Find support from a therapist, friend or family member. Online groups can be very supportive
- Practice yoga
- Practice meditation
- Research your RA treatment options and choose the path that best suits your needs and values
How can fear help in the fight against RA?
Fear helps us stay in the present moment and focus; thinking about a future with RA can scare us silly and we can harness that feeling to focus on the changes we need to make. And when I fear something, I have a choice: will that fear stop me, or will I face it head-on and write my own story?
Anger
Yup, I’ve definitely had my fair share of angry moments while thinking about rheumatoid arthritis and its effect on every aspect of my life.
Perhaps the most damaging anger has been directed at my own body; blaming my body for failing me, for stripping away those parts of me that make me me.
Fortunately, as I regained control over the physical symptoms of RA, my anger faded. But it took a while and lots of yoga, meditation, walking and until I finally reached a level of acceptance.
What happens in the brain and body when we feel anger? See this science article.
- Cortisol levels rise
- Heart rate, breathing and blood pressure rise
- Digestion slows down
- The brain sharpens and focus increases
What is the impact of chronic anger on the body?
- Impaired immune system and short-term memory
- Depression
- Increased headaches and migraines
- Increased risk of cancer, cardiovascular problems and diabetes
How can you reduce anger and its emotional impact on your RA life? Info here and here.
- Keep an anger diary to try and understand how and why you get mad
- Consider assertiveness training or learn techniques of conflict resolution
- Learn relaxation techniques, such as meditation or yoga.
- See a counselor or psychologist
- Exercise regularly
How can anger help fight RA?
When you experience physical and emotional distress, anger strongly motivates you to do something about it. Anger can be a tool that helps you respond to upsetting situations. Data indicate that feeling angry increases optimism, creativity, effective performance. Sounds like anger could be a valuable tool when used appropriately to fight rheumatoid arthritis naturally.
Frustration
Frustration is an emotion that occurs in situations where a person is blocked from reaching a desired outcome. It originates from feelings of uncertainty and insecurity which stems from a sense of inability to fulfill needs. One of the differences between frustration and anger is the tendency of frustration to cause upset and feelings of vulnerability. I liken it to a feeling of helplessness and lack of control over my own life.
I don’t know about you but I feel frustration when I cannot lift the pot to drain the pasta water or when my toes ache so badly I cannot go for a planned hike. Even writing about these moments causes my breath to speed up, my stomach to clench and my eyes to tingle with the first signs of tears.
What happens in the brain and body when we feel frustration?
- Clenching your teeth
- Shaking, trembling or dizziness
- Stomach ache or headache
- Heart rate and perspiration increase
What is the impact of chronic frustration on the body?
- Anger
- Loss of confidence
- Stress
- Depression
- Wanting to quit
How can you reduce frustration and its emotional impact on your RA life?
- Learn to control those aspects of rheumatoid arthritis that you can control – diet, habits etc…
- Keep a journal to record frustrations and record gratitude and celebrations
- Work with a therapist
- Learn yoga and meditation techniques to reduce frustration and feelings of helplessness
Can frustration help you fight RA?
Frustration, dissatisfaction, disappointment, and discontent can be good things when faced with RA. These feelings can serve as the trigger to make difficult changes and alter the course of our lives. I am willing to experience a little frustration now and then if it pushes me to better choices and the live-out-loud life I desire.
Activities to reduce the emotional impact of RA:
If you look at the above lists of ways to soothe the emotions triggered by an RA diagnosis, certain things pop up time and again. And the great news is that many of these habits are also recommended to address the physical symptoms of rheumatoid arthritis; surely it makes sense to introduce one or more of these habits to our lives.
- Diet. What you eat has a dramatic effect on your physical and emotional well being at all times but even more so when you have been diagnosed with rheumatoid arthritis or another autoimmune disease. There is so much information available about diet that it can be confusing. This post is a great place to begin.
- Begin a yoga practice. I have been practicing yoga for more than 27 years and teaching it for 19; it has positively impacted all aspects of my life and has supported me through my RA journey. I have had to make adjustments to my practice to honor where my body is on any given day and I share these practices and adjustments with you. Read this post.
- Meditation has become common in recent years and with good reason, it lowers stress and anxiety, promotes emotional health and enhances self-awareness. One thing I want to stress is the lack of religious content in the meditation techniques I suggest. Anyone, of any faith, can establish a meditation practice that best serves their needs and values.
- Keep a journal. One way to maintain a daily writing habit is to begin each day with morning pages: 3 pages of stream-of-consciousness writing. Another way is to keep a gratitude journal and write in it each night before bed. I have used both practices over the years and can attest to their power of healing.
- Support. Sometimes we just need someone to talk to, someone who can hold a space for us to heal. Choosing a therapist can be difficult – ask questions: have you worked with people like me before? (chronic pain etc…); what is the focus of your practice?; what treatments do you typically offer? (IFS, talk therapy, CBT – cognitive behavior therapy)
- The power of exercise cannot be overestimated; our bodies are designed for movement and even on high pain days, it is best if you can get outside and enjoy just 5-10 minutes of slow walking in fresh air. On good days, enjoy time in nature, regular weight-lifting (work with a personal trainer if necessary) and/or swimming.
- Rest is essential for a healthy life – good sleep, taking a day off, holidays/travel and finding hobbies that allow us to slow down. Learn about good sleep habits.
- And one of my own: attitude. Over the past 8 years of living with RA, I have learned that my attitude to life and this damn disease has a huge impact on my emotional well-being. I am learning how to keep my body strong and healthy; I am learning how to send rheumatoid arthritis into remission and when I remember how powerful I am, I feel better. Like you, I want to live out loud. I am an RA Warrior and refuse to let this disease dictate my lifestyle.
How to thrive with RA
There is plenty of information on this website about how to make changes in lifestyle, habits and diet but knowledge does not make change easy. I mean, we all know what it takes to be healthy and yet, we can all probably relate to succumbing time and again to temptation and bad habits. (Read this post about breaking bad habits.)
When we take the time to nurture our mind and spirit, we are strengthening our resolve and decision-making muscles. And the great news is that the more we make smart choices, the better we feel and this then becomes our chicken and egg story, a much better version, if you ask me!
Perhaps you just got that call from your doctor telling you the devastating news that you have been diagnosed with rheumatoid arthritis, or perhaps you have been living with RA for years and have decided to make changes, to take back control of your health. Use the fear, anger or frustration as motivators to change course; allow them to become powerful forces for good in your life.
Addressing the emotional impact of RA is an ongoing process and I often choose to delete or add a habit so I can observe how it impacts my body. I have tried different meditations and journaling techniques and played with using music and silence to soothe my sometimes-ragged emotions. Life is an experiment and I encourage you to try new ways to live yours.
Final thoughts
When I saw clients and witnessed the changes they made to improve their lives, I noticed the biggest successes came with the toughest challenges. Don’t back down from the fight; after all, you are quite literally battling for your life.
You are strong enough, disciplined enough and courageous enough to take on this fight and win; if I can do it, then I know you can too.
I hope you find hope and strength in these pages and I look forward to travelling with you, my fellow RA warrior.
I would love your feedback; either comment below or email me your thoughts and story.
