Stress and MS: THE CLEVELAND CLINIC
Stress refers to two different things: situations that trigger a reaction (physical and/or emotional) and the response to those triggers. Each individual’s experience of stress depends on the nature of the stressor and how the stressor is perceived.

Having a chronic illness can cause and influence stress. MS is no exception. Individuals with MS have the difficult challenge of dealing with:

* The uncertainty of diagnosis (before MS diagnosis, living with symptoms, and no diagnosis)
* The unpredictability of the disease
* The emergence of symptoms (having visible signs of the disease, such as the need for a cane or wheelchair)
* Concerns about finances and job situation
* Dependence on others and not being able to care for others (such as a spouse and children) as before
* The need to modify activities and surroundings to accommodate changes due to MS
* Symptoms that are unexplainable and not understandable

What are the warning signs of stress?
Responses to stressors include physical changes, and emotional and behavioral responses.

Emotional warning signs

* Anger
* Inability to concentrate
* Unproductive worry
* Sadness
* Frequent mood swings

Physical warning signs

* Stooped posture
* Sweaty palms
* Chronic fatigue
* Weight gain or loss

Behavioral warning signs

* Over-reacting
* Acting on impulse
* Using alcohol or drugs
* Withdrawing from relationships

What can I do to reduce stress?

* Keep a positive attitude.
* Accept that there are events that you cannot control.
* Be assertive instead of aggressive. "Assert" your feelings, opinions, or beliefs instead of becoming angry, combative, or passive.
* Learn relaxation techniques.
* Exercise regularly. Your body can fight stress better when it is fit.
* Eat well-balanced meals.
* Rest and sleep. Your body needs time to recover from stressful events.
* Don’t rely on alcohol or drugs to reduce stress.

How can I learn to relax?
There are a number of exercises that you can do to relax. These exercises include breathing, muscle and mind relaxation, relaxation to music, and biofeedback. A few that you can try are listed below. First, be sure that you have:

1. A quiet location that is free of distractions
2. A comfortable body position (Sit or recline on a chair or sofa.)
3. A good state of mind (Try to block out worries and distracting thoughts.)

Relaxation exercises

* 2-Minute 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.
* Mind relaxation — Close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word "one," a short word such as "peaceful" or a short phrase such as "I feel quiet." Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.
* Deep breathing relaxation — Imagine a spot just below your navel. Breath into that spot and fill 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 breath out, you should feel more relaxed.MORE: THE CLEVELAND CLINIC