Stress and MS

Multiple sclerosis is an unpredictable, frustrating disease. As such, its emotional impact can be as great as its physical impact.

The prolonged stress of living with a chronic illness can lead to frustration, anger, hopelessness and, at times, depression. People with multiple sclerosis are especially at risk for becoming depressed. And you are not the only person affected. Family members are also influenced by the persistent health changes of a loved one. It is important to recognize the triggers, signs and solutions that are associated with stress so that you can effectively manage it.

What causes stress for people with MS?
Uncertainty of diagnosis (living with symptoms and no diagnosis)
Unpredictability of the disease
The emergence of symptoms and having visible signs of the disease, such as the need of a cane or wheelchair
Concerns about finances and job situation
Having to depend on others, and not being able to care for others (such as spouses and children) like you used to
Modifying your activities and your surroundings to accommodate your MS
Symptoms that are unexplainable and not understandable
What are the warning signs of stress?

Your body sends out physical, emotional, and behavioral warning signs of stress.

Emotional warning signs include anger, an inability to concentrate, unproductive worry, sadness, and frequent mood swings.

Physical warning signs include stooped posture, sweaty palms, chronic fatigue, and weight gain or loss.

Behavioral warning signs include overreacting, acting on impulse, using alcohol or drugs, and 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. Three that you can try are listed below.

First, be sure that you have:
A quiet location that is free of distractions.
A comfortable body position. Sit or recline on a chair or sofa.
A good state of mind. Try to block out worries and distracting thoughts.
Two-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. Breathe 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.


Copyright ©2000 content, The Cleveland Clinic. The information provided by The Cleveland Clinic is not intended to replace the medical advice of your doctor or health-care provider. Please consult your health-care provider for advice about a specific medical condition. For additional health information, please contact the Health Information Center at The Cleveland Clinic, (216) 444-3771 or toll-free (800) 223-2273, Ext. 43771.


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