Exercising, writing in a journal, taking pain relief medications, and joining a psoriatic arthritis support community could help you manage feelings of anxiety and improve your quality of life.
Psoriatic arthritis (PsA) is a chronic condition that causes inflammation and stiffness in the joints, as well as dry, scaly plaques of skin associated with psoriasis.
Although this can affect the function and movement of your joints, a 2024 review of research suggests that PsA may also affect your emotional, social, and mental well-being. These are all factors that contribute to your overall quality of life.
Anxiety and depression are relatively common conditions among people who live with PsA. These conditions may worsen PsA symptoms and lead to a constant cycle of pain and anxiety, whereby symptoms affect your mental health, which then affects symptoms, and so on.
Treatment for PsA may need to address both the physical and psychological symptoms you’re experiencing.
Here are some tips that may help you manage anxiety if you’re living with PsA.
PsA flare-ups can be painful, especially in your muscles, tendons, and scaly skin plaques.
The Arthritis Foundation reports that people who have anxiety may have a lower pain tolerance, which can make the pain feel even worse.
Developing a pain management plan with a doctor can come with the added benefit of reduced anxiety. A doctor may recommend the following treatments:
- over-the-counter (OTC) drugs, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen
- prescription medications, such as disease-modifying anti-rheumatic drugs (DMARDs), topical treatments, biologics, and immunosuppressants
- natural remedies, such as applying a cold compress to swollen joints and a heating pad to stiff joints
Rheumatologists and dermatologists are typically the go-to healthcare professionals for people with PsA. If you’re also experiencing anxiety, consider working with a multidisciplinary team that includes a mental health professional.
A mental health professional could provide support in several ways, such as:
- developing coping and management techniques
- providing local and online resources, such as communities and support groups
Having the right healthcare team can help coordinate your treatment and ensure your symptoms are addressed in an effective way.
Sleep deprivation and fatigue are common factors associated with a lower quality of life in PsA. Sleep deprivation may also worsen symptoms of anxiety.
According to the Arthritis Foundation, pain associated with PsA symptoms is a common cause of poor sleep quality. Finding ways to manage your pain is a good place to start with improving your sleep.
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- aiming to go to bed and wake up at the same time every day, even on the weekends
- avoiding caffeinated beverages in the afternoon
- removing screens, lights, and other devices from your room to maintain a cool, quiet, and dark environment
- avoiding eating large meals too close to bedtime
- staying physically active, such as regularly exercising
Stress is another psychological factor that may increase anxiety in people with PsA.
Some ways to help you manage stress may
- trying relaxation techniques
- practicing breathing exercises
- meditating, such as by using a meditation app
- writing in a journal
- listening to music
- speaking with friends and family
- staying physically active, such as getting regular exercise
Some research suggests that certain herbs and essential oils may also help relieve stress, including:
You could try lighting an herb-scented candle or taking a hot bath infused with an essential oil.
Some research suggests that people with PsA may start to withdraw from social events and become more isolated. This is especially true for people with more visible symptoms of psoriasis, such as dry, itchy, and scaly skin plaques.
Speaking with your family and friends is a great way to open a dialogue and share any anxieties you may have.
However, this isn’t always easy, especially if they’re not living with PsA, too.
The Arthritis Foundation reports that speaking with others who have PsA can help you build connections, develop management tools, and relieve feelings of anxiety and loneliness.
Speak with a healthcare professional about local and in-person PsA support groups in your community. There are also several online groups you can join, such as the Arthritis Foundation’s Live Yes! Connect PsA.
Bezzy PsA community
If you’re looking to connect with other people who have PsA, resources like Healthline’s Bezzy PsA offer an online safe space for community, peer and expert guidance, and support.
As a Bezzy member, you can participate in forum discussions, weekly live chats, and have access to in-app one-to-one messages.
PsA affects the joints, ligaments, and tendons, so symptoms may be exacerbated by physical activity due to mechanical stress. This is often the case with high impact exercises.
However,
Low impact exercises may help improve physical stability, mobility, and function and feelings of stress and anxiety. Consider trying the following:
- water-based activities, such as swimming
- cycling
- walking
- yoga
- weightlifting
Some alternative therapies may help relieve PsA symptoms like inflammation and pain while promoting relaxation to help manage anxiety. Some of these therapies may include:
You can speak with a doctor to see how these techniques may affect PsA for you before trying them.
Anxiety and PsA can go hand in hand, so it’s important to find ways to manage the symptoms of both conditions so you can feel your best.
Consider speaking with a mental health professional and trying anxiety-management techniques to support and improve your quality of life.