Mental health and arthritis

Living with arthritis not only affects your physical health; it impacts your mental health too. It’s not uncommon to feel low, isolated, or just a bit overwhelmed when you've recently been diagnosed or when you’re dealing with pain and fatigue. These emotions are normal, but that doesn’t make them any less difficult. 

There are also small steps that you can take to look after your own mental well-being. Some of these suggestions might not suit everyone and that’s okay. It’s all about finding what works for you.

Keep up the activities you enjoy as much as possible

It might feel like the last thing you want to do when you’re tired or in pain. But, where possible, try to keep up with the activities you enjoy. It’ll help you unwind, provide a sense of achievement, and maybe give you a chance to catch up with friends.  

If you don’t know where to start, you could try a new activity. For instance, you could try gardening, reading, cooking, or a physical activity – the list is endless!  

If you’re struggling to keep going with your hobbies, why not see if there is any way you can adapt the activity to make it a bit easier? You could try:  

• Pacing yourself and taking more breaks.  
• Asking a friend for help with more demanding tasks.  
• Using aids and adaptations.  
• Practising protecting your joints and changing the way you do things.  

Sukhjeen, 20, lives with inflammatory arthritis. She says that creating digital illustrations helps her cope with her condition.  

“My art gives me the ability to share my feelings through images," she says. "Sometimes, they show the frustration of how it feels to be chronically ill or sometimes I use them to create gifts for loved ones.” 

Get a good night’s sleep

We know it can be difficult to drift off to sleep if you’re in pain. But there are small steps you can take to try and sleep better. You could:  

• Switch off your phone and other devices an hour before you want to sleep
• Unwind before going to sleep (for example, by going for a bath, meditating, or doing some gentle stretches)
• Making your room cool, dark and clutter-free 
• Take your pain medication an hour before you want to sleep so that you’re comfortable.  

Read more tips about getting a good night's sleep

Stay active   

Keeping moving is important for your physical health, but it’s also great for your mind. That’s because, when we exercise, our body releases ‘feel-good’ hormones called endorphins and serotonin, which improve our mood.  

If you want to add more movement to your life and want a helping hand, check out our free physical activity programme, Let’s Move with Leon. It’s packed with tips and advice on getting started, as well as videos of gentle exercises you can try at home.  

Our online information sessions are free to join and you can learn how to incorporate gentle movement or more physical activity into your daily routine. 

Build your self-confidence

Living with a long-term condition can knock your self-confidence in many ways. You may not able to socialise as much as you used to, or need help with certain tasks, and you may not be comfortable asking for help. You may also have experienced changes to your appearance, which can affect how you see yourself and what you feel capable of doing. 

This can be especially difficult to deal with if you don’t have a support network. Connecting with others is a crucial part of looking after your emotional wellbeing. It can make you feel happier and more positive about yourself and the world around you.

The methods you use to build your self-confidence are unique. What works for someone else, might not help you. If you would like to try building your self-confidence up slowly, why not try one or more of the following? 

• Learning how to manage your arthritis.
• Setting small goals. These should be manageable and enjoyable. Why not try a new recipe, learn a few words of a foreign language, or say hello to a new person today?
• Being assertive – question the health professionals treating you, about medication and other treatment options you are offered (or not offered). Don’t be scared to question any aspect of your care and treatment.
• Check how you are talking to yourself about yourself throughout the day. Would you speak to a friend like that? We can be very hard on ourselves sometimes.

If you would like to talk to someone about your arthritis, you can call our free Helpline on 0800 5200 520, Monday–Friday, 9am–6pm. Our friendly team can talk to you about any aspect of the condition, and your call is confidential.

Accept help when you need it 

Asking other people for help isn't always easy, especially if you take pride in being independent. You might be worried about being a burden, or about wasting someone’s time.

When to ask for help and where to go

If you're struggling with the physical and psychological impact of arthritis, it’s time to take action. It’s even better to do this early on, before small problems grow bigger. You can talk to your doctor, nurse or therapist, or you can join support groups. 

What depression looks like

Depression is different from feeling low for a while: it goes on for weeks, and interferes with your daily life. You can lose your motivation and sense of enjoyment. It can leave you feeling hopeless, helpless, tearful or irritable. Having no energy and not sleeping well are other signs.

Anxiety can happen on its own or alongside other conditions like depression. It’s a feeling of being worried or frightened all the time, and can get in the way of everyday life.

What to do in a crisis

If the feelings are so bad that you feel on the verge of harming yourself, or someone else, this is an emergency that needs medical help. Talk to your doctor immediately, call 999 or go to your local hospital’s A&E department. They will understand and are trained to help.

Stay connected

Many people with arthritis feel isolated. This can be due to stopping paid employment, not carrying on with the activities you enjoy, and generally being less active. 

Research tells us that feeling connected to other people is essential for our emotional health and wellbeing, so it’s a priority. Here are some ideas:

• Look for new ways to stay in touch with family and friends. Can you talk on the phone, or online?
• Plan ahead and manage your arthritis, so you can carry on doing the things that matter to you. An occupational therapist can suggest adjustments, so ask your GP or social worker for a referral.
• Consider volunteering. Everyone has something to offer, and helping others is rewarding.

It can help to know that you don’t have to face this alone. Our free helpline can offer a listening ear, or you can share your stories and problems with our online community where you can talk to other people with arthritis.