How Stress Worsens Fibromyalgia—and What You Can Do About It

Feeling more anxious, exhausted, or foggy lately? You’re not alone. Stress can amplify fibromyalgia symptoms, but understanding the connection can help you take control. Let’s explore how stress impacts your body and discover practical ways to feel better.

The Stress from Current Events Could be Triggering Your Fibromyalgia Symptoms

Dear fibro warriors, Have you been feeling more anxious, exhausted, or foggy lately? Maybe your pain has intensified, or migraines have become more frequent. You’re not alone. The stress of today’s world can take a toll on your body, especially if you’re living with fibromyalgia. Let’s uncover the link between stress and your symptoms—and explore practical ways to find relief.

The Science Behind Your Personal Experience

When stress hormones like cortisol and adrenaline flood your body, they spark inflammation and heighten pain sensitivity. For those with fibromyalgia—where pain processing is already amplified—this creates the perfect storm for worsening symptoms.(1) Research from the Journal of Rheumatology reveals that over 75% of fibromyalgia patients experience significant symptom flare-ups during periods of high stress.(2) Understanding this connection is a powerful first step toward managing your symptoms and finding calm amidst the chaos.

Recognizing Your Body's Early Warning System

Your body is remarkably intuitive, often signaling trouble before a full flare takes hold. Learning to identify these early warning signs can give you a crucial advantage in managing your symptoms. Common signals within the fibromyalgia community include:

Subtle changes in sleep quality, even before insomnia sets in
Heightened sensitivity to sounds, lights, or smells
A foggy or sluggish feeling in your thinking before full cognitive difficulties arise
Unexplained mood shifts, such as irritability or anxiety
Muscle stiffness that feels different from your usual symptoms

By recognizing these signs early, you can take proactive steps to help your body relax and prevent a flare before it fully develops. Understanding and responding to your body’s cues makes navigating life with fibromyalgia more manageable and less overwhelming.

Sarah’s Story: Taking Control of Stress

Sarah M., a 43-year-old teacher with fibromyalgia, noticed her symptoms worsening as stressful news dominated her social media feed. "Every time I checked updates, my shoulders would tighten, and my pain would spike," she shared.

Determined to find a solution, Olivia began tracking how her news consumption affected her symptoms. She quickly discovered a direct link: constant updates kept her body in a perpetual stress response.

By adopting stress management techniques (like the ones we’ll explore below), Olivia significantly reduced her pain levels within two weeks. "I’m still informed," she explains, "but now I consume news on my terms, in ways that protect my health.

Evidence-Based Techniques for Managing Stress with Fibromyalgia

Not all stress reduction methods work for fibromyalgia, but these approaches are tailored to meet your unique needs:

Mindfulness for Pain: Traditional meditation can be tough during flares. Try "sensation surfing"—observe pain without judgment while focusing on your breath. Research shows this can help your brain process pain differently.(3, 4)
Better Sleep Habits: Create a 60-90 minute pre-sleep buffer without news or social media. This improves sleep quality, which directly impacts pain and fatigue.
Anti-Inflammatory Nutrition: Incorporate foods like fatty fish, colorful fruits, and vegetables to counter stress-induced inflammation. Small, regular meals help stabilize blood sugar and reduce stress.

Your Personal Stress Response Plan

A proactive plan can prevent flares before they start. Here’s how to create yours:

Recognize your early warning signs.
List three 5-minute stress reducers you can do anywhere.
Develop a daily prevention routine (even 10 minutes helps).
Set boundaries around stress triggers.
Identify supportive people who understand your journey.

The Digital Dilemma: Managing News Without Overload

Avoiding news entirely isn’t practical, but you can set boundaries:

Schedule specific times to check updates.
Use summary services instead of live coverage.
Follow news with a calming activity.
Try apps that filter triggering content.
Watch humorous news shows to engage your vagus nerve and promote relaxation.
Create tech-free zones in your home.

Finding Freedom with Coaching and Community Support

Individual techniques are undeniably helpful, but so are structured guidance and community support to truly transform your fibromyalgia journey. That’s why I’m thrilled to introduce the Fibromyalgia Freedom Formula—a 12-week group coaching program designed to help you reclaim your energy, reduce pain, and rediscover joy.

Starting this April, 2025, we’ll work together to build sustainable habits and practical coping strategies tailored to the unique challenges of fibromyalgia. Each week builds on the last, creating a step-by-step pathway to help you break free from symptoms and live the vibrant life you've been dreaming of.

Ready to Reclaim Your Life?

Spaces in the April cohort are limited to ensure personalized attention. Don’t wait—secure your spot today! → Reach out directly at gisele@gmcdiarmid.com

About the Author

Gisèle McDiarmid is a certified fibromyalgia health coach and former Neurology nurse who has lived with fibromyalgia for 30 years. She is dedicated and loves to empower fibro warriors to live their fullest lives through her proven FibroFreedom Formula and One-on-One Signature programs.