How to deal with anxiety and depression in fibromyalgia?

Fibromyalgia, a syndrome characterized by chronic pain, fatigue and sleep disturbances, is often accompanied by anxiety and depression. Combating these psychological disorders is crucial to improving quality of life.

Nearly two-thirds of patients diagnosed with fibromyalgia have also been diagnosed with depression, according to a study conducted by NewLifeOutlook.

Many people with fibromyalgia report suffering from anxiety and depression not only because of the misunderstanding encountered by family, friends and health care professionals, but also because they are confronted with the pain of no longer recognizing themselves, feeling that the disease has removed them from the identity and abilities they possessed before the onset of symptoms. This sense of loss and change of self can deeply aggravate their emotional state.

The uncertainty and doubts expressed by friends, family members, and even some medical professionals can lengthen the time it takes for people with fibromyalgia to get an accurate diagnosis. In fact, about 30 percent of people surveyed reported experiencing symptoms for a period of five years or more before getting formal recognition of their condition.

Slightly fewer than 8% of people were able to get a diagnosis within the first year of the emergence of symptoms. Around 40 percent received a diagnosis within one to three years of the onset of symptoms, while a share close to 20 percent had to wait between three and five years to have their condition confirmed.

Strengthening awareness and understanding of fibromyalgia and related symptoms could be instrumental in reducing the waiting time for a diagnosis and improving the psychological well-being of sufferers.

Those with fibromyalgia and depression and/or anxiety should focus their efforts on making sleep a priority, as well as regular light exercise and healthy eating, to help improve fibromyalgia's physical symptoms and mental health.

Here are some strategies for dealing with anxiety and depression related to fibromyalgia:

Recognition and Acceptance

The first step in dealing with anxiety and depression is to acknowledge them. Accepting that these feelings are part of the condition can help reduce stigma and encourage help-seeking.

Moderate Exercise Routine

Exercise can be a natural antidepressant. The key is to find a balance that does not overload the body. Activities such as low-impact walking or swimming can improve mood and reduce anxiety.

Balanced Nutrition

A nutrient-rich diet, with a focus on vitamins and minerals, can positively influence mood. Avoiding caffeine and sugar can also help stabilize energy and mood levels.

Acupressure as a Relaxation Tool

Acupressure can be used to relieve physical and mental tension. By using acupressure mats and pillows, you can stimulate pressure points in the body that promote relaxation and well-being.

Here are some ways to incorporate acupressure in the fight against anxiety and depression:

Calming Moments: Spend 10 to 15 minutes a day in a quiet environment, lying on an acupressure mat, to help calm the mind and rid the body of stress.

Relaxing Lunch Break: Use an acupressure pillow during a break for a few minutes of deep relaxation, which can help manage anxiety levels throughout the day.

Before Bedtime: Use the mat to prepare the body and mind for sleep, thereby reducing anxiety and improving the quality of sleep at night.

Conclusion

Anxiety and depression in fibromyalgia can be overwhelming, but with the right strategies, it can be addressed. The techniques mentioned above, along with the use of products such as Vevazen acupressure mats and pillows, can offer tangible support.