The festive season brings joy, connection, and celebration—but it can also come with added stress, busyness, and physical demands. For those living with arthritis, this time of year may also mean increased joint pain, fatigue, and the risk of flare-ups. The good news is, with some planning and self-care, you can still enjoy the festivities while keeping your arthritis symptoms in check.
Enjoy the celebrations while prioritising your health and comfort
1. Pace Yourself and Prioritise
The excitement of the season can lead to overcommitting, which often results in physical and emotional exhaustion.
- Set Realistic Expectations: You don’t have to attend every event or do everything yourself. Focus on what brings you the most joy.
- Break Up Tasks: Spread out your holiday preparation—shopping, cooking, decorating—over several days or weeks.
- Schedule Rest Breaks: Plan downtime into your day to recharge and reduce strain on your joints.
- Say No Without Guilt: It’s okay to decline invitations or delegate responsibilities to protect your health.
For more information, read our article on The Power of Pacing for Better Arthritis Management.
2. Modify Activities to Reduce Joint Strain
Festive activities can often involve long periods of standing, lifting heavy items, or repetitive motions.
- Use Joint-Friendly Tools: Ergonomic kitchen gadgets, jar openers, and lightweight cookware can ease pressure on your hands and wrists.
- Choose Low-Impact Options: Opt for wrapping gifts on a table instead of the floor, or use gift bags instead of intricate wrapping.
- Wear Supportive Footwear: Good shoes can improve your posture and reduce joint stress while walking or standing.
- Listen to Your Body: If your joints start to ache, take it as a sign to rest or adjust your activity.
For more information, read our article on Benefits of Assistive Devices for Arthritis.
3. Stick to Your Medication and Pain Management Routine
It’s easy to get off schedule during the holidays, but consistency with your medications and pain relief strategies is key.
- Set Reminders: Use phone alarms or apps to stay on track with medication timings.
- Pack Smart: If you’re travelling, bring enough medication and any necessary aids like braces or topical creams.
- Use Heat and Cold Therapy: Hot packs can relieve stiffness in the morning; cold packs can ease swelling after a long day.
- Don’t Delay Treatment: If you notice a flare coming on, act early to reduce its intensity and duration.
4. Practice Stress Management
While the holidays are meant to be joyful, they can also be a source of stress—especially when managing a chronic condition.
- Prioritise Mental Wellbeing: Take time for quiet moments, reflection, and activities you enjoy.
- Try Breathing Techniques or Meditation: Even 5 minutes of deep breathing or guided relaxation can help lower stress and pain levels.
- Share Your Feelings: Talk with a trusted friend, join a support group, or speak with a counsellor if you’re feeling overwhelmed.
- Manage Expectations: Not everything will be perfect—and that’s okay.
For more information, read our article The Power of Mindfulness: Easing Arthritis Pain and Improving Well Being.
5. Eat Mindfully
Festive meals are often rich and indulgent, which can sometimes trigger inflammation or impact how you feel.
- Balance Treats with Nourishment: Enjoy festive foods, but aim to include anti-inflammatory choices like fruits, vegetables, whole grains, and omega-3-rich foods.
- Stay Hydrated: Drink plenty of water, especially if you’re consuming alcohol or salty foods.
- Limit Excess Sugar and Processed Foods: These can increase inflammation and fatigue in some people with arthritis.
For more information, read our article on Benefits of Healthy Eating for Arthritis Management.
6. Plan Comfortable Social Engagements
Socialising is a key part of the festive season, but it doesn’t need to come at the cost of your health.
- Choose Accessible Venues: Make sure the event location has comfortable seating, minimal stairs, and access to restrooms.
- Time Events Wisely: Avoid scheduling back-to-back outings or late nights if fatigue is a concern.
- Let People Know Your Needs: Most friends and family will be happy to make adjustments if they know you’re dealing with arthritis.
7. Keep Moving—Gently
It may be tempting to skip exercise during the busy season, but gentle movement can help keep your joints mobile and pain levels down.
- Take Short Walks: A 10–15-minute walk can boost circulation and reduce stiffness.
- Do Gentle Stretches: Light stretching in the morning or before bed can ease discomfort.
- Use Online Resources: Arthritis organisations often offer guided exercises tailored to your condition and ability level.
For more information, read our article on Exercising with Arthritis.
You deserve to enjoy the festive season just as much as anyone else. By being proactive, setting boundaries, and listening to your body, you can manage arthritis pain and still make meaningful holiday memories. Whether it’s a quiet night with loved ones or a festive gathering, remember: your comfort and wellbeing matter most.
For more support and information, visit:
- The Arthritis Movement article – Support for Mental Wellbeing
- Musculoskeletal Australia – Resources for People with Arthritis
- Chronic Pain Australia – Support and Advocacy
