Managing stress, coping with chronic pain, and navigating the invisible challenges of arthritis
Living with arthritis goes beyond physical symptoms like joint pain and stiffness. It also takes an emotional toll. Dealing with chronic pain, fatigue, and the invisible nature of arthritis can feel isolating at times. But you are not alone — there are many emotional wellbeing resources and strategies that can help you feel more supported, reduce stress, and better manage the ups and downs of living with arthritis.
Let’s explore some key areas and tools to strengthen your emotional wellbeing.
1. Stress Management Tips
Chronic stress can worsen arthritis symptoms, increase inflammation, and make pain feel more intense. Learning stress management techniques helps break this cycle, promoting better physical and mental health.
Here are some practical tools:
- Breathing exercises and guided relaxation: Simple practices like belly breathing, box breathing, or progressive muscle relaxation can reduce muscle tension and calm your nervous system. Spend 5–10 minutes a day practicing deep breathing or progressive muscle relaxation.
- Mindfulness and meditation apps: Regular mindfulness practice improves mental clarity, lowers anxiety, and can help you observe pain with less emotional reaction. Apps like Smiling Mind, Calm, and Insight Timer offer free guided sessions designed to reduce stress.***Join our 6-week online Relax & Restore for Arthritis program – this new program is designed to help you manage your arthritis symptoms through stress reduction, simple breathing techniques, and relaxation practices.
- Gentle movement: Low-impact activities like yoga, tai chi, dancing, resistance & strength training classes and water-based exercises support joint mobility and release endorphins—your body’s natural mood boosters.***Check out our online exercise programs, Arthritis Moves, Dance for Arthritis, Tai Chi for Arthritis & Warm Water Exercise Classes.
- Nature breaks: Spending just 20 minutes in nature can reduce stress hormones and improve mental focus. Local parks, beaches, or even a garden can be restorative. If you are able to, going for a short walk outside can lower stress levels and boost mood.
Remember: Small daily practices can make a big difference over time.
Helpful tip: Try building a short routine into your day, like a five-minute breathing session in the morning or stretching in the evening.
2. Coping with Chronic Pain
Ongoing pain can be exhausting, and sometimes it feels like it controls your life. But you can develop strategies that may help you and reduce the emotional toll pain can take:
- Pain education: Understanding the nature of chronic pain helps reduce fear and anxiety. Ask your healthcare provider about resources or explore reputable organisations like The Arthritis Movement & Pain Australia
- Pacing techniques: Rather than pushing through tasks, balance activity with rest. Prioritise tasks, plan breaks, and break jobs into smaller parts. For more information, read our free article on Pacing & Arthritis.
- Distraction strategies: Listening to a podcast, calling a friend, doing a puzzle, or engaging in a hobby can help you shift focus away from discomfort.
- Cognitive behavioural therapy (CBT): CBT can be helpful for managing the emotional impact of chronic pain. CBT also helps change negative thought patterns that may worsen pain. Ask your GP for a referral to a psychologist who specialises in chronic conditions, and if you wish to speak to a psychologist, speak to your GP about a Mental Health Care Plan.
- Pain support groups: You are not alone. Support groups can validate your experiences, offer advice, and provide comfort from people who understand what you’re going through. Connecting with others who understand what you’re going through can offer emotional comfort and practical tips. Look for groups run by trusted organisations. Check out our Support Groups or speak one-on-one to a trained volunteer peer-mentor in our free Arthritis Assist telephone service.
Helpful tip: Keep a journal to track pain levels, emotional triggers, and what helps. Over time, this can help you identify helpful patterns.
3. Coping When Arthritis Feels Invisible to Others
One of the hardest parts of arthritis is that it’s often invisible. You may look well on the outside, but feel pain, fatigue, and frustration inside. This can lead to feelings of loneliness or misunderstanding. Here’s how to navigate this challenge:
- Open communication: Share with trusted friends and family about how arthritis affects you. You don’t have to go into detail, but a simple explanation can build understanding.
- Set boundaries: Prioritise your wellbeing and protect your energy. It’s okay to say no to social or physical demands that may lead to flares or be too much.
- Seek peer support: Online communities, social media groups, or local arthritis support groups can offer a sense of belonging and validation. Check out our Online Support Groups or speak one-on-one to a trained volunteer peer mentor in our free Arthritis Assist telephone service.
- Affirm your experiences: Remind yourself that just because others can’t see your pain, it doesn’t make it any less real. Your experiences are valid.
- Advocacy and education: Consider sharing trusted resources or bringing arthritis awareness to your community. Small steps can lead to greater understanding about your condition.
Helpful tip: Consider carrying an “invisible illness” card or app if you’re ever questioned about mobility aids, parking permits, or your needs.
4. Where to Find Support and Resources
There are many organisations and resources in Australia to support your emotional wellbeing:
- The Arthritis Movement: Offers support groups, educational materials, and online resources. Visit our website here: https://www.arthritis.org.au/
- Download our free Clara app: Clara has been developed by The Arthritis Movement and is an App developed to assist individuals to manage their arthritis. Learn more here: https://www.arthritis.org.au/how-we-can-help/download-clara/
- Lifeline Australia (13 11 14): Provides free, confidential support during emotional distress. Visit their website to check out their resources or chat with them privately online: https://www.lifeline.org.au/
- Beyond Blue: Mental health support with resources specific to living with chronic conditions. Visit their website to check out their resources or chat with them privately online: https://www.beyondblue.org.au/
- Head to Health: An Australian Government initiative with a wide range of online mental health resources: https://www.medicarementalhealth.gov.au/
- Pain Australia: www.painaustralia.org.au
Information and advocacy for people living with chronic pain, including psychological support tools. - Your GP or Allied Health Team
Ask about a Mental Health Care Plan, which may allow you to access sessions with a psychologist or mental health social worker at a reduced cost.
Emotional Wellbeing Resources for People Living with Arthritis
Support for stress, pain management, and emotional health
Stress Management & Relaxation
- Smiling Mind
Free Australian mindfulness app
smilingmind.com.au - Calm
Guided meditation and breathing
calm.com - Insight Timer
Free meditation, breathing, and relaxation exercises
insighttimer.com
Support Groups & Peer Connection
- The Arthritis Movement
Support groups, infoline, peer to peer mentoring program, online exercise programs & information services
arthritis.org.au
Arthritis Infoline: 1800 011 041 - Download our free Clara app
Clara is an innovative AI-powered app developed by The Arthritis Movement (TAM) to help individuals manage their arthritis more effectively. Built through extensive consultation with the community, Clara is designed to address the real-life challenges of living with arthritis. Learn more: arthritis.org.au/how-we-can-help/download-clara/
Pain Management & Coping Strategies
- Pain Australia
Resources for understanding and managing chronic pain.
painaustralia.org.au - Chronic Pain Australia
Support networks and tools for people living with chronic pain.
chronicpainaustralia.org.au - The Pain Toolkit
Practical tips for managing chronic pain.
paintoolkit.org
Mental Health Support
- Beyond Blue
Mental health information, online forums, and 24/7 support.
beyondblue.org.au
Phone: 1300 22 4636 - Lifeline Australia
24/7 crisis support and suicide prevention services.
lifeline.org.au
Phone: 13 11 14 - Head to Health
Australian Government digital mental health hub.
headtohealth.gov.au
Professional Support
- Find a Psychologist (Australian Psychological Society)
psychology.org.au - Find an Accredited Dietitian (Dietitians Australia)
dietitiansaustralia.org.au - Find a Physiotherapist (Australian Physiotherapy Association)
choose.physio
Caring for your emotional wellbeing is just as important as managing the physical symptoms of arthritis. With the right resources, support, and daily practices, you can build resilience, reduce stress, and feel more in control of your journey with arthritis. Remember: it’s okay to ask for help and to prioritise your mental health. You are not alone in this.
Author
Breanna Smith
The Arthritis Movement
May 2025
