Causing widespread pain, fatigue, and cognitive issues, finding ways to manage symptoms of fibromyalgia can be tricky. We share eight ways to help manage life with fibromyalgia

A long-term condition that causes chronic pain, fatigue, and trouble concentrating, fibromyalgia, also known as fibromyalgia syndrome (FMS) is thought to affect nearly one in 20 people. Over time, symptoms can get better or worse. Common symptoms can include increased pain sensitivity, muscle stiffness, difficulties sleeping, trouble concentrating or remembering things, headaches, IBS, and feelings of frustration, worry, or general low mood. 

While the cause of fibromyalgia isn’t known, according to the NHS it can be triggered by injury, infection or stress. Most commonly affecting women aged 25 to 55, it can still affect anyone, at any age. There isn’t currently a cure, but there are treatments that can help relieve symptoms and make things easier to live with. 

Different treatments for fibromyalgia can help to ease symptoms and improve quality of life. While not everything works for everyone, it’s recommended to try a variety of different things to find a combination that works for you. 

So, what can you try to help minimise symptoms? 

1. Exercise regularly

When you’re in physical pain, exercise is often the last thing you want to do – but it’s important to stay physically active. Regular exercise can, with time, reduce pain and stiffness, as well as improve your overall quality of life. Speak with your GP to find out if there are any supervised exercise programmes or support available in your area. 

Try and pick something you enjoy, so that you can feel motivated and enjoy exercise long-term. Just remember to keep your physical abilities and personal preferences in mind. Pick something you can do regularly at low intensity, such as walking, swimming, jogging, or cycling.   

2. Look at your diet

What you eat can affect you physically as well as emotionally. Research suggests that some diets can help reduce symptoms of fibromyalgia. Avoiding foods that can trigger inflammation and certain food additives, reducing caffeine intake, as well as eating more foods rich in certain vitamins and antioxidants can all have positive effects.

Working with a registered nutrition professional can help you to make informed choices tailored to your dietary needs, as well as to focus on small changes you can make to help manage symptoms. Find out more about how different kinds of diets can help manage symptoms, including vegan and vegetarian diets, anti-inflammatory and Mediterranean diets. 

Registered Nutritional Therapist and Nutritionist Resource Member, Sarah Mallinson, explains more about the importance of what you eat and how diet affects fibromyalgia. 

“Nutrition is of paramount importance in fibromyalgia, yet there is an overwhelming amount of conflicting information regarding what is good or bad to eat if you suffer from the condition. It’s important to acknowledge that everyone is different and so are their needs and dietary requirements. 

“What all these diets have in common is the focus on eating whole foods, in their natural forms and the exclusion of processed foods and additives. There are certain nutrients and foods that are best either included or excluded from your diet if you find yourself in the midst of the storm.” 

3. Reduce stress 

For many people with fibromyalgia, stress can make symptoms worse. Studies have found links between psychological distress and fibromyalgia. You can reduce stress through a number of different ways, including ensuring you are getting enough sleep and exercise, trying meditation to reduce stress, breathing exercises, or journaling. Making time to spend quality time with friends and families, or doing something you enjoy can also be a great way to de-stress. 

Join Happiful's Hannah on this guided meditation for complete physical, mental and emotional relaxation.

4. Take time for self-care 

Self-care isn’t just about relaxation and doing something fun for yourself – it can help to improve your physical and mental health, too. Self-care can help you to manage stress, lower risk of illness, and increase your energy. Find out more about different self-care techniques and how they can benefit you.

5. Make sleep a priority

Ensuring you are sleeping enough can be an important part of helping manage symptoms of fibromyalgia. Being well-rested can help you to combat symptoms of fatigue and exhaustion. Ensuring you have good sleep hygine can be a good first step. This can mean trying to have a regular time to sleep and wake up, limiting how much light and noise you experience before bedtime, avoiding screens before sleeping, and reducing caffeine and alcohol intake. 

6. Try talk therapy

Talking therapies are one of the NHS recommended ways to help reduce pain caused by fibromyalgia. In particular, they recommend:

  • Acceptance and commitment therapy (ACT). ACT can help you learn to accept things that are out of your control, as well as to commit to making changes that will improve your life. ACT can also help to deal with negative thoughts and feelings, reduce pain, and improve sleep quality.
  • Cognitive behavioural therapy (CBT). CBT can help you to learn how to manage problems by changing the ways you think and behave. CBT can also help to improve overall quality of life for those living with long-term pain. 

Talking about how you are feeling can provide a sense of relief. While talking with friends or loved ones may be a big help, if you are worried or hesitant to talk to them, working with a counsellor or therapist can offer a confidential, judgement-free space to talk. 

7. Acupuncture

Acupuncture can help improve quality of life and reduce pain for some people experiencing long-term pain. However, the NHS highlights that effects may only last up to 3 months, and long-term benefits are currently unknown. Find out more about what to expect in an acupuncture session. 

8. Try hypnotherapy

Some people find that hypnotherapy can help with chronic pain. Research suggests that hypnotherapy can help with pain reduction and pain management. A hypnotherapist can help to manage fear, anxiety and stress relating to your pain. Through refocusing your mind away from pain, some people find that this can help manage symptoms. Discover more about how hypnotherapy can help with pain management.