Coping strategies

Living with arthritis isn’t just about managing joint pain or stiffness; it can affect your wairua, mood, and overall mental wellbeing too. You might feel frustrated, anxious, low, or even a bit lost some days. That’s completely normal. Many people experience this, and you don’t have to deal with it alone.

There are ways to support your mental health while living with arthritis. Here are some simple, proven strategies to support arthritis and mental health:

1. Talk about it

It’s okay to feel overwhelmed or down. Talking with a trusted friend, family member, or psychologist/counsellor can make a big difference. Sometimes just saying things out loud helps lighten the load. Psychological therapies such as cognitive behaviour therapy (CBT), which aims to change negative patterns of thinking, feeling and behaving, can help. 

2. Move in a way that feels good

Physical activity is good for your joints and it's great for your mood. Even gentle movement like walking, stretching, or swimming can lift your spirits and ease tension. It’s about what feels right for you without pushing through pain.

3. Get a good night's sleep

Sleep and arthritis can sometimes clash. But a regular bedtime routine can help you get better rest.

• Keep a consistent sleep and wake time even on weekends
• Avoid naps during the day
• Try not to eat or exercise too close to bedtime
• Limit alcohol, caffeine, and screen time in the evening
• Talk to your pharmacist if you think your medication might be affecting sleep

Visit mindfulness and sleep for more information.

4. Take care of your mind

Mindfulness, deep breathing, or meditation can help calm racing thoughts and reduce stress. You don’t need fancy equipment or lots of time. A few quiet minutes to pause and reset can help.

Visit mindfulness and sleep for more information.

5. Set small, achievable goals

Having a daily routine can give you a sense of structure and control, especially on tough days. It might include regular sleep times, meals, light exercise, and small enjoyable activities such as reading, gardening, or watching a favourite show.

Some days, just getting out of bed or going for a short walk is a win. Be kind to yourself. Set small, realistic goals that feel doable.

6. Reach out for help when you need it

Asking for help is a sign of strength, not weakness. Whether it’s a chat with a friend or family member, a call to Arthritis Assist, a chat with your GP, support from a psychologist, or practical help at home, you don’t have to do this on your own.

7. Connect with others

Many others live with arthritis and understand what you’re going through. Joining a support group or connecting online can help you feel supported and understood.