Physical and emotional health

It's no surprise that arthritis pain may have a negative effect on your mood. When daily activities become painful, it's common to feel frustrated or discouraged. But if these feelings intensify into ongoing fear or hopelessness, they can make pain feel even worse and more difficult to manage. Talk to your healthcare professional if you have feelings of depression or anxiety.

What to do

Therapies that disrupt the mind-body connection around pain include:

• Cognitive behavioral therapy, also called CBT. This well-studied, effective approach combines talk therapy and behavior modification to help you recognize and change patterns of self-defeating thoughts and actions.
• Relaxation techniques. Meditating, doing yoga or tai chi, deep breathing, listening to music, being in nature and writing in a journal all are things you can do to relax. There's no downside to relaxation, and it can help ease pain.
• Acupuncture. Some people find pain relief through acupuncture, where a trained professional inserts thin needles at specific points on the body. It may take several weeks before you notice improvement.

• Heat and cold therapy. Applying heating pads, taking hot baths or showers, or using warm paraffin wax can temporarily relieve join pain. Be careful not to burn yourself. Limit heating pad use to 20 minutes at a time.

  Ice packs can help lessen pain and inflammation, especially after physical activity. Always place a thin towel between an ice pack and your skin.

• Massage. Massage may improve pain and stiffness in the short term. Make sure your massage therapist knows about your arthritis and how it affects you.

What to avoid

• Smoking. If you use tobacco, talk to your healthcare professional about resources to help you quit. The toxins in cigarette smoke can damage connective tissues. This worsens joint problems. Studies have shown that e-cigarettes also may harm connective tissues.
• A negative mindset. Dwelling on negative thoughts can make them spiral, increasing pain and limiting mobility. Instead, focus on activities you enjoy and spend time with people who support you. Consider talking to a therapist if negative thoughts are difficult to manage.