Managing stress when you have MS

Stress is something everyone experiences, but for people living with multiple sclerosis (MS), it can feel particularly worrying. Many wonder whether stress could play a role in developing MS or if it might make symptoms worse. Research suggests there could be a link, and understanding this connection may help you manage stress more effectively.

Can Stress Increase the risk of MS?

A large population-based study found that major life stressors could increase the risk of developing MS. The researchers analysed data from nearly 3,000 people with newly diagnosed MS and more than 6,000 people without the condition. They looked at 10 types of major stressful events, including bereavement, serious illness, or job loss.

The study found that people who experienced these events were 17-30% more likely to develop MS, with the strongest association seen in the five years before symptoms began. Interestingly, women appeared to be more affected by stress-related MS risk than men.

The researchers suggest that stress may disrupt the immune system, potentially triggering the immune attack on myelin, the protective coating around nerve cells, which characterises MS.

Does stress worsen MS symptoms?

While stress does not directly cause MS, many people with MS report that stress can worsen existing symptoms or trigger relapses. This is supported by research showing that stress can increase inflammation in the body, which may contribute to MS flare-ups. Commonly affected symptoms include fatigue, muscle tension, cognitive difficulties, and spasticity.

Recognising the signs of stress early can help you act before it starts to impact your MS symptoms.

How to tell If you’re stressed

Stress shows up in different ways, but common signs include

• Physical symptoms. Headaches, tight muscles, rapid heartbeat, or trouble sleeping
• Emotional changes. Feeling irritable, anxious, or overwhelmed
• Cognitive effects. Difficulty concentrating or making decisions
• Behavioural changes. Eating more or less than usual, withdrawing from others, or feeling restless

If you notice these signs, it’s important to take steps to manage your stress levels.

Holistic ways to relieve stress

Managing stress doesn’t have to involve big lifestyle changes. Small daily habits can make a real difference. Here are some holistic and try-at-home techniques

1. Deep breathing and mindfulness
   Practising slow, deep breathing can help calm your nervous system. Try inhaling for four seconds, holding for four, and exhaling for six. Mindfulness or guided meditation apps can also help you stay present and reduce anxiety.
2. Gentle movement
   Exercise helps reduce stress hormones and boosts feel-good endorphins. Yoga, stretching, or tai chi are particularly helpful for people with MS as they are low-impact and can improve both mental and physical wellbeing.
3. Progressive muscle relaxation
   Tensing and then slowly relaxing each muscle group, starting from your feet and moving up to your head, can help ease muscle tension and promote relaxation.
4. Creative activities
   Drawing, colouring, knitting, or listening to music can help shift focus away from stress and encourage a sense of calm.
5. Connect with others
   Talking to friends, family, or joining an MS support group can help reduce feelings of isolation and provide emotional relief.
6. Limit stress triggers
   Where possible, try to pace your activities, set realistic goals, and take regular breaks to prevent becoming overwhelmed.

 Here at MS-UK, we offer online classes that you can enjoy from the comfort of your own home. Classes that are particularly good for stress relief include our seated qigong sessions, chair yoga and guided meditation sessions.

Taking control

While stress is impossible to avoid completely, recognising its impact and building small stress-relieving habits into your daily routine can help protect both your mental health and your MS symptoms. If you find stress hard to manage, consider speaking to a healthcare professional or exploring counselling options.

Did you know MS-UK’s helpline is here for you, every weekday between 10am and 4pm, to provide information and emotional support for everyone affected by MS? Call free on 0800 783 0518 or email info@ms-uk.org