If you have lupus and often feel stressed, you’re not alone! Research shows stress is common among people dealing with chronic conditions like lupus. It can trigger flares and worsen depression & anxiety. In recognition of Stress Awareness Month, we are pleased to share top tips that Priscilla Calvache, LCSW, has found helpful in supporting people with lupus. Priscilla serves as Assistant Director for Lupus Programs & Community Engagement, LupusLine/Charla de Lupus (Lupus Chat)® at Hospital for Special Surgery.

1. Stay connected to your rheumatologist and healthcare team: It’s important to keep them informed about both your emotional and physical health, this helps them provide the best support to improve your well-being.
2. Identify Triggers: The first step in managing stress is identifying what triggers it. Understanding the sources of stress—such as work, doctor’s visits, or school—and how it affects you can empower you to better manage those challenges.
3. Plan Ahead: Anticipating stressful situations or even daily tasks can help you stay calm and prepared. For example, if medical appointments cause stress, prepare specific questions in advance or bring along a support person to help. Scheduling rest time during especially busy weeks is also a great way to manage stress levels.
4. Manage your energy levels: Setting realistic boundaries around your time and energy is essential for prioritizing the activities that matter most to you, despite the uncertainties of living with lupus. By organizing tasks in order of importance, you can better manage your energy, focusing your strength on what you truly value.
5. Seek mental health counseling: A mental health professional can help you understand your thoughts, feelings, and behaviors, offering strategies to cope with stress and living with a chronic illness. Talk therapy has been proven to effectively reduce stress and improve our mental health.
6. Prioritize sleep: Adequate rest is crucial for your body to manage stress and fight infections. If you struggle to fall asleep, try relaxation techniques like meditation or a warm bath, and avoid distractions like phones and TV at least 30 minutes before bedtime. Consult your doctor about additional sleep support options.
7. Stay active. Regular exercise, such as yoga or walking, can naturally boost your mood and reduce symptoms of depression and stress. Spending time outdoors on pleasant days can also help reduce social isolation.
8. Practice Mindfulness: Mindfulness techniques, such as deep breathing or guided imagery, can reduce anxiety, alleviate stress, and improve focus. Even just 10 minutes of quiet reflection can offer relief, and there are many free apps to guide you through relaxation exercises.
9. Seek Support: Joining a support group, attending educational sessions, and connecting with others who have lupus can help reduce isolation and provide new ways to manage stress and your condition. Remember, lupus does not define you—remaining positive and hopeful is an important part of your journey.