Stress doesn’t cause multiple sclerosis (MS), but it may make symptoms feel worse. Some research suggests that emotional and psychological stress may also be linked to a higher risk of MS relapses.

“I think I need to be reminded that stress does not do my body good. MS and stress do not play well together,” noted one MyMSTeam member.

Another wrote, “I know that stress triggers my MS symptoms.”

🗳️ What kind of stress relief feels best for you while living with MS?

Meditation or breathing exercises

Physical activity (walking, yoga, or tai chi)

Talking with others for support

Self-care (journaling, hobbies, getting enough sleep)

Thanks! You've successfully submitted your vote.

Sign up to view the results!

Continue with Facebook

Continue with Google

Continue with Email

By joining, you accept our Terms of Use, and acknowledge our collection, sharing, and use of your data in accordance with our Health Data and Privacy policies.

Already a member? Log In

Finding ways to manage stress can support your physical and mental well-being and improve your quality of life. If you’re living with MS, here’s how stress can affect flare-ups as well as some practical tips for managing stress.

Tips for Managing Stress With MS

Because stress may worsen MS symptoms, it can help to find ways to manage daily stress. Here are some practical ways to recognize stress and manage it.

For people with MS, it can be hard to tell the difference between MS symptoms and signs of stress. Try keeping a journal of your symptoms, along with details about day-to-day activities and stressful life events.

Here are some physical and psychological signs of stress.

Always let your doctor know if you have new or worsening symptoms.

Knowing what causes your stress can help you find ways to manage it. For example:

• If you feel anxious about doctor’s appointments, consider having a friend or family member go with you.
• If you worry about having enough energy for social or family events, let the people close to you know your concerns ahead of time.
• If daily chores and responsibilities feel overwhelming, determine what kind of help might make things easier — and ask for help when you need it.

It’s easy to get overwhelmed by daily life when living with MS. Planning ahead and taking simple steps toward organizing day-to-day tasks can help. Here are some tips:

• Keep a notebook with lists of chores and tasks, so you don’t forget them or leave them until the last minute.
• Do chores earlier in the day to get them out of the way.
• Follow the three-fourths rule. For example, refill medication when three-fourths are gone, fill your car’s gas tank when it’s three-fourths empty, and restock groceries when they are three-fourths eaten. This system will help you avoid running out of important items.
• Schedule bills and larger tasks such as car and home maintenance in advance, so you don’t fall behind on oil changes, car inspections, air conditioning or furnace maintenance, or smoke alarm batteries.
• Buy in bulk, so you don’t run out of basic needs such as bathing items, toilet paper, dish soap, batteries, and food staples.

“Sometimes, the stress of getting ready [for the holidays] triggers a flare-up, but this year, I ordered online. Stayed out of the crowds, and it has gone much better,” a MyMSTeam member shared.

There’s nothing selfish about self-care. Taking time for yourself is good for your mind and body and can help you stick with your treatment plan. Here are some ways you can make self-care a regular part of your life:

• Set aside time to rest and aim for seven to nine hours of sleep each night.
• Do something you enjoy every day, such as taking a walk, listening to music, or reading a book.
• Reach out to a friend or loved one to avoid feeling isolated.
• Write your feelings in a journal.
• Pamper yourself with a warm bath at the end of the day.

“I noticed whenever I have good sleep and don’t have stress issues, I feel a lot better with clear thinking and balance issues,” a MyMSTeam member shared.

A healthy diet can support your immune system and give you energy. Eating plenty of fruits and vegetables and choosing healthy fats, including omega-3s found in fish like salmon, tuna, and sardines, may support your overall health.

Stress eating, such as binging on junk food or eating too quickly, can lead to weight gain, sluggishness, and digestive problems that can make stress even worse. Preparing nutritious foods can help focus your mind and relieve stress.

Mindfulness and meditation can help calm your mind and reduce negative thoughts. There are online resources to help you get started with meditation or guided imagery, including free videos on YouTube and mobile apps.

“I enjoy its peacefulness and how it helps me to let go,” noted one MyMSTeam member on meditation.

Another member wrote, “For me, I use prayer and meditation as a way to keep myself out of fear and dread about my MS. Also, it helps to keep the stress down.”

With progressive muscle relaxation, you tighten and release each muscle group in your body for 10 to 15 seconds. This practice may help people with MS and improve self-esteem. If you’re prone to muscle spasms, talk with a healthcare provider before trying this. For some people, it may make spasticity worse.

Physical activity benefits both physical and mental health and can help reduce stress. Staying active and exercising may also help to relieve some MS symptoms. You may want to try:

• Tai chi — This exercise combines slow, gentle movements with deep breathing and mindfulness to help lower stress. A review of the research on tai chi found that it improved the quality of life and functional balance for people with MS.
• Yoga — This exercise combines physical postures, breathing exercises, and meditation, which can help improve flexibility, reduce stress, and promote overall well-being.

If you need help finding physical activity that’s right for you, talk to your healthcare team. You can also ask for a referral to a physical therapist who can help you find safe activities and exercises for your needs.

“I found that exercise helps my MS and luckily found a health club near me that offers MS-specific classes,” one MyMSTeam member wrote.

Another member encouraged others to stay active, “All movement is exercise, additional movement is more exercise! Even tiny things — going up and down stairs an extra time, ironing, vacuuming the house — absolutely anything.”

If stress is affecting your quality of life, talk to your healthcare provider about resources and referrals for:

• Stress management
• Mental health counseling
• Psychotherapy

These options can give you a safe place to talk about your feelings and build healthy habits.

In-person and online support groups like MyMSTeam can also help you connect with others who understand life with MS. The National Multiple Sclerosis Society has a directory of online support groups, some of which focus on particular groups of people with MS.

Togetherness can be a big help for people with MS, said Dr. Aaron Boster, a board-certified neurologist and president of The Boster Center for Multiple Sclerosis in Columbus, Ohio. Dr. Boster also has a YouTube channel with a full video library that covers many aspects of treating and living with MS.

“Stressors make MS get worse faster. Depression makes MS get worse faster. That’s been proven,” he acknowledged. “Having MS in Western culture is extremely isolating. And people impacted by MS have a profound risk of social isolation, withdrawal from activities in the community, work, and loved ones. It’s a very frustrating, tricky thing.”

Dr. Boster strongly encourages his patients to seek support and connection however best they can find it. “I want you to have the biggest village possible. I want you to surround yourself with a village of people that will help lift you up and provide a community for you.”

Join the Conversation

On MyMSTeam, people share their experiences with MS, get advice, and find support from others who understand.

How do you manage your stress while living with MS? Let others know in the comments below.