Mindfulness and arthritis

What is mindfulness?

For some people, mindfulness is a very spiritual process; for others, it is not. In its less spiritual understanding, “Mindfulness means paying attention to what is occurring, with kindness and curiosity” – Mental Health Foundation of NZ.

Have you ever walked around mindlessly, ending up somewhere but not entirely sure how you got there? Think of mindfulness as the opposite. Modern society has taught us that efficiency is vital, so we have become less practised in being aware of and appreciating our surroundings. It is not about changing our surroundings but accepting them for what they are.

Benefits of mindfulness

Mindfulness has strong evidence for improving mental health, but we are learning more about how it helps our physical health because of the mind-body connection. Benefits of regular mindfulness practice can include reduced depression and anxiety, reduced fatigue, reduced psychological symptoms of chronic conditions, improved sleep, and better pain control.

Some studies have looked specifically at how mindfulness could be helpful for people with inflammatory arthritis. A systematic review and meta-analysis were published on this topic in 2020.

This type of study reviews alreadypublished research in this area to see if there is a consensus. The authors concluded that: As a complementary

therapy in clinical practice, mindfulness interventions can improve pain intensity, depression, and symptoms in patients with rheumatoid arthritis.

None of the studies reported adverse events, so there appears to be little risk in trying mindfulness.

The study recommended the use of mindfulness both in clinics and making use of online resources. There were only six studies included in the review, so there is still a need for more research in this area. With no adverse effects found in any of the studies included in this meta-analysis, it is a safe complementary therapy for you to try.

Try These Steps:

Settle In: Find a quiet space. Using a cushion or chair, sit up straight and allow your head and shoulders to rest comfortably. Place your hands on the tops of your legs with your upper arms at your sides.

Breathe: Close your eyes and take a deep breath through the nose and relax. Feel the fall and rise of your chest. With each breath, notice the coolness as it enters and the warmth as it leaves. Don’t control the breath, but follow its natural flow.

Stay focused: Thoughts will pull your attention away from the breath. Notice them, and gently return your focus to the breath. You may count your breaths to help you stay focused.

Take 10 minutes a day: Start with 10 minutes a day and move to 20 minutes for maximum benefit. If you feel any distress while practising mindfulness meditation, stop and consult with your doctor, counsellor, or psychologist. You can always ring or text 1737 if you need to speak with someone urgently.

You can use online platforms that mindfulness practitioners have created and made available for free for more guidance. Some are free or have a limited free version. To see what’s available and for guidelines on how to choose a mindfulness service, or to read more about getting help to learn mindfulness, go to www.arthritis.org.nz/ mindfulness-meditation-arthritis

Remember that mindfulness is a complementary therapy and should not replace your usual medical treatments. If in doubt, always ask your doctor.