Five Reasons to Fight Fibromyalgia with Gratitude:

Episode 14: Fibromyalgia and Gratitude

Let's face it, I do not like to talk about gratitude because as a transracial adoptee, I was always expected to be grateful for my circumstances no matter how abusive those circumstances were.

Now, as a person living with fibromyalgia, I want to gain a new perspective on what it means to express gratitude and look at what it can do for my symptoms, my health, and my well-being.

I went on a search through the inter-webs and academic data bases to discovered there is exactly one peer reviewed article on fibromyalgia and gratitude. This article , concludes that people living with fibromyalgia who include a practice of gratitude in their lives can possibly see an enhancement in their quality of life.

Other articles NOT related to fibromyalgia talk about the physical benefits of gratitude including enhanced quality of sleep, reduction in anxiety and depression, decrease in pain, and an increase in overall wellbeing. As fibromyalgia is a disorder characterized by diffuse bodily pain, anxiety and depression, along with fatigue and sleep problems among other symptoms, we can learn something from articles that speak to the symptoms. Here are 5 reasons a practice of gratitude can help reduce symptoms of fibromyalgia:

1. Decrease Pain

Practicing gratitude can reduce pain. In an article posted in Psychology Today, researchers found that practicing gratitude decreased the practitioner's overall pain and that those who practiced longer had a incrementally better outcome. Meaning, "15 minutes was better than 10, 20 was better than 15, and 25 minutes resulted in greatest pain relief". If not completely eliminating the pain, practicing gratitude can reduce a persons sensitivity to pain. by transferring the attention away from the pain to something more positive. Taking time out to be thankful for the good things in life can be helpful on our quest for pain reduction.

2. Reduces Stress

Stress can cause anxiety and depression, common problems with people living with fibromyalgia. A practice of gratitude can reduce stress. According to the The Harvard Business Review, practicing gratitude unleashes a flood of neurochemicals that make us feel "lighter and happier". In this case, practicing gratitude is about shifting focus from the stressor to something more positive, enabling us to move forward in challenging environments or through challenging times. Stress impacts our mental health and a practice of gratitude can help us regulate our anxiety and depression by countering it with positive thoughts.

3. Improve Sleep Quality

One major symptom that torments many people living with fibromyalgia is poor quality sleep. Difficulty falling asleep, staying asleep, and unrefreshing sleep is common among fibromyalgia patients. A practice of gratitude before bed can help make falling asleep and staying asleep easier. Practicing gratitude helps keep worries at bay and according to Linda Wasmer Andrews of Psychology Today, counting your blessings before bed "promotes longer, sounder sleep". This is a kind of mind trick. Practicing gratitude focuses your mind on positive things rather than your troubles in life and doing this before bed eases anxiety and lets you fall asleep faster and stay asleep longer.

4. Improved Sense of Wellbeing

Pain can affect your mental health and sense of wellbeing. According to Betterhealth, wellbeing "is not just the absence of disease or illness. It’s a complex combination of a person's physical, mental, emotional and social health factors". Living with fibromyalgia impacts all of this. Dr. Murphey and Dr. Rafie of Psychology Today agreed that, "those who practice gratitude regularly noted an improved overall sense of well-being ... on the day they practiced the gratitude exercise" Practicing gratitude bolsters wellbeing by countering stress, sleep deprivation and decreasing sensitivity to pain. When we feel better our wellbeing is better.

5. Overall Physical Health

Practicing gratitude can improve our overall physical health. According to Mark Travers, a

contributing writer for Forbes magazine, practicing gratitude can improve cardiovascular health, inflammation throughout the body, and blood pressure. An attitude of gratitude can help us engage in more activities that promote health. Dr. Imed Bouchrika observed,"those who exhibit a more grateful attitude ... engaged more in healthy physical activities." With reduced pain, reduced stress, improved quality of sleep, and improved sense of wellbeing - all of which can be attributed to a practice of gratitude - it is easier to participate in life in a way that benefits the body.

My Perspective has Changed

My search of the inter-webs and academic data bases brought me to five solid reasons why practicing gratitude is a powerful tool for people living with fibromyalgia. This has changed my perspective. By focusing on the positive aspects of life and expressing gratitude for them, you can cultivate a more positive and resilient mindset, which can help you cope with the challenges of living with chronic pain and illness. Some of the benefits of practicing gratitude for people with fibromyalgia include a decrease in sensitivity to pain, improved mental health, improved sleep, improved sense of wellbeing, and better overall physical health. By making gratitude a daily habit, you can begin to experience these benefits and improve their overall well-being. So, if you are living with fibromyalgia, consider incorporating gratitude practices into your daily routine and see how it can help you improve your symptoms and feel better .

If you enjoyed this post, share it with your friends and colleagues, and consider becoming a subscriber. If you have any tips or suggestions about how to better cope with chronic pain, leave a comment. I would love to hear from you!

Karen Palmen, EdD is a veteran educator in Saint Paul, Mn. She teaches Dance and English at Saint Paul Central High School. She has an active TikTok page that features humorous, political, mental health, and educational content (kickin it with karen). And a a dormant YOUTUBE channel with the same name, featuring fermented foods and other cooking oddities.

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