How Autumn Affects People with Chronic Pain Disabilities
As the crisp air and vibrant colours of autumn begin to roll in, many people with chronic pain disabilities like myself notice their symptoms becoming more pronounced. The drop in temperature, fluctuations in humidity, and shorter daylight hours can all contribute to increased discomfort, stiffness, and fatigue.
Here’s how autumn might affect those living with chronic pain and a few tips I have found can help manage it. Listen, I am not saying one size fits all especially with chronic pain but maybe tweaking something to help could just be a life line during this time.
Why Autumn Can Be Challenging for Chronic Pain
Cold Weather: The cold can cause muscles to tense up, leading to stiffness and joint pain. For those with conditions like arthritis, fibromyalgia, or nerve pain, cooler temperatures can exacerbate symptoms.
Barometric Pressure Changes: The shifts in air pressure, which are common during seasonal changes, can trigger joint pain, headaches, and other discomforts.
Less Daylight: With shorter days, many people experience less exposure to sunlight, which can lead to lower Vitamin D levels, worsening pain, and even seasonal affective disorder (SAD).
Increased Fatigue: As the body adjusts to the new season, fatigue levels might spike due to the body’s effort to maintain warmth and energy, making chronic pain harder to manage.
My coping strategies for autumn
Keep Warm: Yes, I know it sounds simple but when we dress in layers it helps us stay warmer than just a jumper. Use heat pads, hot water bottles, or warm baths to relieve stiff muscles and joints. Keeping your body temperature regulated can prevent some of the pain that comes from cold weather.
Stay Active Indoors: Gentle movement is key for chronic pain management. I find that light seated Yoga, stretching, or light exercise has benefited me during these months and can be done indoors to improve flexibility and reduce pain. Always listen to your body and stop before it becomes to much.
Mindfulness & Meditation: Autumn can be a beautiful time to practice mindfulness, helping ease the mental stress that often accompanies physical pain. Consider trying guided meditations focused on pain relief or autumn journaling to reflect on what you feel. Letting go of negative thoughts onto paper really help you get them out of your head, giving way for more positive thoughts.
Hydrate and Moisturise: Dry air in autumn can lead to dehydration, which might affect pain. Drink plenty of water and use moisturisers to keep skin supple and joints mobile.
Light Therapy: If shorter days are affecting your mood and energy, consider using a light therapy box or spending more time outdoors when the sun is out. Vitamin D supplements can also help boost energy and alleviate some pain. Vitamin D supplements have been a game changer for me, as it turned out I didn’t hold any in my body so now on a subscription dose because it was dangerously low, actually non-existent.
Online Community: For most of us autumn months lead to us being isolated, so get yourself online and join a community of like minded people so you can keep a “social life”. I would have zoom calls with friends and family which included people I became very good friends with online. We have this technology so use it to your advantage. Remember there are alot of people like us wanting someone to talk to so create that safe community for yourself.
Embrace the Season
Although autumn may present challenges for people with chronic pain, it’s also a time to nurture yourself. Focus on creating warm spaces, eating seasonal comfort foods, and finding joy in the slower pace of the season. With a few adjustments, you can ease into autumn while keeping chronic pain in check and not dreading the impending cold.
By making simple, mindful changes, autumn can be a season of self-care and comfort despite the challenges of chronic pain.
