Chronic stress can cause pain in many places in your body, including your head, neck, shoulders and back. It can also cause tension in the pelvic floor, which can lead to pelvic pain. Taking steps to reduce the stress in your daily life can help reduce pain in your pelvic floor muscles and the rest of your body.
Some stress-reducing steps include:
Get good sleep. Some habits that can help you improve your sleep include:
- going to bed at the same time each night and getting up at the same time each morning, including on the weekends
- making sure your bedroom is quiet, dark, relaxing and at a comfortable temperature
- removing electronic devices, such as TVs, computers and smart phones from the bedroom
- avoiding large meals, caffeine, and alcohol before bedtime
Exercise regularly. Experts say the best exercise for stress is the one you’re most likely to do. For example, if you enjoy group fitness, find a gym class or running club. If you want more alone time, walking is a good place to start. Some people find more intense exercises like running or aerobics help to reduce stress. Others find yoga is a great stress reducer.
Try relaxation exercises. You can download an app that provides relaxation exercises, such as deep breathing or visualization. Or find an app that helps you practice mindfulness, a process of actively paying attention to the present moment.
Eat a healthy, balanced diet. A balanced diet can provide the energy you need to cope with stressful events. Have plenty of fruits and vegetables, lean protein, whole grains and low- or no-fat dairy. Limit foods with unhealthy fats, salt and added sugars. Keep an eye on how much caffeine you’re consuming – too much can raise your stress.
Schedule fun activities or hobbies at least once a week. Get together with friends, garden, read, enjoy music, take a hike or cook a favorite recipe.
Drink alcohol only in moderation. Avoid using alcohol or other drugs to manage stress. If you choose to drink, drink only in moderation. This means one drink or less in a day for women or two drinks or less in a day for men.
If your stress or anxiety won’t go away even if you have tried many relaxation techniques, it may be time to talk with a professional such as a psychologist, social worker or professional counselor.