What is stress?

Feeling stressed occurs when we feel threatened and when the demands that are being made on us are greater than our ability to cope.

Some women, especially in the lead up to diagnosis and immediately after a diagnosis, find endometriosis a particularly stressful experience. What was once a body that was controllable and reliable, is now causing symptoms and pain that are unpredictable and distressing both physically and emotionally.   

It can be especially stressful and frustrating prior to diagnosis as many women are misdiagnosed, or are simply told that their period pain is ‘normal' or that it will get better as they age. Finding a good, empathetic doctor can make a huge difference; however even with this, the path to diagnosis can still be a long and stressful experience.

Living with endometriosis can cause stress following diagnosis in a number of ways:

• Dealing with physical symptoms, especially pain
• Coming to terms with lifestyle restrictions
• Undergoing treatments / surgical procedures
• Strain placed on relationships
• The possibility of infertility

What can I do about stress?

Identify your stressors

It is important to identify exactly what is making you feel stressed and try to seek changes that provide some relief. Spend some time thinking about things that make you feel stressed. Make a list of these stressors and then rate these stressors out of ten.  Look at your list and identify a stressor that you would like to change, and you feel confident you could change.  Brainstorm what you can / can't do about it. Some times we are able to come up with a solution such as cutting back on work loads or delegating out tasks. At other times however, it may be more helpful just to accept that some times will be more stressful than others. Remind yourself that you are in charge of your life and if you have to make changes it will feel uncomfortable at first but it is helpful to take some control back if you can.

Physical Activity

Increase your activity, if possible. Walking is a very good way of alleviating stress because activity increases the flow of chemicals in the body called endorphins, which improve mood. It also relaxes your muscles, which in turn helps your overall calmness.

Slow down

Be kind to your body - go easy on yourself in the critical days around when your period occurs. Don't load up your social calendar around these times and be prepared to say no or to postpone if you don't feel well enough.

Put yourself first for a change and be realistic

While it may be frustrating to cut back on activities and commitments, simplifying your day-to-day life is important in keeping stress levels under control. Keep in mind that even women who don't have endometriosis can't be everything to everyone. Value your own self and wellbeing and put yourself first sometimes. Make the most of the times when your symptoms are under control, and delegate and share your responsibilities when they aren't.

Lighten your workload

If you are finding work stressful, consider talking to your employer about it.  Explain your condition to them so that they understand that you may need greater flexibility on particular days.  Maybe you could negotiate work practices that are more sustainable for you - for example working part time or working from home every now and again.

Get plenty of sleep 

Getting a good night's sleep can be really helpful in managing stress. Try and maintain a good sleep routine if you can - i.e. go to bed when you are tired, but ensure that you get up at a similar time every day. If you find you are having trouble sleeping, try doing something relaxing to unwind before going to bed, consider reducing the amount of stimulants (e.g. caffeine) you consume during the day, and make sure you aren't exercising too close to bed time.  

Talk to someone

Share your thoughts - try to discuss the causes of your stress with people who understand your condition, or with friends and family who can help and support you.  Maybe they don't realise that they are putting pressure on you, or that you need continuing support rather than a one-off. Let loved ones know the best ways they can support and help you. 

Some other simple stress-busting tips include:

• Reduce stimulants i.e. caffeine, smoking.
• Relax - try activities like Yoga or Tai Chi, listen to music.
• Eat a tasty, healthy diet that includes plenty of vegetables, fruits, wholegrains and cereals. This maintains your blood sugar and promotes energy.
• Drink plenty of water.
• Ensure there is time for you and the things you enjoy doing.

Seek help

If your stress levels are getting out of control it may be helpful to speak to your health practitioner or specialist, or to see a counsellor or psychologist. They may be able to help you develop various coping strategies.

Further resources

Stress: How to Cope with Pressure (Women's Weekly Series) 
By Dr David Lake - available from the Jean Hailes Foundation Shop

Australian Psychological Society - www.psychology.org.au/

Content Updated March 28, 2010