Positive coping strategies for Fibromyalgia

Living with fibromyalgia means navigating pain, fatigue, brain fog, and often a sense of invisibility. But within this complexity, many of us have found ways to cope—not perfectly, but meaningfully. In a study of 600 people living with fibromyalgia, these ten strategies, listed below, emerged as the most helpful. They’re not cures, but they are lifelines.

Here is a list of positive coping strategies:
Talking to a Friend or Family Member
Praying
Meditation
Exercise
Relaxation Techniques
Talking to a Professional
Joining a Support Group
Getting Involved in Hobbies
Reading About Fibromyalgia

Apparently these were the top 10 suggestions, made by 600 fibro sufferers, in no particular order except the first three listed: 
"The positive coping strategy reported most frequently by the respondents was talking to a friend or family member (62.4%). 

Praying ranked second with 60.2% of respondents using this technique. 

Exercise was reported by 59.4%, which makes it the
third most popular strategy."

Let’s explore the list in more depth: 

1. Talking to a Friend or Family Member (62.4%)

Connection matters. Whether it’s a heartfelt vent, a quiet check-in, or simply sitting together in silence, being heard can soften the edges of pain.

Tip: Choose someone who listens without fixing. You deserve emotional safety, not solutions.

2. Praying (60.2%)

For many, prayer is a way to feel held—by something larger, by hope, by faith. It doesn’t have to be formal. It can be a whispered plea, a moment of surrender, or a quiet blessing.

Tip: If traditional prayer doesn’t resonate, try writing your own affirmations or gentle reflections.

3. Exercise (59.4%)

Movement can be medicine—but only when it’s gentle, accessible, and attuned to your body’s limits. Stretching, walking, or slow yoga can help reduce stiffness and improve mood.

Tip: Start small. Even five minutes counts. Honor your own pace.

4. Meditation

Meditation isn’t about clearing your mind—it’s about meeting yourself with kindness. Guided meditations, breathwork, or body scans can help calm the nervous system and reduce pain sensitivity.

Tip: Apps like Insight Timer or Calm offer free, fibro-friendly options.

5. Relaxation Techniques

Progressive muscle relaxation, warm baths, aromatherapy, or listening to soothing music—these are gentle ways to invite rest and release.

Tip: Create a “comfort ritual” for flare days. It can be as simple as a blanket, a scent, and a favourite playlist.

6. Talking to a Professional

Therapists, counselors, or pain specialists can offer validation, tools, and support. Cognitive Behavioral Therapy (CBT) has shown promise for fibromyalgia, especially when combined with other strategies.

Tip: Look for professionals who understand chronic illness and offer trauma-informed care.

 7. Joining a Support Group

There’s power in shared experience. Online or in-person groups can offer solidarity, resources, and a sense of belonging.

Tip: Choose groups that feel empowering—not ones that spiral into despair.

8. Getting Involved in Hobbies

Creativity is a form of healing. Whether it’s painting, gardening, writing, or knitting, hobbies offer joy, distraction, and a sense of purpose.

Tip: Let go of perfection. The act of creating is enough.

 9. Reading About Fibromyalgia

Knowledge is power—but it’s also comfort. Understanding your condition can reduce fear and help you advocate for yourself.

Tip: Choose sources that are compassionate and evidence-based.

10. Other Gentle Strategies

You might also explore:

• Nature walks or grounding exercises

• Journaling or expressive writing

• Pet companionship

• Gentle stretching or tai chi

• Spiritual reflection or mindfulness

• Bird Watching

Frequently Asked Questions

Q: What if none of these strategies work for me right now? That’s okay. Coping isn’t linear. Some days, survival is enough. Try one small thing and remember rest is also a strategy.

Q: Is it normal to feel guilty for needing help? Yes—and that guilt is a symptom of a culture that undervalues rest and invisible illness. You are allowed to receive care.

Q: How do I know which strategy to try first? Start with what feels kind. Not what’s “productive,” but what feels nourishing. Your body will guide you.

Closing Reflection

Fibromyalgia asks a lot of us. It asks us to slow down, to listen, to adapt. But it also invites us to become tender with ourselves—to find strength in softness, and resilience in rest.

These coping strategies aren’t just tools. They’re reminders that you are worthy of care, connection, and comfort. You are not alone. And even on the hardest days, you are doing enough.

This was a study done by D.J. Clauw - Fibromyalgia: More than just a musculoskeletal disease. Am Fam Physician 52(3):843-851, 1995.

Where do they get their information about Fibromyalgia?

Don't you just love it when you read that your fibromyalgia can be cured with exercise, diet and relaxation? These articles must be written by people who do not have fibromyalgia or who had a mild dose, of something similar, for 3 months.

I especially love the websites that ask you to pay money to get the secret cure!
Sorry, enough of the sarcasm. 

The National Fibromyalgia & Chronic Pain Association (NFMCPA) states "While there is currently no cure for fibromyalgia, better ways to diagnose and treat the chronic pain disorder continue to be developed." Read more... 

Arthritis Australia says "Currently there is no cure for fibromyalgia. While there are ways you can control your symptoms, you should be wary of any products or treatments that claim to cure fibromyalgia." Read more...

Of course there are a variety of things that can help manage the symptoms of fibromyalgia from pain management to sleep management to Complementary therapies and supplements including acupuncture, massage, movement therapies such as yoga, and dietary supplements such as calcium, vitamin D. 

There’s growing evidence that many complementary therapies and lifestyle supports can help manage fibromyalgia symptoms—especially when tailored to the individual. Here’s a breakdown of the evidence behind each approach you mentioned:

Movement Therapies (Yoga, Tai Chi, Exercise)

• Yoga and Tai Chi have shown benefits in reducing pain, improving sleep, and enhancing quality of life for people with fibromyalgia.

• A 2015 Cochrane review found that mind-body practices like yoga and tai chi may help relieve symptoms such as fatigue and stiffness.

• Gentle aerobic exercise is consistently recommended as a first-line non-pharmacological treatment for fibromyalgia.

Massage Therapy

• A 2020 review found that massage and myofascial release yield small but meaningful improvements in fibromyalgia symptoms, including pain and function.

• Massage may help disperse lactic acid, improve circulation, and reduce muscle tension—especially when performed by a trained practitioner.

Acupuncture

• A systematic review and meta-analysis found that acupuncture can significantly reduce pain and improve sleep and fatigue in people with fibromyalgia.

• Though results vary, acupuncture is considered a safe and potentially effective part of a multimodal treatment plan.

Vitamin D

• Vitamin D supplementation may reduce pain in people with fibromyalgia who are deficient in this vitamin.

• Low vitamin D levels are common in chronic pain populations, and correcting deficiency may improve musculoskeletal symptoms.

Calcium

• While calcium itself isn’t a primary treatment for fibromyalgia, it plays a role in muscle function and nerve signaling. Deficiency may exacerbate symptoms like muscle cramps or fatigue.

• Calcium is often considered alongside magnesium and vitamin D in supportive nutritional protocols.

Sleep & Pain Management

• Sleep disturbances are central to fibromyalgia. Improving sleep hygiene, using CBT for insomnia, and addressing pain through gentle movement or medication can reduce symptom severity.

• Multimodal approaches—combining physical therapy, psychological support, and complementary therapies—are often most effective.

You can explore more in-depth findings from the NCCIH's clinical digest on fibromyalgia and Orthopedic Review's summary of acupuncture efficacy. These sources highlight how integrative care can offer meaningful relief, especially when conventional treatments fall short.

What have you tried that gives you some relief?