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.