Fibromyalgia Syndrome (FS)
Fibromyalgia is often misdiagnosed. Evidence shows that Chronic Fatigue precedes Fibromyalgia and that if one has not had CFS then one does not have Fibromyalgia, but another form of myalgia.
Nine out of 10 people with Fibromyalgia are women. Women are naturally more receptive and hold their emotions to their hearts (and inside their very cells). There are studies showing that God loving women seem to be hardest hit. It could be that the burdens placed upon them by the modern world are too heavy for their old world hearts. Or, it could be women experiencing Fibromyalgia have turned to God for answers.
Although most sufferers are between 30-50 years of age, even children have Fibromyalgia, which implies it is not age related.
Common Symptoms of Fibromyalgia
Symptoms commonly experienced by those with Fibromyalgia include numbness and/or tingling in limbs, especially in the hands or feet, chronic joint or muscle tissue pain, which tends to settle in different areas of the body and can stay up to a few weeks and then disappear only to reappear in another area, with no inflammation.
Dizziness (a major complaint), loss of balance or equilibrium, ringing in the ears, blurry vision (especially upon waking). Dizziness may be something that experienced in episodes, or be constant over a period of time and is not usually associated with either stomach upset or fluid in the inner ear at the time of experiencing it. However, stress can make it worse. Stress results in tight muscles that can cause dizziness.
Most people say they have difficulty getting enough quality sleep, wake often during the night, and feel as though they never went to sleep. They experience low energy and fatigue that does not go away after a full 8 hours of sleep. They also complain of morning stiffness, taking a long time to 'wake up', feeling panicked upon waking concerning the day's events even before rising. This can be a result of oxygen deprivation.
Even moderate exercise creates moderate to extreme muscle fatigue, or make symptoms appear suddenly worse 2-3 days after exercising, or doing something even slightly strenuous.
There may be neurological symptoms (muscle twitches and jerks), impaired coordination (legs feel awkward, uneven gait, slow muscle response, etc.) Muscles may also twitch and jerk while trying to fall to sleep.
Other very common symptoms are Irritable Bowel Syndrome, anxiety, panic attacks, mood-swings, apathy, trouble with memory or concentration ('brain fog'), being easily overwhelmed and hypersensitive, being easily moved to emotion, startling easily (jumpiness).
Symptoms may also include skin sensitivities (including sensitivity to temperature changes),
rashes, Raynaud's Phenomenon (pale hands and fingers, especially when cold), dry mouth and dry, gritty eyes, (Sicca Syndrome, often associated with Sjogren's Syndrome, AIED (Autoimmune Inner Ear Disease, which causes Meneire's and Tinnitus), Restless Leg Syndrome, Migraines, muscular headaches, TMJ (temporomandibular disorder, which causes jaw and face pain), Candida, Vaginitis, and Vulvodynia.
Possible Causes of Fibromyalgia
Chronic Fatigue Syndrome.
Food sensitivities. Every person with FS also has food sensitivities.
Ongoing emotional stress (fear, resentment, shame), muscular/emotional tension, muscle overuse/underuse, Myalgia (there are several), chronic muscle tensing, trauma, postural problems, skeletal problems, inflammatory disorders, autoimmune disorders, allergies, specific allergy to wheat gluten or other plant chemicals, such as oxylates (a naturally occurring chemical in plants), metabolic disorders, Hypochondria, Post Traumatic Stress Disorder, post surgical stress, Hypothyroidism, Hypoglycemia, Diabetes, heart problems, lack of sleep and sleep disorders (lack of oxygen), Caffeine, Tobacco, food additives (especially MSG), food preservatives and dyes, genetic or physical makeup, toxic tap water, hormone changes (including menopause), muscle tissue hypoxia (lack of oxygen), Low Blood Pressure (caused by salt deficiency), electromagnetic energy imbalances, lack of connectivity to the supreme being, lack of meaning or purpose, poor relationships, depression, anxiety, bacterial or viral illness, insufficient Growth Hormone (due to lack of refreshing sleep and somatomedin C levels), low serotonin levels, TMS & MPS Syndromes, toxicity, bowel diseases such as Crohn's, Ulcerative Colitis or Leaky Gut Syndrome, lack of exposure to daylight (vitamin D deficiency), neck injury, high amounts of Substance P in the spinal fluid.
Fibromyalgia may also be a symptom of Adrenal Burnout, pH imbalance, Sleep Apnea (lack of oxygen), Chronic Fatigue Syndrome, Bad Stress Response (where an individual perceives threat even when there isn't one or there is an exaggerated reaction to stress on some level), MCS (Multiple Chemical Sensitivities Syndrome) and IC (Interstitial Cystisits).
There seems to be a prevalence of sexual or physical abuse among those suffering from FS.
Misdiagnosed Fibromyalgia is often actually Tension Myositis Syndrome or Myofascial Pain Syndrome instead.
Spiritual/Psychological causes of Fibromyalgia: The subconscious is saying "Don't touch me. I don't want to be touched. I hurt. Go away." And yet we do want to be touched. We all need affection and physical reassurance. Thus, the conflict and the pain. Survivors of abuse often have this internal conflict and many suffer from pain syndromes. Sometimes it is just something in our lives that we wish would go away. such as a relationship, a job, a situation, etc. that is causing us pain and pressure. We need not to be touched by it anymore.
Associated Chakra(s): 3rd Chakra
Associated Energy Meridian(s): Liver Meridian
Fibromyalgia in Relation to CFS & ME
It is now said that Fibromyalgia Syndrome is the result of Chronic Fatigue Syndrome, with a heightened sensitivity to pain.
Fibromyalgia, as well as Chronic Fatigue, could, in some cases, actually be Myalgic Encephalomyelitis (myalgic, meaning muscle, and encephalitic, meaning head), which is known as Post-Viral Fatigue Syndrome. Another name for ME is Chronic Fatigue Immune Dysfunction Syndrome (CFIDS). Those with this condition suffer from swollen glands and sore throats. This may be the only deciding factor between the those with CFS/FS and ME. Those with ME are usually women, 20-30 years of age, who have had some type of viral illness previous to developing ME, but not always. Some older folks seem to just slip into ME.
Fibromyalgia & Depression
Fibromyalgia sufferers, although not all, are understandably depressed. Depression leads to changes in the chemistry of the brain, which may be the cause of the sensitivity to pain found in those diagnosed with Fibromyalgia. If you were to look up the symptoms of depression, you would find many of the same symptoms as found under the umbrella of Fibromyalgia. As mentioned above, those with Fibromyalgia have a higher prevalence of being sexually or physically abused.
Fibromyalgia & A Faulty Brain Loop
If you were a home office system, your brain would be your computer modem, which acts to organize every message and response in your entire body through what is called a brain loop. When this loop, this chain of command in the brain, is not followed, you may develop uncomfortable symptoms, such as Fibromyalgia. Stress, disease, trauma, poor diet, and toxins are some causes of faulty brain loops. For more information on faulty brain loops, visit the TCL Tinnitus & Meniere's web page.
A Definitive Explanation of Why Your Muscles Hurt!
Ongoing build up of acid waste in the body causes lack of oxygen in body tissues, which causes pain. Hypoxia (low oxygen), as it relates to Fibromyalgia, is a situation of having too little oxygen in the cells of muscle tissues. For some reason, oxygen cannot penetrate the cellular walls. ATP (Adenosine Triphosphate) is the energy inside each cell of your body. This energy will not exist with low cellular oxygen, but it's not just a matter of breathing deeply to supply more oxygen.
Fibromyalgia & Substance 'P'
Those with Fibromyalgia almost always have more Substance 'P' in their spinal fluid, a chemical that sends pain messages to the brain. Substance 'P' release is amplified and released even when there is no reason for pain (no stimulus what-so-ever). This is considered a Central Nervous System disorder. The down signals from the brain to the body to turn off pain are weakened so the individual is in constant degrees of pain.
Pain may be localized in a specific area, such as the neck and upper shoulders, or pain can be more generalized. It commonly effects the neck, spine, shoulders and hip, although it can come and go anywhere in the body, and can be the cause of sleep disturbances (due to being constantly aroused with stages of 'awake' brain activity and abnormal levels of dopamine and cortisol), creating a vicious circle of pain and fatigue.
Fibromyalgia & Dizziness
In a study conducted on children with Fibromyalgia who complained of dizziness. It was found that inner ear and brainstem problems were not the cause of their dizziness. They could spin in chairs and perform certain eye tricks and not become dizzy at all. It is believed that their dizziness was caused by "...musculoskeletal abnormalities of Fibromyalgia that affects proprioceptive orientation, giving them a sense of imbalance." Highly Sensitive Women may be dizzy for this very reason as well. Dizziness is often related to the cerebellum, which is a part of the brain responsible for coordination and regulation of body posture, movement and posture. Tight, inflamed and painful muscles, bones, joints and nerves along the spinal cord can cause nerves to send incorrect messages about our posture and position to the brain. The eyes, ears and the spine (and a few other places in the body) all work to tell us whether we are right side up or upside down. Place a few strained muscles and taxed nerves here and there and dizziness occurs.
What Doctors Are Doing
Medical doctors are treating Fibromyalgia with Lyrica, Cymbalta, and Savella. These are prescription drugs meant for diabetic nerve pain. Side effects include weight gain, dizziness, swelling, and drowsiness. There has been mixed success with these drugs. They do not cure Fibromyalgia and can they lead to other health problems.
All-Natural Therapies for Fibromyalgia
If you are having trouble sleeping, deal with this issue right off! If you feel you may have Sleep Apnea (you quit breathing in your sleep), see your doctor. Poor sleep causes Fibromyalgia and Fibromyalgia causes poor sleep.
Have your hormones and your thyroid checked for imbalances. Hormone imbalance and thyroid disorder can cause fatigue, ache and pain.
Rid your life of ongoing tension and poor relationships. Fix it, change it, or leave it.
Find ways to manage stress. There is nearly always an underlying emotional component related to Fibromyalgia.
Apply Trigger Point Therapy. This therapy is used to treat Myofascial Pain Syndrome. If you are willing to use this technique, you may heal yourself from pain forever, or at least eliminate nearly all of it no matter how long you have been in pain, and relatively quickly!
Give up nicotine products. Nicotine in tobacco is also a nerve stimulant and tobacco has a poison in it called solanine. It causes pain in muscles. Do not use nicotine gum or patches, as they can cause pain to get worse. I understand there are nicotine free cigarettes that contain passion flower (an herb that relaxes muscles). You could try this until you can give up the physical action of smoking.
Get a massage. Fibromyalgia is known for tense muscles and those tense muscles cause pain.
For TMJ, keep a little paper dixie cup in the freezer (with water in it). Use it as a mini-ice pack for your jaw.
Acupuncture and Chiropractic manipulations may also help. I am not an advocate of regular spinal manipulations, but there are times when it can really help.
Hypnosis may be an option, as well as Cognitive Behavior Therapy if you are having trouble with depression or cyclic negative thinking.
Improve Your Posture! Posture improvement is extremely important for those with Fibromyalgia. Because of the constant stress of pain and fatigue, those with Fibromyalgia tend to slump over rather than stand tall. This increases muscle weakness, which increases pain. Whenever possible, imagine you are a puppet and your creator is pulling the string that runs from the top of your head. Pull your head and shoulders up and back during the day, especially when sitting, as often as you can remember. Use a back pillow for your car seat and your office chair.
Exercise to relax. Fibromyalgia by improving muscle tone and reducing emotional stress. It is true that, at first, you may feel a bit more pain, but this won't last and then you'll feel so much better. Get involved in some simple exercises as described on the TCL Exercise for HSPs web page.
Do you like to write letters, keep a journal or read books, but end up with a sore shoulder, headaches or eyestrain? To keep from hunching over or having to hold your book up, place a pillow on your lap when you read to bring the book closer to you. Better yet, listen to audio books! Writing for too long a period is enough to start up the tension in your neck and shoulders. If you have access to a typewriter or computer, type or email letters and keep a typed or electronic diary. Save the handwriting for cards and notes.
Learn to ask for help. If you live alone, organize your things so that you don't have to reach as much, or lift as many heavy items.
Learn to say no. Don't over-tax yourself. You need down time more than others do to revive. Keep a calendar and when you see your days getting to hectic, say no or reschedule.
Eat enough protein. Make sure you are getting enough protein so your body has what it needs to repair cells rather than tearing them down all of the time. Protein is the only form of nutrition that builds muscle. This will increase ATP, cellular energy wellness, and relieve pain. Eat plenty of lean meat, organic dairy and salmon. There's the TCL e-book, "Eating, Naturally!", for more information on the best protein choices.
Boost your immune system with whole foods and whole food multi-vitamins (plus minerals).
Keep a Fibromyalgia Trigger' Journal. Keep a journal of how you feel every day, what you've eaten, how well you slept, if you exercised or not, what stress you might have dealt with and anything else you can think of. You can keep it as brief or as detailed as you like. Eventually you will find clues as to what makes your Fibromyalgia worse, or better. Then you will know what to do, or what to avoid, to feel better more often.
Balance your pH. Get rid of toxins in and around you! Fibromyalgia may be the result of ongoing build up of acid waste, mineral imbalances and lack of oxygen in body tissues, which causes pain. Trapped acids (toxins) also get stored in the brain causing lower levels of key neurotransmitters, such as Serotonin (see 'Boost Your Serotonin Levels' below) and GABA to be produced. These are 'feel good' chemicals. This, in turn, affects the Limbic System, the 'emotional' system, which helps to control pain. To learn how to test and balance your pH, there's the TCL e-book, The Importance of PH Balance.
For more information about the Limbic System, there's also the TCL e-book, Anxiety & Phobias (Depression Too!).
If you eat a diet primarily of acidic foods (sweet, prepackaged, junk, etc.), are unduly stressed, or have a depletion of necessary minerals, your ability to metabolize acids decreases, your mineral levels decrease and your acidity increases. Hypoxia (decreased oxygen) develops. Trapped acid and reduced oxygen levels cause pain and fatigue in muscles, joints and tendons. It also causes all manner of disease. Lemon juice helps to restore pH balance. Add 1 ounce to every 8 ounces of water you drink. But, it's not just your foods that can cause this. Emotional stress encourages high acid and stress hormone levels in the body, which cause pain. Lack of exercise and improper body posture make pain even worse.
Make sure your cells have plenty of oxygen (sleep, live foods, exercise) and water.
Caffeine is a stimulant. If you have Fibromyalgia, you cannot have caffeine in any form. It stimulates the nerves and causes pain. This means no coffee, tea, colas or chocolate (well maybe a little chocolate). Drink caffeine free green or herbal tea.
Alcohol seems to relax us, but it is actually a stimulant and adds to pain.
Be alert for allergies and sensitivities. Eliminate wheat (gluten), corn, dairy (and things made with it), citrus, soy, nuts (peanuts, pistachios, and walnuts) and sugar from the diet for 2 weeks and then add one back in every 2-3 days to see if you have a reaction, such as headache, bloating, stomach distress, mood-swings, muscle ache/pain, tiredness or some other symptom.
Watch out for hidden sugars. Look for these names: Barley malt, brown, date sugar, dextrose, fructose, galalactose, glucose, glycogen, granulated, lactose (milk sugar) maltose, Mannitol, monosaccharides, polysaccharides, Sorbitol, sucrose, honey, maple syrup, molasses, maple sugar, Turbinado sugar.
Eliminate all preservatives and dyes, which basically means to not eat any prepackaged foods. Completely avoid MSG, a food preservative. Some individuals say that when they cut these substances out of their diets, all symptoms subsided!
All fruit is fine except for citrus. Citrus aids in causing more Fibromyalgia pain.
Olive oil works as well as Ibuprofen for inflammatory conditions! Ingest 2 tablespoons every day.
Turmeric (the herb) helps with rheumatoid type pain, fights inflammation, purifies the blood, destroys harmful bacteria and boosts the immune system. The active ingredient in Turmeric is Curcumin. Take as directed on the label. Do not use Turmeric if you have gallstones, have a blot-clotting disease, are pregnant, trying to conceive or have fertility problems. Elderly adults should take the lowest dose possible.
Ginger is used for upset stomach and dizziness, which can be a reaction to pain. It relaxes muscles and reduces hyperacidity and indigestion. Ginger can be taken in capsule form or as a tea. Grate about a teaspoon of raw ginger root into a cup. Pour very hot water over it (but not boiling) and let sit for 3-5 minutes, strain and drink. A bit of honey may be added, which also soothes the tummy. Do not take Ginger in combination with anti-acids, blood pressure, blood thinning, heart disease or diabetes medications.
Drink Green Tea (decaf) or add a 'green' drink' to your day, as well as fresh fruits and vegetables (at least 50% of your diet). All of these contain wonderful antioxidants to keep cells energized and healthy! There's the TCL e-book, “Tea, Anyone?”, which describes several Asian teas and teaches you how to brew the perfect cup.
Cilantro (Chinese parsley) – Add a 1/2 cup per day to your diet for one month helps to remove toxic metal wastes.
Avoid eating or using too many oxylates or salicylates, which are natural poisons found in plant foods and are used as infredients in some products as well. The TCL e-book, The Oxylate and Salicylate Foods List, which gives you complete lists of those foods and products.
Drink Warm Water. Hot water relaxes muscles. Those with Fibromyalgia often experience tension in their stomach muscles. This may help with a tummy ache too.
Boost your Serotonin Levels
Eat foods containing Tryptophan to help your brain to manufacture more 'feel good' brain chemicals.
Almonds, Cashews, Hazelnuts, Peanuts
Soybean Nuts
Pumpkin (roasted), Sesame and sunflower seeds
Baked potatoes (with their skins)
Bananas
Beans
Lentils
Cottage, Gruyere, Swiss, Cheddar cheese
Eggs (the whites)
Fowl (Turkey, Game hen, Chicken, Duck, etc.)
Meat (90% lean, red meat, including pork.)
Heated Regular Milk and Soy Milk
Tofu
Yogurt
Honey
Hummus
Kelp
Rice
Fish, cold water (up to 4-12 oz. per week)
Shellfish (Currently unsure of the amount that is safe per week.)
Albacore Tuna (up to 6 oz. per week)
Seafood that may pose a health risk to adults and children due to mercury contamination are Grouper, Swordfish, Crab (Blue, Snow and Tanner), Yellow-Fin Tuna (canned or log-line caught), Chilean sea bass, Orange Roughy, Farmed Salmon and Shark.
Supplements for Fibromyalgia
Add antioxidants to your vitamin regimen! Co-Q10, Vitamin E (Tocopherol) and Grape Seed Extract all work wonders at keeping cells from becoming 'rusty' and diseased.
Bromelain - 400 mg twice per day on an empty stomach helps with body aches and pain. Food interferes with the active ingredient.
Vitamin C - Immune booster and collagen builder. Take 500-5000 mg. divided in doses with meals. Many people do not realize that you can take too much Vitamin C. Take only as directed on the label or as your care provider specifies.
Chondroitin-1200 mg with Glucosamine-1500 mg divided into 2 doses per day. These two repair cartilage, but may affect insulin levels in diabetics. Ask your doctor if you are Diabetic or on diabetes medication before using Glucosamine. If you are allergic to shellfish, there are vegetarian brands you may use, although vegetarian brands due not work as well for inflammation. Having Fibromyalgia does not necessarily mean you have inflammation.
Calcium - Start taking the supplements Calcium, Magnesium, Zinc, Vitamin D. Coral Calcium is touted to be the best in helping those with Fibromyalgia, although Calcium Citrate works quite well. It is easily tolerated and absorbed by the body. 1000-1500 mg with Magnesium (see below) daily in divided doses throughout the day. Taking Calcium without Magnesium can cause excess Calcium to become toxic and you won't be able to relax your muscles
Vitamin D helps with depression, muscle pain and weak bones.
Emu Oil contains a high level of linolenic acid and oleic acid, which has an anti-inflammatory effect. There are topical oils available to rub onto sore muscles and joints.
Gelatin is a source of collagen and is a reliable building block for collagen regeneration.
Lecithin helps the nervous system and is involved with neurotransmitters.
Magnesium is probably one the greatest allies against Fibromyalgia! Magnesium is required for over 100 enzyme reactions in the body! A large percent of FM/CFS sufferers are Magnesium deficient 'inside' their cells. Blood tests will not show this. Magnesium Citrate or Malate is best. It also aids Calcium absorption. Take 500-750 mg per day. Wimpy muscles are usually deficient in Magnesium. Magnesium also helps with muscle jerks, twitches and constipation. If so, cut back. Magnesium is great for relaxing the muscles. More than 500 mg may cause loose stool or diarrhea. Try eating alkaline foods that are high in Magnesium are cashews, tofu, bananas, dried figs, avocado, and blackstrap molasses.
Manganese (heals cartilage) 2-5 mg Manganese Gluconate daily, separate from Calcium.
Omega-3 Fish Oils help with pain, especially what I call 'brain' pain. This is pain that is caused by imbalances in the brain. fish oils work very well for anxiety, depression and phobias by raising Serotonin levels! It's brain fuel! Omega-3s also help with muscle and joint pain and inflammation. I suggest you eat at least 4 ounces of fish twice per week, but if you hate fish, supplements are the next best thing, although they may not work as well. Krill Oil might be another choice. It is full of antioxidants! Take Omega 3 Fish Oil as directed. Do not take Omega-3 Fish Oil supplements without talking to your doctor, especially if you have history of heart disease or diabetes.
Probiotics (Acidophilus) maintain friendly bacteria in the gut and aid in the ability to digest your nutrients so your body has the tools to repair itself.
Be Cautious With These Products
Malic Acid
Malic Acid is extremely important. Malic Acid forms ATP (cellular energy) and allows the body to make it even under low oxygen or hypoxic conditions. Malic Acid is found in high concentrations in apples. Those with Fibromyalgia have high levels of lactic acid built up in their muscles. Malic Acid helps to flush out lactic acid (and uric acid, which attacks collagen), and helps to reduce pain. It also detoxifies aluminum toxicity in the body. Malic Acid reduces chronic muscle soreness and muscle tiredness. It also helps to increase exercise tolerance. Most people report feeling a significant difference within 48 hours and a reduction of general fatigue within just two weeks of taking Malic Acid supplements.
Be warned. Malic Acid Supplements or other brain chemical altering supplements, such as GABA, MSM, SAM-e, as they may interfere with medications, causing adverse reactions. They may also cause stomach upset.
Eat foods that are high in these substances, or foods that encourage them to be 'made' by your body instead. Foods containing Malic Acid are lemons, apples, coconuts, Omega 3s, avocado, flaxseeds, black cherry juice, olive oil and Apple Cider Vinegar.
Apple Cider Vinegar (the unprocessed form) helps to reduce the body's acidity and restore pH balance! It specifically flushes Lactic Acid and breaks down acid crystals. It also helps the body to produce ATP (cellular energy). You can begin with adding 2 teaspoons of ACV to 8 ounces of warm or cold water and drinking it a couple of times per day. You can add a little honey (it's alkaline) as well. If you experience acid indigestion with this technique, discontinue use and use the foods listed above instead. Apple Cider Vinegar contains Malic Acid (see above).
Some folks are trying 5-HTP to help with sleep and anxiety issues. 5-HTP is 5 times stronger than L-Tryptophan, the precursor to Serotonin. Most individuals with Fibromyalgia don't get adequate sleep, due to the inability to stay, or ever get into, deep sleep due to constant bursts of brain activity. Up to 75% of all Fibromyalgia patients have some sort of a sleep disorder due to muscle spasm and pain. It is better to incorporate foods that are natural Serotonin boosters, naturally contain Tryptophan, or take L-Tryptophan supplements instead. All protein containing foods contain Tryptophan, but in smaller amounts compared to the amounts of other amino acids (protein building blocks). 5-HTP should not be taken without doctor permission.
Other All-Natural Therapies to Consider
NST (Neurostructural Integration Technique)
NST may help. NST is a massage technique that is very, very gentle. During therapy your body is gently touched (you can leave your clothes on) in areas to free up blocked energy paths that cause pain and fatigue. As this energy is released, so is are the traumas and emotional associations causing the blockage.
EFT (Emotional Freedom Technique)
Emotional Freedom Technique is an acupressure method using your own fingers to tap along energy meridians (paths) of your body to relieve pressure. It is the same theory as applied in acupuncture, but without the needles! This is a do-it-yourself, at home, method of relieving emotional barriers that are causing blockages and pain. EFT has not been scientifically proven. However it is gaining in popularity and worth a try. It may be easiest to visit an EFT practitioner to gain first hand experience of how to apply the process before deciding, prematurely, that it doesn't work for you.
Oxygen Therapy
Oxygen Therapy is fast becoming a more popular treatment for Fibromyalgia, as it is agreed that lack of oxygen (for whatever reason, whether caused by Sleep Disorder, Central Nervous System disorder, or other malfunctions) can cause the brain to send improper pain signals to the body. Make sure you are getting enough restful sleep, provide the nutrients your body needs to maintain its processes, and exercise. Simple breathing meditations may also help if you tend to hold your breath or breathe shallowly when stressed.
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