When rheumatoid arthritis entered my life, it arrived like an unwelcome guest who refused to leave. The pain, fatigue, and limitations threatened to define my existence. But I discovered something powerful along the way—while I couldn't evict RA from my body, I could change my relationship with it. This journey led me to what I call my "Wyld Epiphany": the realization that becoming the boss of my own body meant assembling a diverse toolkit of strategies that extend far beyond medication alone. It meant questioning what I'd been told was possible, listening to my body's wisdom, and creating my own definition of living well with RA. In this blog, I'll share the approaches that have transformed my experience with chronic pain—from building your healthcare neighborhood to harnessing both physical and mental helpers. This isn't about miracle cures; it's about reclaiming your power and living on your own terms, even with rheumatoid arthritis.

Managing RA effectively means assembling the right team. Think about who belongs in your healthcare "neighborhood":

Primary care: Rheumatologist, PCP, Functional medicine doctor
Body work specialists: Physical therapist, Massage therapist, Osteopathic Doctor, Chiropractor
Complementary providers: Acupuncturist, Herbalist, Naturopathic Dr.
Specialists: Podiatrist, Orthopedic Doctor, Eye doctor, Endocrinologist, Dentist, ENT
Support for whole health: Dietitian/Nutritionist, Counselor/Therapist

Each of these professionals brings a unique perspective and toolkit to your pain management strategy. The key is finding providers who view you as a whole person, not just a collection of symptoms or a disease that will only get worse. Ask what their goals for your body are and let them know your goals. (Improve sleep, decrease meds, climb Mt. Washington)

Physical Helpers: Soothing Remedies for Care

The beauty of a holistic approach is the vast array of options available to you. These aren't alternatives to medical care—they're complementary tools to enhance your quality of life:

Thermal Therapies
- **Ice therapy**: Reduces inflammation and numbs pain during active flares; ice bags, ice cups or cold whirlpools

- **Heat therapy**: Relaxes muscles, increases blood flow, and reduces joint stiffness; moist hot packs, homemade rice bags, saunas, steam baths, infrared lamps

Natural Approaches

- **CBD/Medical Marijuana/Synthetics**: Where legal, these can provide relief for some people. Strong caution on synthetic marijuana such as Delta-8, K2, Spice or Delta-9-THC-O acetate (used in vapes and gummies). These products are not regulated and can lead to retching, loss of consciousness, organ failure or outright be deadly. Those regulated at "pharmaceutical" does not mean developed by pharmacies and refers to synthetic cannabinoids. These are not FDA approved or tested for heavy metals, contaminants like fentanyl or rat poison, or accuracy in dosage. You'd think they'd give you less milligrams but don't hold on to that, some have been found to be 100x higher than listed! 

- **Essential Oils/Earthing**: Connect with natural elements that promote relaxation and healing; Pan-away/Deep relief, lavender, peppermint and basil are great options for topical use of essential oils for pain. Earthing can be as easy as putting your bare feet in the dirt/sand or you can buy products if that isn't feasible.

- **Foods/Nutritionists/Herbalists**: Anti-inflammatory foods and specific nutrients that support joint health; tart cherries, dark chocolate, cinnamon, turmeric are my immediate helpers and any gut helpers like beets or sauerkraut. I have been working specifically with a chronic disease nutritionist and she loves what my Herbalist has given me for stress to support the liver. Tip: Find an herbalist with formal education.

Hands-On Therapies

- **Cupping/Acupuncture**: Ancient techniques that may help manage pain and reduce inflammation; you can buy cups on Amazon! In my practice I rely on cups for soreness. Acupuncture has been helpful for me, personally. I have benefited from acupuncture for pain, panic attacks, sleep and joint flare ups.

- **LMT (Licensed Massage Therapy)/Osteopathy**:  Manual therapies that address both symptoms and underlying causes. I would also consider fascial release techniques like those found from Human Garage. Some people are nervous about seeing a massage therapist. Inquire about those who work with rheumatoid arthritis. When you go be vocal. Give the therapist feedback along the whole session. Doing this the first few visits will make the difference between feeling good and hurting for five days after (not good). I loved my Osteopathic doctor! She retired on me (boo!) but she was so fantastic. I didn't notice improvements for a while. Back then I would have thought it didn't work. But now, I know different; not feeling like a rockstar after a session doesn't mean it's not working. I see now it was one of the few practices I was doing that was keeping me functioning! I know that Drink lots of water if you utilize any of these techniques!

- **Chiropractic approaches**: Additional pathways to address pain and inflammation, not all chiropractors start by adjusting and manipulating your spine, many have skills like energy medicine, ART or dry needling to assist in healing their patients. I rarely get an adjustment and he never manipulates my neck because of my osteoarthritis.

Mind-Body Techniques

- **Meditation & Breathing**: Powerful tools to calm your nervous system and change pain perception. Oxygen is what makes us live! Why do we as a population not value breathing more?! Cancer can't survive in an oxygenated environment; inflammation and pain will occur when cells die from O2 depletion- we have proof that breathing full matters! Meditation helps stress decrease, less stress is less cortisol, and less cortisol is less inflammation and pain.

-**Tapping**: Also called EFT and involves tapping, with your fingertips, on specified parts of the body while focusing on an emotion or issue you want to release. Many studies have been performed on trauma-based populations with great success. Tapping can improve sleep, pain swelling and stress/trauma responses. Just a few minutes can decrease stress and pain values.

Supportive Technologies

- **Magnets/Copper**: Some find relief through these traditional remedies. I didn't quite understand the copper part until I spoke with my nutritionist. It is vital for healing your joints by helping to build connective tissue, red blood cells, promote iron absorption, and energy, bone and nerve formation. Needless to say, I started wearing my copper bracelet and rings again! Magnets: improve circulation, pain and assist with cellular functions. I know the science isn't screaming on this one but the very way cells communicate with the body is related to magnetism, not just chemical reactions. There are many studies to show the need for humans to have the Earth's magnetism. Just look how astronauts appear when they arrive home: exhausted, anxiety, bone loss and sick. Gravity affects bones, yes, but the force from electric charges is crucial.

- **KT Kinesiotape**: Provides gentle support to painful joints while allowing movement, it can help swelling and pain values. You can leave this tape on for days! (If you are very light skinned, the glue used may cause itching and redness sooner than most.)

- **TENS/Pain relieving creams**: Disrupt pain signals and provide temporary relief. They may seem very different but they work to get the brain to "listen to" a different message. Instead of pain, it may hear "minty coolness" or "spicy heat" with salves and creams. The TENS unit sends wavelengths to a specified area to overpower the pain signals. The signal may be interrupted for 20 minutes or last hours or days.

- **PEMF (Pulsed Electromagnetic Field Therapy)**: "Emerging" technology with promising results. PEMF is my jam!  This technology has been researched by NASA and Russian scientists for over 50 years. It is used in spacesuits to decrease bone loss, inflammation, anxiety, depression and more. Studies show benefits to sleep, pain and cancer. I have utilized this in the clinic setting for my patients with great success. A bit pricier as compared to the options above but worth it!

The key isn't finding one perfect solution—it's developing a personalized toolkit that works for your unique body and circumstances. You may find something works better during one pain cycle but for the next doesn't seem to help at all. Try something else but keep it in the toolbox for another time. I have had tools (and pain medicines) not work for over a year and then suddenly it does!

Mental Helpers: The Power of Your Mind

The mental aspect of pain management might be the most underutilized resource in conventional treatment. Your mind can be your greatest ally in managing pain when you learn to work with it effectively.

Mental approaches worth exploring include:

Mindfulness Practices(there are plenty of apps and videos out there)

- Regular meditation to increase pain tolerance and decrease stress
- Body scanning to identify tension and consciously release it
- Present-moment awareness to break catastrophic thinking patterns

Cognitive Techniques

- Identifying and challenging negative thought patterns (read my other
    blog, big help)
- Reframing pain experiences in less threatening terms (valuable!)
- Developing coping statements that promote resilience

Emotional Processing

- Acknowledging fear, grief, resentment or anger about your condition
- Working through past trauma that may amplify pain perception
- Building emotional resilience through compassionate self-talk, like
   affirmations

Social Connection

- Sharing experiences with others who understand, Join the Arthritis
   Foundation's connect group in your area, or join the one I host!
- Being honest about your needs with loved ones, read the blog about this!
- Finding ways to contribute and maintain meaningful relationships
   despite pain

Creating Your Flare Kit

One practical strategy for becoming the boss of your body is developing a personalized "flare kit"—tools and techniques ready to deploy when pain intensifies:

Get a box or index card and make a list or put Physical items in the box that you might use during a flare up. It helps to have them prepped (set aside ready to go) because it is challenging to remember how to solve anything when you are in the middle of intense pain. You don't seem to be able to think straight. If you are choose to write on a card, keep it somewhere you can easily find it.
Write things like:
- Heat wraps or ice packs
- Pain-relieving creams or gels, maybe include their location
- Comfortable splints or braces
- A stretch or movement that helps like a yoga pose
- Easy-to-prepare anti-inflammatory foods and teas
- Favorite essential oils or CBD products (where legal)

**Add some Mental tools to the list:**
- Guided meditation recordings, list where to find them
- Breathing exercise instructions
- Distraction activities you enjoy, throw in a coloring book
- Phone numbers for your support network, this could be a BFF or doctor
- List of affirmations, songs or quotes that resonate with you
- Design with positive stickers or other fun decor

Free Resources

Living with RA can be expensive, but many valuable resources are available at no cost:

- Community support groups (in-person and online- plug Arthritis
   Foundation's connect groups)
- Library books and online articles about pain management
- Free meditation apps and YouTube videos
- Healthcare provider educational materials
- Patient assistance programs for medications

The Wyld Epiphany: Be the Boss of Your Body

My own journey with RA led to what I call my "Wyld Epiphany"—the realization that while I couldn't control having RA, I could control my response to it. Being "Wyld" means:

1. Questioning conventional wisdom about what's possible

2. Listening to your body's wisdom rather than just fear

3. Taking back agency in your healing journey

4. Exploring options beyond the standard medical model

5. Creating your own definition of living well with RA

Being the boss of your body doesn't mean denying reality or avoiding medical treatment. It means becoming an active participant in your health—making informed choices, advocating for your needs, and refusing to be defined by limitations.

The path forward isn't about being pain-free all the time. It's about developing a relationship with your body that allows you to respond to pain effectively, rather than reacting with fear or frustration.

By challenging limiting beliefs, implementing a diverse toolkit of physical and mental strategies, and embracing your power to choose, you can change your relationship with pain and reclaim aspects of your life that pain may have taken away.

​*Disclaimer: This article is based on personal experience and research. I am NOT a physician. Always consult with your healthcare providers before implementing new pain management strategies, particularly those involving supplements, intense physical activities, or significant lifestyle changes.*