No matter what type of kidney disease you have, you’re likely to face stress, anxiety, and confusion about how to manage it. This can be especially true if you have a rare form, such as complement 3 glomerulopathy (C3G) or immune complex membranoproliferative glomerulonephritis (IC-MPGN).

Stress doesn’t just affect your mental wellness — it can also make kidney disease worse. And while it’s impossible to eliminate all stress from your life, there are ways to reduce it. Here are five practical tips to help you manage stress while living with kidney disease.

1. Identify Signs of Stress

Stress affects everyone differently, especially when living with a rare kidney disease. Recognizing the symptoms of stress can help you manage them better. Try keeping a diary to track your symptoms and note stressful events or treatments. This can help you spot patterns and triggers.

Stress can come from many sources, especially if you’re on dialysis. These include:

• Pain from the condition or its treatments
• The time it takes to undergo dialysis
• The cost of treatments
• Feeling like a burden on others
• Trouble sleeping
• Dietary restrictions
• Changes in your ability to work

One survey of people with C3G and their caregivers found that thinking about their future health could be “paralyzing.” For instance, you may find it hard to plan ahead while worrying about kidney failure, kidney transplant, or other possible outcomes. This can make it hard to set goals, which may lead to anxiety or depression.

Along with feeling anxious, depressed, or stressed, you might notice physical signs of stress, such as:

• Headache
• Dizziness
• Chest pain
• Heart palpitations (irregular heartbeat)
• Digestive problems
• Jaw clenching
• Sleeping too much or too little

If you have new or worsening symptoms, let your healthcare provider know. They can help figure out if these are caused by stress or your kidney disease.

2. Practice Mindfulness

Depression and anxiety are common in people with chronic illnesses like kidney disease. Mindfulness and relaxation techniques can help reduce stress, especially for rare forms of kidney disease such as C3G and IC-MPGN.

Relaxation techniques such as meditation and mindfulness can calm your body and mind, help you organize your thoughts, and give you a sense of inner peace. These practices are low-cost and easy to incorporate into your daily routine.

Mindfulness involves paying attention to your thoughts, feelings, and physical sensations without judgment. You can practice mindfulness through meditation, deep breathing exercises, and guided sessions with a professional. One study found that mindfulness-based interventions significantly improved depression, anxiety, sleep quality, and overall quality of life in people with chronic kidney disease.

Apps such as Headspace and Calm offer guided meditations to help with mental wellness. Activities like yoga or tai chi, which incorporate movement and relaxation, can also help. You can find classes and tutorials online or at local fitness centers.

3. Eat Well and Exercise

While stress management techniques help with mental health, physical health is just as important for your overall well-being. Small lifestyle changes can reduce the stress that comes with kidney disease.

A healthy diet is key to managing kidney disease. Getting enough nutrients can also help improve your mental health. Eating well may involve tracking nutrients, controlling your salt intake, and managing fluid intake. A healthy, nutrient-rich meal plan can help slow the progression of kidney disease and give you more energy to do the things you love, which could help reduce stress levels.

Regular exercise is another important way to manage stress. Aim to exercise at least three times a week, for about 30 minutes at a time. You don’t have to do it on consecutive days. Choose activities you enjoy, such as walking or swimming, but avoid heavy lifting.

Always talk to your nephrology care team before making any lifestyle changes such as starting a new diet or exercise program. Not all eating plans or exercise programs are safe for people with kidney disease.

4. Get Professional Help

Living with kidney disease can feel overwhelming at times. It’s OK to ask for professional help if you need it. If stress is affecting your daily life and self-care and stress-management techniques aren’t enough, consider reaching out to a counselor, therapist, or doctor.

Counselors and therapists can provide tools and strategies to help you manage stress. Your nephrologist or other healthcare professional can refer you to a mental health provider.

5. Seek Common Ground

Living with kidney disease can feel lonely, especially if you have rare subtypes, such as C3G or IC-MPGN. If you don’t know others with the same condition, try connecting with people who have similar challenges, like chronic pain or other lifelong illnesses.

Focus on what you have in common rather than what makes you different. You might be surprised by how much others share and understand when you open up and listen.

Building a strong, healthy support system is key to reducing stress at every stage of your journey. Surround yourself with family and friends who are willing to learn about your condition and offer emotional support. Sharing your experiences, fears, and frustrations with your family members can bring you closer together.

Support groups for people with kidney disease can provide comfort and connection. Talking to others who understand your situation can help you feel less alone. Support groups offer a safe space to discuss treatment options, share coping strategies, and learn from others’ experiences.

Talk With Others Who Understand

MyKidneyDiseaseTeam is the social network for people with kidney disease and their loved ones. On MyKidneyDiseaseTeam, members come together to ask questions, give advice, and share their stories with others who understand life with kidney disease.

How do you reduce stress while living with kidney disease? Share your experience in the comments below, or start a conversation by posting on your Activities page.