Mind over Myasthenia: Mastering the Stress-MG Connection

Liz Plowman
Feb 15, 2024
3 min read

Living with MG means navigating a complex interplay between our body's responses and our environment. One significant factor that can exacerbate MG symptoms is stress. Understanding how stress impacts MG and learning techniques to manage it can greatly improve quality of life.

We’ve all heard that stress can increase MG symptoms. But why?? Let's delve into the science behind it.

When we encounter stress, the body kicks into high gear through the sympathetic nervous system, also known as the "fight or flight" response. This response, evolutionarily designed for survival, triggers various physiological changes to prepare us to face danger or stressors (e.g., increased heart rate and blood pressure). However, for those with MG, this heightened state can worsen symptoms.

One key aspect is the increased activity of the immune system during stress. While this is typically beneficial in case of physical injury (again, think "fight or flight" survival response), for people living with MG, it can inadvertently lead to a surge in symptoms. The immune system's hyperactivity can trigger or worsen muscle weakness and fatigue, making everyday tasks more challenging.

Enter the parasympathetic nervous system (PNS), our body's natural counterbalance to the stress response. The parasympathetic nervous system is often referred to as the body's "rest and digest" system. While the sympathetic nervous system prepares us for action in response to stress, the PNS functions to promote relaxation and restore balance.

One of the key functions of the PNS is to counteract the effects of the sympathetic nervous system. When activated, the PNS helps to slow down heart rate, decrease blood pressure, and promote digestion and nutrient absorption. Essentially, it helps to turn off the body's stress response once the perceived threat or stressor has passed. By doing so, the PNS returns the body's systems to their normal functioning state. In other words, the PNS puts the brakes on the body's stress response, allowing us to relax and recover from the physiological effects of stress.

So, when you engage in activities that activate the PNS, you are essentially signaling to your body that it's safe to relax and unwind. This, in turn, can help alleviate the exacerbation of MG symptoms caused by stress and promote overall well-being.

So, how can you achieve this? Basically, anytime you engage in an activity that helps to calm you down, you’re doing it! There are several practical techniques for activating the PNS that you can incorporate into your daily routine:

Deep Breathing: Take slow, deep breaths to activate the parasympathetic nervous system and promote relaxation. Try inhaling deeply through your nose for a count of four, holding for a moment, and exhaling slowly through your mouth.
Mindfulness: Practice being present in the moment and observing your thoughts and sensations without judgment. Mindfulness meditation can help reduce stress and promote a sense of calm.
Meditation: Set aside time each day for meditation practice. Whether it's focusing on your breath, repeating a calming mantra, or visualizing a peaceful scene, meditation can help quiet the mind and soothe the body.
Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This technique can release tension and promote relaxation.
Gentle Exercise: Engage in low-impact activities like walking, restorative yoga, or tai chi to reduce stress and improve overall well-being. Exercise also causes the body to release endorphins, which are natural mood lifters.

Remember, managing stress is a journey, and it's essential to find what works best for you. Incorporating practices that support the PNS into your daily routine can be incredibly beneficial for managing stress and enhancing your quality of life with MG. By incorporating these techniques into your daily life, you can empower yourself to take control of your stress levels and, in turn, alleviate some of the challenges posed by MG.

Dr. Liz Plowman, PT, DPT, is an MG-specialized Physiotherapist and the owner of MG Physio, a telehealth Physiotherapy practice exclusively for those living with Myasthenia Gravis (MG).