Take a moment for yourself and help someone living with MS do the same.

Join Time to Fill Your Cup
woman with eyes closed with her right hand over her chest, breathing slowly

Managing Stress

Find out what stress is and how it can affect people with MS. Understand why stress management is important and access practical tools for managing stress. Anyone affected by MS may find this information useful.

Jump to tools and resources

Key points

  • Stress is a normal part of life, but long-term stress can affect health.
  • Stress can make MS symptoms worse and increase the risk of relapse.
  • Managing stress can support mental wellbeing and MS outcomes.
  • Evidence shows mindfulness-based approaches, such as meditation, can help manage stress.
  • It is important to choose a stress management approach that works for you.
  • Small, consistent changes can make a meaningful difference over time.

This page explains:

  • How stress can affect health and in particular, MS.
  • The benefits of stress management.
  • What Overcoming MS recommends.
  • How to get started in a way that feels right for you.

Stress and your health

Stress is something we all experience. It’s the body’s natural response to feeling under pressure or threatened. Both negative and positive life events can be stressful.  

When we’re stressed, our body releases hormones, such as adrenaline (epinephrine) and cortisol. This short-term response can be helpful as it allows us to respond quickly to challenges.  

However, if stress continues over time (chronic stress), this response does not fully switch off. This can affect the immune system. It may contribute to persistent increased levels of inflammation in the body.  

Inflammation is part of the body’s natural response to injury or illness. It is usually helpful, but when it remains active for long periods, it can start to have negative effects on physical and mental health. You can find out more about stress on the NHS website.

Long-term (chronic) stress has been linked to:

  • Headaches and chest pain.
  • Sleep problems.
  • Problems with digestion.
  • Increased risk of infections.

Research provides strong evidence that stress can:

  • Make MS symptoms worse.
  • Increase the risk of relapses, particularly in relapsing-remitting MS (RRMS).
  • Increase the risk of new brain lesions.

Signs that stress may be affecting your MS include increased fatigue, difficulty concentrating, feeling overwhelmed and muscle tension. Existing symptoms getting worse for a short time may also be a sign. If you are worried about this, speak to your MS team.

The benefits of stress management 

While we can’t avoid stress completely, research shows that learning to manage stress can have benefits for people with MS. Mindfulness–based approaches are one form of stress management that some people find helpful. There is a lot of research that shows the positive impact of these approaches.  

In people with MS, studies suggest that practising mindfulness may:

  • Improve quality of life.
  • Support better sleep.
  • Improve how well some parts of the brain work (cognitive function).
  • Improve physical wellbeing.
  • Improve symptoms of depression, anxiety and perceived stress.
  • Increase brain tissue volume.

Research in the general population shows that mindfulness can:

  • Help manage pain.
  • Support brain health and the brain’s ability to adapt.
  • Delay the aging of cells.

What it means for people living with MS: Together, this evidence suggests that learning to manage stress may help support your physical and mental wellbeing and your MS over time.

Headshot of a smiling white man with short white hair

What the experts say

Mindfulness is an effective way of giving people the skills and knowledge to:

  • Recognise and manage unhelpful emotional and mental traits.
  • Support with self-compassion and kindness.
  • Reduce the effects of anxiety and fear.

Together, these skills offer people living with long-term health conditions ways to live with them, with greater ease, health and wellbeing.

Dh Karunavira (C.M.R.P. Centre for Mindfulness Research and Practice, Bangor University)

Richard Buttress, a person living with MS

What people living with MS say

I have been practising mindfulness meditation for around ten years, since finding Overcoming MS. I use the guided Overcoming MS resources, particularly the body scans and seated meditations. I find that my worries and stress are helped hugely. It is hard enough being human in this modern world, and the unknowns and physical challenges of MS can seem overwhelming. Mindfulness has become my shield!

Richard Buttress

What Overcoming MS recommends

Overcoming MS recommends using mindfulness meditation to help you become more mindful in day-to-day life. This is because a large and increasing amount of evidence supports it. However, practising any type of meditation or stress management is likely to have benefits.

We recognise that many people find mindfulness meditation challenging to start with. We recommend starting with just a couple of minutes at a time. You can slowly increase this to 30 minutes, at least 3 times a week.

If mindfulness meditation is not for you, there are other ways you can manage stress. Try breathwork, physical activity, writing, progressive muscle relaxation, practising gratitude or spending time outdoors.

For more information on how to get started, see the Tools and Resources section below.

Small, consistent changes can make a real difference over time.

Things to consider

  • Meditation may feel more challenging for some people, such as if you are neurodivergent or feeling depressed. You might find it helpful to try different approaches and see what works best for you.  
  • It is important to seek support if you are feeling depressed. Visit the Overcoming MS Depression and MS webpage or Mental Health Hub for more information. It may help to address these feelings, before trying meditation.
  • Don’t worry if your mind wanders during a meditation, it’s completely natural. The aim is not to still the mind.
  • If you can’t focus during a meditation, it may help to break it into shorter sessions.
  • Meditation doesn’t have to mean sitting still. If you find it difficult to stay still or focus for long periods, try:
      • Walking meditation.
      • Mindful movement.
      • Breathwork.

Tools and Resources

Person walking dog on the beach

Keep exploring

There’s more to discover. Sign up for our emails for practical tips, personal stories and evidence-informed insights to help you live well with MS.

Sign up

FAQs

How does stress affect MS?  

Long-term stress can make MS symptoms feel worse. It may also increase the risk of relapses. Learning healthy ways to manage stress can support your overall wellbeing and may help support better MS outcomes. 

What are the signs that stress is making my MS symptoms worse? 

Common signs that stress may be affecting your MS include increased fatigue, difficulty concentrating, feeling overwhelmed and muscle tension. Existing symptoms getting worse for a short time may also be a sign. If you notice new symptoms, or symptoms that are severe or don’t improve, speak to your MS team. They can rule out other causes. 

Can stress trigger an MS relapse? 

Research suggests that stress may increase the risk of an MS relapse, particularly in relapsing-remitting MS (RRMS). Stress is unlikely to be the only factor involved, but evidence shows that managing stress can support mental wellbeing and may help support better MS outcomes over time. 

What are the best stress management techniques for MS? 

There is no single best stress management technique for MS. Overcoming MS recommends mindfulness meditation because it has the strongest evidence. Breathwork, regular physical activity, journaling, progressive muscle relaxation and spending time outdoors may also help. The most effective approach is finding techniques you can practise consistently.   

What is mindfulness meditation?

Mindfulness meditation is the practice of paying attention to the present moment with curiosity and without judgement. Rather than trying to stop your thoughts, you learn to notice them and gently bring your attention back to the present. Regular practice can help reduce stress and support emotional wellbeing.   

Can mindfulness meditation help people with MS?

Yes. Research suggests meditation can help people living with MS reduce stress, anxiety and symptoms of depression. It can also improve wellbeing and quality of life. Meditation does not treat MS itself, but it can be a valuable way to build resilience and cope with the challenges of living with the condition.  

Does mindfulness help reduce MS fatigue? 

Research on mindfulness and MS fatigue is still developing. Mindfulness may not reduce fatigue directly. However, it can help manage stress, improve sleep and support emotional wellbeing. These may make fatigue feel easier to cope with for some people. 

How do I reduce anxiety when living with MS?

Living with MS can cause anxiety, especially around diagnosis, symptoms or uncertainty. Mindfulness meditation, regular physical activity, supportive relationships and healthy daily routines can all help. If you feel anxious most of the time or it is affecting your daily life, speak to your healthcare team about support. 

How often should I meditate for stress relief?

Start with just a couple of minutes of mindfulness meditation at a time and gradually build up your practice. Overcoming MS recommends aiming for around 30 minutes at least three times a week. However, consistency is more important than perfection. Choose a routine that you can stick to. 

References

Explore the references used to create this page:

  1. NHS webpage on Stress. March 2026. Available at https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/stress/ (Accessed 22nd April 2026)
  2. Mohr DC, Hart SL, Julian L, Cox D, Pelletier D. Association between stressful life events and exacerbation in multiple sclerosis: a meta-analysis. BMJ. 2004 Mar 27;328(7442):731.
  3. Jiang J, Abduljabbar S, Zhang C, Osier N. The relationship between stress and disease onset and relapse in multiple sclerosis: A systematic review. Mult Scler Relat Disord. 2022, Nov;67:104142. 
  4. Burns MN, Nawacki E, Kwasny MJ, Pelletier D, Mohr DC. Do positive or negative stressful events predict the development of new brain lesions in people with multiple sclerosis? Psychol Med. 2014 Jan;44(2):349-59.
  5. Simpson R, Posa S, Langer L, Bruno T et al. A systematic review and meta-analysis exploring the efficacy of mindfulness-based interventions on quality of life in people with multiple sclerosis. J Neurol. 2023 Feb;270(2):726-745.
  6. Cavalera C, Rovaris M, Mendozzi L, Pugnetti et al. Online meditation training for people with multiple sclerosis: A randomized controlled trial. Mult Scler. 2019 Apr;25(4):610-617.
  7. Jemere T, van der Mei I, Honan C, Taylor BV et al. Do sleep interventions improve sleep in MS? A systematic review and meta-analysis of activity monitor assessed outcomes, Multiple Sclerosis and Related Disorders, 2026;109:107136.
  8. Komar A, Dickson K, Alavinia M, Bruno T et al. Effects of mindfulness-based interventions on cognition in people with multiple sclerosis: a systematic review and meta-analysis of randomized controlled trials. Front Psychiatry. 2024;15:1339851.
  9. Simpson R, Simpson S, Ramparsad N, Lawrence M, Booth J, Mercer SW. Effects of Mindfulness-based interventions on physical symptoms in people with multiple sclerosis – a systematic review and meta-analysis. Mult Scler Relat Disord. 2020 Feb;38:101493. doi: 10.1016/j.msard.2019.101493. Epub 2019 Nov 9. PMID: 31835209.
  10. Carletto S, Tesio V, Borghi M, Francone D, et al. The Effectiveness of a Body-Affective Mindfulness Intervention for Multiple Sclerosis Patients with Depressive Symptoms: A Randomized Controlled Clinical Trial. Front Psychol. 2017 Nov 30;8:2083.
  11. Hemond CC, Deshpande M, Berrios-Morales I, et al. A single-arm, open-label pilot study of neuroimaging, behavioral, and peripheral inflammatory correlates of mindfulness-based stress reduction in multiple sclerosis. Sci Rep. 2024;14:14044 (2024). 
  12. Nag N, Yang X, Jelinek G, Neate S, Simpson-Yap S. Undertaking specific stress-reducing activities are associated with reduced fatigue and depression, and increased mastery, in people with multiple sclerosis. Mult Scler Relat Disord. 2022 Jun;62:103804.
  13. 14. Zhu M, Wong SY, Zhong CC, Zeng Y et al. Which type and dosage of mindfulness-based interventions are most effective for chronic pain? A systematic review and network meta-analysis. J Psychosom Res. 2025 Apr;191:112061..
  14. Pernet CR, Belov N, Delorme A, Zammit A. Mindfulness related changes in grey matter: a systematic review and meta-analysis. Brain Imaging Behav. 2021 Oct;15(5):2720-2730.
  15. Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG. 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice – A systematic review. Brain Cogn. 2016 Oct;108:32-41.
  16. Kurth F, Cherbuin N, Luders E. Promising Links between Meditation and Reduced (Brain) Aging: An Attempt to Bridge Some Gaps between the Alleged Fountain of Youth and the Youth of the Field. Front. Psychol. 2017, 8:860.
Overcoming MS background logo

Ready to explore other ways to live well with MS?

Find information on ways to improve your health by eating well, moving your body, ensuring you have good levels of vitamin D and more.

Discover other lifestyle areas

Last review date: September 2026      Next review date: September 2029 

PIF TIC logo

New here?