Self Care Quiz

When PsA is bumming you out, you:

A. Order a pizza and cue up your favorite show

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B. Head outside to soak up some rays

D. Schedule a venting sesh with a friend or therapist

C. Make time to go for regular walks

B. I'm all in! I dive right into new sports and like to push through pain.

A. What’s exercise? My joints hurt too much to move regularly.

D. I follow the advice of my doctor or physical therapist.

C. I exercise regularly, listen to my body, and mix up my routine when I'm bored.

When it comes to exercise, your thoughts are:

B. To choose items that make you look and feel good, paying attention to the types of fabric so you don’t wear something that will irritate your skin.

A. Va-va-voom! A little PsA can’t stop you from wearing form-fitting clothes.

D. To go for belted outfits or pieces with buttons or clasps to look polished and put together.

C. To layer up so you don’t have to worry about getting too hot or too cold.

When it comes to getting dressed, your approach is:

B. A habit you’re trying to quit

A. A tool for dealing with stress

D. Something you used to do but quit

C. Not your bag

Smoking is:

B. Takeout is the name of your game.

A. You try to eat a balanced diet with lots of fruits and veggies.

D. You don’t really think much about it and just eat what you feel like or what's in front of you.

C. You follow the Mediterranean diet to help avoid flares and extra inflammation.

Pick the most accurate snapshot of your diet:

B. Choose fragrance-free detergents for sensitive skin

A. Use any detergent and fabric softener you think smells good

D. Dry-clean most of your clothing

C. Don't really think much about it

When you do your laundry, you:

B. Working with your family doctor, dermatologist, and rheumatologist to nail down the best possible treatment plan and then sticking with it

A. Doing your best to ignore it — it’s such a drag

D. Pushing through your busy, stressful life until a flare sidelines you

C. Doing your best to take care of yourself while living with a chronic disease

You deal with PsA by:

Ordering a pizza, soaking up the sun, and taking a long hot bath all sound like ways to treat yourself to some TLC, but if you have PsA, these things can make it worse. The Arthritis Foundation advises against taking hot baths — stick with warm instead. It's also important to use SPF 30+ sunscreen to prevent sunburn. As far as that margherita pizza, studies point to the benefits of plant-based diets and the Mediterranean diet for minimizing inflammation in people with arthritic conditions. Pizza is technically Mediterranean, but the idea is more to eat plenty of vegetables and oily fish.

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A 2021 review found that exercise is good for your joints. Improvements in muscle strength, pain, and fatigue tend to outweigh the drawback of mild swelling or temporary pain from exercise. When you have PsA, your best bet is to talk with your rheumatologist or physical therapist before leaping into a new routine — so step away from that enormous barbell for now! Ideally, you'll come up with an exercise routine tailored to your abilities and interests. That might mean gentle resistance work or low impact aerobic workouts like cycling or walking. The Arthritis Foundation suggests starting slowly to minimize the shock to your joints.

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Getting dressed can be a little tricky when you have PsA. Not only do sore joints in your fingers and hands make it tough to fasten buttons and clasps, but your skin may have some extra sensitivity issues that you need to think about. Often certain fabrics can irritate psoriatic skin and make it itch, crack, or bleed. But that doesn’t mean you can’t look great! The National Psoriasis Foundation suggests dressing in layers so you don’t overheat or get too cold, both of which can irritate your skin. Another tip? Prints can hide skin flakes on your clothing. Loose-fitting clothes like maxi dresses are easy to put on and stylish, and they generally shouldn’t irritate your skin.

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While lots of people turn to smoking to relieve stress, the benefits of quitting or reducing the habit are significant. Studies suggest that smoking is associated with poorer outcomes from PsA treatments and a lower likelihood of sticking with treatment. Smoking also puts you at higher risk of developing psoriasis in the first place. There are a ton of other benefits to quitting too. If you want to get started, the Centers for Disease Control and Prevention has some free tools.

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Studies have shown that diet can make a difference when you have PsA. If you have obesity or are overweight, experts recommend a low calorie, nutrient-dense diet. The Arthritis Foundation recommends a Mediterranean or anti-inflammatory diet to keep you feeling your best.

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PsA is a chronic disease without a cure. But taking care of yourself, following your treatment plan, and listening to your body can help. Avoiding alcohol and tobacco can help reduce symptoms. Doing your best to avoid triggers and manage stress can help prevent serious flares. Stress is one of the most common triggers of psoriasis-related flares. Therapy and other types of mental health support may help you cope with the stresses of daily life.

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Choosing detergents and fabric softeners that are fragrance-free and formulated for sensitive skin is crucial for keeping your skin feeling its best. The Arthritis Foundation recommends avoiding fragrances to help you avoid skin irritation. And be aware that some dry-cleaning chemicals can irritate skin.

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You have lots of room to step up your self-care routine. Making some small changes like switching out your detergent, doing light exercise, and trying to eat a nutrient-dense diet can help you rein in your PsA. Talk with your doctor or check out these self-care strategies to get started.

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You’re starting to find your groove with managing your PsA and being your own bestie. You can step up your self-care routine by reducing stress whenever possible. Use some of the tips from this quiz to figure out which areas you can make changes in to give yourself the TLC you deserve.

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Go you! You’ve got taking care of yourself and managing your PsA pretty much down to a science. But there are still some ways you can take even better care of yourself, like changing up your exercise routine or making sure you're wearing soft, non-irritating fabrics. Master these and you’ll be a PsA self-care champ in no time!

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On the way to PsA self-care

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Almost a PsA self-care master

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President of PsA self-care

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Congrats! Give yourself a big pat on the back for being such a good BFF to yourself. You’ve clearly mastered the art of PsA self-care. If you feel like you could be doing more to better manage your PsA symptoms, get in touch with your doctor. They can guide you or tweak your treatment plan to keep you feeling your best.

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