Fibromyalgia: Living with chronic pain – gently strong through the cold season

When the days get shorter and the cold slowly creeps into your muscles and joints, it becomes clear how closely your body and soul are connected. For people with fibromyalgia, this time of year can be particularly challenging – small changes in temperature, stress, or lack of sleep are often enough to upset the delicate balance. The pain seems louder, the exhaustion deeper, and even familiar movements suddenly require effort.

This is precisely when care is needed instead of pressure, patience instead of perfection. Mindful routines, gentle exercise, and conscious breaks create small islands of relief in everyday life. It's not about doing everything, but about taking good care of yourself, even on days that are more difficult.

Below, you can read about what happens in the body with fibromyalgia, what symptoms are typical, and what therapeutic approaches can contribute to greater stability and inner balance.

When the nervous system is on constant alert – what happens in the body with fibromyalgia

In fibromyalgia, also known as fibromyalgia syndrome (FMS), the body's pain perception becomes unbalanced. The nervous system reacts hypersensitively to stimuli—a light touch, a cold breeze, sometimes even stress is enough to trigger painful reactions [1]. Researchers suspect that the filters in the central nervous system no longer work as reliably as they normally do [2]. What others hardly feel triggers a much stronger signal in those affected, as if the body were constantly reacting to something that is not even there [1].

Over time, this excess of stimuli can put strain on the entire organism. Muscles feel as if they are under constant tension, and the discomfort moves from region to region. This is often accompanied by exhaustion, sleep disorders, digestive problems, or concentration problems [2]. Emotional stress, such as prolonged stress, can also irritate the nervous system and intensify perception [1]. This creates a cycle in which the body and mind are closely intertwined—sensitive, reactive, and at the same time amazingly adaptable.

7 common symptoms that can help you recognize fibromyalgia

Fibromyalgia manifests itself slightly differently in each person. Some feel it mainly in their muscles, others in their head or in the exhaustion that sits deep within their body. Nevertheless, there are some patterns that recur in most sufferers.

Typical signs can include:

1. Widespread pain: Muscles, tendons, or joints are sensitive, feel sore, or are constantly tense [1].
2. Chronic exhaustion (fatigue): A deep, leaden tiredness remains, even after sufficient sleep or rest periods [3].
3. Non-restorative sleep: The body rests, but energy does not fully return in the morning [3].
4. Fibro fog: Difficulty concentrating and remembering things, as if there were a gentle fog between thinking and acting [4].
5. Sensitive pressure points: Even light pressure on certain areas can be perceived as pain [3].
6. Headaches and digestive problems: Frequent companions that further impair well-being [3].
7. Weather and stress sensitivity: Cold, humidity, or emotional stress can temporarily exacerbate the symptoms [5].

Finding balance in everyday life – therapeutic approaches to fibromyalgia

In fibromyalgia, there is rarely a single measure that noticeably changes everyday life. Stability is usually achieved through a combination of different approaches – exercise, relaxation, conversation, and soothing treatments. Professional associations such as the German Pain Society recommend what is known as multimodal therapy [6]. This means combining several forms of treatment so that the body and mind can regain their balance.

Moderate exercise

Gentle exercise is beneficial when done mindfully and regularly. A short walk in the morning, light swimming, or yoga can stimulate blood circulation and loosen muscles. It is not the intensity that is crucial, but consistency. Short sessions that are enjoyable often have a more lasting effect than infrequent, strenuous training phases.

Relaxation for the mind and body

Periods of conscious rest are just as important as exercise. Autogenic training, breathing exercises, or progressive muscle relaxation help to reduce inner pressure and regulate stress. Many sufferers report that over time they feel more relaxed and are able to sleep better [7].

Psychological support and inner strength

Chronic pain affects not only the body but also the mind. Talking to someone, psychological support, or cognitive behavioral therapy can help to organize stressful thoughts and develop new perspectives [8]. Over time, this leads to a form of inner peace that can make it easier to cope with symptoms.

Multimodal pain therapy

Specialized clinics or rehabilitation programs combine exercise, counseling, and treatments such as heat, massage, or hydrotherapy. The aim is to support both the body and mind and promote a healthy balance between activity and rest.

Small routines with a big impact

Anyone who lives with fibromyalgia knows how delicate the balance between tension and relaxation can be. This makes it all the more important to plan small moments of relief into your everyday life. They don't have to be anything big—often it's the simple things that make the difference.

Here are a few ideas that can make your day noticeably easier:

• Exercise in stages: Short walks, gentle stretching, or light yoga keep the body moving without overtaxing it.
• Allow warmth: Soft clothing, a hot water bottle, or a warm bath in the evening relax muscles and nerves.
• Plan mindfully: Divide activities into small units, consciously build in breaks, and don't schedule appointments too tightly.
• Quiet evenings: Reduce screen time, listen to music, or read to get your body ready for sleep.
• Low-stimulus environment: If possible, avoid loud, hectic situations and consciously seek out places that offer peace and quiet.
• Don't forget to drink: Drinking enough water or tea keeps your circulation stable, especially during the heating season.

This creates a daily routine that strives not for perfection, but for balance. Small, loving routines often have a more lasting effect than any major change.

Possible causes and risk factors

Why does fibromyalgia develop? There is no clear cause as yet. Experts believe that several factors interact: physical, psychological, and genetic [9]. This interaction explains why the disease progresses differently in each person and has so many facets.

Frequently discussed triggers include:

Genetic predisposition: Fibromyalgia syndrome occurs more frequently in some families, which suggests a hereditary component [10].

Nervous hypersensitivity: The central nervous system processes pain signals more intensely, causing stimuli to be perceived more strongly [1].

Hormonal influences: Imbalances in neurotransmitters such as serotonin or cortisol can alter pain perception [11].

Psychological stress: Prolonged stress, depression, or traumatic experiences can permanently sensitize the nervous system [12].

Infections: After viral infections such as Epstein-Barr or influenza, some sufferers report the first occurrence or intensification of symptoms [13].

Small fiber neuropathy: Damage to fine nerve fibers is also being discussed and could explain abnormal sensations such as burning or tingling [14].

Fibromyalgia is therefore considered to be a complex interplay of many influences. A delicate balance exists between genetics, stress processing, hormone balance, and the nervous system, which can easily be disrupted.

How to eat if you have fibromyalgia

How we eat often has a greater impact on our well-being than we think. If you have fibromyalgia, a balanced, fresh diet can gently support your body and keep your energy levels stable. The key is not so much about giving things up, but rather about eating a conscious, nutrient-rich diet every day.

Here are a few recommendations that are easy to implement in everyday life:

Eat foods that reduce inflammation: Lots of fresh vegetables, berries, nuts, olive oil, and fatty fish provide valuable nutrients and support natural metabolic processes.

Less sugar and processed foods: Highly processed foods promote inflammatory reactions and put strain on the body, while fresh cuisine provides balance.

Drink enough fluids: Water and unsweetened teas support the metabolism and keep the circulation stable.

Targeted nutrient supplementation: Magnesium, vitamin D, and omega-3 fatty acids can contribute to normal muscle and nerve function. Always consult your doctor before taking supplements.

Observe individual triggers: Some people are sensitive to gluten or histamine. A food diary can help you identify personal patterns.

Conscious nutrition is not a rigid set of rules, but a friendly companion in everyday life. It gives the body what it needs, especially in times when it longs for rest and balance.

Want to read more about energy, balance, and health? Then browse through our magazine:

• Often in short supply in winter—vitamin D
• Omega-3 capsules: the miracle cure for your health?
• Inflammation in the body: friend and foe at the same time
• Constant tiredness despite sleep? How vitamin B complex gives you new energy for winter fatigue

Why the cold season deserves special attention for fibromyalgia

When temperatures drop, the body sends subtle signals, sometimes quiet, sometimes clearly noticeable. Cold weather can sharpen the senses and increase tension, especially in fibromyalgia. This makes it all the more important to consciously maintain warmth—both outside and inside. Soft clothing, hot water bottles, warm baths, or short sauna sessions can promote well-being. Small rituals in everyday life also help: a cup of tea in the afternoon, gentle stretching exercises in the morning, or a walk in the winter sun. 

Living with fibromyalgia means finding ways to stay in tune with your own body—even when every step takes effort. Exercising at your own pace, warmth, conscious breaks, a balanced diet, and mindful stress management can make everyday life noticeably easier. Especially in winter, when cold and darkness pose challenges, it is worthwhile to treat your body with calm and kindness. This gradually creates a feeling of stability and quality of life that sustains you even on difficult days.

FAQ – Frequently asked questions

How long does fibromyalgia last?

Fibromyalgia usually persists for many years, but its course is individual. Those who treat themselves with care and integrate exercise, relaxation, and short breaks into their everyday lives can noticeably improve their well-being [15].

How is fibromyalgia diagnosed?

The diagnosis is based on a discussion of the symptoms and the exclusion of other diseases. Doctors often use the Widespread Pain Index (WPI) to assess pain distribution and the Symptom Severity Scale (SSS) to evaluate accompanying complaints [16].

Which people are particularly affected?

Women between the ages of 30 and 60 are most commonly affected. Hormonal changes, chronic stress, or stressful experiences can also increase the risk.

Are there any medications that can be used to treat fibromyalgia?

There is no standard medication treatment; it is recommended on an individual basis. In some cases, medications are used that calm the nervous system or promote sleep.

Should I get tested for fibromyalgia if I have similar symptoms?

If pain, exhaustion, and sleep problems persist, it is advisable to consult a doctor. Early diagnosis helps to better classify the symptoms and find suitable ways of dealing with them.

Sources
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC5083139
[2] https://pubmed.ncbi.nlm.nih.gov/24737367/
[3] https://fibromialgia.info.pl/uploads/pdf/criteria-fms-2010.pdf
[4] https://pubmed.ncbi.nlm.nih.gov/18537459/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC6510434
[6] https://www.schmerzgesellschaft.de/topnavi/patienteninformationen/netzwerke-der-versorgung/interdisziplinaer-multimodale-schmerztherapie
[7] https://pubmed.ncbi.nlm.nih.gov/32721388/
[8] https://www.ncbi.nlm.nih.gov/books/NBK79722
[9] https://www.ncbi.nlm.nih.gov/books/NBK492983
[10] https://arthritis-research.biomedcentral.com/articles/10.1186/ar2005
[11] https://pmc.ncbi.nlm.nih.gov/articles/PMC3195783
[12] https://arthritis-research.biomedcentral.com/articles/10.1186/ar2146
[13] https://pmc.ncbi.nlm.nih.gov/articles/PMC6263303
[14] https://pmc.ncbi.nlm.nih.gov/articles/PMC11671067
[15] https://pmc.ncbi.nlm.nih.gov/articles/PMC9700437
[16] https://www.sciencedirect.com/science/article/abs/pii/S0049017216302086?via%3Dihub
[17] https://pmc.ncbi.nlm.nih.gov/articles/PMC6016048