The connection between mental health and chronic pain
If you experience chronic pain, you may also experience symptoms of anxiety or depression, even if you do not have a mental health diagnosis. Managing both physical and mental symptoms can be challenging, but it is important to take care of your mental health as well as your physical health.
Depression and anxiety affect millions of people worldwide. Research shows that about 40 percent of adults with chronic pain experience anxiety or depression. Our emotional state has an enormous influence on pain—difficult or negative emotions can worsen pain, whereas positive emotions can lower pain or make it more manageable.
... difficult or negative emotions can worsen pain, whereas positive emotions can lower pain or make it more manageable.
Read on for tools to manage pain and emotions.
Distraction
Studies show that mental distractions block pain signals from the body and reduce the intensity of pain. Distraction can be used in conjunction with other techniques to help manage your pain. What distraction techniques can you think of? Here are some ideas:
- Watch your favourite movie.
- Call a friend who understands.
- Go for a walk, stretch, or move your body in a way that’s comfortable (if you can).
- Meditate.
- Paint by numbers.
- Read a book.
- Do a mental puzzle, such as a crossword or a Sudoku.
- Join a meeting or support group.
- Focus on the parts of the body that are not in pain.
- Breathe into the areas that hurt.
- Write down your feelings.
Meditation
Studies have shown that meditation can help manage pain by changing how pain signals are processed in the brain. This affects how you physically respond to pain and your ability to manage difficult emotions connected to it.
Support groups
Connecting with people who have similar problems or experiences can be very rewarding and inspiring. Also, when you recognise that others are facing the same challenges you are, it can be validating. Being able to share how hard you are working to cope and how far you have come will help you build resilience. It can be a chance to hear different perspectives, which can help you to reframe thoughts that have been unhelpful or unbalanced. Peers can also notice when your self-care dips and support you in getting back on track. Search online for local support groups or visit the International Association for the Study of Pain to explore resources most suitable for your needs.
Psychological therapy
Therapy can be a great resource for helping to manage the psychological and emotional effects of living with chronic pain. Contact your assistance program for more information about speaking to a counsellor, or go online to find counsellors in your area.
Activity
It is important to find the right balance between rest and activity. Doing too much and pushing through your pain may make your condition worse over time. On the other hand, if you stop all activity, you can develop a fear of movement or restrict your body’s functioning, which could worsen your pain over time. Checking in with yourself each day can help you strive for the right balance, so you’re not taking on too much or too little.
Emotions
As our emotions are linked to our bodies and behaviour, it might be helpful to understand how you feel day to day. Consider keeping a log to track how you’re feeling (e.g., stress, anxiety, contentment, hope) at times of increased or decreased physical pain. You may become aware of the link between the onset of pain and certain emotions, and vice versa. For example, stress can exacerbate pain, and pain can make you feel more stressed, whereas positive emotions can decrease pain or make it easier to tolerate.
Sleep
Sleep is crucial to mental and physical health. Sleep is restorative, repairs the body, and keeps the brain healthy by giving it a break. If your sleep is disturbed because of chronic pain, you may notice an increase in negative feelings, which can make the pain in your body feel worse. Improving your sleep can decrease the frequency and intensity of difficult emotions and help you better manage your pain. Sleep hygiene is the practice of eliminating from your bedroom and bedtime routine anything that disrupts your sleep. While the causes of sleep problems are complex and individual, there are some strategies that can help. These include limiting caffeine intake to several hours before bedtime, engaging in relaxing activities before bed, aiming to wake at the same time each day, and keeping a sleep journal.
Connecting to joy and meaning
Chronic pain can make pleasant feelings feel out of reach. Yet staying connected to joy and meaning adds richness to your life and makes it easier to cope. Daily, simple pleasures matter: listening to the music you love, savouring a favourite meal, or spending time with a friend who makes you laugh.
Whatever activities you engage in, go at your own pace, even if you need to take it slow. For more help and support for your mental health, reach out to a counsellor or contact your assistance program.
This information is provided to supplement the care provided by your GP or mental health professional and is not to be used as a substitute for professional medical advice. Always seek the advice of your GP or another qualified health or mental health professional if you have questions about a medical condition or treatment plan.
