Take Steps to Improve Quality of Life by Managing the Emotional Side of Pain
Arthritis, migraine headaches, back pain, neuropathy, and so many more conditions fall into the category of chronic pain, which is the term used to describe pain that lasts beyond the typical time it takes for an illness or injury to heal. The physical symptoms of pain get most of the attention, but chronic pain affects much more than just the part of the body that hurts. It affects every part of daily life, from work and family to sleep and recreation. Stressful situations become more difficult to handle, feelings of anxiety or depression can take hold, and relationships can become distant or strained. Managing stress, anxiety, and depression can help improve pain, or, at the very least, help people cope with it better and improve their quality of life.
Depression and Anxiety
Research shows that anywhere from 30 percent to 50 percent of people with chronic pain struggle with depression and anxiety. Other common emotional responses to pain include sadness, frustration, anger, or feeling misunderstood. There are numerous reasons for emotional responses to chronic pain, including that people who suffer from conditions associated with ongoing pain may isolate from others and, in many instances, may lack the mobility they once enjoyed.
What’s more, chronic pain-related stress and anxiety can actually make the pain worse. “In studies of patients with chronic pain, my colleagues and I consistently found that negative thoughts, such as self-blame and negative self-statements such as, “I am useless,” were associated with increased pain intensity, interference in everyday life, and distress,” says Susan Evans, PhD, Director of Education in Psychology, Weill Cornell Medicine, Department of Psychiatry.
Despite chronic pain’s association with sadness and negativity, Evans points out that pain and suffering are not necessarily synonymous. “For example, someone may report moderate pain intensity but experience relatively low levels of distress. This observation suggests that while we may not have control over the cause or the intensity of pain, we can employ helpful ways to cope with pain,” says Evans.
Coping Strategies
If you are dealing with the emotional side of chronic pain, Evans recommends seeking support from mental health professionals, such as psychologists or therapists, who specialize in chronic pain management. They can help you explore tools to manage your emotions, such as cognitive behavioral therapy (CBT), mindfulness meditation, and stress reduction.
CBT is a therapeutic approach that addresses the connection between thoughts, feelings, and behaviors. It can help individuals identify and change negative thought patterns contributing to anxiety and pain. “Cognitive skills for pain may include observing the relationship between one’s thoughts, emotions, and behaviors, and challenging and reappraising thoughts and beliefs,” says Evans. For example, she explains, someone may think, “This pain is the end of me,” but after further consideration, they may conclude, “I can still live a good life, despite the pain.”
Behavioral Strategies
Behavioral strategies that can help you deal with the emotional side of pain include progressive muscle relaxation, breathing techniques, and guided imagery.
Progressive muscle relaxation (PMR). This involves tensing and then relaxing different muscle groups. By doing so, a person can become more aware of muscle tension and learn to release it, promoting overall relaxation.
Deep breathing exercises. Controlled breathing can help reduce anxiety and promote relaxation. Techniques like “diaphragmatic breathing” involve deep and slow inhalation through the nose, holding your breath briefly, and then exhaling slowly through your mouth.
Guided imagery. Visualization or guided imagery involves creating calming mental images to counteract negative thoughts and emotions. This technique can help redirect focus away from pain and stress.
Mindfulness Meditation
Meditation practices, such as mindfulness-based stress reduction (MBSR), can be effective in managing anxiety associated with chronic pain. “A skill that is acquired in mindfulness is the ability to cultivate detached observation,” says Evans. This skill fosters “distancing” and “diffusion,” which are two techniques that can help with pain reduction.
Distancing: This involves mentally stepping back from your thoughts or emotions to create a sense of space between yourself and what you’re experiencing. When a challenging thought or emotion arises, instead of getting completely absorbed in it, you observe it from a more detached perspective. It’s like taking a step back to see the thought without becoming overwhelmed by it.
Diffusion: This involves loosening the grip of thoughts or emotions by changing how you relate to them. For instance, rather than taking thoughts and emotions too seriously or letting them control you, diffusion involves seeing them as passing events in the mind. You might imagine thoughts as clouds drifting by or use language that emphasizes their transient nature, such as: This, too, shall pass.
Effective Ways to Control Emotions
Acceptance of the pain can help in coping with the emotional burden. “Acceptance does not mean giving up. In the context of pain, acceptance means acknowledging the presence of pain and at the same time employing coping strategies that increase a sense of control and self-efficacy,” says Evans. Control is about feeling like you can have an impact on your circumstances, while self-efficacy means believing in your own ability to handle different aspects of life effectively. Both concepts are crucial for a positive mindset.
Chronic pain can lead to stress, anxiety, depression, and a wide range of emotional challenges, but chronic pain does not have to be synonymous with suffering. If negative emotions are consistently affecting your mood or ability to function, talk with your doctor. It may also be useful to seek help from a mental health professional.
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