Chronic Pain and Mental Health: Breaking the Cycle

Is chronic pain bringing you down? Being in pain can impact every facet of life. It can make it hard to get through the day, go to work or school, show up for friends and loved ones, and all of the other tasks of being a human. For many, pain is disruptive and limits daily activities.

Living with chronic pain often leads to feelings of:

• hopelessness

• helplessness

• frustration

• grief

• overwhelm

• sadness

Individuals struggling with chronic pain are more likely to experience clinical depression and anxiety. Depression, anxiety, and pain share neurological pathways in the brain. As a result, depression and anxiety can heighten sensitivity to pain, making the pain feel worse. This leads to a cycle of chronic pain exacerbating depression and anxiety, and depression and anxiety exacerbating pain.

Too often, the mental health aspect of pain is ignored, and pain is only addressed from a medical standpoint. Because they are interconnected, a holistic approach that addresses chronic pain AND mental health can be more effective for breaking the cycle.

Here are four things you can do to support your mental health when struggling with chronic pain:

• Talk to friends and loved ones.

  Chronic pain can be isolating, leaving you in pain, emotionally distressed, and alone. Opening up to loved ones about the difficulties you are facing can help you feel more connected and less alone.

• Ask for Help.

  If you are feeling overwhelmed with navigating daily life, it is ok to ask for help. Identify friends, family, neighbors, community members, and professionals who may be able to offer support.

  
  

• Practice mindfulness. Guided meditation, progressive muscle relaxation, and yoga nidra can help you feel more present and offer relief from feelings of depression and anxiety. You can find free meditations on Youtube and meditation apps such as Insight Timer.

  
  

• Seek therapy. 

  A therapist can provide a space for you to process your emotions and learn new tools. Internal Family Systems (IFS) is a type of therapy that can help you better understand your response to pain and find new ways to self soothe.

At Calming Home Counseling, Amy Crawford utilizes IFS therapy to support clients experiencing chronic pain. IFS therapy can be helpful for individuals struggling with migranes, back pain, fibromyalgia, gastrointestinal issues, and more. While therapy may not cure your pain, it can help change your relationship to pain so that you feel better, lighter, and happier.