The link between pain and your emotions
Pain is an experience that almost everyone will have at some point. It can be unpleasant and trigger emotions such as frustration and sadness, which can affect how your pain feels. But managing your emotions and having a positive mindset can help you cope with pain and improve your wellbeing.
Here I talk about how pain is linked to your emotions as well as tips to help you cope.
What is physical pain?
Pain can be a result of an injury or illness. But in some cases its cause may not be immediately clear.
Below are different terms used for pain.
- Acute pain - short-term pain, such as a sprained ankle.
- Chronic pain - pain that lasts longer than three months, such as back pain and arthritis.
- Recurrent or intermittent pain - this is pain that comes and goes, such as toothache.
Understanding pain’s possible sources can guide you to manage it more effectively.
How does pain affect your mood?
We all feel and respond to pain differently. Whether it’s from an injury or due to a chronic condition, pain can be an unpleasant experience. This discomfort can trigger feelings of sadness, anger, and frustration. And then your pain might feel worse because of your emotions.
Stress is a normal response to pressure or threat, which can be pain-related – such as an injury. Our body releases hormones to trigger our fight or flight response and activate our immune system. This can help us react to stressful situations and take action.
However, repeated stress causes an imbalance of chemicals (such as cortisol and noradrenaline), leading to increased inflammation. Low mood and pain can also have effects on dopamine production. Dopamine is an important chemical in the brain involved in reward and pleasure.
If you already experience symptoms of depression and anxiety, pain might be worse for you. In turn, experiencing pain can possibly lead to decline in mental health. Recognising this mind-body connection is a first step to managing pain effectively.
Pain might lead to stress and sleep problems. You might then struggle with your normal activities. This can further worsen your wellbeing and mood. It may also worsen your pain. Breaking this pattern is important for recovery and wellbeing.
How can I manage my emotions?
Research suggests positive coping methods and learning to accept your pain can really help. Rather than focusing on removing pain, it’s better to focus on things you can readily change. Here are some ways to improve your mood and live well with pain.
Carry on with your normal activities
Your pain might make you feel less motivated. Try to plan small, enjoyable activities throughout your day. Divide tasks into small manageable steps. This way, you can achieve more without getting overwhelmed. This will help you enjoy your activities and give you more confidence.
Some activities that can help with relaxation are:
When you stay active, your body releases endorphins. These chemicals help to relieve pain.
Practice mindfulness
Mindfulness is a technique used to manage many mental health conditions. It involves focusing on the present moment and being aware of your surroundings. Mindfulness isn't about getting rid of pain, but changing how you interact with it.
Small daily practices can help you notice pain without fighting it, and find moments of ease alongside discomfort. Mindfulness doesn’t work for everybody, but it might be worth trying.
You can join mindfulness courses, but you don't need special equipment or a teacher to practice it. You can insert mindfulness practice into your everyday activities. Here are ways to practice mindfulness.
- Mindful eating – focusing when you eat and drink, noting taste, texture, and temperature.
- Mindful walking – if you can try going for a walk. Try to walk and pay attention to your surroundings. Notice the wind on your skin, the sky's colour, and how the ground feels under your feet.
- Body scan – this is where you sit and pay attention to the different parts of your body. Start with the top of your head to your toes, or from your toes to your head if you prefer. Focus on how each part of the body feels and any sensations you feel.
- Mindful meditation – sitting and closing your eyes and focusing on your breathing and thoughts and feeling things around you. Meditation might be able to improve pain and depression. It can also reduce cortisol levels which increase during stress.
See our month of mindfulness calendar where you can find daily mindfulness ideas.
Be kind to yourself
Remember to show kindness to yourself. Look at what you’ve achieved and the effort you’ve made to help keep a positive outlook, even when facing pain. Celebrate small wins. Reward yourself by doing something you enjoy or treating yourself to your favourite food.
Reach out to your support systems
Pain doesn’t have to be something you deal with alone. Your friends, family members, or colleagues could provide encouragement and support. Let them know what you’re going through so that they can help.
You can also speak to a GP, who can provide advice and support. Your GP can talk to you about treatment options such as talking therapies. There are different types that can be used for pain.
Cognitive Behavioural Therapy (CBT)
CBT helps you change unhelpful thoughts and behaviours about pain. It gives you practical tools to manage negative thoughts and fear-avoidance behaviours, and improve daily functioning.
Acceptance and commitment therapy (ACT)
ACT is an evidence-based psychological therapy. It builds on traditional CBT but emphasises acceptance, mindfulness, and values-based action. This is different from therapies that focus only on reducing symptoms. ACT teaches you to accept discomfort instead of fighting it. It helps you distance yourself from unhelpful thoughts about pain. ACT also guides you to commit to meaningful activities, even when you feel discomfort.
Compassion-focused therapy (CFT)
CFT is an evidence-based therapy that encourages you to face pain with kindness and compassion instead of self-criticism. CFT also includes mindfulness practice, helps soothe the nervous system, and fosters connection and acceptance.
If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. You’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.
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