Chronic pain affects more than one in four Americans, making it one of the most common conditions to live with. It can come from injury or illness, or it might not have any cause at all; however, chronic pain can impact everything from your sleep and your relationships to your mood and your ability to do the things you love.
There’s more than one way to treat chronic pain, and what may work for one person may not work for you. Here’s everything you need to know on how to cope with chronic pain.
What is Chronic Pain?
Chronic pain is pain that lasts longer than three to six months and beyond the time an injury or illness would typically heal. For some, the cause is obvious, like surgery or an accident. For others, it can start slowly and without a clear reason. Either way, a person can feel chronic pain all of the time or off and on, and it can show up anywhere in the body.
Types of Chronic Pain
Chronic pain looks different for everyone, but some common types include:
- Arthritis
- Joint pain in knees, shoulders, etc.
- Back pain
- Fibromyalgia
- Chronic headaches or migraines
- Neuropathic (nerve) pain
Symptoms of Chronic Pain
People experience chronic pain in different ways. It might feel:
- Aching or throbbing
- Burning or stinging
- Sharp or shooting
- Squeezing or stiff
You might also notice changes in your energy levels, sleep, or mood over time.
Are Physical Pain and Mental Health Related?
You might not think so, but physical pain and mental health are actually deeply connected. Many people with chronic pain also experience depression and anxiety, but these symptoms can go undiagnosed or untreated. In fact, up to 50% of people looking for pain treatment also meet the criteria for major depressive disorder. Pain can make everyday tasks harder, and it’s common to feel discouraged as a result.
There’s also an increased risk of suicidal thoughts. This is why it’s imperative that physical and mental symptoms are both addressed at the same time.
Tips for Living With Chronic Pain
Living with pain everyday is exhausting. However, with some small changes in your routine, you can live more comfortably.
Mindfulness and Meditation
A growing body of research shows that mindfulness meditation can reduce pain intensity and the emotional suffering that comes with it. It works by helping the brain see pain as less like a threat and more like an experience that’ll pass.
A simple technique to try is a body scan:
- Lie down or sit comfortably.
- Close your eyes and slowly bring your attention to each part of your body, starting from your toes and moving all the way up to the top of your head.
- Notice any sensations without judging or trying to change them. Just acknowledge them and move on to the next part.
- If your mind wanders, gently bring it back.
Don’t worry if your mind wanders. This is common if you’re new to meditating; however, with practice and time, your focus should improve.
Stress Management and Relaxation
Chronic pain can get worse under stress, sometimes even escalating to stress-induced hyperalgesia. Activities like yoga, massage, acupuncture, or Pilates can reduce physical tension and help reset the nervous system. Other helpful practices include:
- Deep breathing exercises
- Progressive muscle relaxation
- Guided imagery or sound baths
Community Support Groups
While your chronic pain may make you feel isolated, you’re not alone. Online or in-person support groups are a way to connect with others who understand your situation and what you’re going through. You may pick up tips, learn coping skills, or just feel understood and seen.
Hobbies and Pastimes
Enjoyable hobbies and pastimes can distract your mind from pain and boost feel-good brain chemicals like serotonin and dopamine. Choose things that fit your current energy level, such as:
- Coloring, knitting, or painting
- Reading or listening to audiobooks
- Light gardening or nature walks
- Puzzles or word games
Professional Chronic Pain Treatment
If pain is interfering with your life and hasn’t improved with the strategies above, it may be time to seek professional help. Treatment plans may include medication, psychotherapy, or a combination of both.
Medication
Doctors may recommend different types of medication depending on the source and severity of your pain. These can include:
- Acetaminophen or NSAIDs
- Antidepressants
- Antiepileptics (nerve pain)
- Local anesthetics
- Opioids (used with caution due to risk of dependence)
In fact, some antidepressants can help with pain because the brain chemicals that affect mood also influence how we perceive pain.
Psychotherapy
While pain isn’t just in your head, how you think and feel about pain can influence how intensely you feel it. Psychiatrists can help with:
- Teaching relaxation and breathing techniques
- Identifying and changing unhelpful beliefs about pain
- Managing fear, anxiety, and low mood
- Increasing confidence in your ability to copy
Cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness-based stress reduction (MBSR) have been proven to help those struggling with chronic pain. One study found that one-third of people experienced a decrease in pain after psychological treatment, and they also saw improved mood and function.
Transcranial Magnetic Stimulation
Transcranial magnetic stimulation (TMS) is a noninvasive therapy that uses magnetic pulses to target brain areas involved in pain perception. It’s FDA-approved for treating major depressive disorder, OCD, and other conditions; however, repetitive TMS (rTMS) has been shown to relieve pain within the first week after treatment.
TMS has minimal side effects that usually go away after your treatment session. You might experience tingling at the stimulation site or a mild headache. In rare cases, there is a small risk of seizure.
Find Relief at Cura Behavioral Health
Chronic pain can feel isolating, but support is available. Cura Behavioral Health offers compassionate care that takes into account your whole situation, including body and mind. Reach out today to explore your therapy options and get personalized support for chronic pain.
Sources:
- Chronic Pain – StatPearls
- Psychological Interventions for the Treatment of Chronic Pain in Adults – Psychological Science in the Public Interest
- Brain Scans Reveal that Mindfulness Meditation for Pain Is Not a Placebo – University of California San Diego
- The Biology of Stress Intolerance in Patients with Chronic Pain—State of the Art and Future Directions – Journal of Clinical Medicine
- Top 10 Activities for Chronic Pain – Psychology Today
- Antidepressants for pain management in adults with chronic pain: a network meta‐analysis – Cochrane Library
- How Psychologists Can Help Treat Chronic Pain – The New York Times
- Evidence Brief: Transcranial Magnetic Stimulation (TMS) for Chronic Pain, PTSD, TBI, Opioid Addiction, and Sexual Trauma – U.S. Department of Veterans Affairs
