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 may also help you cope with pain.
Here we 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.
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.
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 plays a role in motivation, reward, and how we experience pain.
If you already experience symptoms of depression and anxiety, pain might be worse for you. In turn, experiencing pain can possibly lead to a decline in mental health. Recognising this mind-body connection is an important first step.
Pain might lead to stress and sleep problems. You might then struggle with your normal activities. This can further worsen your wellbeing and mood, and may also worsen your pain. Breaking this pattern can help you feel more in control.
How can I manage my emotions?
Research suggests positive coping methods and learning to accept your pain can really help. Rather than focusing only on removing pain, it’s often better to focus on things you can readily change. Here are some practical approaches.
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.
Some activities that can help with relaxation are:
- walking
- listening to music
- crafts
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 noticing it with less struggle.
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 into everyday activities. Here are some ways to try:
- Mindful eating – focusing when you eat and drink, noting taste, texture, and temperature.
- Mindful walking – if you can, go for a 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 – sit and pay attention to different parts of your body, from your head to your toes (or the other way around). Focus on how each part feels without judging it.
- Mindful meditation – sitting with your eyes closed and focusing on your breathing, thoughts, and sensations around you. Meditation may help improve pain and mood for some people.
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 and reward yourself by doing something you enjoy.
Reach out to your support systems
Pain doesn’t have to be something you deal with alone. Friends, family members, or colleagues can provide encouragement and support. Let them know what you’re going through so they can help.
You can also speak to a GP or physiotherapist, who can provide advice and support. Talking therapies can also be helpful for some people living with 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, rather than focusing only on reducing symptoms.
Compassion-focused therapy (CFT)
CFT encourages you to face pain with kindness and compassion instead of self-criticism. It often includes mindfulness practice and can help soothe the nervous system.
