10 Ways Pain and Mental Health are Connected
We’ve all heard the phrase, “mind over matter”.
However, when it comes to pain, the relationship between the body and the mind is a bit more complex than that.
In fact, the connection between chronic pain and mental health is something we see a lot here at Lifespan.
People often come in feeling like they’re stuck in a cycle—feeling stressed or depressed because they’re in pain, and then feeling more pain because they’re stressed or depressed.
It’s an exhausting loop, but there’s hope.
Once you understand how your mental state and physical pain interact, you can take steps to break that cycle and regain some control.
Let’s look at how pain and mental health affect each other, and most importantly, what you can do about it.
1. The Mind-Body Connection: How Pain Affects Mental Health:
When you’re in pain, it’s not just your body that suffers—your mental health takes a hit too.
Persistent pain can lead to feelings of frustration, anxiety, and even depression.
It’s a normal response to an abnormal situation.
But these feelings can also make it harder to manage the pain itself, making it feel worse than it is.
This really is a situation where knowledge is power, so arming yourself with as much information as possible can help you make progress.
Learning about the changes that occur in your brain when you’ve been experiencing pain for a long time can both arm you with strategies to help manage that pain, as well as reassure you that you’re not imagining things.
Our Top 3 resources for deepening your understanding of this connection are:
- The Body Keeps The Score– a book by Bissell van der Kolk
- The Pain Puzzle Podcast
- Mindful.org
2. Stress Can Worsen Pain
Stress is a huge player in the pain game.
When we’re stressed, our body produces more cortisol—a hormone that, in high levels, can heighten our sensitivity to pain.
This is why stress management techniques can be so helpful for pain sufferers.
Keep reading to learn of some easy-to-implement, yet invaluable strategies to help reduce stress, and hopefully your pain levels along with it.
3. Anxiety and the Fear of Pain
Many people who live with chronic pain start to develop anxiety about activities that might trigger their pain.
This anxiety often leads to avoidance of movement or exercise, which can create further problems like muscle stiffness and weakness—making the pain worse in the long run.
The fear-avoidance cycle is well documented in pain circles.
It makes sense- after you’ve lived with pain for a while, you come to realise that certain movements or activities often lead to higher levels of pain. So, you stop doing them.
The problem is that often, over time, more and more things seem to trigger your pain. So the list of things you “can’t” do grows.
This often leads to less and less physical activity, creating muscle weakness and decreased strength. Which are known triggers for pain.
Using techniques such as “pacing” can help break this cycle and retrain your brain to be able to tolerate these activities once more.
4. Depression and Chronic Pain: A Two-Way Street
It’s no surprise that long-term pain can cause depression.
But what’s less known is that depression can also make pain feel more intense.
Depression tends to lower our pain threshold, meaning we become more sensitive to physical discomfort.
This can lead to increased pain levels, which leads us back to the start of the cycle.
Depression has a range of possible symptoms, treatments and severities.
In cases of mild to moderate depression, physical activity has been shown to have a positive effect on mood. It’s also usually helpful in decreasing pain levels.
If you need help with selecting a movement or exercise that is right for you, our team are experts in helping people get moving. All you need to do is ask us!
5. The Cycle of Insomnia, Pain, and Mental Health
Sleep plays a crucial role in both mental and physical health.
If you’re in pain, you’re likely having trouble sleeping, and if you’re not getting enough rest, your mental resilience takes a nosedive.
This vicious cycle can leave you feeling more run down, stressed, and in pain.
Knowing just how important good quality sleep is was a huge factor in our decision to partner with DrRest. To learn more about this revolutionary approach to sleep, and how you can experience this in our clinic, click here.
6. Movement as Medicine
The last thing you might feel like doing when you’re in pain is exercising, but gentle movement can work wonders.
Walking, stretching, or practicing yoga releases endorphins—our body’s natural mood and pain lifters.
If it’s been a while since you got some movement, try starting out slowly with an activity that you will enjoy. Even a simple stroll around the block can be a huge step towards feeling physically and mentally better.
7. Mindfulness: Changing the Way You Think About Pain
Mindfulness is a powerful practice that involves bringing your attention to the present moment without judgment. When living with chronic pain, it’s common to feel overwhelmed by thoughts about the past or worries about the future. Mindfulness helps shift your focus to the here and now, allowing you to observe your thoughts, sensations, and emotions with acceptance and compassion.
How Mindfulness Helps with Pain Management:
Increased Pain Tolerance:
Mindfulness techniques, such as focused breathing or body scans, help you develop a greater awareness of your body’s sensations.
By observing pain without reacting negatively, you can reduce its emotional impact and increase your tolerance to discomfort.
Stress Reduction:
Chronic pain often leads to heightened stress levels, which can exacerbate physical symptoms.
Mindfulness practices activate the body’s relaxation response, reducing the production of stress hormones like cortisol.
This helps calm the nervous system, alleviating muscle tension and promoting overall relaxation.
Improved Emotional Well-being:
Living with pain can take a toll on your emotional health, leading to feelings of frustration, anxiety, or depression.
Mindfulness encourages a non-judgmental attitude toward your thoughts and feelings, fostering self-compassion and resilience in the face of challenges.
Practical Mindfulness Techniques:
Meditation:
Regular meditation practice involves sitting quietly and focusing your attention on your breath, a mantra, or sensations in your body.
This practice helps cultivate mindfulness and trains your mind to stay present, even while you’re experiencing discomfort or pain.
We’ve posted a guided 5 minute meditation on Instagram, which explores the connection between stress and pain. Click here to check it out.
Deep Breathing Exercises:
Incorporating deep breathing exercises into your daily routine can help anchor you in the present moment and reduce stress.
Techniques like diaphragmatic breathing or box breathing promote relaxation and support pain management efforts.
Body Scans:
A body scan involves mentally scanning each part of your body, from head to toe, and observing any sensations without judgment.
This practice enhances body awareness and can help you identify areas of tension or discomfort that may contribute to your pain.
Integrating Mindfulness into Daily Life:
Mindful Movement:
Practices like yoga or tai chi combine movement with mindfulness, promoting flexibility, strength, and relaxation.
These gentle exercises can be adapted to accommodate varying levels of physical ability and pain severity.
Mindful Eating:
Paying attention to the sensory experience of eating—such as the taste, texture, and aroma of food—can enhance your enjoyment and satisfaction while supporting healthy eating habits.
Mindful eating also encourages a balanced approach to nutrition, which can influence overall well-being.
Incorporating mindfulness into your daily routine doesn’t require a significant time commitment.
Even a few minutes of mindfulness practice each day can yield profound benefits for managing chronic pain, reducing stress, and enhancing your overall quality of life.
8. Breathing Exercises to Manage Pain and Stress
Controlled breathing can be an excellent tool for reducing pain and calming the mind.
Techniques like deep diaphragmatic breathing help relax the nervous system, decrease muscle tension, and take the edge off pain.
If you’d like to learn how to breathe in this way, just ask your Osteopath at your next consultation. They’ll be more than happy to show you how it’s done.
9. Talking About Pain: Why Sharing Matters
A lot of people feel like they need to “tough it out” and don’t talk about their pain.
But bottling things up often leads to more stress and anxiety.
Whether it’s with a healthcare professional, a support group, or a trusted friend, sharing what you’re going through can lift a mental weight and help you get better support.
Our Osteopaths are trained to help you with pain management strategies, and we’re always here to lend a hand or an ear.
10. Professional Support: You Don’t Have to Go It Alone
If you’re struggling with chronic pain and its effects on your mental health, seeking professional help is a great step.
Osteopathic treatments, mental health support, or pain management programs can provide holistic care to address both your physical and emotional needs.
We can’t stress this enough though- you’re not alone, and there is help available.
Wrapping Up:
Living with pain can be overwhelming, but by understanding the close link between physical discomfort and mental health, you can begin to take steps toward feeling better.
Stress, anxiety, and depression can all worsen pain, but there’s plenty you can do to break the cycle.
Whether it’s learning to manage stress, practicing mindfulness, or getting professional support, every small change can make a big difference.
So if you’re feeling like pain is taking over your life, know that you’re not alone—and that help is available.