By Dr. Jeffrey McWhorter, D.C., M.S.R., A.R.T. (founder, owner, and operator, McWhorter Chiropractic and Neurological Rehab (CNR)
It’s no secret that chronic pain is a prevalent problem in our modern era, affecting millions of people worldwide and leaving a profound impact on their daily lives. It’s not just the physical discomfort though; chronic pain conditions can additionally take a massive toll on one’s emotional and mental well-being through a multitude of debilitating symptoms.
When you are seeking out remedies for chronic pain issues, it is important to consider ways that you can support your emotional well-being too. But how you can take care of your mental health and maintain a healthy balance while dealing with persistent pain? In this article, we will delve into strategies and techniques that can help you maintain equilibrium in your emotional and mental states, ultimately enhancing your quality of life.
Starting with the Basics: What is Chronic Pain?
Chronic pain is a complex and debilitating condition that is unlike acute pain, which is best described as a temporary pain sensation that serves as a warning sign of injury or illness; chronic pain, on the other hand, persists for weeks, months, or even years, and may be indicative a more pervasive inflammatory health condition. A multitude of health conditions are often driven by or symptomatic of chronic pain which include back pain, neuropathic pain, migraine headaches, fibromyalgia, arthritis, and many more. In order to effectively manage and deal with chronic pain symptoms, you will likely need a holistic approach to treatment that takes into account both the physical and emotional aspects of your recurring pain.
How Does Chronic Pain Affect Mental Health?
Minor injuries and small bouts of pain are often fleeting and do not leave a significant mark on your mental wellness, but when that pain becomes chronic and enduring, it can have a profound impact on mental health. In fact, the persistent physical discomfort of chronic pain will often cause emotional distress to the individual because the pain becomes a constant presence in their daily life. When you can’t focus on anything else besides the pain that you are experiencing, your mind will have no reprieve from it and you’ll spiral into a gloomy state of being. The cyclical nature of chronic pain can also often lead to increased levels of anxiety and contribute to the development of mental health conditions such as depression.
In addition to the direct emotional toll, chronic pain can also cause you to inadvertently change your lifestyle in negative or unhelpful ways. For instance, many people with chronic pain often experience a decreased ability to function and/or engage in daily activities like household chores, exercise, and even work because the pain is too overwhelming for them to complete those tasks. Sleep disturbances are also common for those with chronic pain symptoms because the symptoms can keep you up at all hours of the night, which can further exacerbate the negative impacts on one’s mental health.
Diving Deeper Into The Mental and Physical Health of Chronic Pain Patients
If you suffer from chronic pain, it’s in your best interest to understand the intricacies of how chronic pain affects your mental wellness and physical health because you can then see the full picture of how your pain condition is impacting you as a whole.
1. The Role of Stress in Pain
Everyone experiences stress from time to time and it is a natural part of everyday life, but individuals with chronic pain often experience higher levels of stress which can exacerbate symptoms and lead to additional emotional distress. There is a cyclical relationship between stress and chronic pain as both can increase the impacts of each other.
Physiologically, stress takes a toll on the body’s response to pain because it has been shown to increase muscular tension which then intensifies pain sensations. Stress also triggers the release of stress hormones like cortisol, which not only makes you feel more “on edge” but also increases your sensitivity to pain.
Psychologically, the emotional stress incurred by persistent pain can decrease feelings of self-worth and cause one to feel consistently agitated, frustrated, and isolated, which contributes to emotional distress. Chronic pain alone presents emotional challenges, and the added burden of stress exacerbates its negative impacts on mental health. This perpetual cycle of pain and stress can lead to a decline in overall mental well-being and a declining quality of life.
Clearly, it is paramount for those living with chronic pain to explore strategies that will help manage or reduce their stress levels. If you struggle with chronic pain, try out stress management techniques like deep breathing exercises, mindfulness meditation, and behavioral therapies as these strategies have proven to be effective in reducing stress levels and improving emotional wellness.
2. The Impact of Anxiety and Depression on Pain Perception
Mental health disorders and conditions are incredibly prevalent in our modern era; health experts estimate that roughly 40 million adults over the age of 18 in the U.S. are affected by anxiety disorders. In addition, depressive disorders are even more widespread across the entire world as approximately 280 million people have some form of depression. Individuals can develop these mental health disorders for a vast array of reasons and, unfortunately, the symptoms of anxiety and depressive disorders can intensify the experiences of chronic pain and vice versa.
Many with anxiety disorders and chronic pain report higher levels of pain sensitivity compared to those without the same mental health afflictions. Depression, on the other hand, can amplify the emotional impacts of pain, making it harder for individuals to cope and maintain a positive outlook on life. And that’s just the tip of the iceberg.
3. The Impacts of Social Isolation
When individuals experience chronic pain, they may feel more inclined to avoid social situations and activities and may isolate themselves because they can’t focus on anything else than their symptoms, which can lead to feelings of loneliness and detachment from others. Humans need social activities and engagement – it’s just a scientific fact about health and wellness within our species. Social isolation can not only cause one to feel cut off from friends, family, and others, but it can additionally limit opportunities for distraction and engagement in activities that provide a sense of purpose and fulfillment.
If that wasn’t enough, the absence of social support often leaves individuals with chronic pain feeling misunderstood and unsupported, which can only further exacerbate their symptoms. While it might feel like a challenging goal for those with chronic pain, it’s important for them to go outside of their comfort zones and push themselves to connect with others during their trying times, especially with those who have had similar experiences with pain conditions. Having a supportive network can help those individuals discover practical assistance/advice, encouragement, and a safe space to express emotions, which can be life-changing for their experiences.
Coping Strategies to Improve Mental Health When Chronic Pain’s in the Way
- Deep Breathing: Intentional and mindful deep breathing exercises can help manage stress and anxiety associated with chronic pain. If you’re feeling stressed out or overwhelmed by pain, take a few minutes to slow down your breathing patterns and focus on the flow of air. This action of control can help mitigate feelings of stress and help you divert your focus away from the pain to more positive thoughts.
- Behavioral Therapies: Cognitive-behavioral therapy (CBT), for instance, has been shown to help individuals reframe negative thoughts and behaviors related to their chronic pain symptoms. Through this therapy, you can even start to develop healthy coping mechanisms and explore new strategies that will reduce the emotional impact of recurring pain.
- Explore Alternative Therapies: All kinds of innovative treatments and techniques are being developed and implemented constantly these days from Gyrostim therapy and hyperbaric oxygen therapy to biofeedback therapy and so much more. It’s worthwhile for you to tangentially explore a handful of these therapies and see if there is one that works well for your mental and physical health.
- Physical Exercise: Exercise releases endorphins like serotonin or dopamine, also known as “feel good” brain hormones, which act as natural pain relievers and mood enhancers. Engaging in regular physical activities that are suited to one’s physical abilities can boost mood and improve overall mental health. Just remember to avoid activities that may exacerbate your pain symptoms and to focus on movements that feel good and natural.
- Mindfulness Meditation: Mindfulness meditation is a terrific practice that everyone should explore because it involves focusing on the present moment without judgment. This practice can help redirect one’s attention away from pain sensations and stress factors and cultivate a sense of acceptance and inner peace.
- Strengthen Your Social Connections: Your friends, family, or social support groups can provide the emotional support that you need to effectively reduce feelings of isolation, anxiety, stress, and so on. They can even provide advice or insights on how to best alleviate certain types of pain; who knows, they could even offer a referral for a treatment specialist that you hadn’t even considered before.
Explore Interdisciplinary Approaches to Managing Chronic Pain Symptoms
Chronic pain is different for each individual and a one-size-fits-all treatment is never the best choice – in order to effectively manage chronic pain symptoms, it’s best to leverage multiple disciplines simultaneously for a more personalized and holistic approach.
Take the time to meet with and talk to a variety of pain specialists who possess in-depth knowledge of various pain conditions because they can often offer and recommend a multitude of targeted interventions to alleviate pain and enhance quality of life. You may even want to meet with some physical therapists in tandem with your pain specialists because they can develop personalized exercise programs and mobility routines to improve physical functioning and reduce pain, teaching you techniques to maintain proper body mechanics and posture.
Don’t forget to talk with mental health professionals for a well-rounded treatment strategy because they can help you work through the psychological impacts of chronic pain. Other healthcare providers like nutritionists, occupational therapists, and social workers can contribute to addressing specific needs related to diet, activities of daily living, and social support.
Take The Initiative and Address Your Chronic Pain Today
Managing chronic pain while simultaneously maintaining and improving your emotional well-being is a challenging journey, but remember: you are not alone. Reach out to your support systems, seek professional help, and explore various coping mechanisms to strike the ideal balance for your mental and physical wellness. Progress won’t happen overnight; it takes time and effort, but finding that balance is possible. Keep pushing forward, taking care of your mind and body, and remember that your pain does not define you. You are stronger than you know, and you deserve a life filled with joy, peace, and well-being.
Dr. Jeffrey McWhorter, D.C., M.S.R., A.R.T. is the founder, owner, and operator of McWhorter Chiropractic and Neurological Rehab (CNR). After first receiving his Bachelor of Science degree in Zoology from Miami University, Dr. McWhorter went on to receive both his Doctorate of Chiropractic and Masters of Sports Rehabilitation from Logan University in Chesterfield, Missouri. After graduating and moving to the Denver metro area, Dr. McWhorter has quickly become an innovative voice and an inspiring leader as a top Centennial chiropractor.