Dealing with Chronic Pain

Pain is a natural, normal part of life. All pain is real, but some kinds of pain are more easily pinpointed, such as acute pain. This pain occurs as a warning of disease or another threat to the body and can range from mild to severe and last a moment to several months. Examples might include a broken arm or an abscessed tooth.

Acute pain is concrete and disappears after treatment, surgery, or an injury has healed. It’s important to seek treatment for acute pain. If ignored, it may lead to a more serious pain condition known as chronic pain.

What is Chronic Pain?

Chronic pain is pain that lasts longer than six months and affects a person’s daily activities and ability to function. Beyond the physical, it can have an emotional and psychological impact as well. There are no clearly identifiable causes for chronic pain, as it is very subjective, but it is still very real. For example, you might be feeling anxious about an upsetting event. Your lower back begins to hurt, and you may seek medication. In this case, anxiety and emotional pain trigger physical pain, but that does not invalidate or minimize the very real experience of that physical pain.

More than 100 million Americans are affected by some form of chronic pain from known causes like arthritis or nerve damage. But sometimes the source of pain remains unknown. Beyond the physically stressful side effects (tense muscles, limited mobility, sleeplessness, low energy/fatigue), there are emotional and psychological effects that can occur. Anger, decreased self-esteem, fear of injury, reduced sex drive, and social isolation concerns are common. Anxiety and depression are also potential risks of chronic pain, and this emotional response can cycle back and increase physical pain. In addition to seeking medical care for physical pain and pain management, you also may need assistance with the emotional and psychological struggles you may be experiencing.

Coping with Chronic Pain

There is hope. Chronic pain does not need to destroy your life. Here are some strategies to help with the many complexities of chronic pain:

• Practice being positive. Emotions can drive our experience with pain. Guilt, fear, anger, loneliness, and helplessness are five emotions that make pain significantly worse. A helpful solution is to keep refocusing on things that are positive.
  • Focus on what you can do to improve your quality of life rather than what is outside of your control.
  • Celebrate small improvements when they occur, even in the presence of pain.
  • Forgive yourself if you do have a physical, emotional, or psychological setback. Remind yourself that some days will be better than others.

• Stay active. Positive thinking becomes easier when you surround yourself with people and activities you enjoy. Relaxing exercises that take your focus off the pain can make a real difference. Some examples might be completing word puzzles, doing Pilates or yoga, gardening, playing board games, reading, or listening to music you enjoy. Don’t guilt yourself if you can’t do as much as you used to. Just keep trying to do what you can today.
• Increase good habits. We know eating well, getting enough rest, and exercising are keys to a healthy lifestyle, but they can’t be overstated. These elements are crucial to positively coping with chronic pain. In addition, dehydration can aggravate chronic pain symptoms. Stay well hydrated, and avoid sugary and caffeinated beverages as much as possible.
• Be informed. There is a definite risk of becoming addicted to prescription pain medication. Pain relievers may be extremely effective, but it’s important to have a conversation with your doctor about whether they are right for you. In any case, taking medication responsibly is critical.
• Set realistic goals. Set goals to improve your daily life function, and seek out professional help if you need assistance with these steps. It’s counterproductive if your pain is eradicated but your abilities and productivity worsen. Many times, it’s unrealistic to eliminate all pain. However, you can improve your quality of life every day. Some physical therapy or occupational therapy offices specialize in chronic pain. Research your area, and know that chronic pain is an area of expertise.

While the cause of chronic pain might be unknown or poorly understood, this does not invalidate its severity. Your pain is real. And you don’t have to handle it alone. Finding a support group or seeking guidance from a medical or mental health professional can help you through the journey. Having a safe place to talk and process through the physical, emotional, and psychological aspects of the challenge is invaluable.

Sources:

American Psychological Association. Coping with chronic pain. Opens in a new window Accessed February 12, 2023.

ACPA and Stanford Medicine. -ACPA-Stanford Resource Guide for Chronic Pain Management Opens in a new window. Accessed March 5, 2024.

WebMD. 11 tips for living with chronic pain. Opens in a new window Published November 5, 2022. Accessed February 12, 2023.

Last updated: February 10, 2023

By: © PAS Wellbeing Media, LLC. Reprinted with permission. All rights reserved.