Living with chronic pain affects both body and mind, but there are ways to regain control and resilience. In this episode, Monica explores evidence-based strategies like Cognitive Behavioral Therapy, mindfulness practices, and relaxation techniques to help you cope. Learn how to support your mental health while managing the challenges of chronic pain.
Living with chronic pain affects both body and mind, but there are ways to regain control and resilience. In this episode, Monica explores evidence-based strategies like Cognitive Behavioral Therapy, mindfulness practices, and relaxation techniques to help you cope. Learn how to support your mental health while managing the challenges of chronic pain.
Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.
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I was recently asked by a listener to discuss chronic pain and ways to cope. Living with chronic pain can feel like an overwhelming and isolating experience, affecting not just your body but your mind and spirit as well. It's important to acknowledge that chronic pain is not just a physical sensation — it often impacts every aspect of your life, from your mood and energy to your relationships and sense of hope. And that’s precisely why we are going to talk about it today.
Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear, and zero judgment.
Chronic pain is pain that lasts for an extended period, typically defined as persisting for 12 weeks or more, despite treatment or resolution of the initial injury or condition that caused it. Unlike acute pain, which is a direct response to a specific injury or illness and resolves as the body heals, chronic pain can continue even after the initial cause has been addressed. It often affects a person’s physical, emotional, and mental well-being.
Chronic pain can stem from various sources, including:
Injury or trauma: An injury that heals, but the pain persists.
Medical conditions: Conditions like arthritis, fibromyalgia, or nerve damage.
Post-surgical pain: Pain that continues long after surgery.
Nerve damage: Due to conditions like diabetes or certain infections.
Common types of chronic pain include:
Lower back pain
Headaches or migraines
Arthritis pain
Neuropathic pain (nerve pain)
Fibromyalgia pain
Chronic pain is complex, as it can affect people differently. It can lead to emotional issues such as depression, anxiety, and difficulty sleeping, which in turn can exacerbate the pain. Managing chronic pain often involves a combination of medications, physical therapy, lifestyle changes, and sometimes psychological support.
Psychological strategies are an important part of managing chronic pain because they help reduce the emotional and mental burden, which can, in turn, help decrease the perception of pain. These strategies aim to change how individuals perceive, cope with, and react to pain. Here are several effective psychological approaches that can improve both chronic pain and mental health:
1. Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely used psychological therapies for managing chronic pain. It helps individuals identify and challenge unhelpful thoughts and behaviors related to pain and replace them with healthier coping strategies. Key components of CBT for chronic pain include:
Cognitive restructuring: Changing negative or distorted thoughts about pain (e.g., "My life is over because of this pain") to more balanced, realistic thoughts.
Behavioral activation: Encouraging patients to engage in activities they enjoy or can manage, which helps counteract depression and avoid the trap of inactivity, which can worsen pain.
Goal setting: Setting realistic and manageable goals for pain management and quality of life.
CBT has been shown to reduce the emotional impact of pain and help people regain a sense of control over their lives.
2. Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-based practices are effective in helping individuals reduce the emotional reactivity and stress associated with chronic pain. MBSR teaches people to observe their thoughts and bodily sensations without judgment, which can help reduce pain perception and improve emotional regulation. Key techniques include:
Mindful breathing: Focusing on the breath to anchor attention and reduce tension.
Body scan meditation: Bringing awareness to different parts of the body, observing sensations without attempting to change them.
Acceptance of pain: Learning to accept pain without fighting it, which can paradoxically reduce the intensity of the pain experience.
MBSR is beneficial because it shifts focus away from pain and distress, reducing anxiety and increasing emotional resilience.
3. Relaxation Techniques
Relaxation techniques aim to reduce muscle tension and calm the mind, which can both lower pain perception and improve emotional well-being. Common techniques include:
Progressive muscle relaxation: Systematically tensing and then relaxing different muscle groups to release tension.
Guided imagery: Using mental images to focus the mind away from pain, imagining peaceful and calming scenarios.
Deep breathing exercises: Focusing on slow, deep breathing to activate the parasympathetic nervous system, reducing stress and anxiety.
These techniques promote a state of calm, which can make it easier to cope with chronic pain.
If you're struggling, know that your pain is valid, and you are not alone. Managing chronic pain requires courage and resilience, and while the journey can be challenging, there are compassionate ways to support your mental health and reclaim a sense of control and peace in your life.
What is one thing you’re going to do to take care of your body today? Let me know! You can contact me via Instagram @kindmindpsych or via my email at psychologist@quickanddirtytips.com.
The Savvy Psychologist is a Quick and Dirty Tips podcast. It's audio engineered by Steve Riekeberg, with script editing by Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christiansen. Our Digital Operations Specialist is Holly Hutchings and Our Marketing and Publicity Associate is Davina Tomlin. Follow Savvy Psychologist on Apple Podcasts, Spotify, or wherever you listen to podcasts. That's all for this episode of Savvy Psychologist. Thanks for listening! I'll see you next week.