Chronic pain can be very debilitating, and it’s no surprise that long-term stress can make it even worse. Stress causes a lot of physical symptoms, including fatigue, insomnia, headaches, aches and pains, palpitations, and breathing problems, amongst others. It also affects our thoughts, emotions, and behaviour (or, how we respond to situations), which can intensify any pain that is already there. 

Stress causes a lot of constant worry and negative thinking, which massively affects our ability to concentrate on things and process information. It can then be very hard to remember information, which makes us worry even more about having memory problems! 

Emotionally, stress causes frustration, irritability, anger, fear, helplessness, boredom, depression, anxiety, and loneliness. Our behaviour changes, too, as we start avoiding people and activities, procrastinating, and withdrawing from society. 

This blog explores the effects of long-term stress on chronic pain and how relaxation techniques can help manage stress levels.

With all the negative effects presented above how can people get on top of chronic pain and lower their stress levels?  One option is to practice relaxation techniques: Deep breathing exercises, meditation, and progressive muscle relaxation can help you relax by unwinding tense muscles, which contribute to pain levels by putting pressure on nerves and other parts of the body. It also slows down thinking and clears your head, which reduces worrying thoughts.

Getting regular exercise, especially low-impact like walking, swimming, or yoga can help improve your mood, reduce stress, and lessen pain symptoms. Another method that some people find helpful is hot and cold therapy. Apply heat (such as a hot water bottle or wheat bag) or cold (frozen peas in a towel or cold compress) to the affected area 

Reaching out to support groups can help people to feel less isolated and more understood: Joining a support group can help you connect with others who are experiencing similar challenges and give you a sense of community and support.

Professional help can be very helpful for people who suffer from chronic pain for a long time. You can consult with Dr Sue Webb, a clinical psychologist who specializes in pain management. They can offer you more ways to cope with your pain and stress and make you feel less isolated with your condition. This can reduce your stress levels and improve your well-being.

Another really important step when tackling chronic pain is to make time to do some hobbies and enjoyable activities: Often when we are dealing with pain it is so easy to use all your energy on the boring, “must do” tasks, but doing things you enjoy get endorphins flowing – these are your body’s natural painkillers. So doing absorbing hobbies and fun activities can distract you from your pain, improve your mood, and provide a sense of accomplishment.

Remember that managing chronic pain is a process that may require patience, experimentation, and support. Be kind to yourself, and don’t hesitate to reach out for help when you need it.

If you are struggling with stressful situations, Dr. Sue Webb, a clinical psychologist, can help you cope. Sue Webb Psychology offers a range of services to help you deal with social anxiety, chronic pain and manage stress. Get in touch with us today to find out more.

Dr Sue Webb
Clinical Psychologist
May 2023