Strategies for Dealing with the Psychological Effects of Chronic Pain
Living with chronic pain is challenging to say the least, but did you know it’s also closely linked to mental health? Unsurprisingly, 35%-45% of chronic pain sufferers also struggle with depression, according to the American Psychiatric Association. But that’s not all–anxiety and mood disorders frequently accompany arthritis and fibromyalgia. Why does this alarming correlation exist? Pain and our mental state seem interwoven in a complex dance, each impacting the other. Notably, depression can heighten pain sensitivity, escalating the hardship of chronic pain. As we grapple with this compelling health issue, it’s clear that our physical and mental well-being are inseparably linked.
Who Is Affected by Chronic Pain?
Chronic and high-impact chronic pain is most prevalent among adults aged 65 and over, affecting between one-third and four-fifths of people in this group. The percentage of adults with these types of pain increases as their places of residence become more rural. Chronic pain is a significant vulnerability factor in this age group, leading to poor physical fitness, increased mortality, a lower quality of life, and other complications. Pain can lead to a reduced ability to perform daily tasks, impairments in cognitive and psychomotor functioning, sleep and appetite problems, and an increased risk of anxiety and falls. Improving communication between patients with chronic pain and their physicians is vital since older patients risk over- or under-using health services. They are also less likely to adhere to treatments or take an active role in managing their pain.
What Can Physicians Do to Help?
The APA recommends that primary care physicians should take a proactive role in conversing about mental health and chronic pain with their patients, rather than waiting for their patients to ask. Care provided should be patient-centered and include the facilitation of shared decision-making tools. Moreover, the treatment of chronic pain should be team-based. That is, peer support specialists, community health workers, and others who can help create an effective pain management plan should all participate in this task.
What Can People Battling Chronic Pain Do to Help Themselves?
People battling chronic pain and mental disorders like anxiety can develop irrational, overwhelming fears that stop them from leading a satisfying life. Those with panic disorder, for instance, can worry about dying, and this fear can provoke more anxiety, leading to cyclical overthinking, hypochondria, hypervigilance of symptoms, and physical symptoms such as a racing heart rate and trouble breathing. In other words, dealing with anxiety and depression can help reduce pain perception and break the pain-fear cycle.
Key Lifestyle Changes—Stress Reduction
Four major lifestyle factors can help people deal with chronic pain and avoid the irrational fears that can accompany it. One of them is stress. Stanford academics state that stress worsens chronic pain because it causes muscles to tense or spasm, which increases pain. Moreover, during moments of stress, levels of the hormone cortisol rise, leading to inflammation and further pain. Some of the most powerful, scientifically proven ways to reduce stress include yoga, Tai Chi, and mindfulness meditation. As found in a study by Michael G Brandel and colleagues, mindfulness-based meditation is an effective means of battling stress. This activity can decrease the pain-associated activation of specific parts of the brain.
Exercise and Diet
The second and third powerful means of battling chronic pain, are exercise and the consumption of a healthy diet. People should aim to participate in at least 30 minutes of daily low-intensity exercises such as walking, cycling, or swimming. As for diet, consuming anti-inflammatory foods is the way to go. They should avoid refined carbohydrates, fried foods like French fries, soda, and other sugary beverages, red meat, processed metal, and unhealthy fats (like margarine, shortening, and lard). Instead, they can opt for tomatoes, olive oil, green leafy vegetables, nuts, fatty fish (like tuna, sardines, and salmon), and fruits like berries, cherries, apples, and oranges. These foods are high in antioxidants and polyphenols, and can lower the risk of cardiovascular disease and diabetes. Coffee has also been found to stave off inflammation.
Getting a Good Night’s Sleep
Seep deprivation can increase subjective pain intensity and worsen pain sensitization in healthy people, as found in a review article published in the journal, Frontiers. Studies have also shown that sleep disorders are linked to reduced pain tolerance. By contrast, extending your hours of sleep boosts pain tolerance. In order to enjoy good quality sleep, aim to stick to a strict sleeping schedule. Avoid caffeine and other stimulants in the afternoon and evening, and shut off all screens at least an hour before getting into bed. Make sure your room is silent and dark, and keep the temperature at between 60 to 68 degrees Fahrenheit.
Wrap-up on Strategies for Dealing with the Psychological Effects of Chronic Pain
Chronic pain can impact your quality of life in a big way, affecting your physical and mental wellbeing. It is closely linked to anxiety and depression, and can involve panic and irrational fear. Physicians and patients alike can do plenty to tackle this problem, though communication and the adoption of a low-stress, active lifestyle and the prioritization of a healthy diet and good sleep.
Author: Jennifer Dawson
Published by International Pain Foundation, iPain Blog, Team iPain
