We all experience pain in the form of physical or emotional discomfort at some point in our
lives caused by injury, a stressful event or injury. Perhaps we have sprained our foot while
running, dislocated a shoulder while moving furniture and feel distressed.
Pain is actually our brain’s way of telling us to protect our body or seek treatment for an
ailment. Most people experience acute pain or pain that lasts for 3-6 months while some
may have an experience of the pain going away and then coming back or lasting beyond this
period to become persistent or chronic.
Chronic pain is often linked with mental health conditions like depression or anxiety
impacting quality of life and living with chronic pain can be physically and emotionally
stressful. Chronic pain can affect daily functioning, impair the ability to participate in
hobbies or activities that we enjoy and decrease our self-esteem. Stress creates
inflammation and muscle tension which can increase pain. Chronic pain can lead to
restricted activity, sleep troubles, fatigue, lack of concentration, appetite and mood changes
in turn making us prone to depression and anxiety. Living with chronic pain affects
perception of pain and it continues as a vicious cycle.
For many people chronic pain leads to isolation or fear of flare-ups such that they may feel
rejected, left out or misunderstood. Sometimes pain may be a result of an incurable
condition and become even more difficult to treat. The key to managing chronic pain is to
better understand it and its relationship with our mental health.
Treatment for chronic pain
Diagnosing and treating pain can be a complex process as it is a subjective experience and
there is no test to measure it accurately. It is usually treated by pain relieving medications,
injections or applications like creams and patches under in consultation with a medical
professional. Psychological counseling, stress reduction techniques and rehabilitation
programs may also be effective treatments. Here are some quick self-help tips to manage
chronic pain:
Build a support system
Chronic pain can keep you away from socialising with friends and family, leaving you feeling
lonely. You can still connect with others on days when your symptoms are eased or invite
others over in the comfort of your home or rely on virtual connections to stay in touch. Be
honest about your condition and how it affects you, this can help your support circle to
understand you better when you need to reschedule or cancel a plan. A support group
where others are experiencing similar issues can also be a safe space for sharing and
learning new coping strategies.
Try low impact exercise
Physical activity reduces pain, improves sleep and helps release good hormones that boost
our mood. Do what feels comfortable and gentle, avoid jumping into a rigorous workout
that can overwhelm you or worsen your condition. Set goals at your own pace so your body
can adapt to the activity and know your limitations that aggravate your pain.
Be more mindful
Becoming mindful of unpleasant sensations can help you accept them and change your
perception of pain over time. Mindfulness techniques can be used to explore emotional
experiences to help better management of anxiety that accompanies chronic pain. Start by
pausing your attention for a few minutes to experience the sensation in your body without
judgment or labelling.
Watch the diet
Revisit your diet to include anti-inflammatory foods like berries, leafy greens, nuts and
whole grains and reduce refined carbohydrates, fried and processed foods to reduce your
pain.
Get some sleep
Sleep deprivation can increase sensitivity to pain. Stick to a consistent sleep routine and
improve your sleep.
You could also identify self-help strategies and explore professional treatment options that
can help you lead a fulfilling life rather than depend on painkillers.
