Living with Chronic Pain: Strategies for Managing and Thriving
“Healing is more about accepting the pain and finding a way to peacefully co-exist with it. In the sea of life, pain is a tide that will ebb and weave, continually. We need to learn how to let it wash over us, without drowning in it. Our life doesn’t have to end where the pain begins, but rather, it is where we start to mend.” -Jaeda DeWalt
People living with chronic pain often wonder if the pain that they feel is “all in their head,” especially when it is difficult to pinpoint the physical cause of the pain. However, not being able to identify a physical reason for pain in no way diminishes or undermines the suffering that one is experiencing. Any pain that one may endure is experienced both physically and psychologically. After all, there is no separation between mind and body.
Chronic pain is defined as pain that continues for a month or more beyond the expected recovery period for an illness or injury. Pain can also last for months or years as a result of a chronic condition. The pain can interfere on many levels with one’s day-to-day life and functioning. If you or someone close to you appears to be experiencing chronic pain, please know that you or they do not have to suffer alone. Multidisciplinary treatment approaches, including therapy and support groups, can help manage symptoms and offer hope.
For more information and resources, check out:
The U,.S Pain Foundation: https://uspainfoundation.org/
American Academy of Pain Medicine: https://painmed.org/
American Chronic Pain Association: https://www.theacpa.org/
Recognizing and Overcoming Biases in the Medical Field
Did you know that doctors are less likely to take women seriously? Yup, that’s right, and it’s even worse for women of color and women with disabilities and chronic illnesses. Gender bias has crept into all facets of healthcare, which causes women to be misdiagnosed, go for a longer time without a correct diagnosis, have their pain minimized or not believed, and be labeled as anxious or complainers.
Speak up, bring a support person if you need. Ask them what the guidelines for treatment say. Ask them for their evidence behind their recommendation. Say, “I don’t feel you are hearing me. Help me understand why this is your perspective.” Ask for a second opinion. If you need to, speak to the patient advocate or ombudsperson of the practice or state.
YOU are the most important person on your healthcare team and you are the expert on what it is like to live in your body. If something isn’t right, listen to your gut and don’t rest until your needs are met.
The Impact of Chronic Pain on Mental Health and Wellbeing
Chronic pain doesn't just affect the body; it can take a significant toll on mental health and overall well-being. Living with persistent pain often leads to feelings of frustration, anxiety, and depression, creating a cycle that can be hard to break. The emotional strain can make it difficult to stay motivated, maintain relationships, or find joy in daily activities. Addressing chronic pain requires a holistic approach that considers both physical symptoms and mental health, emphasizing the importance of self-care, support systems, and professional help to foster resilience and improve quality of life.
Emotional Strain: Chronic pain can lead to feelings of hopelessness, impacting motivation and the ability to enjoy daily activities.
Social Isolation: The constant battle with pain may cause individuals to withdraw from social interactions, further worsening feelings of loneliness and depression.
Sleep Disruption: Pain often interferes with sleep, leading to fatigue and decreased mental resilience, which in turn can intensify the perception of pain.
Cognitive Function: Chronic pain can impair concentration and memory, making it harder to manage everyday tasks and increasing stress levels.
Addressing chronic pain requires a holistic approach that considers both physical symptoms and mental health. Integrating strategies like mindfulness, therapy, and building strong support systems can foster resilience, improve quality of life, and break the cycle of pain and emotional distress.
How Therapy Can Help if You are Living with Chronic Pain
Living with chronic pain can be an overwhelming experience, affecting not just your physical health but also your emotional and mental well-being. Therapy can play a crucial role in managing the impact of chronic pain, offering a range of benefits that extend beyond just coping with physical discomfort.
Emotional Support: Therapy provides a safe space to express feelings of frustration, anxiety, and sadness that often accompany chronic pain. A therapist can help you navigate these emotions, reducing the risk of developing depression or anxiety disorders.
Stress Management: Chronic pain can be a significant source of stress, which in turn can worsen pain symptoms. Therapy offers tools for stress management, such as relaxation techniques and mindfulness, which can help reduce the perception of pain.
Building Resilience: Therapy can help you develop resilience by focusing on strengths and coping strategies that empower you to live a fulfilling life despite the pain.
Improved Relationships: Chronic pain can strain relationships with loved ones. Therapy can offer strategies to improve communication and strengthen support systems, ensuring you don't face the challenges of chronic pain alone.
By addressing both the mental and emotional aspects of chronic pain, therapy can significantly enhance your quality of life, helping you not just to live with pain, but to thrive despite it.
If you want to learn more about how therapy can help you, book a free consultation with Thrive Psychology Group. We offer in-person therapy in California and New York, as well as online therapy in more than 42 states.
What Therapy Approaches Best Help
When it comes to managing chronic pain, certain therapy approaches have proven to be particularly effective in addressing both the physical and psychological aspects of the condition. Here are some of the best therapy approaches that can help:
Cognitive Behavioral Therapy (CBT): CBT is widely recognized as one of the most effective approaches for chronic pain management. It helps patients identify and change negative thought patterns and behaviors that can exacerbate pain. By focusing on coping strategies and positive thinking, CBT can reduce the emotional impact of chronic pain and improve overall functioning.
Acceptance and Commitment Therapy (ACT): ACT encourages individuals to accept their pain rather than constantly fighting it. By focusing on mindfulness and values-based actions, ACT helps patients shift their focus from the pain itself to living a meaningful life despite the pain. This approach can reduce the psychological burden of chronic pain and increase emotional resilience.
Mindfulness-Based Stress Reduction (MBSR): MBSR combines mindfulness meditation with yoga and body awareness practices. It helps individuals become more aware of their body and mind, promoting relaxation and reducing the stress that can worsen chronic pain. MBSR has been shown to reduce pain perception and improve the quality of life for those living with chronic pain.
Psychodynamic Therapy: This approach explores the emotional and psychological roots of chronic pain. By addressing unresolved conflicts and emotions, psychodynamic therapy can help individuals understand the underlying factors contributing to their pain and develop healthier coping mechanisms.
Biofeedback: Biofeedback therapy teaches patients how to control certain bodily functions, such as muscle tension, heart rate, and breathing, which can contribute to chronic pain. Through guided feedback from sensors, individuals learn to relax their muscles and reduce pain, making it a useful tool for managing physical symptoms.
Group Therapy: Group therapy offers a supportive environment where individuals with chronic pain can share their experiences and learn from others. It provides emotional support, reduces feelings of isolation, and offers practical coping strategies.
Each of these therapy approaches offers unique benefits, and often, a combination of these methods provides the best results. By working with a skilled therapist, individuals can find the approach or combination of approaches that best suits their needs, helping them manage chronic pain more effectively and improve their overall quality of life.
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