Thoughts, Emotions and Pain

The way a person thinks about their pain, what that pain means to them at that time, is a large factor in determining how well they cope with their pain. The way people think about their pain is based upon their own history and their up bringing. Therefore, the way we react to pain in different situations is something that we have learned.

If you have learned or come to believe that pain is a barrier that must be overcome before you are able to adequately perform functions, then you will find it more difficult to undertake these functions while you have pain than someone who does not view pain in this way.

This is not about always being positive, mind-over-matter or about playing mind games with your self. It is about being aware of the thoughts you are having about your pain and situation and how they are influencing your ability to cope. By being more aware of these thoughts you can learn to question how true or helpful they are and even learn to think about your pain in other, more helpful ways.

For example:

�Going for a walk would be good for my health but it will also make my pain worse. I will not be able to cope with more pain so I will not go for a walk�.

This way of thinking will lead the person to be less active. Decreased activity will lead to decreased health and fitness and it will be more likely that this person will experience more pain when they are active.

But what if the person was more aware of the effect of their thoughts�

�Going for a walk would be good for my health but it will also make my pain worse. While that may be true, I have coped with increased pain in the past and I know it will not last. By increasing my activity levels it will be less likely that walking will lead to increased pain in the future. I will go for a walk�

Pain and Emotion

People with persistent pain often experience unpleasant emotional states, such as frustration, low mood or anxiety. These unpleasant states also make it difficult to cope with ongoing pain. Because these unpleasant emotional states tend to occur when people are having difficulty coping with their pain they often feel as if the pain is the cause of these states. However, it is the way people think about their pain that will also determine how they feel.

If the pain is thought of as a barrier to functioning or activities then this will often lead to increased frustration. This may then lead to feeling hopeless and a low mood. If you think that the pain is a sign that something has gone wrong, then you will tend to feel quite worried and anxious whenever you feel pain. In addition, you will become fearful of doing things that you believe will lead to that pain (as in the example above).

Taking away your pain would certainly change you emotional state but when that is not possible (as with chronic or persistent pain) it is necessary to examine the way you think about your pain and the effect that these thoughts are having on how you feel.

By being more realistic about how the pain affects your life you will find that you are better able to cope with your pain, even when it becomes more intense.

Increase your awareness of your thoughts about your pain.
Do not accept your thoughts as always being the truth.
Ask your self �how helpful is this way of thinking?�
Be aware of the short and long term consequences of these thoughts.

This may not take away these unhelpful thoughts but it will decrease the influence they have on you and your ability to cope with your pain.