Is pain "all in your head"?
Many of us have had direct feedback or subtle feedback from doctors that the chronic pain we’ve experienced is “all in your head.” We are left feeling shame and helplessness. So, is it true? Is chronic pain “all in your head”? YES and NO
Chronic pain is a complex condition that can have a significant impact on physical and mental health. In addition to the physical symptoms of pain, people with chronic pain may also experience cognitive and emotional changes. These changes, known as the neuropsychology of chronic pain, can make it difficult to cope with pain and can lead to further disability. The pain in your body is real AND you process pain in your brain. So it is in your head, but that’s not the whole story.
There are a number of factors that contribute to the neuropsychology of chronic pain. These include:
The physical pain itself: Pain can interfere with sleep, concentration, and memory. It can also lead to anxiety and depression.
The stress of living with chronic pain: The constant worry about pain and its impact on life can be very stressful and further exacerbate the pain. This stress can further worsen cognitive and emotional functioning.
Learned helplessness: People with chronic pain may begin to believe that they are helpless to control their pain. This belief can lead to a sense of hopelessness and despair. Because the areas in the brain that register and process negative emotion overlap with the areas that process pain, both pain and anxiety can be exacerbated in a vicious loop. This can further impair cognitive and emotional functioning.
The good news is that there are a number of things that can be done to heal from chronic pain. These include:
Holistic pain management: Effective pain management is essential for reducing the physical symptoms of pain. This can include medication, physical therapy, chiropractic, acupuncture, functional movement reprocessing and more.
Mind work: Cognitive-behavioral therapy (CBT): CBT can help people to change the way they think about and cope with pain. CBT can also help to reduce stress and improve cognitive functioning. Pain reprocessing therapy (PRT) has been shown to be very effective for chronic pain with a neurophysiological component.
Mind-body therapies: Mind-body therapies like breathing exercises, visualization, and emotional release can reduce the stress on the nervous system which can then reduce pain. Reducing stress on the nervous system can also help you think more clearly and be present.
Healing from chronic pain is a journey, but it is a journey that is possible. By taking steps to manage pain, improve cognitive and emotional functioning, and connect with others, people with chronic pain can reclaim their lives. Making small lifestyle changes can have a big impact. Examples include:
Get enough sleep: Sleep is essential for both physical and mental health, but pain can make it challenging to get good sleep. Sleep hygiene techniques are a good place to start. If that doesn’t help, consider talking to a provider about supplements or medications to get your sleep back on track.
Eat a healthy diet: Eating a healthy diet can help to improve your overall health and well-being. This can include eating plenty of healthy fats and anti-oxidant rich fruit and veggies to reduce inflammation and help restore deficiencies that could also be contributing to pain and poor mood.
Move your body: Exercise is a great way to reduce pain and improve cognitive function. You don’t need to go to the gym or even break a sweat. Start with a 5-minute walk around the block or 10 wall push ups. Pain scares us into believing we can’t exercise. Most people can find exercise that does not damage the body.
Manage stress: Stress can worsen pain and make it difficult to cope. Find healthy ways to manage stress, such as engaging in hobbies, talking to or making new friends, breathing, getting organized, creating a team of people to help you so that you don’t feel alone in figuring your way out of pain.
Stay positive: A positive attitude can go a long way in helping you heal from chronic pain. Focus on the things you can do, no matter how small they seem.
If you are struggling with chronic pain, please know that you are not alone. There are many resources available to help you heal. I work with clients to help them heal from chronic pain, and my Healing Chronic Pain Mastercourse includes the components of a holistic pain treatment plan. Contact me for more information on individual therapy or to see if the Mastercourse is right for you!