CHRONIC pain - that persistent ache or throbbing that just won’t go away - is a tough companion to have.

It can disrupt your sleep, limit your activities, and generally make life feel like a bit of an uphill struggle. But what many people don’t realise is that the impact of chronic pain goes far deeper than just the physical discomfort. It can also take a serious toll on your mental health.  

It might sound obvious, but our minds and bodies are deeply connected. When you’re in constant pain, it’s natural to feel stressed, anxious, or even depressed. These feelings can then make the pain feel worse, creating a vicious cycle. When pain is constant, it can be difficult not to think about it, however, anything you concentrate on, good or bad, you will amplify.

Imagine living with a constant low-level ache. It might be like a dull background noise in your life, but over time, it can wear you down. You might start to feel isolated, as you find it harder to join in activities you once enjoyed. The more you concentrate on it, the more it affects your day-to-day life, and so before we know it, we are in a vicious cycle. Your self-esteem might take a hit as you compare yourself to others who seem to be pain-free.

Common Mental Health Challenges

People with chronic pain are more likely to experience:

  • Depression: Feeling persistently sad, hopeless, or worthless.  
  • Anxiety: Worrying excessively, feeling restless, or having difficulty concentrating.
  • Anger: Feeling irritable or frustrated, often due to limitations caused by pain.  
  • Sleep problems: Difficulty falling asleep, staying asleep, or experiencing poor quality sleep.
  • Unhelpful coping strategies: Abusing alcohol or drugs, engaging in self-harming behaviour   

Let me give you an example of that last point. When we experience some type of acute pain, such as burning our fingers on a saucepan, we may not actually feel our chronic pain, such as a niggling bad back, in that moment. That’s down to something called the pain-gate theory. In very simple terms we find it difficult to notice chronic and acute pain at the same time. This is one reason why, some people who are experiencing chronic pain start engaging in things like skin picking or pulling out hair (trichotillomania) such as eyebrows and eye lashes, as a way of distracting them from their chronic pain. This can develop into a sub-conscious habit, something people begin to do automatically, without thinking. This is something we perhaps need to be aware of with our more senior citizens who may continually pick at scabs for example, making them bigger and bigger.

It’s important to remember that experiencing these feelings doesn’t make you weak. It’s a normal response to a challenging situation.

Coping Strategies

So, what can you do to manage both the physical and mental aspects of chronic pain? Here are a few tips:

  • Talk about it: Sharing your feelings with friends, family, or a support group can be incredibly helpful.
  • Stay active: Regular exercise, even gentle activities like walking or swimming, can boost your mood and help manage pain.  
  • Relaxation techniques: Try techniques like deep breathing, meditation, or yoga to help reduce stress and anxiety.
  • Set realistic goals: Break down tasks into smaller steps and celebrate your achievements, no matter how small.
  • Look after your physical health: Eat a balanced diet, get enough sleep, and manage any other health conditions.

Remember, everyone experiences pain differently, and what works for one person might not work for another. It’s important to find strategies that work for you and to be patient with yourself.

Living with chronic pain is undoubtedly tough, but it’s important to know that you’re not alone. By taking steps to manage both your physical and mental health, you can improve your quality of life and find a better balance.

If you're struggling with chronic pain, please remember that help is available, any chronic pain should always be brought to the attention of your GP.

I’m keen to hear about any more support groups or initiatives within the area which help and support people with their mental health and well-being. So if you run any type of drop-in, meetings or activities to help with connection and well-being please drop me a line so I can include details in this column at a later date.

Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com

Please note: If you feel you are in a mental health crisis or emergency and may be in danger of causing harm to yourself or others then please contact your GP, go to A&E, call NHS 111, the Samaritans on 116 123 or text SHOUT to 85258.