How does chronic pain impact mental health?

Chronic pain is more common than many people realise; over one third of adults in the UK experience chronic pain. Chronic pain is a long-term condition, where pain lasts longer than three months. It may be part of another health problem or it may be unexplainable, despite investigations and treatment.  

Living with chronic pain can be extremely tough and it can impact many areas of your life. It might be harder to work and keep your hobbies. It might also make your homelife and social commitments more difficult to manage. Dealing with all of this, on top of experiencing pain day after day, can take its toll on your mental health.  

Physical impact of chronic pain:

• Less energy to do the things you enjoy

• Inability to concentrate when experiencing pain

• Sleep problems, which can leave you feeling tired and impact your mental health

Emotional impact of chronic pain:

• Feeling low, down or depressed

• Feeling anxious about what’s causing the pain  

• Feeling anxious, hopeless or uncertain about the future

• Feeling stressed when trying to manage the pain and your day-to-day life

• Feeling frustrated or angry that this is happening

• Low self-esteem  

• Feeling isolated or lonely

Long term conditions, like chronic pain, and mental health issues are often linked. It’s thought that 40% of people with a long-term condition have an anxiety and depression disorder, while 70% of people with medically unexplained symptoms have mental health comorbidities.

There are different reasons why this might be the case. For one, emotions like stress, low self-esteem and worry can mean that you’re more likely to develop a mental health problem. Pain and mental health can also impact each other; stress and anxiety can make pain worse, and pain can make you feel stressed and anxious, creating a vicious cycle.  

Although chronic pain may make mental illness more likely, this doesn’t mean that you have to accept it as part of your long term condition. If you’re experiencing a mental health issue, there are ways to support yourself and there is help available.  

Taking care of your mental health

• Relaxation techniques

Stress and worry can make chronic pain worse, but relaxation techniques, such as meditation or focused breathing can help to ease your symptoms. Focused breathing slows your heart rate, relaxes your body and brings your attention to the present moment. Try breathing in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from 1-5 on each breath.

• Practice self-care

How well we take care of ourselves has an impact on our mental health. Incorporating healthy habits into our routine, like eating balanced meals, spending time outdoors, getting plenty of sleep and waking up at the same time each day, can make a big difference to how we feel. It can also benefit your wellbeing to do something relaxing or something that you enjoy, like getting creative, journaling or reading.  

• Stay active

Laying in bed and doing nothing can actually make your pain feel worse, and it can make it harder to get going again. Instead, it’s important to stay active and move your body consistently, on the good days and the bad days. Choose a form of exercise that’s less strenuous, like chair-based yoga or fitness. Just make sure that you’re gentle with yourself and that you don’t overdo it.  

• Positive thinking

Living with chronic pain can be really difficult and it’s only natural to experience negative thoughts and feelings. However, focusing on the positives can improve your mindset. For instance, you could acknowledge any progress that you’ve made or reframe your thoughts with a brighter outlook; instead of thinking “I will be in pain forever”, you could think “I am in pain now, but I will work towards improving my health and living a fulfilling life.”.

• Seek professional help

If you’re struggling with your mental health, it’s important to seek support, sooner rather than later. As a first step, you can visit your GP who will be able to talk you through your options. They might suggest cognitive behavioural therapy (CBT); CBT helps you to manage by changing the way that you think and behave.

At ieso, we offer typed CBT for a range of mental health issues, including anxiety, depression and post traumatic stress disorder (PTSD). We also offer video calls in certain areas. Typed and virtual CBT can be especially useful for those who are unable to travel or find it harder to leave the house because sessions can take place from the comfort of your home, or anywhere where you connect to the internet. Appointments are also flexible, with evening slots available. Find out more about what we do.  

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