Understand that pain is not the problem itself, but a solution your brain creates to alert you to an underlying issue or perceived danger. View symptoms as a “blessing in disguise” pointing towards something that needs attention or care in your life.
Recognize that pain is primarily created by your brain, not necessarily by structural damage in the body part where it’s felt. Emotions and stress activate the same pain centers as physical injury, meaning emotional pain can manifest as real physical pain.
Actively change your internal narrative about pain, believing it’s a reversible neural circuit problem. When moving or encountering triggers, tell yourself you are “okay” and “safe,” and intentionally smile to turn off the brain’s danger alarm mechanism.
Acknowledge and feel compassion for yourself regarding past or present life stressors and emotional injuries that may be contributing to your pain. Recognizing the link between stress and physical symptoms can be a powerful step towards healing.
Do not feed the vicious cycle of chronic pain by fearing it, focusing on it, worrying about it, or becoming frustrated by it. These responses signal danger to the brain, which can intensify and prolong the pain.
Distinguish neural circuit-based pain from structural pain by its inconsistent nature—it turns on and off, shifts, moves, is triggered by innocuous things, or goes away on vacation and returns at work. This helps confirm the brain’s role.
Use graded exposure techniques by gradually moving or even imagining yourself moving with joy, calm, and messages of safety. This retrains your brain that these movements are not dangerous, breaking the fear-pain cycle.
Pair calming practices like deep breathing and reassurance with physical movement, such as yoga. Moving gently with calm, joy, or peacefulness trains your brain that these movements are not dangerous, reinforcing new neural circuits.
Utilize journaling as a tool for emotional awareness and expression therapy. This practice helps process unexpressed or unprocessed emotions and life events that may be contributing to physical pain.
After understanding that pain is a neural circuit problem, use mindfulness to observe sensations without fighting or frustration. Step back, watch the pain, and notice how it shifts, which can help your brain “drop” the sensation.
Recognize and address acquired personality traits, such as people-pleasing or perfectionism, that may stem from past experiences and contribute to chronic stress. Learn to stand up for yourself and say “no” to alleviate self-imposed pressure.
Simply gaining knowledge and understanding that your pain is brain-generated and not due to structural damage can, for some, be enough to turn off the danger signal and reduce symptoms.
If suffering severely, use pain medications temporarily to alleviate symptoms while actively engaging in pain reprocessing and emotional work. The goal is to reduce pain through these methods first, making medication tapering easier later.
Understand that early life trauma and adverse childhood experiences (ACEs) can significantly sensitize the brain, increasing the likelihood and severity of chronic pain later in life, influencing treatment outcomes.
While posture can cause temporary soreness, it is unlikely to be the sole cause of chronic pain. Fear, worry, and stress about posture, combined with life stressors, are more significant contributors to persistent pain.
As a healthcare professional, the most important therapy you can offer patients with chronic pain is to listen intently and show genuine empathy. This validates their experience and builds trust, which is crucial for healing.
Do not tell patients that common abnormalities found on MRI scans (e.g., bulging discs in asymptomatic individuals) are the cause of their pain. This creates an erroneous belief system that can worsen fear and hinder recovery.
Tailor your approach to pain management based on the patient’s individual history, beliefs, and current medication use. Meet patients where they are, offering new information and paths to healing without forcing a specific approach.
When prescribing pain medication, clearly communicate that it is for managing symptoms temporarily, not for curing the underlying problem. Offer to help patients investigate and address the root causes of their pain.
Instead of solely focusing on “what’s wrong” with a patient, shift the approach to “creating health” through holistic means like addressing emotional well-being, sleep, stress, and movement.
Therapists (psychotherapists, psychologists, social workers) should recognize their crucial role in caring for chronic pain patients, especially since many seeking help for anxiety or depression also have co-occurring chronic pain conditions.