Coping with Chronic Pain
When we experience pain, our bodies are trying to protect us. For example, when you stub your toe, you feel pain which sends a signal to your brain so you stop moving forward and prevents you from doing further damage to your foot. The pain you feel that protects your body tends to last less than 6 months (or in the case of stubbing your toe, just a few minutes). However, 1 in 5 U.S. adults experience persistent pain is pain that continues when it should not. This is called chronic pain. Living with chronic pain can be a daily struggle that affects not only physical well-being but also mental health.
What is Chronic Pain?
Chronic pain is defined as persistent pain that lasts for an extended period, typically beyond the expected time for healing. Unlike acute pain, which serves as a warning signal for injury or illness and usually resolves as the underlying issue is addressed, chronic pain persists over weeks, months, or even years. It can have profound effects on various aspects of a person's life, including physical, emotional, and social well-being.
Below are some of the most common cases of chronic pain & their causes:
Lower Back Pain - It can be caused by factors such as herniated discs, arthritis, muscle strain, or long-term issues related to posture.
Migraines - While the exact cause is not always clear, factors like genetics, hormonal changes, and certain triggers can contribute to chronic migraines.
Arthritis - Arthritis can result from age-related wear and tear, autoimmune responses, or genetic factors.
Neuropathic Pain - Conditions such as diabetic neuropathy, sciatica, or injuries can lead to persistent neuropathic pain.
Fibromyalgia - The exact cause of fibromyalgia is unclear, but it is believed to involve a combination of genetic, environmental, and psychological factors.
Post-Surgical Pain - Surgical complications, nerve damage, or a heightened sensitivity to pain can contribute to persistent post-surgical pain.
Chronic Headaches -Contributing factors may include stress, muscle tension, or underlying medical conditions.
How does chronic pain impact mental health?
The impact of chronic pain extends beyond physical discomfort, affecting mental health, sleep, and overall quality of life. As stated by the American Psychological Association:
“People living with chronic pain are at heightened risk for mental health problems, including depression, anxiety, and substance use disorders. Chronic pain can affect sleep, increase stress levels and contribute to depression. An estimated 35% to 45% of people with chronic pain experience depression.”
How can therapy help with chronic pain?
While physical health needs to be monitored by the appropriate medical professionals, therapists work with individuals to explore the emotional and psychological aspects of their pain. This holistic approach can uncover hidden sources of stress, anxiety, or trauma that may be exacerbating physical symptoms. Some psychotherapeutic treatment methods include:
Cognitive Behavioral Therapy (CBT) for Pain Management: One psychotherapeutic approach for chronic pain is Cognitive Behavioral Therapy (CBT). CBT aims to identify and challenge negative thought patterns and beliefs related to pain. By reframing these thoughts, individuals can develop healthier coping mechanisms and reduce the emotional toll of chronic pain.
Mindfulness and Pain: Mindfulness-based approaches have gained popularity in chronic pain management. Mindfulness encourages individuals to cultivate awareness of their thoughts and sensations without judgment. Through mindfulness practices, individuals can develop a new relationship with pain, fostering acceptance and resilience.
Group Therapy: Group therapy can be a powerful tool for individuals with chronic pain. Sharing experiences and coping strategies with peers who understand the challenges can create a sense of community and reduce feelings of isolation. Group settings also provide opportunities for learning from others' successes and setbacks.
Somatic Therapy: By incorporating self-awareness into the movement experience, somatic practice has been shown to have promising outcomes for people with chronic pain. As a result, somatic therapy has grown in popularity for the treatment of chronic pain in recent years.
What is Somatic Therapy?
Somatic therapy is a form of psychotherapy that focuses on the mind-body connection, emphasizing the importance of the body in understanding and healing psychological issues. This approach recognizes that emotional and psychological issues are not only experienced in the mind but are also stored in the body. Somatic therapy aims to address and release these stored physical sensations to promote overall well-being.
Somatic therapy is also used to address and heal trauma, allowing individuals to process and release traumatic experiences stored in the body. In session, therapists prioritize creating a safe and empowering environment for clients to explore and work through difficult sensations and memories.
What can you expect from somatic therapy?
Somatic therapy offers an interactive and experiential experience in which therapists create a safe space for clients to explore and express themselves. In a session, you might be asked to try breath-work to practice conscious breathing to release tension and connect with the present moment. Therapists may work with you on developing an awareness of bodily sensations, movements, and posture. In some cases, therapists might incorporate movements to release stored emotions and trauma. Sometimes, you may have a more traditional talk therapy session to explore thoughts and emotions alongside somatic work.
What are the benefits of somatic therapy?
Some of the benefits of somatic therapy include:
Stress Reduction: Somatic therapy can help reduce physical and emotional stress stored in the body.
Increased Self-Awareness: Developing awareness of bodily sensations can enhance self-awareness and understanding.
Improved Emotional Regulation: Learning to regulate and release emotions through the body can contribute to emotional well-being.
Feelings of Relief: By addressing both the physical and emotional aspects of pain, somatic therapy can provide lasting relief from chronic pain.
The Takeaway
Addressing chronic pain in psychotherapy involves a comprehensive approach that recognizes the interplay between the mind and body. Through modalities like CBT, mindfulness, somatic therapy, and group therapy, individuals can develop coping skills, improve emotional well-being, and navigate the complexities of living with persistent pain. Psychotherapy does not replace physical health care or seeing your doctor, but it can help improve your overall wellbeing if you are coping with chronic pain.
