Date created: 2011 https://www.apa.org/pubs
Chronic pain is physically and psychologically stressful and its constant discomfort can lead to anger and frustration with yourself and your loved ones. By definition, chronic pain is pain that lasts longer than six months and affects how a person lives their daily life. While physicians can provide treatment for the physical dimensions of chronic pain, psychologists are uniquely trained to help you manage the mental and emotional aspects of this often debilitating condition.
Several medical treatments may be used to alleviate chronic pain, including over-the-counter or prescription medication, physical therapy, and less utilized treatments, such as surgery. However, these options are only a few of the pieces necessary to solve the puzzle of chronic pain. Mental and emotional wellness is equally important—psychological techniques and therapy help build resilience and teach the necessary skills for management of chronic pain.
Chronic pain is physically and psychologically stressful and its constant discomfort can lead to anger and frustration with yourself and your loved ones. By definition, chronic pain is pain that lasts longer than six months and affects how a person lives their daily life. While physicians can provide treatment for the physical dimensions of chronic pain, psychologists are uniquely trained to help you manage the mental and emotional aspects of this often debilitating condition.
Several medical treatments may be used to alleviate chronic pain, including over-the-counter or prescription medication, physical therapy, and less utilized treatments, such as surgery. However, these options are only a few of the pieces necessary to solve the puzzle of chronic pain. Mental and emotional wellness is equally important—psychological techniques and therapy help build resilience and teach the necessary skills for management of chronic pain.
Tips on coping with chronic pain
Manage your stress. Emotional and physical pain are closely related, and persistent pain can lead to increased levels of stress. Learning how to deal with your stress in healthy ways can position you to cope more effectively with your chronic pain. Eating well, getting plenty of sleep and engaging in approved physical activity are all positive ways for you to handle your stress and pain.
Talk to yourself constructively. Positive thinking is a powerful tool. By focusing on the improvements you are making (i.e., the pain is less today than yesterday or you feel better than you did a week ago) you can make a difference in your perceived comfort level. For example, instead of considering yourself powerless and thinking that you absolutely cannot deal with the pain, remind yourself that you are uncomfortable, but that you are working toward finding a healthy way to deal with it and living a productive and fulfilling life.
Become active and engaged. Distracting yourself from your pain by engaging in activities you enjoy will help you highlight the positive aspects of your life. Isolating yourself from others fosters a negative attitude and may increase your perception of your pain. Consider finding a hobby or a pastime that makes you feel good and helps you connect with family, friends, or other people via your local community groups or the internet.
Find support. Going through the daily struggle of your pain can be extremely trying, especially if you’re doing it alone. Reach out to other people who are in your same position and who can share and understand your highs and lows. Search the internet or your local community for support groups, which can reduce your burden by helping you understand that you’re not alone.
Consult a professional. If you continue to feel overwhelmed by chronic pain at a level that keeps you from performing your daily routine, you may want to talk with a mental health professional, such as a psychologist, who can help you handle the physical and psychological repercussions of your condition.
APA gratefully acknowledges the assistance of Nancy Molitor, PhD, Alan Keck, PsyD, and Katherine Nordal, PhD in developing this article.
If you would like to work on positive thinking our Association has invested in psychology training materials, and this worksheet can guide you in building your ability in positive thinking.
A-Personal-Coping-Mantra-1.pdfAlternatively you might like to register for a Mood Gym account an Australian initiative providing interactive quizzes and guidance in managing anxiety and depression
https://moodgym.com.au/content/moodgym/info/intro
moodgym is based on two approaches which are successful in preventing and treating depression and anxiety. These are Cognitive Behaviour Therapy and Interpersonal Therapy .
There is broad evidence supporting the effectiveness of moodgym in improving wellbeing and reducing depression and anxiety symptoms in users.
Program structure
moodgym consists of five interactive modules which are completed in order.
- Exercises and quizzes
As you progress through moodgym, you will be asked to answer questions about your feelings and thoughts. moodgym will then provide useful feedback about your results.
For many of the exercises it is up to you whether or not you complete them (although of course moodgym encourages you to complete all of them!). However, some quizzes must be completed before you can move on to the next part of moodgym.
- Summaries
At the end of each module, a summary of your results for that module is available and can be printed out. These can also be accessed from your Workbook.
- Workbook
In the moodgym Workbook you’ll find all of the exercises and quizzes that you encounter throughout the program.