Living with chronic pain can be an overwhelming experience, affecting every aspect of daily life. For the millions of individuals affected by chronic pain, finding the proper support and management strategies is essential to maintaining a fulfilling and active lifestyle. This post will explore the definition of chronic pain, its causes, symptoms, and the various support available to those with this condition. We will also discuss coping skills and strategies to help individuals manage their pain effectively.
At re-origin, we have helped hundreds of people rewire their brains to overcome chronic pain and many other chronic conditions by using the power of their brains. Learn more about the re-origin program here.
What is Chronic Pain?
Chronic pain is defined as pain that persists for over three to six months, often exceeding the expected time for healing after an injury or illness. Unlike acute pain, which serves as a warning signal for the body, chronic pain persists and can become a condition. According to the International Association for the Study of Pain (IASP), chronic pain can be classified as either primary (not caused by another condition) or secondary (resulting from an underlying condition such as rheumatoid arthritis or an injury).1
Causes of Chronic Pain
The causes of chronic pain are varied and can include conditions such as arthritis, fibromyalgia, nerve damage, or past injuries. In some cases, the exact cause of chronic pain may be difficult to pinpoint, leading to frustration for those seeking answers about pain conditions. Inflammation, nerve dysfunction, and changes in the brain’s processing of pain signals are among the factors that can contribute to chronic pain.2
Symptoms of Chronic Pain
The symptoms of chronic pain extend beyond physical discomfort. Chronic pain can lead to mood changes, anxiety, depression, and fatigue, making it a condition that affects both the body and mind. Pain can be constant or intermittent and may vary in intensity. It often impacts daily activities, making it difficult to work, exercise, or engage in hobbies.3
Chronic Pain Support: Finding the Right Help
Community and Connection
One of the most effective ways to cope with chronic pain is to connect with others who understand what you are going through. Support groups, both in-person meetings and online, provide a safe space for individuals to connect with others, learn from others, and receive encouragement.4
Support groups can also provide hope and encouragement, helping individuals feel less isolated. For some, these groups provide a sense of community and belonging, essential for emotional well-being.5 At re-origin, we offer our members multiple opportunities for connection and community for our members in a way that remains uplifting and hopeful.
Pain Management Strategies
Effective pain management often requires a multi-faceted approach. Physical therapy, medication, lifestyle changes, and education and psychological support are components of a comprehensive pain management plan.6
Physical therapy is beneficial for improving mobility and reducing pain through exercises tailored to individual needs. Additionally, mindfulness, meditation, and relaxation techniques can help patients manage stress and improve pain perception.7
Emotional Support and Mental Health
Chronic pain can take a toll on mental health, leading to conditions such as anxiety and depression. It is crucial to address these aspects of chronic pain through counseling, therapy, or support groups focused on emotional well-being. Building a solid support system with family, friends, and healthcare providers can also help alleviate the emotional burden of dealing with chronic pain.8
How to Cope with Chronic Pain
Somatic Tracking
Somatic tracking is a technique used to help individuals living with chronic pain by reprocessing their physical sensations in a non-threatening way. When the brain mistakenly interprets discomfort as a danger signal, it can trigger a cascade of stress responses, worsening the pain. Somatic tracking involves tuning into these sensations without judgment, observing them with curiosity, and reframing them as non-threatening. This practice helps to calm the nervous system, allowing the brain to learn that these sensations are not harmful, which can reduce pain over time.
Breathwork
When individuals experience chronic pain, their bodies often enter a heightened state of alert, increasing levels of cortisol and other stress-related hormones that can exacerbate pain.2 By engaging in breathwork, individuals can activate the parasympathetic nervous system, which promotes relaxation and homeostasis, decreasing pain perception and reducing inflammation.7 Regular breathwork practice can also help reframe pain signals, contributing to more effective pain management through neuroplasticity.8
Pacing
Pacing involves balancing activity and rest to avoid overexertion, which can lead to pain flare-ups. By carefully managing daily activities, individuals can prevent the cycle of pain and fatigue, helping to maintain a more stable level of function over time.9 This approach encourages setting realistic goals and taking breaks before pain intensifies, which helps in managing chronic pain more effectively.
re-origin’s Top 5 Tips for Overcoming Chronic Pain
In this video, Ben explains how brain retraining can help you overcome chronic pain. Refer to the list below the video for a summary of each tip:
- Practice Compassion: Be kind to yourself and remember that your chronic pain is real and not your fault. Compassion toward yourself is crucial in managing pain.
- Reaframe Sensations as Non-Threatening: Understand that discomfort does not always equal danger. Recognize that your brain might be sending false alarm signals based on reinforced pain pathways, and reframe the sensations as non-threatening.
- Let Go of Resisting the Pain: Instead of resisting pain, practice accepting and relaxing into it. Take a deep breath and try to relax your body, which can help reduce the intensity of the pain signals.
- Activate Your Body’s Natural Painkillers: Generate positive emotions to trigger the release of natural pain-relieving chemicals like dopamine, oxytocin, serotonin, and endorphins. Watch a funny video or engage in a gentle, uplifting activity.
- Connect with Community: Engage with a supportive community. Being with people who understand and support you sends safety signals to your nervous system, which can help reduce pain and inflammation.
Expert Interviews on Chronic Pain
Chronic Pain Reset with Dr. Afton Hassett
Ben interviews Dr. Afton Hassett, a renowned pain psychologist, about strategies for managing chronic pain through neuroplasticity and lifestyle adjustments. Dr. Hassett emphasizes the importance of social integration, noting that strong social connections can be as beneficial to health as quitting smoking. The conversation covers the brain’s role in chronic pain, the effectiveness of calming exercises like breathwork, and the power of savoring positive moments.
Rock Bottom to Neuroplasticity Coach with Natalie
re-origin Community Manager and Coach Natalie shares her story of hitting rock bottom after years of struggling with chronic pain, anxiety, and depression and how she found hope and healing through Re-Organ’s neuroplasticity-based program. Natalie’s story emphasizes that with dedication and the right tools, anyone can take control of their healing journey and achieve lasting change.
There is Hope for Healing from Chronic Pain
While chronic pain presents significant challenges, there is hope for those who seek support and take an active role in managing their condition. With the right combination of medical care, lifestyle changes, and emotional support, it is possible to improve your quality of life and find joy even on the most challenging days.
At re-origin, we have helped hundreds of people rewire their brains to overcome chronic pain and many other chronic conditions by using the power of their brains. Learn more about the re-origin program here.
