How Does Pain Affect Our Emotions?

Pain and its effect on daily life

Pain is a personal experience, but there is no doubt that it affects many aspects of our daily lives. The more severe our pain or the longer it lasts, the more impact it can have on our lives. Pain can start suddenly (acute) but if it carries on for prolonged periods of time, it can begin to affect a person’s state of mind. Equally, a depressed or low mood can make pain feel worse. Pain can make us feel anxious, and this can affect our relationships, which is complicated by our behaviour when we’re trying to cope with the pain. People with pain may become less active, making them feel less competent or independent during certain activities.

How Does Physical Pain Affect Relationships?

Regardless of the type of pain or a person’s age, gender or stage of life, pain can negatively impact them. Ongoing and uncontrolled pain can influence aspects of our lives such as work, family and social responsibilities, because of the emotional distress and anxiety it creates. Pain can even affect our intimate relationships.

Family members may worry about someone in pain, since pain may create unwanted feelings of frustration, resentment, despair and stress for the person in pain. Pain and the fear of pain, may affect both physical and social activities, leading to physical weakness and lack of social relationships. It can affect our involvement with friends and family, as well as our work relationships and make us feel isolated from those around us.

Physical Pain and Mental Health

Pain and depression, anxiety or distress.

Pain can affect your mental health in different ways. Pain can cause negative feelings, which can influence how we react to pain, for example fear, anxiety, depression or distress about our pain, can make us feel less able to cope. Positive emotions, relaxation and healthy behaviours may decrease our pain. If you're unable to avoid negative thoughts or having feelings of depression, anxiety, fear or distress because of your pain, a mental health professional can help you with techniques to support your emotional well-being and positive emotions.

Pay attention, but not too much

The more attention you give, or the more you worry about your pain, the worse it can feel, this is known as ‘health anxiety’. If you’re constantly worrying about your health, checking yourself for signs of illness or pain, the more it can make you feel anxious or ill. Distracting yourself from pain, by doing the things you enjoy or doing breathing exercises to relax, are things that can help. Your way of dealing with pain may further influence the pain itself. For instance, you may want to avoid activities because of your pain or ignore your pain and do too much activity, both of which may aggravate pain. Learning coping strategies and having an appropriate activity program may help you manage your pain.

Pain and stress

Stress also plays a role in pain. You may be more susceptible and struggle to cope with pain if you feel stressed and emotionally unsupported.

So, if you have pain, having the support of those around you and managing your stress, are important ways to help you cope.

Coping Emotionally with Pain

There are things you can do, that may help you emotionally as well as physically, to cope with pain or reduce its impact on your life. Here are some strategies that you can try yourself or with the help of a mental-health professional:

Learn how to have positive thoughts instead of negative ones

Pain can negatively affect your mood. Be kind to yourself by pacing your activities and accepting your limitations. Self-care is an important part of learning to cope with pain, but you may also find it useful to speak to a mental health professional to help you deal with your emotions about pain.

Reduce your fear of pain

Knowledge is power! Knowing more about your pain and how to manage it, can help you. Read books or leaflets or take a self-management course to develop skills to manage pain.

Allow yourself to accept and deal with the pain better

When you’re in pain, breathing exercises can ease pain. Breathing slowly and deeply can help you feel more in control, relaxed and prevent muscle tension or anxiety. Maintaining a normal sleep routine can also help you manage pain. Sleeping during the day or sleeping too little, may make pain worse. Practice relaxation regularly such as breathing techniques or meditation, to help reduce anxiety and ongoing pain.

Make important relationships stronger

Maintaining relationships is good for your health. Spending time with friends and family can help you feel better and distract you from pain. Try short visits or if you can’t get out to visit people, phone a friend or invite someone round. Even a short chat with your neighbour might help you feel better.

Develop a sense of freedom from your pain

Find things to do that stimulate you, to distract you from your pain. Shifting your attention away from pain with hobbies can help you feel less restricted or controlled by your pain.

Engage in activities that you enjoy doing

You may feel hesitant about getting active or exercising, if you’re worried about pain or doing more damage. But if you start gradually, you’re unlikely to cause harm and a little pain initially is because your muscles and joints are getting fitter. In the long-term, the benefits of exercise far outweigh a possible increase in pain. Everyday activities like walking, swimming, dancing or gardening, can help to ease pain.

The role of Painkillers

Over-the-counter painkillers can help to ease some types of aches or pains. Paracetamol, aspirin and ibuprofen are all painkillers that can help with pain such as headaches, migraines, toothache, period pain, minor injuries, strains and sprains or backache, muscle aches and joint pains. It’s advisable to speak to a doctor or pharmacist if you need to take a painkiller for more than 3 days. Other than painkillers that you take by mouth, heat can help with some types of pain or you could try using painkillers that can be applied to the skin such as gels and patches to help with swelling or inflammation.

If pain is making you irritable or tired, or you’re having difficulty concentrating, exercising, sleeping or you have low moods, then it’s important to speak to your GP about your pain.

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