How can counseling help with chronic pain?

You might be wondering how counseling can help with chronic pain. If you suffer from chronic pain, you are familiar with the constant state of stress that “comes with the territory.” I hear statements like, “I can’t get a break from the pain! It’s giving me fight or flight!”

Let’s take a quick look at what happens to your body when you experience chronic pain. Bodies in distress tend to shadow breathe. When you are relaxed or tense, you tend to only breathe air into the upper portion of your lung chambers rather than filling your lungs with oxygen. Shallow breathing sends signals to your brain that you aren’t getting enough air, leading to an increased fight or flight anxiety response.

What you might not know is that this chronic state of shallow breathing and anxiety contributes to increased inflammation as your body fights off the stress and distress signals being sent by your brain.

When you have increased inflammation, you have increased pain.

One way to help manage chronic pain is to learn to take full, deep breaths regularly throughout the day.

Another challenge that comes from chronic pain is less movement during the day. Hopefully, you are discussing with your medical provider what movements are approved for you. What often happens, however, is that in an effort to protect yourself from the pain, you start to limit the physical activity you engage in. This self-protection mode leads to increased isolation, depression, and fatigue. Not getting enough movement in can also lead to increased inflammation, which leads to increased pain and reduced quality of life.

This is the pain/response cycle.

People frequently tell me their pain impacts their relationships, employment, sleep, and self-esteem.

What can we do about it?

Learn to breathe.

Learn to relax.

Radical acceptance.

What is radical acceptance?

Radical acceptance is learning to accept what you cannot change and focusing instead on the things you can. We all experience pain in our life, be it physical or emotional. You might not get to choose the pain you experience, but you don’t have to suffer from it. Suffering is what you do with the pain, not the pain itself. Suffering is the sadness, disappointment, and the real mourning from experiencing chronic pain and illness. Grief is not unfamiliar to those who have chronic pain.

So, now that you understand a little bit about the psychological aspect of chronic pain let’s look at what you can start doing right now to help break the pain cycle.

The Physical Aspects

Take regular deep breaths throughout the day. Deep breaths. Fill that belly up like a balloon, and then exhale slowly. Do this at least three times, at least three times a day. Sometimes it helps to remind yourself to do deep breathing by establishing a routine, like doing deep breathing exercises when you wake up, sit down for lunch, and as part of your bedtime routine. Another option is to set deep breathing alarms and reminders for yourself on your phone or other devices.

Make sure to stay hydrated. Dehydration can also contribute to increased inflammation. The goal is to focus on what you can control. You can decide to drink enough water that your body is able to maintain optimal hydration.

Move. That being said, please follow your doctor’s advice. If you haven’t already, schedule an appointment to discuss what healthy movement is recommended for you.

While you are at it, don’t forget to connect with others. As humans, we are wired for community and need time with others. Call a friend, facetime a loved one, do whatever is possible for you at this moment to connect with others who love and support you.

Lastly, while you may not be able to change your circumstance, you can change your resistance or acceptance of your circumstance and find peace. Practice radical acceptance. Some people have found the Serenity Prayer or other mantras to be helpful.

Learn more About Me and the Services I offer.

Tonya Molnar, PhD, LMHC, MHP specializes in insomnia and sleep health, trauma, and chronic pain and illness therapy with additional training in CBT-i for insomnia and CBT for chronic pain and illness management. As she completes her PhD in Counselor Education and Supervision, it is her honor to serve clients in Washington State using a telemental health approach at this time.