How Your Thoughts and Feelings Influence Pain

Did you know that how you experience pain can depend on what’s happening in your life and, more importantly, what you think and feel about your situation? Research has shown that the intensity and unpleasantness of pain can be directly affected by your thoughts, emotions, and surroundings.

Let me give you an example. In one study, participants were asked to place their heads inside a device they were told would administer electrical currents (although it didn’t actually do anything). Despite no real stimulation, participants reported pain that matched the level of "stimulation" they thought they were receiving!

This study highlights an important point: if you expect to feel pain, your brain can create that pain, even when nothing harmful is actually happening.

We also know that your pain experience can depend on who is around you. For example, male participants in another study tolerated higher levels of pain when a female was administering the test. Clearly, your expectations, feelings, and even your social environment can play a significant role in how much pain you feel.

This means that one of the most important things you can do when experiencing pain is to pay attention to your thoughts and feelings. When we dwell on negative thoughts or stress about our pain, it often makes things worse. The more you focus on these negative emotions, the more your brain reinforces those pain signals, locking you into a cycle of stress and discomfort.

Think of this as the "stress merry-go-round". Stress and anxiety can fuel pain, and pain can then fuel more stress and anxiety. This process is driven by your body’s hormonal (endocrine) system. When you’re stressed, your body releases hormones like cortisol and adrenaline. These “stress hormones” are designed to help you in dangerous situations by activating your fight-or-flight response. However, if your brain constantly perceives danger, these hormones stay elevated for too long, leading to issues like slowed healing, depression, and a heightened pain response.

So, what can you do about it?

There are several strategies that can help you manage both your pain and the stress that fuels it:

Mindfulness meditation: Mindfulness helps calm the mind and reduce worry, which can help lower stress and pain levels. There are plenty of apps and online resources to get started on your mindfulness journey.
Nutrition: Eating a healthy, anti-inflammatory diet can help calm down the inflammation in your body, reducing the pain signals being sent to your brain.
Sleep: Quality sleep is crucial for managing pain and stress. While stress and pain can often interfere with sleep, prioritizing good sleep habits can help protect you from both.
Movement: Gentle movement, even if it’s just imagining movement when pain prevents physical activity, can help retrain your brain and body to reduce pain. Yoga or simple spinal exercises are particularly beneficial.
Social connections: Spend time with friends and loved ones. Laughter, social interaction, and doing activities you enjoy can help lower stress and reduce pain.
Chiropractic care: Chiropractic adjustments can help improve communication between your brain and body, helping your brain better understand what’s happening in your body and manage pain more effectively.

Research shows that chiropractic care not only helps people with back pain, neck pain, and headaches but also has an impact on the brain's pain-processing centers, like the prefrontal cortex. By seeing your family chiropractor, you can help fine-tune your brain's pain response, reducing the intensity and duration of your pain.

If you’re struggling with chronic pain, remember this: stay positive, move often, eat well, sleep well, and see your family chiropractor to give your brain the tune-up it needs. With the right approach, you can break the cycle of pain and take back control of your health.

Click here to watch a video all about how thoughts influence pain.

For more information or to schedule an appointment, contact us at Lane Cove Chiropractic—we’re here to help you feel your best!

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie