Chronic pain can be a debilitating condition that affects 1 in 5 people worldwide. Not only does it cause physical discomfort, but it can also cause emotional distress and fear. The constant worry of having to endure pain on a daily basis can be overwhelming, leaving many individuals feeling anxious and helpless, increasing their pain. There are proven methods to cope with the fear of chronic pain and regain control of your life. In this blog post, we will discuss seven effective ways to manage and overcome the fears that come with living and moving with chronic pain.
Signs that Fear is Taking Over
Living with chronic pain can be an overwhelming and challenging experience. It’s not just the physical discomfort that takes its toll; it’s also the fear that comes with it. So, how do you know if fear is taking over your life? Here are some signs to watch out for:
1. Avoidance: If you find yourself constantly avoiding activities or situations that could potentially trigger your pain, it could be a sign that fear has taken hold. You may be missing out on important experiences and opportunities because of this fear.
2. Constant worry: Do you constantly worry about your pain getting worse or not being able to handle it? This persistent worry can lead to heightened anxiety levels and make it even harder to manage your pain effectively.
3. Isolation: Are you withdrawing from social activities and isolating yourself from friends and loved ones? Chronic pain can be isolating enough on its own, but when fear creeps in, it can amplify those feelings of loneliness and isolation.
4. Over-reliance on medications: If you find yourself relying too heavily on pain medications to cope with your fear, it may be a sign that fear is taking over. While medications can be helpful, they should not be the only tool in your toolbox for managing your pain.
5. Negative self-talk: Pay attention to the way you speak to yourself. If you constantly berate yourself or have negative thoughts about your ability to cope with your pain, fear may play a big role in those thoughts.
How the Body Responds to Fear
Fear can be subtle yet overwhelming and often takes over our lives. This prevents us from living fully. But have you ever wondered why your body responds the way it does when you feel afraid?
We know that our nervous system automatically responds to our environment by going from “Safety” into “Fight, Flight, Fawn or Freeze”. We have a threat detection system, known as Noception, which takes in cues from the environment automatically without our conscious awareness and elicits a body response in the form of “get ready to fight” (fight), “I better escape!” (flight), “I need to shut down and numb out” (freeze), ” I need to reduce conflict” (fawn) or “I’m feeling safe and want to socially engage.”
From our nervous system response comes our automatic emotional reactions. Feelings of agitation, frustration, and anger often come up to protect us from feeling the vulnerable emotions of fear. Once our body responds automatically, it sends the message up to our brain and our brain must make a story of what’s going on. The story we make can determine the degree of fear or defense states we go into, or can determine the degree of safety we can feel in that moment.
During the fight or flight response, several physiological changes occur in our bodies. Our heart rate increases, blood pressure rises, and we start to breathe more rapidly. This is because our body is preparing to either fight the perceived threat or run away from it. Additionally, our muscles tense up, ready for action, and our senses become heightened to better detect any potential dangers.
What a Nervous System Needs to Feel Safe
Our nervous system plays a crucial role in our sense of safety and well-being. When it comes to managing and overcoming the fear that often accompanies chronic pain, understanding what the nervous system needs to feel safe is essential.
Firstly, the nervous system needs a sense of predictability and stability. Chronic pain can often feel unpredictable, causing us to constantly anticipate the worst-case scenarios. By creating routines, having accurate information, and incorporating structure into our daily lives, we can provide a sense of stability that helps the nervous system feel safe.
Secondly, the nervous system needs support and connection. It’s important to surround ourselves with a network of supportive friends, family, or professionals who can understand and empathize with our experience. Having a support system can provide a safe space to express our fears and concerns without judgment.
Thirdly, the nervous system needs relaxation and self-care. Chronic pain can be physically and emotionally exhausting, and taking time to relax and care for ourselves is crucial. Engaging in activities that promote relaxation and rest in the 7 categories and make YOU happy. That’s what you need to make time for. It’s more than deep breathing exercises, meditation, or taking warm baths.
5 Step Process to Overcoming Fear
Everyone likes a good process and I am no different than you. Here are 5 steps to learning to overcome an individual fear.
1. Accept it: The first step is to acknowledge and accept your fear. It’s okay to feel afraid, but remember that fear does not define you. By accepting your fear, you can begin to explore ways to cope with it.
2. Identify it: Take some time to identify the specific fears you have related to your chronic pain. Are you afraid of exacerbating your pain? Or perhaps you’re fearful of being a burden to others. By pinpointing your fears, you can better address them.
3. Feel it: Allow yourself to feel your fear. It’s normal to feel anxious and scared when living with chronic pain. Give yourself permission to experience these emotions and be gentle with yourself during this process. Stop stuffing it!
4. Face it: Confront your fears head-on. This may involve gradually exposing yourself to activities or situations that trigger your fear. Start small and slowly build up your tolerance. Facing your fears can help you realize that they are often unfounded or exaggerated.
5. Practice it: Overcoming fear takes practice and repetition. Engage in techniques that help you manage your fear, such as deep breathing exercises, mindfulness, or visualization. The more you practice, the more you will build resilience and develop effective coping mechanisms.
Remember, overcoming fear is a journey, and it’s important to be patient and kind to yourself throughout the process. By following these steps and seeking support when needed, you can learn to manage and overcome the fear associated with chronic pain.
Tackling Fear of Movement
This starts with the 5 steps above. Acknowledge you are feeling something. Identify it. This is surprisingly important, feel it. Don’t stuff it. Avoid Intellectualizing it (thinking your feelings). Let the sensation be what it is. Stuffing it just riles up the nervous system more.
Tip 2: Body Scan & Breath
Do a body scan once you identify you are experiencing fear. Start your breathing exercises to reinforce to your nervous system that you are safe.
Tip 3: Visualize a Positive Outcome
Take a moment to imagine yourself pain-free, engaging in activities that bring you joy and fulfillment. Picture yourself doing the things you love without any limitations or fear. Visualize yourself feeling strong, confident, and in control of your body.
Try to incorporate as much detail as possible. Imagine the sights, sounds, and even the smells associated with your desired outcome. Feel the joy and excitement that comes with being pain-free and fully engaged in life.
Tip 4: Explore ways to move, Be Playful
Being playful with movement allows us to let go of expectations and judgments. It encourages us to experiment, try new things, and find joy in the process. Whether it’s dancing, swimming, or playing a game, being playful with movement can help shift our focus from pain to pleasure. It allows us to listen to our bodies and find movements that feel good rather than exacerbating our pain. Instead of viewing movement as a chore or a means to an end, we can see it as a form of self-expression and a way to connect with our bodies. See how many ways you can find to pick something off the floor, I dare you.
Tip 5: Try it Smaller
For example, if you’ve been avoiding certain activities due to fear of triggering your pain, try starting with something small. Take a short walk around the block or engage in a low-impact exercise like stretching or gentle yoga. By starting small, you can gradually build up your confidence and tolerance for activity without overwhelming yourself.
The key is to listen to your body and honor its limitations. Pushing yourself too hard too soon can backfire and increase your fear. Take your time and be patient with yourself. It’s okay to start small and progress at your own pace.
You can try breaking down larger tasks into smaller, more manageable steps. If the thought of going out to socialize feels daunting, try inviting a close friend or family member to join you for a low-key activity like having a cup of coffee or going for a short walk. Having a supportive friend by your side can help alleviate some of your fears and make the experience more enjoyable.
Tip 6: Do it With a Friend
Not only can a supportive friend lend an empathetic ear, but they can also offer practical support. They can accompany you to doctor’s appointments or help with household tasks when you’re feeling overwhelmed. Knowing that you have someone there to lean on can make the journey of managing chronic pain feel a little less daunting.
In addition to emotional and practical support, a supportive friend can also encourage you to step outside of your comfort zone. They can gently push you to try new activities or engage in social outings that you may have been avoiding due to fear. With their support, you can gradually build up your confidence and regain a sense of control over your life.
Tip 7: Have the Facts
Accurate facts can change our understanding of pain, the world around us, and a million other things. Know that movement is better than not moving. 100% of the time. Learning skills to improve your quality of life as you navigate your pain journey is the only way to go. You increase life as you reduce pain and fear. If you have questions, book a consult with me, and let’s get you moving in the right direction!
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