I know you have heard it, mindset. ” Just think positive.” ” If you had a better outlook you might not hurt so much.” “Why do you focus so much on your pain.” ” You’re depressed, not in pain, think positive.” ARGUHHHH! I know I have heard all of these things and more when I was in chronic pain. Frankly, it just made me irate. I assume it does you too.
As I fell down the rabbit hole of the science of pain over11 years ago – I ignored the research on “mindset”. I wasn’t ready to hear it yet. Over the last 6 years or so, I have dove in and started understanding that once again, we have a labeling issue. In this blog post, let’s explore what a positive mindset really means, why it matters, and how it can help you on your journey towards healing and recovery. ‘Cause really, that’s what we all want, right?
Defining a Positive Mindset in the Context of Chronic Pain
Kendra Cherry from Very Well Mind defined a positive mindset this way.
“Positive thinking actually means approaching life’s challenges with a positive outlook. It does not necessarily mean avoiding or ignoring the bad things; instead, it involves making the most of the potentially bad situations, trying to see the best in other people, and viewing yourself and your abilities in a positive light.”
We’ve been looking at the importance of experiencing the harder realities of living with pain. Check out the resources at the bottom of this post. A mindset that leans positive doesn’t ignore the realities of life. Instead, it focuses on concepts like acceptance, resilience, gratitude, mindfulness, optimism and integrity.
The traits and characteristics listed above give us a hint to why this is so important. If you comb through the literature, you’ll see a plethora of benefits linked to optimism, resilience, and mindfulness. You’ll see that awareness and integrity are linked to better quality of life, and acceptance and gratitude can take you from the “okay life” to the “good life.”
The Significance of a Positive Mindset for Pain Management
A positive mindset significantly influences how individuals manage and perceive their chronic pain. We really shouldn’t be shocked by that. Studies have revealed that maintaining a positive outlook can lead to decreased pain levels, enhanced mood, and an elevated sense of overall well-being. By embracing a positive perspective, people create a conducive environment for healing and recovery.
This mental shift allows for the exploration of pain management strategies with optimism, opening the door to potentially effective treatments and coping mechanisms that might have been overlooked with a negative mindset.
Engaging with one’s pain through a positive lens also fosters resilience. This resilience becomes a powerful tool, enabling individuals to navigate the challenges of chronic pain with strength and determination. The belief in one’s ability to overcome obstacles and improve one’s quality of life motivates proactive steps towards managing pain, such as consistent physical activity, mindfulness practices, and seeking supportive communities.
Moreover, a positive mindset enhances the ability to handle the emotional toll of chronic pain. It encourages the processing and acceptance of a range of emotions without becoming overwhelmed by them. This balanced emotional approach supports better stress management, which is crucial, as stress can exacerbate pain symptoms.
The Trap of Toxic Positivity and the Importance of Authenticity
While striving for a positive mindset holds significant power in managing chronic pain, it’s critical to recognize the potential pitfall of toxic positivity. This form of forced optimism dismisses genuine feelings, pushing individuals to ignore or invalidate their authentic emotions in the pursuit of relentless positivity. The brain knows when you are lying to it, so don’t. Be authentic. Sometimes life is just sucky and hard.
Such an approach not only hinders emotional healing but can also amplify feelings of isolation, shame, and inadequacy. Acknowledging the full spectrum of emotions, including those that are uncomfortable or painful, is crucial for genuine healing and progress.
Authentic positivity, unlike its toxic counterpart, allows for a balanced and realistic outlook. It means actively seeking joy and hope without denying the existence of sorrow and frustration. By honoring all emotions as valid and important, individuals can navigate their journey through chronic pain with a sense of integrity and truth.
This acceptance does not weaken their resolve or optimism; rather, it reinforces their resilience, enabling a deeper connection with themselves and a more nuanced approach to pain management. Embracing authenticity paves the way for a positive mindset that is both sustainable and profoundly impactful, fostering an environment where healing is rooted in reality and bolstered by a truthful acknowledgment of the personal experience of pain.
Why the Brain Resists Lies and Embraces Authentic Positivity
Our brains have evolved to detect incongruence between our internal beliefs and external expressions. This innate mechanism explains why pretending to feel positive, when we actually harbor doubt or despair, rarely aids in managing chronic pain effectively. Authentic positivity, rooted in genuine beliefs and emotions, aligns with our internal truth, enabling our mind and body to engage fully in the healing process.
When we attempt to mask our true feelings with a facade of positivity, our brain recognizes the discrepancy and may trigger a stress response. This physiological reaction can exacerbate feelings of discomfort and conflict, further impeding our capacity to cope with chronic pain. In contrast, when we embrace positivity that reflects our true feelings and beliefs, our brain supports this alignment, reducing internal conflict and enhancing our psychological well-being.
Embracing authentic positivity involves acknowledging the reality of our situation, including the existence of pain, while also holding onto hope and optimism about our ability to manage and improve our condition. This balanced approach encourages our brain to release neurotransmitters, such as serotonin and dopamine, which promote feelings of happiness and reduce the perception of pain.
Understanding Negativity Bias and the Effort to See the Bright Side
Negativity bias, a phenomenon hardwired into our brains, often magnifies negative experiences while minimizing the positive ones. This predisposition means that individuals might naturally gravitate toward and ruminate on their limitations or the discomfort they face daily. However, acknowledging this bias opens the door to actively counteracting it through deliberate effort and practice.
One effective strategy involves actively seeking out positive experiences and focusing on moments of joy, no matter how small they may seem. For instance, celebrating minor victories or pleasant interactions throughout the day can gradually shift one’s perspective from a default of negativity to one of optimism. Additionally, practicing gratitude plays a crucial role in this transformation. Keeping a gratitude journal or simply taking time each day to reflect on things one is thankful for can retrain the brain to highlight the positive, reducing the impact of negativity bias.
Focusing on What You Can Do, Not What You Can’t
Concentrating on your capabilities, rather than limitations, marks a pivotal shift towards empowerment amidst chronic pain. Establish achievable goals that align with your current abilities to foster a sense of accomplishment and progress. Practicing self-compassion becomes crucial; remind yourself of your strength and resilience, especially on difficult days.
Actively seeking support from others, whether through sharing experiences or receiving encouragement, creates a network of understanding and assistance. This collective effort not only bolsters your own spirit but also contributes to a community of resilience. Embrace adaptive strategies that enhance your daily life, from modifying activities to discovering new hobbies that accommodate your condition.
Celebrate every success, no matter the size, recognizing each as a step forward. This approach not only shifts your focus to the positive but also actively constructs a life rich with fulfillment and hope, despite the challenges of chronic pain.
Resources:
Need Help Building some of these skills? Check out my online course helping you build the skills you need to improve your pain.
