Chronic pain is challenging enough even when we attack the problem with a healthy mindset, and it only gets harder to manage if we catastrophize pain in our heads. Pain catastrophizing occurs when we overestimate the negative effects of pain and place significant focus on the presence of pain and the helplessness that can accompany a pain condition. Not only can pain catastrophizing make symptoms of chronic pain seem more intense, but it can also negatively affect your ability to overcome your pain condition.

With that in mind, we wanted to use today’s blog to share some tips for preventing pain catastrophizing and reducing pain’s impact on your psyche.

How To Avoid Pain Catastrophizing

Here are some tips to work towards a healthy mindset over your pain and prevent pain catastrophizing.

1. Control What You Can Control – This is a tip we’ve shared on the past when it comes to chronic pain care, but it can’t be understated. One of the most frustrating things about a chronic pain condition is the uncertainty that surrounds it. You never know when a flare up may occur and or whether tomorrow will be a good day or a bad day, but if you focus on controlling the controllable aspects of your life, you may find that it’s easier to manage pain in your mind. You may not be able to control every aspect of your day, but if you make positive strides in the modifiable areas of your life, you can take solace in knowing that you’ve done your part to gain control over your condition. Knowing that you’ve put in the work can help you avoid pain catastrophizing.

2. Understand What You’re Up Against – Misconceptions about your pain condition and your treatment can lead to pain catastrophizing. When you understand your condition and the best ways to manage symptoms and treat the underlying problem, you’re less likely to start catastrophizing.

3. Mindfulness, Meditation And Stress Relief – Studies have shown that stress can amplify pain sensations. When we’re stressed, not only can it lead to a pain flare up, but it can also lead to more intense pain sensations, and when this happens, it’s easier to start catastrophizing your pain. Instead, find a healthy way to manage stress and work to identify it and eliminate it from your life. Some people turn to exercise, others turn to mindfulness, while others turn to meditation or deep breathing techniques. Find a stress relief technique that works for you, and you can have a healthier mindset in regards to your pain condition.

4. Care For Your Mental Health – Finally, we oftentimes focus too intensely on the physical affects of a chronic pain condition. After all, pain is the most common and bothersome physical condition, but it’s important to remember that chronic pain affects our physical, mental and emotional health. There is a distinct possibility that your pain catastrophizing is connected to an underlying mental health issue like depression or anxiety that is being overlooked. Make sure that your chronic pain provider is willing to treat the totality of your pain condition, and that means understanding how pain impacts more than just your physical health.

Pain catastrophizing can be a significant hindrance to chronic pain treatment, so talk with your pain care provider if you believe that you could benefit from reframing your mental approach to pain care. For more information, or for help with a different aspect of chronic pain management, reach out to Dr. Cohn and his team today at (952) 738-4580.