Examining The Connection Between Pain And Mental Health

Medically reviewed by Majesty Purvis, LCMHC
Updated October 16, 2024by BetterHelp Editorial Team
Please be advised, the below article might mention trauma-related topics that include suicide, substance use, or abuse which could be triggering to the reader.
Support is available 24/7. Please also see our Get Help Now page for more immediate resources.

Note: This article is not a replacement for medical advice from a doctor. If you haven’t visited a doctor about your physical pain, consider consulting your primary care physician for advice before seeking alternative treatments. 

Pain is often associated with physical illness, but more modern studies have found that it may also be connected to mental health. Mental health conditions can have physical symptoms and often co-occur with certain diseases, including autoimmune conditions. In addition, bodily pain from a physical illness may directly impact and strain the state of your emotional, social, or psychological well-being.

Often, treating mental health can improve physical health and vice versa. If you’re experiencing physical pain, learning about the connections between pain and mental health and what you can do to reduce this pain may be helpful. 

Getty/Vadym Pastukh
Need someone to talk to? Online therapy might be right for you

The connection between physical pain, and mental health

The bond between physical pain, emotional pain, and overall mental health has been studied and confirmed by a significant body of research. While researchers strive to consistently make new developments, below are a few conclusions they’ve arrived at.  

Physical health conditions can increase the chance of mental illness 

The correlation between physical health conditions and mental illness is a central focus of research. People with physical health conditions that cause pain, including but not limited to fibromyalgia, rheumatoid arthritis (RA), and irritable bowel disease (IBD), are statistically more likely to develop mental health conditions, including depression and anxiety. 

Living with any physical health condition can affect all aspects of life, including social relationships and one’s ability to accomplish daily tasks. Concomitantly, mental health conditions can worsen pain and other symptoms of physical health conditions, which may cause a cycle of pain and distress. 

Mental health conditions and the nervous system

Physical symptoms, including body aches, headaches, gastrointestinal distress, and muscle tension, accompany various mental health conditions. Anxiety disorders like generalized anxiety disorder (GAD) and depressive disorders are linked to these symptoms. 

Researchers have also found a significant link between post-traumatic stress disorder (PTSD), trauma, and chronic pain. While symptoms like GI pain or distress, body aches, and tension can be a symptom of a mental health condition, this is not always the case. Seek medical attention if the pain is persistent, severe, or impacts your functioning. 

Regardless of the cause, physical pain can strain your overall life and functioning, which can be challenging to cope with emotionally. However, there are ways to improve your quality of life and move forward when experiencing pain. 

How to cope when everything hurts 

There are several ways you can address physical and mental health simultaneously. However, what works for one person may not work for another. There may be a trial-and-error stage before you find the solution that reduces your pain and improves your mental health. Consider the following options to get started. 

Seek medical advice from a professional

Before trying self-care strategies, seek medical treatment for your physical pain—especially if it is ongoing, severe, or without a predetermined cause. Only a medical professional can rule out an illness, and some illnesses can be serious. A provider who offers or refers you for medical testing may also be able to refer you to a specialist or another professional if needed, which may be the case for those who live with a mental illness. 

Getty

Explore your treatment options

Pain treatment may vary depending on the cause of your pain and other factors. Acupuncture and massage therapy are some treatments that can be used for pain. Medication may sometimes be used for physical pain, mental health purposes, or both. Some antidepressants are prescribed for physical pain due to their action in treating neuropathic pain syndromes, such as fibromyalgia. 

Consult your doctor before starting, stopping, or changing medications. Some people benefit from a combination of different treatments, so try not to lose hope if the first option you try does not work.

Get enough sleep

Not getting enough sleep can increase physical pain and other physical health symptoms. However, when living with pain, it may affect your sleep patterns. Those with chronic pain are significantly more likely to live with insomnia. Though how much sleep you get may not always be within your control, practicing recommendations for sleep hygiene can help. Sleep hygiene may involve the following steps: 

  • Turning off electronics before bed
  • Limiting caffeine intake 
  • Avoiding substance use 
  • Exercising 
  • Going to sleep and waking up at the same time each day 
  • Getting out of bed momentarily and returning instead of laying in bed for hours 
  • Keeping your bedroom cool 
  • Keeping your bed clean and free of clutter 
  • Not working or spending your day in your bed 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

You may also be able to use relaxation techniques to reduce distress and calm yourself before bedtime. For example, progressive muscle relaxation, visualizations, and breathing exercises are often used due to their direct action on the nervous system. 

With progressive muscle relaxation, you tense one muscle group in your body at a time and consciously relax them. Other relaxation techniques can be researched online or discussed with your mental health or healthcare provider. If you live with a sleep disorder, such as insomnia, a range of treatments may be available by meeting with a sleep specialist. 

Practice self-care and compassion

Self-care can involve practicing ways to preserve and improve your health, well-being, and happiness. Both self-care and compassion can be essential during moments of stress and pain. When you take steps to maintain your well-being, you are proactively limiting the possibility of negativity in your life while building resilience against stressors. A supportive daily routine, respecting your need for rest, and positive self-talk can also be helpful.  

Self-esteem and mental health are connected, so try to speak to yourself kindly and challenge maladaptive thoughts when they arise. Like pain management and symptom management in mental health conditions, self-care looks different for everyone and can change over time. 

Stress may increase physical pain and mental health symptoms. Stress management can become crucial in your self-care routine, especially if you face ongoing concerns related to pain. Stress management practices can include but are not limited to:

  • Breathing exercises
  • Cognitive reframing
  • Physical activity
  • Spending time outdoors
  • Decreasing the stressors in your life 
  • Seeking support from a mental health professional

Meet others who are navigating chronic pain

Research shows that peer support methods like support groups offer several benefits, including feeling less alone and increased motivation. Peer support can also be a part of stress and symptom management. There are support groups for various physical and mental health conditions. 

As physical and mental health conditions may accompany social stigmas, meeting other people going through similar challenges may be cathartic. In addition, individuals can often find groups both online and in-person. If you have a loved one with a mental or physical health condition, there are peer support groups for partners, friends, or family members of these individuals. 

Getty/Vadym Pastukh
Need someone to talk to? Online therapy might be right for you

Connect with a professional when experiencing anxiety and depression

Physical treatment may not be the only relief method for pain. Meeting with a therapist has also been proven effective for pain management. A therapist can guide you through self-care techniques, improving self-esteem, and identifying practical coping skills to use in your daily life. It can be essential to have a place to discuss what you’re experiencing so that you won’t face judgment or stigmatization. Your therapist may also help you validate your pain and find coping methods, such as mindfulness and muscle relaxation. 

Benefits of online therapy for understanding the connection between pain and mental health

You can find a therapist to work with by visiting a face-to-face clinic, getting a doctor referral, contacting your insurance company, looking through a provider directory, or signing up for an online platform like BetterHelp. Online therapy may be preferable to some people experiencing pain, as they can receive treatment from home without leaving the home. Leaving for an appointment might be impossible for those with chronic pain.  

Effectiveness of online therapy in treating anxiety and depression

Remote therapy conducted via online therapy platforms is a convenient and effective way to get care from a qualified mental health professional in the comfort of your home (or anywhere you have a stable and reliable internet connection). Research has shown that online therapy is equally as effective in helping treat mental health as in-person therapy. For example, a study published in the peer-reviewed research Journal of Clinical Psychology revealed that, in over 100 different online counseling trials, overall attitudes between both counselors and participants were as positive as with in-person counseling

Takeaway

Physical and emotional pain are often connected. If you have co-occurring physical and mental health conditions or are looking to understand this connection in further detail, you’re not alone. Consider reaching out to a therapist online or in your area for further guidance and support.
Seeking to improve your mental health?
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet started