Living with chronic pain can have a profound effect on your mental wellbeing, triggering conditions such as anxiety, depression, and even PTSD. Understanding how your pain and mental health are connected is important, so you can get the right care and support for your needs.
The link between chronic pain and mental health
When you live with chronic pain, it can feel exhausting, frustrating, and isolating. The emotional toll can make your pain feel worse, creating a cycle where pain and mental distress feed into each other. Stress, anxiety, and depression can heighten how you experience pain, which is why it's essential to address both your body and mind when managing it.
Chronic pain and mental health statistics
Chronic pain affects more than three in four veterans that we support, and if you live with chronic pain, you are more likely to face mental health challenges. An estimated 35% to 45% of people living with chronic pain also experience depression, which can make it even harder to manage day-today life.
If you are living with chronic pain, our team of nurses, occupational therapists and counsellors can help. Why not get in touch today?
Psychological and biopsychosocial factors
These are ways that help explain how different factors influence the way you experience chronic pain.
Psychological factors
These are the mental and emotional aspects that influence chronic pain, including -
- Stress - prolonged stress can change the way you experience pain and worsen symptoms.
- Anxiety - fear or worry about pain can make it more intense and harder to manage.
- Depression - chronic pain and depression are closely linked. Depression can lower your pain tolerance and make coping with pain more difficult.
- Coping strategies - this is how you respond to pain (whether you tend to avoid activities or face them head-on) and it can impact the severity of your symptoms.
- Catastrophising - this is when you believe your pain is worse than it really is, or feel hopeless about it. This can amplify both your pain and emotional distress.
Biopsychosocial factors
This is how biological, psychological, and social elements interact to affect how you experience pain. It explains why chronic pain isn’t just a physical issue.
- Biological factors - genetics, physical injury, inflammation, and nerve damage contribute to the onset and persistence of chronic pain. The way people process pain signals can vary, so some individuals are naturally more sensitive to pain.
- Psychological factors - mental health conditions can impact how you experience pain, as can feeling helpless or pessimistic.
- Social factors - getting the right support from your family, friends, and caregivers can significantly impact your pain management and emotional well-being, as can economic stress, employment, and access to healthcare. Cultural attitudes toward pain and illness might also influence your behaviour when you are dealing with chronic pain.
By addressing all of these interconnected factors, treatment for chronic pain is likely to be more effective.
The effects of chronic pain on mental health
Chronic pain and PTSD
If you’ve experienced trauma, you may be dealing with both chronic pain and PTSD. The constant stress of PTSD can make your pain worse, while ongoing pain can trigger traumatic memories, keeping the cycle of pain and distress going.
Chronic pain and mood
When you’re in pain, it’s natural to feel frustrated, irritable, and less interested in the activities you used to enjoy. These mood changes can make your pain feel worse and lead to feelings of isolation.
Chronic pain and depression
Living with persistent pain can lead to depression, and feeling that life is no longer enjoyable. Depression can increase your pain sensitivity, make it harder to sleep, and drain your motivation - and all of these can make managing your pain more challenging.
Chronic pain and anxiety
You might find yourself constantly worrying about whether your pain will get worse or what the future holds. This anxiety can cause muscle tension and stress, making your pain more intense. Over time, this can lead to chronic anxiety, adding another layer of difficulty to managing your pain.
Chronic pain, mental health, and veterans
If you’re a veteran, you may face unique challenges when dealing with chronic pain. Injuries from your service, the stress of transitioning to civilian life, and the emotional weight of conditions like PTSD can increase your risk of anxiety and depression.
You may also find it difficult to navigate an unfamiliar healthcare system, or feel there is a stigma in asking for help.
Members of our support teams have experience dealing with chronic pain and many have served in the Armed Forces themselves. They can help you find the right care for both your physical and mental health needs. Why not get in touch today?
Common chronic pain conditions associated with mental health issues
Chronic pain often starts with a health condition, injury, or other long-term health issue. Over time, the nervous system can become more sensitive, intensifying and prolonging pain, and impacting your mental wellbeing. Some common pain conditions include:
- Fibromyalgia - a neurological disorder that causes widespread pain and fatigue
- Lower back pain - often caused by musculoskeletal injuries
- Arthritis - long-term joint pain and stiffness
- Migraines - recurring, intense headaches, often accompanied by visual disturbances and light sensitivity.
- Neuropathic pain - pain caused by nerve damage
- Complex Regional Pain Syndrome (CRPS) - severe, often burning pain in a limb.
- Chronic fatigue syndrome- extreme tiredness, often accompanied by pain
- Temporomandibular joint disorders (TMJ) - intense, persistent pain in your jaw
As a veteran, you may also experience chronic pain from conditions caused by your service such as a traumatic brain injury (TBI), spinal cord injuries, and phantom limb pain. If you have comorbidities - two or more medical conditions or diseases occurring at the same time - this can complicate diagnosis, treatment, and management.
Socio-economic factors
These are the social and economic conditions, like income, education, and employment, that influence your quality of life and opportunities.
Chronic pain might affect your ability to work, strain your relationships, and lead to higher healthcare costs, all of which can increase financial stress and social isolation. As a veteran, you may also face added economic challenges while transitioning to civilian life.
Pain management and mental health
When managing your chronic pain, you should consider both body and mind. Some approaches include:
Talk therapy (CBT) - CBT can help change how you think about and respond to pain, to help improve your emotional outlook.
Person-centred counselling - this is an empowering form of therapy that helps you explore your feelings and thoughts in a supportive and understanding environment.
Relaxation - methods such as meditation or deep breathing can help you manage stress and cope with pain more effectively.
Staying active - if you can manage it, even small amounts of activity can improve your mobility, ease your pain, and lift your mood.
Medication - the right medication can help with both pain and mental health issues.
Latest research into chronic pain and mental health
Researchers are exploring how chronic pain is connected to mental wellbeing. Some of the latest studies are looking at
- How the brain processes pain and how our thoughts and feelings affect this
- How living with ongoing pain can change how the brain works
- How inflammation and gut health might be linked to pain and mental health
- How your brain's ability to adapt might help with pain and mental health recovery.
The research suggests that pain isn't just about physical hurt - it's closely tied to our mental well-being. So treating both together might be the best way to improve your quality of life.
Self-help tips
Managing your chronic pain alongside your mental health may need professional help, but there are also self-help strategies you can try.
Stay active - gentle exercise can boost your mobility, reduce pain and improve your mood. There are some tips about how to increase your activity levels in this movement and mental health article.
Practice mindfulness - meditation and deep breathing can help reduce your stress and anxiety levels.
Seek support - talk to others who understand what you’re going through – it can provide both emotional relief and practical advice.
Set realistic goals - focus on small, achievable goals to help you maintain a sense of progress and control.
Maintain a healthy diet - good nutrition can improve your overall wellbeing. You can learn more about nutrition in this online self-help guide.
Keep connected - keeping in touch with other people can help lift your spirits and prevent isolation. You could try dropping into a local Help for Heroes café, where you can meet other veterans and find out more about the services and support that are available to you.
Develop a sleep routine - both chronic pain and conditions like anxiety and depression can disrupt your sleep, sometimes creating a cycle that’s hard to break. But you can take steps to help improve your sleep quality. You can read more about this in our sleep and chronic pain article.
Keep a pain journal - tracking your pain, activity levels, and mental wellbeing can help you spot patterns and identify triggers.
Learn more about managing your pain - consider taking our pain awareness course. You’ll develop a deeper understanding of your pain, and find tools to help you cope better with it.
You can find out more about managing pain by reading this tips for managing chronic pain article.
How we can help you with chronic pain
We can help you manage the impact that chronic pain has on your life. Our team of nurses, occupational therapists and counsellors can help you to understand your pain, and help you find ways to manage it that are right for you. Find out more about how we can support your physical health needs.
To get support, all you need to do is submit an online form or call our friendly helpline team on 0300 303 9888.
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