Managing Stress to Reduce Pain

Managing Stress to Reduce Pain

Stress and chronic pain are closely linked. When you are stressed, your body releases hormones that can tighten muscles, increase inflammation, and make pain feel worse. Learning to manage stress is an important part of a pain management plan.

How Stress Affects Pain

• Triggers muscle tension and spasms.
  • Increases inflammation, which can heighten pain.
  • Disrupts sleep, leading to more fatigue and discomfort.
  • Lowers your ability to cope with pain emotionally.

Quick Daily Stress-Busting Techniques

Deep Breathing (2–5 minutes)

Sit comfortably. Inhale through your nose for 4 counts, hold 1–2 counts, exhale through your mouth for 6 counts. Repeat several times.

Progressive Muscle Relaxation

Starting at your feet and moving up, gently tense each muscle group for 5 seconds, then relax for 10 seconds.

Mindfulness Check-In

Pause, notice your thoughts and sensations without judging them, then return focus to your breath.

Gentle Stretching or Yoga

Simple stretches release muscle tension and calm the mind.

Guided Imagery

Picture a peaceful place—like a beach or forest—while breathing slowly.

Short Walk or Movement Break

A 5–10 minute walk or light movement can lower stress hormones and improve circulation.

Gratitude Practice

Write down three things you are grateful for each day to shift focus away from pain.

Tips for Lasting Stress Management

• Set aside at least 5 minutes each day for relaxation—small, consistent efforts add up.
• Create a calming bedtime routine to improve sleep and pain control.
• Stay socially connected with friends, family, or support groups.
• Discuss ongoing stress, anxiety, or depression with your healthcare provider—counseling or therapy may help.

Key Takeaways

• Managing stress is an essential part of pain management.
  • Quick daily techniques like deep breathing, mindfulness, or gentle movement can lower stress and ease pain.
  • Regular practice builds long-term resilience and supports your overall treatment plan.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.