How to cope with Pain
We all experience pain differently and it can be difficult to explain to others how our pain is affecting us, both mentally and physically. Chronic pain in particular is difficult to cope with as it can last for long periods of time with little improvement. Chronic pain can often lead to irritability, fatigue, sleep disturbance, lack of motivation, low moods and feelings of frustration. Movement may also be limited by someone who is experiencing chronic pain, which can lead to a reduction of strength and flexibility which can also lead to a variety of negative feelings.
The way that our bodies experience pain is very complex, with all sorts of factors influencing our experience of pain. Sometimes, there are moments when we are barely aware of our pain – this is often when all our attention is focused on a particular task. On the other hand, there are also times where we are very much aware of our pain, and it can often feel much worse when we think about it. The Gate Theory of Pain is a helpful way to make sense of our experience of pain. The spinal cord is where all the nerves in our body go. Imagine at the spinal cord there are a series of gates to where messages about pain go through to get to your brain. Sometimes, these gates are more open than other times. When the gates are more open, more pain messages pass through to the brain which will cause you to experience higher levels of pain. When they are more closed, less messages get through to the brain which will cause you to experience less pain.
So, what factors open the gate? There are three main factors that open the gate and causing us to experience more pain:
Stress and tension can lead to the gates of pain being more open. Emotional states such as being anxious, worried, angry or depressed all contribute to opening the gates of pain, as well as having a lot tension in the body.
Mental factors can impact your experience of pain. Focusing all your attention on your pain can open up the gates. Boredom can also lead to the pain gates opening more.
Lack of activity such as not moving around or having stiff joint can also lead to the gates being opened.
Now that we know factors can open the gates of pain, what factors close the gates to help us to reduce our experience of pain. Four factors that close the gates of pain are:
Relaxation and contentment has been found to help close the gates of pain. This includes feeling happy and optimistic as well as relaxed in yourself.
Mental factors again can also help to close the gates of pain. Being involved and taking interest in life or intensely concentrating on something other than pain (such as a book or work) can distract you from pain and help close the gates.
Activity can help to close the gates, this can be done by developing your fitness and engaging in exercise.
Physical factors such as certain medication, heat, massage and acupuncture have all been found to help close the gates and reduce pain.
Putting what we know into practice about pain can help you to manage your pain better. Try to think of some changes you can make to improve your pain situation.