Anxiety disorders are the most common mental health condition on the planet and are inextricably connected to physical pain. It’s been observed that at least 75 percent of medical doctor visits are related to anxiety. Even when you make an appointment for chronic pain, you may actually be talking about anxiety.
Anxiety can cause pain. Chronic pain can cause anxiety. Sometimes, it’s not always possible to discern cause and effect, but they co-exist and cause distress. A negative feedback loop has been created, and regardless of what came first, getting relief is essential.
A Few Basics About the Chronic Pain and Anxiety Cycle
Conditions like Generalized Anxiety Disorder (GAD) have been shown to cause chronic pain (back pain, neck pain, etc.).
Meanwhile, if the pain pre-dates the GAD, the anxiety can heighten pain perception.
People with anxiety may be more prone to inflammation which, in turn, results in more pain.
Chronic pain is found to create more anxiety by making people worry about the severity, duration, and impact of the pain.
The anxiety causes by worrying about pain restarts the cycle and leads to more pain.
So, Anxiety Does Cause Chronic Pain
Sometimes. Here are a few reasons how and why:
It’s very difficult not to tense up physically when feeling stressed and anxious. This tightens muscles. Over time, the tightness results in aches, tenderness, and chronic pain.
In a less cause-and-effect way, chronic stress has been shown to impact the body in a variety of ways. Each of these outcomes has the potential to cause internal and/or external pain.
Anxiety disorders change how our nerves function. They get hyper-stimulated, and, you guessed it, that is a predictor for more pain.
A major part of anxiety is how it triggers your fight-or-flight response. This stress reaction releases a flood of hormones (like cortisol) which lead to inflammation—a common cause of chronic pain.
And Does Chronic Pain Cause Anxiety?
Living with chronic pain and/or illness is a challenge. It increases your likelihood of anxiety symptoms by 300 percent. You may worry about the future, find your daily functioning to be hampered, and struggle with panic attacks. Needing medical care is another powerful source of stress. There are financial costs, of course. But also, being subject to appointments, tests, etc., can amplify your distress.
As you just learned, this increase in anxiety can quite often translate into even more physical discomfort. The cycle feels insidious and disheartening. But there are steps you can take.
Coping With Anxiety And Chronic Pain
Depending on what kind of chronic condition you have, this may include medications. However, drugs are not always required; either way, there are powerful methods for coping that are natural and effective. This can include alternative treatments like acupuncture and yoga. However, there is so much you can do on your own. For example:
Healthy Eating Choices: What you eat (or not) can have a profound effect on how much anxiety and/or chronic pain you feel. Talk with a skilled nutritionist to get your diet in order.
Daily Exercise: Movement can go a long way in making you more flexible, less susceptible to pain, and enhance your mood.
Regular Sleep Patterns: Get to bed and wake up on a schedule—aiming to get at least 7-8 hours of restful sleep each night.
Relaxation Techniques: Look into meditation, visualization, mindfulness practice, and breathing exercises.
You Are Not Alone
Many people struggle with anxiety and pain. There are treatment options and many experienced therapists to help you implement those options. I’d love to connect with you to talk about the ways you can recover and thrive again. Read more about therapy for anxiety.