Positive Thinking for Pain Relief

Dr. FUNG Shuk Man, Amy

Honorary Consultant in Clinical Psychology

Clinical Psychologist

Health Psychologist

• Have you ever seen athletes fall or get injured during a competition and still continue to compete?
• Have you heard that giving birth can involve excruciating pain, yet women are willing to accept this “natural duty”?
• Have you ever experienced finding bruises or even minor injuries on your body, but not knowing how you got hurt, only for the pain of the injury to suddenly become apparent once you realise it?

The examples above emphasise a crucial point: perceiving pain requires our attention. In fact, the function of pain is to draw the attention of the person involved and then initiate appropriate responses to deal with the injury. When the intensity of pain is not at its maximum, the person may be completely unaware while focusing on other important matters, only to suddenly feel the pain when they see the wound. Even if the intensity of the pain is very high, the person may ignore it, or bear the pain resolutely and continue with their immediate tasks, such as athletes competing or women giving birth, all of which can illustrate this point. Their ability to endure pain can be extraordinarily heightened by certain higher values, purposes, or goals.

The complexity of the issue of pain is evident. Pain is not just a physical sensation, but is also impacted by numerous social and personal psychological factors, such as cultural and racial backgrounds, age and gender differences, emotional factors (such as fear, anxiety, and depression), as well as cognition, expectations, coping strategies, and previous experiences of pain, all of which play a role in the perception and experience of pain. Some individuals may endure pain due to their introverted nature or societal influences, such as being told not to “make a fuss” since childhood or gender role stereotypes. However, it is essential to pay attention to pain, as ignoring it may result in missed body signals. On the other hand, excessive focus on pain often leads to distress, impacting emotions, hindering work and social interactions, and significantly reducing quality of life.

Chronic pain is an exemplary illustration.

As a result of enduring pain for an extended period, numerous patients may encounter feelings of anxiety or depression. They may become fearful about the pain and afraid of experiencing additional pain if they are injured again. These individuals may also entertain extreme thoughts, such as the fear of becoming disabled if the pain does not improve, leading them to exercise deliberate caution in their daily activities, avoiding any actions that could potentially cause pain. Consequently, they may refrain from engaging in activities and exercise, and limit their social interactions. However, this avoidance of normal activities can lead to a deterioration in physical condition, a monotonous life, and a narrower social circle, ultimately bringing no comfort.  Negative thoughts and emotions can mistakenly amplify the pain for patients, leading to feelings of defeat, discouragement, and helplessness. To break this vicious cycle, it is best for patients to try to live as normally as possible, even in the face of pain, with the mindset that the pain will eventually pass and the situation will improve.

Effective Management of Chronic Pain Begins with a Positive Mindset

While acute pain can be treated with medication of varying intensities, long-term pain cannot be solely managed with drugs and is only relieved or alleviated with limited effectiveness with pain relief medications. Research has shown that the successful management of chronic pain is not about curing it, but about learning to live with the pain.

Cognitive-behavioural therapy is a valuable tool in pain management, guiding patients to understand the negative impact of excessive focus on pain and helping them correct distorted and negative thoughts about pain to improve pain management and promote positive behaviours. For instance, patients are helped to understand that “exercise may cause pain, but it doesn’t mean injury,” and are encouraged to gradually return to moderate exercise in order to reduce their sensitivity to pain. Additionally, patients are supported in reorganising their daily lives and learning relaxation techniques to shift their focus away from pain and increase their pain tolerance.

Let me share my personal experience: I was troubled by chronic tennis elbow for a while, and briefly took painkillers and underwent several rounds of physical therapy, but the pain in my elbow only slightly decreased. Surprisingly, the pain eventually disappeared without me even realising it as I got caught up in daily life. It turns out that some pain can diminish or even stop over time. I hope you can also find a way to live with the pain.