If you live with chronic /persistent pain, you’ll know that stress isn’t just something that makes you feel frazzled—it can send your pain levels through the roof.
One bad day, a tricky conversation, or even just feeling overwhelmed can make your pain flare up like an overenthusiastic bonfire.
But why does stress make pain worse?
And more importantly, what can you do about it?
These are some of the things I regularly talk about with my patients in my pain psychology clinic in Milton Keynes or on-line.
The Science Bit – Why Stress Fuels Pain
Your body is wired to protect you. When you’re stressed, it releases chemicals like cortisol and adrenaline—great if you need to outrun a lion, not so great if you’re just trying to manage your pain. These stress hormones ramp up muscle tension, increase inflammation, and make your nerves more sensitive. The result? More pain.
And it doesn’t stop there. Chronic / persistent pain itself is a stressor, which means the more pain you’re in, the more stressed you feel. And the more stressed you feel… yep, the more pain you experience. It’s a vicious cycle!
Breaking the Cycle – What Can You Do?
- Breathe your way to calm – Deep breathing (try in for four, hold for four, out for six) can switch your body from “fight or flight” mode to “rest and digest.” Your nervous system loves
- Prioritise sleep – Easier said than done, I know. But stress and pain both mess with sleep, and a lack of sleep makes everything feel worse. Try a bedtime routine, reduce screen time before bed, and avoid caffeine late in the day.
- Reframe your thinking – Stressful thoughts like “I can’t cope” fuel pain. Try flipping the script—ask yourself, What’s one small thing I can do to help myself right now?
- Move, even just a little – Gentle movement (walking, stretching, or yoga) helps release tension and counteracts stress hormones. You don’t have to run a marathon—just moving in a way that feels good can help.
- Find your feel-good factor – Music, laughter, nature, or a favourite hobby—all great stress-busters. The key? Do something you enjoy every day, no matter how small.
Stress and pain can feel overwhelming, but with a few simple shifts, you can loosen their grip and start taking back control. One small change at a time!