How “fear” impacts chronic pain and what to do to break the cycle

In my last article, I talked about the link between chronic pain and the brain. In this article, I would like to explore one of the main characteristics of chronic pain: Fear.

Chronic pain is a complex condition that affects not only the body but also the mind. One of the key emotional factors that can exacerbate chronic pain is fear. Understanding the connection between both can help you find effective relief and improve your quality of life.

The role of perception in chronic pain

Our perception of fear through the five senses — sight, sound, touch, taste, and smell — can significantly influence pain symptoms. For example, the sight of a daunting physical task can trigger fear, leading to muscle tension and heightened pain. Similarly, hearing stories of others’ pain experiences can increase anxiety and pain sensitivity. Our senses play a crucial role in how we interpret and respond to pain.

How fear increases pain symptoms

When we perceive a situation as fearful, our brain activates the stress response system, releasing hormones like cortisol and adrenaline. These hormones prepare the body for "fight or flight," but when activated continuously due to chronic pain, they can lead to increased inflammation and pain sensitivity. This creates a vicious cycle where fear of pain leads to more pain, reinforcing the fear.

Fear of movement and its impact

One common issue among chronic pain sufferers is kinesiophobia, or the fear of movement. This fear can stem from the belief that physical activity will worsen pain or cause injury. However, avoiding movement can lead to muscle atrophy, decreased mobility, and increased pain. The fear of moving creates more fear, trapping individuals in a cycle of inactivity and worsening pain.

How to break the cycle

Techniques such as mindfulness and EFT tapping can help break the cycle of fear and pain. During my consultations, we talk about pain and the brain, use journaling, EFT and meditation, depending on which stage of pain you are in, but the main aspect is to address neuropathic pain through a holistic approach.

EFT tapping combines physical tapping on meridian points with verbal affirmations to address emotional distress, reducing the perception of fear from a certain event or movement by calming the nervous system and reducing pain.

Practical steps to manage fear and pain

• Mindfulness meditation: Practice daily mindfulness meditation to become more aware of your thoughts and reduce fear-driven responses.
• Gradual exposure to movement: Slowly reintroduce physical activity to overcome the fear of movement. Start with gentle exercises and gradually increase intensity.
• EFT tapping: Use EFT tapping techniques to address and release the emotional aspects of fear and pain.
• Therapeutic support: Seek support from a therapist specialising in EFT to help manage fear and chronic pain effectively.

Fear and chronic pain are deeply interconnected, with each feeding into the other. By understanding how our perceptions of fear through the five senses can increase pain symptoms and how the fear of movement can create more fear, we can take proactive steps to break this cycle.

Holistic approaches such as mindfulness and EFT tapping offer effective strategies for managing both fear and pain, leading to a healthier, more active life. Embrace these methods and take the first step towards reclaiming your life from chronic pain.