Living with chronic pain is tough, and as a clinical psychologist, I see how much it can impact people’s lives. Chronic pain is pain that sticks around for three months or more, even after an injury or illness has healed. Unlike short-term pain, like a sprained ankle, chronic pain doesn’t go away, making everything harder than it should be.

When we feel pain, it’s because the brain registers it through our nervous system. In cases of chronic pain, the brain can become oversensitive, constantly sending pain signals, even when there’s no injury. This is why pain can feel constant, even when there’s no obvious cause.

Chronic pain can affect your sleep, stop you from moving around and make it harder to do things you used to enjoy. Over time, it can lead to frustration, anxiety and depression. You might worry about whether the pain will get better or if it will get worse. Many people feel stuck, helpless and hopeless. I’ve worked with people who try to cope by overeating, drinking or withdrawing from things they enjoy that might exacerbate the pain, but these habits often make things worse in the long run.

So, how can you manage chronic pain? Here are five tips to help you cope:

Acknowledge the pain: The first step is recognising that the pain is real and it’s affecting your life. It’s easy to ignore it or push through but accepting that chronic pain affects both your body and mind is crucial for managing it.

Find healthier ways to cope: Distraction and relaxation are great tools. When you focus on something else, like a hobby or relaxation, it helps take your brain’s attention away from the pain. This works because it gives your brain a break from the constant pain signals, making the pain feel less intense.

Be kind to yourself: It’s easy to feel frustrated or guilty because you can’t do the things you used to. But practising self-compassion, being kind to yourself instead of critical. Focus on what you can do, rather than what you can’t, and be gentle with yourself. Chronic pain is tough, and being hard on yourself just makes it harder.

Stay active, but gently: Moving your body can help with both pain and mood. Gentle activities like stretching or walking can help release endorphins, which are natural painkillers that your brain produces making you feel better. Always check with your health professional as to what is reasonable for your body.

Build a support network: Chronic pain can feel isolating so having people around who understand can really help. Whether it’s family, friends, or a support group, connecting with others who get what you’re going through makes a big difference.

Working with professionals like psychologists or pain specialists can give you tools to manage both the physical and emotional sides of chronic pain. Taking the first step to get help can be tough, but it’s the most important step. You’re worth it!