Stress and relaxation

Living with chronic pain can in itself be stressful. Stress and anxiety trigger our ‘fight or flight’ system. Pain is linked to this threat system.

Relationship between pain and stress

Activation of the fight or flight system releases hormones such as adrenaline and cortisol.  These hormones increase the sensitivity of the nervous system and can amplify the perception of pain. Prolonged stress increases muscle tension which can further increases pain.

Relaxation techniques are a way of reversing the ‘fight or flight’ system and activating the body’s own relaxation, or ‘self-soothing’ system. Relaxation techniques are intended to help people to be more in control over their body’s response to stressful situations, thoughts or feelings and can be helpful in managing chronic pain.

Potential strategies: 

• Consider relaxation techniques to support management of the interconnection between stress and pain
• Highlight to individuals that techniques, such as relaxation, may not change pain levels but can change the body’s response to pain and improve feelings of wellbeing
• Tailor interventions to individual needs and preferences
• Consistent practice is a critical factor in influencing effectiveness
• Consider other aspects of the pain management jigsaw which can support negative thoughts/emotions, e.g. activity, communication, social connection/relationships, mindfulness/relaxation

Examples of relaxation techniques include:

• Soothing Rhythm Breathing - is a breathing exercise which has been shown to promote calmness by activating the parasympathetic nervous system and increase the ability to self soothe
• Progressive Relaxation - when each muscle group is tensed, then relaxed progressively throughout the body
• Guided Imagery - guided imagery involves visualizing positive, peaceful setting like a beach or a meadow

Resources:

• Turas contains a module about how relaxation benefits people experiencing chronic pain: Chronic pain skilled (level 2): Non-pharmacological management