Chronic Pain

Is chronic pain something you are familiar with? If so, I feel for you with all my heart. The bad news is that it’s unlikely to go away completely, though I never rule out a glimmer of hope; the good news is that it’s quite possible to find your own ways of coping with it, and to live a fulfilling life in spite of it and even in defiance of it.

Chronic pain can have many causes, but what defines it is its duration (more than 3 months) and the fact that it either recurs or persists. Pain usually signals something important. For example, that tissue has been damaged. But with chronic pain there is no tissue or organ damage, even though the pain can be quite intense, which can be confusing. Despite the fact that the pain often doesn’t match the severity of any injury, it does significantly complicate life with anxiety, depression, sleep disturbances, and limitations at work and in daily activities. Because chronic pain no longer serves a protective function and its symptoms can meaningfully impair a person’s functioning, it is recognized as a distinct condition in its own right. That said, I want to emphasize: if you haven’t yet seen a doctor about your pain, that should be your first step — to rule out serious underlying conditions.

So how can you help yourself?

🚶‍♀️ It’s important to gradually reintroduce physical activity into your life — adding at least 5 minutes of walking per day, and increasing that by one minute every two days (small steps, not all at once!). Why does this matter? Regular movement helps the brain function better and keeps joints healthy, so you end up feeling better.

✏️ Keeping a little walking journal. Tracking how many minutes you walked each day is also a great idea. It helps you monitor your weekly progress and see that you’re doing something consistently. The goal isn’t to walk for half a day; the goal is for walking to happen regularly and for movement to return to daily life.

🎵 It’s great if walking or exercise is paired with something you enjoy — stopping somewhere on the way, listening to music, podcasts, or anything else.

❌ Never exercise through pain or push yourself hard after a long break or absence from training.

👀 Also avoid excessive activity, because it can lead to increased pain, after which you won’t feel like moving at all, and you end up in a vicious cycle.

What would you like to start doing, something that brings you pleasure, or something you used to enjoy in the past?

• What other enjoyable activities did you have before, or what have you always wanted to try? People often enjoy passing on their experience to others, so volunteering, coaching or teaching could be a way to find joy in those activities.
• You can start by narrowing it down to 2–3 activities. You can search for a list online — for example, “list of enjoyable activities.”
• Then move on to an implementation plan — to start, choose just one activity from those two or three. It’s best to choose something manageable, something easier to begin. Try to plan it out, put it in a diary or calendar, decide when it fits best into your life and how many minutes a day it will take. It’s better to set realistic goals, even 5 minutes is better than nothing. And if you feel like going longer, that’s fine too. The main thing is to set a time frame.
• Anticipate possible barriers — beliefs, rumination, weather, and other factors. Under what conditions is each activity possible? Should you have backup options? Would it help to prepare the necessary equipment in advance? Plan your activity regardless of whether you’re feeling good or bad in the moment.

A psychologist can help you bring more activity, including enjoyable activity, into your life and support you in maintaining it through joint work using the CBT protocol for chronic pain. In addition to introducing daily walking, this protocol includes training in relaxation skills (mindfulness, progressive muscle relaxation), incorporating stretching or Pilates-type exercises, working with dysfunctional beliefs, and engaging in activities that are meaningful to you. I work with chronic pain using exactly this protocol.

If you feel that pain is “overwhelming” you and it’s too hard to start doing anything, it may be just the right time to reach out for validation and support 🌸.