Pain is an Emotion You Can't Simply Switch Off

I don’t mean there’s a magical button you can press to make the pain disappear. And I certainly don’t mean that pain is “all in your head.” That’s simply not true. Pain is always real, even when there’s no actual damage. As I explained in my previous story, pain exists to warn us of potential danger.

For years, I suffered from back pain and didn’t know how to deal with it. I thought it was something I’d have to live with forever — something that would never improve. But I couldn’t have been more wrong.

My chronic pain wasn’t caused by actual damage. It stemmed from stress, lack of sleep, inactivity, and poor nutrition. These were things I didn’t want to admit to myself. That changed when I started studying physiotherapy and began to recognize the negative habits that were worsening my pain.

Is It Possible to Experience More Pain Than Necessary?

The short answer is yes, but the reality is much more complex. Pain is designed to protect your body from harm — both physical and mental.

This means that stress, worry, and anxiety can amplify the pain you feel. Negative thoughts or a lack of understanding about your pain can also make it worse. Even your environment — family, friends, and surroundings — can influence the intensity of your pain.

Imagine coming home after a long workday with a slight headache. In a calm environment, you might drink some water, lie down, and feel the headache subside. But now picture coming home to a messy house, kids arguing, and a pile of dishes in the sink. While trying to relax, you think, “I can’t handle this — it’s going to turn into a migraine.” The combination of stress, chaos, and negative thoughts often makes the pain worse than if you were in a supportive and peaceful setting.

How Do I Know This?

Through research. Everything I’ve learned comes from reading articles, attending school, and listening to instructors who study pain professionally. While research methods are still debated, there’s a clear link between negative thoughts and worsened pain.

What Can You Do?

1. Consult a Professional.

Don’t rely solely on the internet. I did, and it only made me more anxious. If you don’t know the source of your pain, it’s easy to scare yourself with worst-case scenarios. I used to do that, too. I avoided activities and spent a lot of time lying in bed when, in my case, movement would have been a much better choice.

2. Learn About Your Pain.

My physiotherapist explained that stress plays a massive role in how we experience pain. She helped me develop strategies to manage stress. For me, the solution was effective planning, something I had always struggled with. I often felt overwhelmed by the things I needed or wanted to do.

Now, I write everything down in my calendar, no matter how small the task. I also use the Habitica app, which makes tasks more fun and manageable. This has significantly reduced my stress levels, leading to better sleep. The app also helped me make healthier eating choices.

3. Focus on Movement.

My physiotherapist encouraged me to reintroduce movements into my routine and reminded me that not every movement has to be painful.

What I Learned

The most important lesson I’ve learned is that you have more control over your pain than you might think. You’re not powerless. By reducing stress, staying active, and understanding the source of your pain, you can take steps to improve your quality of life.

This is just the beginning. Pain is a complex subject that everyone experiences differently. I hope my story inspires you to take a closer look at your pain and explore ways to manage it.