The relationship between stress and pain cannot be ignored, many people notice an increase in their physical pains during stressful situations. Especially in modern life, under the influence of stress, people feel more physical symptoms such as headache, muscle pain or chronic pain. Research on stress and pain has shown that stress can exacerbate pain. This relationship occurs through physiological and psychological mechanisms such as increased inflammation, decreased pain threshold and nerve sensitivity. The hidden effects of stress on body function Stress is the body's natural response to environmental changes and pressures. These reactions include physical, emotional and behavioral responses. Stress is not a problem in the short term (for example, to increase concentration or escape from danger); But in the long run, chronicity has devastating effects. How does stress increase pain? ### The effect of stress on the nervous system Stress activates the sympathetic nervous system and releases hormones such as adrenaline and cortisol. This process can increase the sensitivity of nerves to pain and send pain messages more strongly to the brain. ### Increased inflammation Chronic stress-induced cortisol can disrupt the immune system and lead to increased inflammation in the body. Inflammation is also one of the important factors of pain exacerbation, especially in diseases such as rheumatoid arthritis or fibromyalgia. ### Lowering the pain tolerance threshold Stress can lower the pain tolerance threshold. Studies have shown that people who suffer from anxiety, depression or chronic stress experience pain more intensely. Related content: What is the connection between stress and neck pain? ### Psychological effects Feelings of hopelessness, insomnia and mood disorders caused by stress can increase the pain sensation by weakening the pain control mechanisms in the brain. What do stress and anxiety do to the body? When the body faces a threat or psychological stress, the central nervous system is activated by releasing hormones such as adrenaline and cortisol. In the short term, this process can help; But if stress becomes chronic, it has the following effects: - Increased blood pressure and heart rate - Sleep disorder - Decreased immune system function - Digestion disorder and increase the possibility of gastric ulcer - Increased systemic inflammation in the body These disorders can cause physical pains and chronic disorders, and finally, in this way, we can understand the relationship between stress and pain. What pains does stress cause? Stress can directly or indirectly cause or aggravate some types of pain: - Tension headache: occurs especially at the end of the day or in heavy work conditions. - Migraine: stressful stimuli can trigger migraine attacks. - Neck and shoulder pain: caused by muscle contraction due to worry and mental stress. - Back pain: It is seen especially in people with high anxiety or sedentary lifestyle. - Abdominal and digestive pains: such as irritable bowel syndrome (IBS) - Chronic pain such as fibromyalgia: exacerbation of the disease with stress Which pains are more affected by stress? - Tension headaches and migraines - Muscular and skeletal pain - Chronic back pain - Digestive pains (such as irritable bowel syndrome) - Fibromyalgia Misconceptions about stress and pain - Pain is only physical: in fact, pain is a combination of physical, psychological and social factors. - Stress is only psychological and has no effect on the body: completely incorrect; Stress has a direct effect on the physiological function of the body. - Pain must have a specific physical cause: many pains have a psychosomatic origin. The best solutions to control stress and pain ### Practicing breathing and meditation techniques Methods such as deep breathing, meditation and yoga can reduce the body's stress response and calm the nervous system. ### Regular exercise Regular physical activity releases endorphins and reduces stress hormones. Exercises such as walking, swimming or tai chi are very effective. ### Quality sleep Insufficient sleep increases sensitivity to pain. It is recommended to adjust the sleep pattern by reducing caffeine consumption, using natural light and avoiding watching screens before going to sleep. ### Psychotherapy and counseling Cognitive behavioral therapy (CBT) is one of the effective methods in reducing stress and managing chronic pain. ### Healthy nutrition An anti-inflammatory diet including fruits, vegetables, fatty fish and avoiding added sugars can also help control stress and pain. Read more: The relationship between stress and back pain Frequently Asked Questions (FAQ) ### Do all people react to stress in the same way? No, genetic factors, personality and life experiences in the body's response to stress are different for each person. ### Are anti-anxiety drugs useful for pain relief? In some cases, yes; But they should be taken under the supervision of a doctor. ### Is the pain caused by stress real? Yes, pain caused by stress is very common. Can meditation control pain? Yes, research has shown that mindfulness meditation can reduce the intensity of pain. ### Does stress treatment cure chronic pain? In many cases, yes. Treating stress can reduce or better manage chronic pain. Sources: Stress management Harvard Health - Identifying and relieving stress