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Why are affirmations recommended for chronic pain relief?

So why does saying/writing some positive affirmations every day help with persistent pain? You may think that this is a complete waste of time, and I did too, so I don't blame you for thinking that. However, I'm going to explain why it helps and give you some ideas. Once I understood the reasons behind this, I found it really beneficial.

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Affirmations can reduce the unpleasantness of persistent pain by changing how the brain perceives it.  The question is how and what are they?

Rewiring the brain

Affirmations are positive, intentional statements that can reshape our thoughts and influence perception.  Persistent pain is a perception processed in the brain as a result of the brain perceiving danger.  When pain becomes chronic (lasts longer than 12 weeks) we know that it is not caused by physical damage (at least in over 90% of cases) and involves other elements such as emotions, stress, relationships, circumstances, tiredness, poor nutrition and many other factors.  It becomes very complex. Living with chronic pain can lead to cycles of negative thinking, such as feelings of helplessness, frustration, or fear of symptoms worsening.  I call this the downward spiral of pain.  Annoyingly these thoughts contribute to a sense of fear in the body which actually makes pain worse.  Affirmations can counteract these patterns by introducing positive, empowering language which reassures our nervous system that we are indeed safe and therefore there is no reason for it to protect us with pain. Repeated use of affirmations helps us to retrain the brain to focus on hope, resilience and reducing the emotional burden of chronic pain.

Strengthening the mind-body connection

Research suggests that the mind-body connection significantly influences pain.  Stress, anxiety, and fear can exacerbate pain by casing tension in the body.  John Sarno coined the term Tension-Myoneural- Syndrome (TMS) to explain this.  Conversely, calm and focused thoughts can help relax muscles, reduce inflammation and release endorphins, our very own opioids.

Affirmations can act as a mindfulness/ meditation tools, keeping you present and grounded.  Phrases like “I am calm and my body relaxes with each breath” can guide our meditations.

Building Emotional Resilience 

Persistent/Chronic pain can take us down that downward spiral of depression and hopelessness as mentioned earlier. Affirmations can encourage us to focus on the positives, providing encouragement and fostering a spirit of self compassion which helps us to climb out of the downward spiral.

Examples include: “I am more than my pain”, “I am not defined by my pain”, Each day, I discover new strengths within myself”.

These helps to cultivate emotional resilience, enabling you to face your pain with courage and self awareness.

Promote neuroplasticity 

The brain’s ability to rewire is know as neuroplasticity.  This is really positive news when it comes to persistent pain.  Pain pathways become learned and ingrained over time but affirmations can disrupt these pathways and help to carve out new ones away from pain.  For example “My body is capable of healing and adapting” can help the brain form new connections that prioritise hope and well being, which can indirectly decrease the intensity of pain over time.

Enhancing Well-Being

Affirmations have a ripple effect that goes beyond pain management.  They improve overall mental health, increased self confidence, and inspire proactive behaviours like practicing self care, seeking social interactions and trying new coping strategies.  How to incorporate affirmations into your daily schedule:

• Start small with only 1-2 that resonate with you and repeat daily.
• Use visual aids: Write them on sticky notes and put them where you will see them such as the mirror, fridge, desk etc
• Practice consistency: Pair affirmations with routines, such as morning reflections or evening meditations.
• Personalise your phrases: Tailor affirmations to address your unique experiences and goals. I had one client who when she decided to start using the affirmation “I am happy” her pain shouted at her making her realise that maybe she hadn’t been allowing herself to feel happy and that this was possibly one of the reasons for her pain.  In this instance affirmations can be powerful tools to help us understand our pain.

Here are some examples on top of the ones pictured:

• “My mind is calm, and my body will follow”
• “I am learning to listen to my body with kindness and patience”
• “I acknowledge my pain but my pain does not define me”
• “I trust my body’s ability to heal and adapt”