Emotional Effects on Pain

By Kelsi Belz, DC, CACCP

Have you ever had one of those days? You know the kind—nothing is going your way. You wake up ready to make breakfast and realize someone used the last of the eggs. You hop in the car only to remember you forgot to get gas the night before, and now you’re running late. It’s not even 8:00 A.M., and to make matters worse, that nagging low back pain is flaring up—worse than it’s been in weeks.

So why does it feel like your body is joining in on the chaos? Is it just bad luck, or is there something deeper at play? Believe it or not, your body isn’t trying to sabotage you. Pain is not just a physical experience—it's deeply influenced by your emotional and psychological state. While most people think of pain as strictly biological, modern science paints a more complex picture. In fact, pain can be broken down into three main components: biological, psychological, and emotional. In this blog, we’re focusing specifically on the emotional connection to pain—and why it matters.

The Emotional Side of Pain

Let’s revisit the stressful morning described above. It’s the kind of day that most people in Denver—especially in our busy Wash Park community—have experienced at one point or another. What starts as a minor ache or stiffness suddenly escalates into intense discomfort.

Why? Emotions like stress, anger, anxiety, fear, and sadness can all magnify your perception of pain. When you’re emotionally overwhelmed, your brain starts directing more attention to the pain, amplifying it beyond its original severity.

This overload creates a negative feedback loop:

1. You feel physical pain.

2. That pain triggers negative emotions like frustration or fear.

3. Those emotions heighten your awareness and sensitivity to the pain.

4. The pain feels worse—leading to more negative emotions.

   
   

This loop can also start in reverse. Emotional stress alone can be enough to trigger physical pain, particularly in areas like the neck, shoulders, and lower back. It's important to understand that this cycle doesn’t mean your pain is imaginary. On the contrary—your emotional state has real, tangible effects on your nervous system and muscle tension, which can make pain feel more intense and more persistent.

Good News: Positive Emotions Can Help, Too

The same powerful emotional influence that worsens pain can also be used to your advantage. Positive emotions like joy, gratitude, and contentment have the opposite effect—they can reduce pain intensity and even help stop pain before it spirals.

Think about how rarely you notice discomfort while on a relaxing vacation. The ocean breeze, laughter, or a delicious meal can distract your brain from focusing on pain. By disrupting the negative loop, positive emotions help calm the nervous system and reduce tension, giving your body space to heal.

Studies show that people who maintain a positive outlook and emotional balance often experience fewer and less intense pain episodes. They’re more likely to stay active, sleep better, and manage their pain more effectively—all of which support long-term healing.

Three Simple Strategies to Break the Pain-Emotion Cycle:

So what can you do today to manage pain that's linked to emotional stress? Here are three simple but effective tips:

1. Get Moving—In Any Way That Feels Good

Staying active helps release feel-good endorphins and reduces muscle tension. You don’t need to run a marathon or take a bootcamp class (unless you want to!). A brisk walk through Wash Park, a yoga class, or even gentle stretching can work wonders for both your body and your mood.

2. Practice Emotional Awareness

Start paying attention to what situations or emotions tend to trigger your pain. Do certain conversations or work stress make it worse? Keep a journal or mental note. Once you start identifying emotional triggers, you can begin to address them with healthier coping strategies like deep breathing, meditation, or talking to a therapist.

3. Be Kind to Yourself

You’re human—which means you’ll have both good days and not-so-great ones. Progress doesn’t have to be perfect. A little effort is better than none, and showing yourself compassion can reduce emotional stress that may be making your pain worse.

Pain is not just physical—it's deeply tied to your emotional well-being. And while this may sound overwhelming, it’s actually empowering. With a bit of awareness, movement, and self-kindness, you can start disrupting the emotional pain cycle and find relief that lasts.

So the next time life feels like it's going off the rails and your pain flares up, remember what you’ve learned here. Take a deep breath, move your body, and give yourself grace. Your nervous system—and your future self—will thank you.

Situated in Denver’s Wash Park neighborhood, Washington Park Chiropractic is dedicated to providing comprehensive, patient-centered care. Our team of experienced chiropractors and therapists work collaboratively to develop personalized treatment plans that address each patient's unique needs. We understand the active lifestyle of our Denver community and strive to help our patients return to their favorite activities pain-free. Whether you're a weekend warrior, a professional athlete, or someone dealing with chronic pain, our goal is to support your journey to optimal health.