If you are living with a chronic pain condition, you deserve a pain tracker that is easy to use with helpful features for your daily list. These are the best pain tracker apps in 2022 for better managing your condition and preventing pain flare-ups.

Why is it so important to use a pain tracker app?

For those who suffer from acute pain conditions, treatment usually leads in a straight line to recovery. This is not always the case for chronic pain conditions. Using a pain tracker app can help you:

• Identify patterns to your symptoms
• Figure out triggers
• Pinpoint treatments that actually work to ease your pain and provide relief

Using the best symptom tracker apps can also help your doctor get an overall understanding of what’s happening during your days. This is important. It can help them establish the most accurate diagnosis of challenging (and often underdiagnosed) pain conditions like endometriosis and fibromyalgia.

The best pain tracker apps

The best pain tracker apps will all share some key features. The app should be accessed easily from a mobile device. It should have space to record pain levels. The ability to communicate results to a doctor, either electronically or through a printed report, is also key.

There are other features that make pain apps even better. The following pain tracker apps are at the top of our list.

1. CatchMyPain
2. Chronic Pain Tracker
3. GeoPain
4. My Pain Diary & Symptom Tracker
5. MySymptoms
6. Migraine Buddy
7. iBeatPain for Teens
8. Flaredown
9. Manage My Pain
10. Pain Scale
11. WebMD Mobile Pain Coach
12. FibroMapp Pain Manager
13. Care Clinic
14. Smarter Symptom Tracker
15. Symple
16. Curable
17. Year in Pixels

As always, discuss the best option with your doctor.

1. CatchMyPain

The best feature of this app is that it builds community among chronic pain patients with a forum that connects chronic pain patients (and their doctors). When you track your pain, doctors and researchers study the anonymous data you submit. This data guides new areas of research.

CatchMyPain allows you to track not only pain levels but also moods and stress that might affect them.

Available for Android and iOS, free and paid versions.

2. Chronic Pain Tracker

Chronic Pain Tracker is one of the original and most detailed pain tracker apps out there. It offers tracking in 19 categories, including pain intensity, location, and duration.

Compile a .pdf of data to share with your doctor to identify any trends or potential triggers.

Available for iOS, free “lite” version and a “pro” version.

3. GeoPain

The University of Michigan developed GeoPain for people participating in chronic pain and migraine studies. Its unique features allow users to draw the pain on a 3D image and color code symptoms depending on intensity. This helps to visualize what’s going on as well as to monitor progress or changes.

GeoPain also has standard features of any good pain tracking app, including the ability to track treatments, triggers, and side effects of medications.

Available for free for iOS and Android phones.

4. My Pain Diary & Symptom Tracker

The color coding on My Pain Diary makes this pain tracker unique. Log symptoms and track pain and other related events (e.g. weather). Using this information, My Pain Diary will work to make connections to better predict future pain flare-ups.

You can also attach photos to share with your doctor and set reminders for appointments and medications.

Available for Android and iOS phones, both free and paid versions.

5. MySymptoms

MySymptoms is one of the most comprehensive pain management apps we’ve seen. Track your day, including everything from how you slept to the quality of your bowel movements. Developed by a person with irritable bowel syndrome, this app focuses primarily on food and exercise as both trigger and treatment.

Available for iOS and Android for $2.99.

6. Migraine Buddy

When it comes to living with chronic migraines, Migraine Buddy is the friend you did not know you needed. Being able to predict weather-related migraines with a 24-hour heads-up? Check. Easy and simple recording of triggers? Check. Seamless reports to share with your doctor? Check.

Plus, connect with other migraineurs in chat groups and access guides and research on living with migraine headaches.

Available for iOS and Android phones, free (with in-app purchases).

7. iBeatPain for Teens

Sometimes what works for adults just isn’t the best option for teens, and pain tracker apps are no different. iBeatPain for Teens is designed to include not only standard pain tracking features, but also includes school participation sections and specific relaxation techniques for teens.

Available only for iOS phones (free).

8. Flaredown

Flaredown is an easy-to-use app that can be set to your chronic pain condition. From there, it presents a list of common triggers and symptoms. Why do we love this so much? Some days scrolling through a long list of symptoms to find yours can be overwhelming. Flaredown focuses on your specific condition.

You can also track food from a list of over 200,000 entries, weather, and all medications or treatments (including natural or complementary treatments you receive).

Available for free on iOS and Android phones.

9. Manage My Pain

This pain management app can help the families of those who suffer better understand what daily life is like with a chronic pain condition. With easy to read charts and graphs, tracking symptoms and triggers is clear and easy.

The best feature? Helping family members to better visualize your experience of chronic pain.

Available for Android, with a free “lite” version and in-app purchases.

10. PainScale

PainScale is a relatively new pain tracker that covers chronic pain conditions like fibromyalgia, migraines, arthritis, nerve pain, and chronic back pain.

Log symptoms for your conditions and get daily, targeted tips. These can help you manage your pain and get your life back.

Available for free download to both iOS and Android phones.

11. WebMD Mobile Pain Coach

If you have ever searched your symptoms online to get some answers, this pain tracker app might be for you. With a focus on education, WebMD Mobile Pain Coach provides tips on how to manage your pain with diet and exercise.

It’s also a great pain tracker, with features that allow you to keep a diary of pain levels and locations on your body, along with symptoms and triggers.

Available for iOS and Android phones for free.

12. FibroMapp Pain Manager

Don’t let the name fool you. Developed by a web developer who suffers from fibromyalgia, this pain tracker app can also help track and manage symptoms of other chronic conditions, including multiple sclerosis, lupus, and arthritis.

There are trackers for everything from sleep to mood to pain levels. Worried about when medications are due? This app has an alarm to make sure you are on track and not over- (or under-) medicating. Print or email reports for doctors or insurance, too. Finally, you can also display a year’s worth of graphs to get a long-term picture of your pain.

Available for iOS ($2.99) and Android ($2.84).

13. Care Clinic

Care Clinic allows you to track pain, triggers, and other valuable information to share with doctors and caregivers. Set reminders for appointments and medications and easily sync data from other wearables (such as Apple and Google health trackers). With built-in drug libraries and reference materials, you can stay updated on research and potential treatments, too.

One of our favorite features of this pain app is that it doesn’t just track. It also helps you create an action plan for treatments that may include food, exercise, and medications. It also has a feature that points out potential medication interactions.

Available for iOS and Android, both free.

14. Smarter Symptom Tracker

This app is used by both patients and their doctors to coordinate and track symptoms and care. Patients use the mobile app to:

• Log symptoms and treatments
• Record diary entries
• Refill prescriptions

Doctors then use the web version that is synced to the patient version to record progress in treatment and track any changes that need to be made.

Available for free on iOS and Android.

15. Symple

Based on the idea that a tracking app empowers patients to take control of their health, Symple tracks diet, activity, and medication.

It also syncs data from Apple Health to build a clearer picture of your overall health and well-being (and any changes).

Available for free on iOS, with enhanced features for paid versions.

16. Curable

Curable is a pain management app uses a different approach to track and manage chronic pain. The three founders of this app all suffer from chronic pain. They have gathered doctors and researchers across the spectrum of chronic pain conditions to help design and deliver pain management exercises and tips for relief of your specific pain.

Clara is a virtual assistant in the app who leads you through exercises that take a biopsychosocial approach, connecting mind and body. Used in conjunction with other pain tracker apps, Curable is one way to look at your chronic pain differently.

Available for iOS and Android as a monthly subscription ($4.99 a month, billed annually).

17. Year in Pixels

We couldn’t resist bringing an artistic flare to the list.

Year in Pixels functions as a visual representation of a pattern of pain and symptoms using colored-coded pixels. You assign a color on a pain rating scale, and then use that scale to rate your day. The app also features a place to record emotions or other details to provide a better picture of how your day went.

Available free for both iOS and Android, with in-app purchase options.

Don’t want to use pain tracker apps?

Not interested in downloading another app to your phone? We get it. There are many different ways to track pain, diet, activity, and triggers that don’t involve staring at a screen.

We like the idea of going analog with a pain tracker bullet journal as a way to channel some creativity while tracking symptoms and treatments. You can also use pain scale charts to give yourself (and your care providers) a quick visual of how you are feeling.

Get help with your pain

No matter how you track it, our team at Arizona Pain can help you make sense of what you’re feeling. If you are experiencing chronic pain and looking for a comprehensive, compassionate treatment plan, get in touch today. We can help you get your life back.

Few things are more relaxing than soaking in a hot tub or sauna, or possibly hitting the steam room. For patients with fibromyalgia or other types of chronic pain who are looking to reduce discomfort, heat therapy can help diminish pain as well as reduce stress and promote feelings of wellbeing.

Sauna or stream room?

Saunas and steam rooms offer different types of heat, and which one you prefer will likely depend on personal preference.

A sauna tends to have dry heat, like Arizona in the summer but hotter. The rooms are typically heated anywhere from 160 degrees to 200 degrees. The extreme heat causes the body’s skin temperature to reach 104 degrees within a few minutes, according to Harvard Health. The heat also results in a quickening of the pulse, which forces the body to circulate blood and other fluids more rapidly.

The body’s hard work to pump blood to the skin and cool the body results in sweat, which many people say cleanses and detoxifies the body although not too many scientific studies support this claim, according to Greatist. That’s because other internal organs, like the kidneys and the liver are responsible for the bulk of the body’s detoxification and not the skin.

Saunas have long been used in some cultures as a way to promote good health. In Finland, saunas have been used since the 12^th century, and today are commonly accessible to the general population. In the U.S., saunas and steam rooms tend to be luxuries or uncommon amenities.

Finnish researchers have discovered that several sauna sessions each week diminish the risk for cardiovascular disease, reports Reuters Health. Researchers cautioned that people should drink plenty of water after sitting in the sauna.

A steam room, meanwhile, tends to be cooler than a sauna, reaching about 110 degrees to 120 degrees. The room is heated through steam piped in and so the feel is more analogous to a bathroom after someone takes a long, hot shower. Moist heat is a recommended treatment for fibromyalgia, and many people find steam rooms soothing for pain, reports WebMD.

Not many studies have been done to measure the effects steam rooms or saunas have on people with chronic pain or fibromyalgia. However, both types of heated therapy promote feelings of relaxation, which can in turn reduce pain.

One way saunas may benefit people with fibromyalgia is by improving elasticity in muscle tendons, according to research by Dr. Peter Rowe, director of the Chronic Fatigue Clinic at Johns Hopkins Children’s Center. This increased elasticity could help people with chronic pain feel more agile.

Many people say there’s a feeling of camaraderie inside the rooms, and that social atmosphere further induces feelings of relaxation. Social support is important for managing chronic pain, and taking a friend to the sauna or steam room could be a great way to hang out while relaxing and taking positive action to reduce chronic pain.

Other possible health benefits of heat therapy include improved strength and enhanced muscle recovery, according to Greatist. Some studies have also shown regular visits to the sauna potentially lower cholesterol and blood pressure while improving insulin sensitivity, which plays a role in diabetes. If you have diabetes, heart problems, or other health problem besides fibromyalgia or chronic pain, talk to a doctor before heading in to soak up the heat.

Saunas and steam rooms not without risk

Pain patients should approach heat therapy with caution because the high temperatures could also activate stress hormones.

The potential for stress makes it important to choose the right type of heat therapy. Some people prefer dry heat while others prefer more moisture in the air. Opting for a sauna, steam room, or even hot tub treatment depending on those personal preferences will ensure you derive the optimum benefit.

Although people frequently use saunas after strenuous exercise, doctors generally don’t advise this practice because the extreme heat can be stressful to the heart, according to the LA Times. Although some research has found that saunas promote heart health, sitting in the sauna may cause heart failure in those with an existing heart condition.

Build up the amount of time you spend in the sauna or steam room slowly, starting with maybe just a minute or two and then gradually increasing the amount of time to five or ten minutes. Sitting inside too long can cause heat exhaustion or dehydration, so make sure to drink plenty of water and exit the room if you feel light-headed or dizzy, even if you just entered.

Float therapy for fibromyalgia offers hope

Float therapy is a relatively new trend, but proponents say the health benefits are tremendous, and an entire research initiative has emerged studying the benefits specific to fibromyalgia. The Fibromyalgia Floatation Project (FFP) is a loosely organized group of scientists and businesspeople interested in furthering the limited, but promising research.

An FFP study completed in Sweden found float spas can “produce significant temporary relief to the symptoms of fibromyalgia.” Patients benefited from less pain and reduced stress, anxiety, and muscle tension. Study participants also reported improved feelings of wellbeing, enhanced relaxation, and even more energy.

Float therapy involves the use of salt-water filled pods. The water is so heavily salted that the person effortlessly floats, with no worry of sinking. The water is heated to skin temperature to promote the ultimate relaxation. The goal is sensory deprivation, in which all the noisy stimuli of daily living—light, noise, email, and people—vanish. In the float tank, people fall into a deep state of relaxation that proponents say is profoundly healing.

Because the water is the same temperature as the skin, people can’t tell where their body begins and ends while floating, writes Shelly Fan in Discover magazine. This contributes to the feeling of relaxation and may result in a deep meditative state. When the mind stops, the body can fully rest, which helps to increase levels of energy.

While researchers generally believe that fibromyalgia results from disturbances in how the body processes pain, some research has suggested that the stress and sleep deprivation associated with fibromyalgia may result in a magnesium deficiency. Floating in a bed of salt helps to alleviate this deficiency, according to FFP.

Have you tried a form of heat therapy for fibromyalgia?

Image by Hotel Arthur via Flickr

So you’ve seen the signs around town or read articles on the internet about the benefits of hot yoga. Stretching in a heated room enhances flexibility and aids detoxification, studios promise. Then you see some funny yoga called Bikram while others just call themselves hot. What’s the difference between Bikram and hoy yoga?

The short answer: Bikram yoga refers to a specific set of 26 postures while hot yoga is normal yoga, just in a heated room.

Are you ready to sweat? Studio temperatures for Bikram and hot yoga range from 90 to 105 degrees. 

While yoga is an ancient practice rooted in India, Bikram yoga has more modern roots. Indian born and trained yogi Bikram Choudhury opened the first Bikram yoga school in California in 1974. The practice involves completing the set of postures and two breathing exercises in a specific order at a specific temperature–105 degrees with 40% humidity. Only licensed Bikram yoga schools may offer classes under the trademarked name. These schools frequently offer only Bikram yoga without supplementing their schedules with additional types. Other rules apply to Bikram too. There’s no music and the instructor’s dialogue follows a prescribed speech.

Hot yoga, on the other hand, involves a regular vinyasa or hatha yoga class that takes place in a heated room. Some studios merely bump the temperature to create balmy exercise conditions while others might crank the heater so practitioners really work up a sweat. Temperatures usually range between 80 and 100 degrees. As in traditional yoga classes, the instructor’s personality flavors the hour, with personalized music selections, themes, and sequencing of postures.

Some people prefer the discipline of Bikram–and the extreme heat–while others seek the gentle detoxification and free-flowing ambience of a traditional heated yoga class.   

Research on benefits of heated yoga for chronic pain is limited, even though many studies have shown pain-reducing benefits for traditional yoga. 

A study published in Complementary Therapies in Medicine found yoga benefited people with chronic low back pain more than traditional exercise. The practice reduced pain along with depression and anxiety. Meanwhile, a study presented at a European League Against Rheumatism conference showed that practicing yoga decreased disease activity for people with rheumatoid arthritis.

The hot yoga picture is much more mixed. Johns Hopkins Arthritis Center advises people with the condition against participating in hot yoga because of the extreme heat. On the other hand, Bikram’s official website says the exercise benefits people with arthritis and low back pain. And much anecdotal evidence touts the practice’s healing benefits for chronic pain. More research needs to be done before we can truly understand the potential benefits of hot yoga. 

As with all new forms of exercise, talk with your doctor first, listen to your body, and avoid pushing yourself too hard. If you feel dizzy or lightheaded, take a break. Otherwise, enjoy the benefits of exercise and have fun.

Have you tried Bikram or hot yoga? 

Image by digboston via Flickr

If you’re still traveling from doctor to doctor, hoping for a diagnosis, take heart: you’re not alone. Unfortunately, too many undiagnosed pain patients go years without figuring out what’s causing their condition or symptoms. If you’re one of these patients, there are things you can do to improve your chances.

Why are there so many undiagnosed pain patients? 

Consider the story of one 50-year-old Oregon woman who landed in the hospital 60 times over the course of 15 years because of her mysterious symptoms that included stomach pain, dizziness, and nausea. All those hospital visits, rounds of testing, and a never-ending parade of doctors, and still no diagnosis, reports Everyday Health.

While chronic pain is considered a disorder in itself, it’s also an umbrella term for the numerous conditions associated with it. Back pain, leg pain, pain from cancer or diabetes, fibromyalgia—each of these conditions are worlds within themselves, with different causes and responses to treatments.

Even if someone receives a diagnosis, sometimes that’s the starting point and not the end. Think of the wide world of often-painful autoimmune disorders, which are typically difficult to diagnose and highly individualized. One patient might find a special type of diet works wonders while another may need specialized treatments like acupuncture.

Even conditions that sound specific, like irritable bowel syndrome, can be catch-all disorders. IBS is characterized by digestive troubles, but patients often develop these troubles for various reasons, necessitating different treatments. Dr. David Clarke, author of the book They Can’t Find Anything Wrong! tells Everyday Health:

“It is enormously frustrating for a patient with real pain not to know the cause, and they may even question their own sanity.”

Should I visit a pain doctor or family doctor?

For many people with chronic pain, the family doctor is the first stop on the journey to find answers. About 63% of people with ongoing pain have visited their family doctor at some point for answers, according to the American Academy of Pain Medicine.

And while 45% of chronic pain patients have visited some type of specialist, only 15% have sought the advice of a pain doctor.

Family doctors frequently prescribe medication, whether over-the-counter or prescription. This approach may work for those with mild or moderate pain that you can’t manage on your own, according to WebMD. However, pain medication doesn’t always work and even if it does, it’s only a bandage. Medication doesn’t fix any underlying issues that may be causing the pain.

People with moderate to severe pain that is constant should consider visiting either a pain specialist or doctor specializing in the area of the body causing pain, such as a chiropractor for back pain. Pain doctors have the expertise to dive deeper into the underlying causes, and even begin to ferret out some of the lesser-known causes of chronic pain that are often invisible and difficult to detect.

For instance, lifestyle factors such as stress, weight, and physical activity can dramatically influence your experience of pain. The relentless suffering experienced by the Oregon woman from earlier in this article turned out to be caused by stress, says Clarke. He adds:

“In some patients, stress is responsible for 100% of the pain. In others, it is only a minor contributing factor.”

After Clarke worked with the Oregon woman, he soon learned the pain resulted from stress she felt from interacting with her emotionally abusive mother. Once the patient discussed the stress and figured out the dramatic impact it had upon her health, the symptoms stopped, Clarke said.

What you can do to get diagnosed

Unexpressed emotions and related stress are to blame for some cases of un-diagnosable chronic pain. Other times, the pain is from a very physical cause that just needs the right type of testing.

Public relations specialist Alyssa B. suffered from extreme neck pain that wouldn’t relent, no matter how many painkillers her doctors gave her, reports Everyday Health. Finally, after insisting to her doctors, she received an MRI and discovered four herniated discs. Doctors recommended surgery. Alyssa has opted to forgo that option for now and do the best she can with medication and physical therapy.

Alyssa’s story underscores the importance of finding the right doctor, being your own advocate, and not stopping until you find the answers you seek. The journey of all undiagnosed pain patients are different, but there are a few things you can do to increase the likelihood of finding answers.

1. Visit a pain specialist

Family doctors are excellent at what they do, but pain specialists offer a wealth of knowledge outside the scope of family medicine, Everyday Health says. Many family doctors receive only a few hours of education in pain, while pain specialists focus on the topic in school and in practice.

Experienced pain doctors have years of patient case studies to draw information from, increasing the likelihood that you’ll finally find the answers you’re looking for.

2. Keep a pain journal

A pain journal could be a critical resource in helping you and your medical team understand the condition you’re facing and identify the most helpful treatment options.

Track when you feel pain along with your daily stress levels, exercise activities, and food intake. Over time, you’ll be able to analyze this information and potentially identify pain triggers. Maybe you realize that the pain is stress-related after all. Or perhaps you see that a certain food sets it off.

With this information, you’ll develop the ability to tailor your lifestyle to reduce triggers and feel less pain.

3. Participate in your treatment

Studies show that patients who actively participate in feeling better, whether that’s by exercising or researching potential new treatments, have better health outcomes. The web offers an infinite source of information and also the ability to connect with others who, like you, may be having trouble finding a diagnosis or effective treatment.

Multiple applications for your cell phone also help with everything from developing mindfulness—which is beneficial for reducing pain regardless of source—to helping you sleep better.

In the search for answers, you’ll also need to be your own advocate. Demand advanced testing like an MRI if you feel you need one. Switch doctors if you feel yours doesn’t listen or have the time to fully investigate your health condition.

Become the boss of your health, patiently and persistently searching for answers, or at the very least, solutions. Because even if you aren’t able to fully understand your condition, you can still find ways to manage the pain it causes.

4. Become an informed patient online

This tip is among the most important. The amount of health information available to patients has never been greater, thanks to the Internet. Demand is equally high; one in 20 Google searches seeks health information, according to Google. Everyone from independent doctors’ offices to huge medical systems is making authoritative information readily available. That said, the Internet is still the Internet, and not all information is credible. Knowing the difference can help you avoid sites that make unsubstantiated claims.

Learning how to sort through online information is important for optimal health. Patients without high health literacy generally experience worse outcomes than more informed patients, according to the U.S. Department of Health and Human Services.

Here are a few ways you can become a more empowered patient.

Look for new partnerships that improve online health content for patients

Large medical systems like Mayo Clinic, and patient-centered websites like PainDoctor.com, are storehouses of information. These websites are goldmines for patients because the information is generally easy to read and credible.

At the other end are search engines like Google. These filter through the glut of information posted online to rate its usefulness, which includes measures like credibility. Google uses those usefulness ratings to order search engine results.

Now, these two sides are coming together to help a patient get better information. Mayo Clinic recently announced a partnership with Google that has already changed how web viewers see health information online.

When a patient searches for a medical condition in Google, a knowledge box appears on the right side of the screen. Mayo doctors are working with Google to review the information and ensure accuracy.

Searching for “low back pain,” for example, yields a box with an overview of the condition, prevalence rates to let patients know if it’s common or not, symptoms, and possible treatments. Mayo medical editor Dr. Phillip Hagen says:

“I certainly am sensitive to the need for accurate information, so if you take a site like Google, which is a first stop for a lot of people, I’d love it if they can get good, reliable information when they start.”

Credibility is key

Anyone with access to a computer can post information online, making it important for a patient to assess the credibility of information they’re reading.

One easy way to assess authoritativeness is to check out the URL of the website. Sites ending in .gov are great because that information is coming straight from a government agency, and is probably backed by the best experts around. If you’re accessing non-government based websites, make sure that they clearly link their information back to an authoritative source like a government site.

Extensions related to schools, such as .edu, are also generally good. However, be careful because sometimes students will write papers on topics that are posted on a school’s website, leaving the URL sounding official even though the information is not from a doctor or other health care professional.

Avoid this by looking at the URL a little more closely. Information published by individuals will often have a tilde (~) in it. These pages are generally less authoritative than content posted on a clearly branded university page. Also, some schools are not as credible as others, so try to stick to well-known institutions like Harvard or New York University.

Also take care when looking at non-profit sites with URLs ending in .org. Anybody can purchase a .org URL, so that alone does not mean the site is credible. Try to find well-known organizations with boards consisting of doctors. Sometimes smaller groups aren’t as credible or have ulterior motives that aren’t immediately apparent.

And if the information is coming from a person or business, make sure the person has appropriate degrees, like a medical degree or, for example, a registered dietician credential for information related to food.

Find simple information—it exists!

When searching for the latest information about whatever ails you, it’s easy to get sucked into the world of medical jargon. This somehow makes everything sound really scary and complicated.

And while some medical issues truly are complicated, they can always be distilled into easy-to-understand terms. Increasing numbers of health websites are taking it upon themselves to simplify health information for that very reason.

The effort is an important one. A study published in the Australian and New Zealand Journal of Public Health found that most Australians don’t find the information they need because the existing content is too complex.

Even on the simplest issues, like obesity, researchers found that 17 sites formally discussing the condition were difficult to understand. Difficult information makes ideas not only harder to comprehend. It also increases the likelihood that a patient will misinterpret key information, leading to health choices that aren’t in their best interest.

Researchers urged medical health websites to focus on simplicity to continue empowering patients in making good health choices. Mayo’s recently announced partnership with Google is a huge step in that direction.

The bottom line is, if you feel confused or overwhelmed, seek out another source of information. Plenty exists, so find the source that speaks to you.

Look for dates

New medical studies come out every day, and new information sometimes proves old information wrong or incomplete. Check for dates to make sure the information is as accurate as possible.

Ways to verify the date include looking at the bottom of the article or webpage. Many credible, online resources will post a “last updated” date at the bottom of their post or list a copyright date in the footer bar of the webpage.

Get help 

Suffering as an undiagnosed pain patient is a trial no one should suffer through. While these tips may not lead directly to your diagnosis, they could help your doctor see patterns or help you conduct better research online that leads to a diagnosis.

If you were one of those undiagnosed pain patients, what other tips helped you finally get the diagnosis you needed? To talk to a pain specialist, click here to find one in your area.

People experiencing chronic pain can feel isolated and alone, and nothing increases that more than feeling like no one understands what you are going through. Even the most supportive loved ones might suggest that the pain is psychological—all in your mind. While it’s true that pain is largely a process of neurotransmitters, there is no arguing that its effects are all-too real. In a comprehensive treatment plan, chronic pain therapy can be the one thing that bridges the gap between mind and body. Here’s how it works.

How can mental health therapy help with chronic pain?

In 2011, the Institute of Medicine (IOM) published Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research. It cited the startling facts of chronic pain, the far-reaching of effects of which had not been fully understood until this article brought them together. The IOM labeled chronic pain as “biopsychosocial.” This finally acknowledges that chronic pain is a complex phenomenon that isn’t just about a physical sensation.

Since then, it is not shocking that the study of pain has still focused largely on the physical sensations. Physical pain is easier to measure. But there is some progress.

The stigma of mental health issues is real and remains one of the largest barriers to seeking help. Recent research articles have reframed that not as stigma but as discrimination aimed at some of the most-affected groups.

Regardless of the label, the benefits of chronic pain therapy exist in the research.

• A review of studies updated in 2020 found that pain patients receiving psychological treatment were likely to feel less pain (and less distress when pain flared)
• Chronic pain therapy often successfully addresses conditions that both increase and are increased by chronic pain (e.g., anxiety and depression)
• Patients who participate in group therapy or support groups experience better physical and mental health outcomes

And chronic pain therapy is urgently needed. A 2018 study across 18 states in the U.S. found that almost 9% of people who died by suicide cited chronic pain in their suicide notes.

Whether we want to acknowledge it and study it or not, chronic pain and mental health are inextricably linked. Treating one helps treat the other.

Types of chronic pain therapy available

Chronic pain therapy—like many other therapies for chronic pain—is not a one-size-fits-all approach. Just as our pain is as different as we are, the therapy that helps the most will also be similarly individual.

While a number of chronic pain therapy approaches exist, here are five of the most common.

1. Cognitive behavioral therapy for chronic pain

Cognitive behavioral therapy (CBT) is one of the most well-known types of therapy. This is a form of “talk therapy” where a therapist and patient work through a specific issue or set of issues. The goal is not to reach a resolution but to change the behavior and thought pattern surrounding those issues. The idea behind this therapy is that a specific pattern of thought is contributing to your experience of something. CBT works to break or change that negative thought pattern.

Patients might use journaling, desensitization, or cognitive rehearsal to change their thought patterns. By keeping track of your thoughts, or examining them without attaching any significance to them, you may find your pain levels more manageable. CBT does not remove the pain or treat the cause. What it does is change the way you think about and interact with your experience of it.

According to the research, CBT can change the way you manage your pain, help you decrease your use of opioids, and provide you with tools to take charge of your treatment.

Many people benefit from CBT for chronic pain. Those with other conditions such as substance abuse disorders, eating disorders, phobias, ADHD, and PTSD also have success with this type of chronic pain therapy. CBT works to treat both chronic pain with a specific cause and chronic pain whose cause is as yet undiagnosed.

2. Group therapy for chronic pain

The isolation of chronic pain can be an insurmountable obstacle to treatment. Many people feel utterly alone, with friends and families who either don’t believe them or feel helpless in the face of their unresponsive pain.

This is where group therapy for chronic pain comes in.

Group therapy for chronic pain is frequently confused with support groups. There are some significant differences between the two (though, both can be very helpful). Put very simply, support groups exist to help you cope with the daily struggles of chronic pain. Group therapy exists to help you unpack your condition and grow.

Support groups are truly valuable when you are feeling isolated and lonely in your pain. They do not need to have a licensed therapist as a facilitator (but sometimes they do). Often, they focus on successes, tips for coping, and support for daily struggles. Support groups are usually free and available both in-person and online.

On the other hand, group therapy for chronic pain is committed to helping each participant change. It is more structured than a support group. It is led by a licensed therapist who usually screens participants to include those working on similar issues. Group therapy is often more affordable than individual therapy, but it is not free.

Research on these two types of chronic pain therapy is hard to come by. It is a challenging study to design in a scientifically-valid way. Most evidence of its effectiveness is anecdotal, but it is worth a try.

When it comes to support groups, it’s safe to say that everyone in pain could benefit from understanding and support. And if you have a therapist or doctor you trust but need to economize, group therapy with that person can still provide benefits. Talk to trusted healthcare workers for recommendations.

3. Acceptance and commitment therapy for chronic pain

Acceptance and commitment therapy (ACT) for chronic pain helps people to look at their situation and accept it. It does not try to change your outlook or modify your thinking. It simply notes that yes, you have fibromyalgia, but how can you live with that understanding anyway?

Unlike CBT for chronic pain, acceptance and commitment therapy does not try to reframe or otherwise change your patterns of thought or behavior. It’s the difference between looking at your pain and saying, “Why me?” and looking at your pain and saying, “Why not me?” It’s a very Zen-like approach to thinking about chronic pain as a thing that simply exists—no more or less.

ACT might work well for patients in the early stages of chronic pain, especially those who are experiencing extreme distress at the thought of life in pain.

4. SFBT for chronic pain

Solution-focused brief therapy (SFBT) might be the most utilitarian form of chronic pain therapy on our list. Short-term and hyper-focused on a goal, this type of therapy wants patients to experience specific successes when it comes to chronic pain. SFBT works to improve a person’s daily life through reachable targets.

Using the phrase “preferred future” as a guiding light, SFBT helps pain patients describe what they want that to look like. This helps people to take concrete control of their lives, a big plus for people in chronic pain.

This approach might benefit patients looking to take measurable steps in their treatment. Consultations focus on successes and lay out a process to reach their goals.

5. EMDR for chronic pain

In the ground-breaking book The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, Bessel van der Kolk makes the case that when it comes to trauma, our bodies remember. Long after the traumatic event has passed and the acute injuries have healed, the trauma of the event—whatever it is—remains lodged in our cells, causing lingering pain. Van der Kolk used EMDR for PTSD and sexual assault survivors, conditions that are often related to chronic pain as well.

Eye Movement Desensitization and Reprocessing (EMDR) consists of therapist-directed eye and hand movements to essentially access the patient’s traumatic memories and integrate them. This integration can be very difficult, but on the other side of it is healing.

Research studies on EMDR as a chronic pain therapy are small but promising. Various studies have found that EMDR reduces pain and decreases mood disorders and other associated psychological issues.

Patients who have chronic pain as a result of a specific traumatic event may benefit most from this type of chronic pain therapy.

How to get started with chronic pain therapy

Getting started with chronic pain therapy can feel intimidating. Even with mental health awareness at an all-time high, many people still feel uneasy recognizing that they need help.

This is a normal feeling. Many people try everything else before they seek out chronic pain therapy. It may be a cliché, but it’s true that the first step is accepting that you need to try something different. After that, there are five steps to getting started with chronic pain therapy.

Step 1: Talk to your doctor

Your doctor has been coordinating your treatments so far, and it makes good sense to seek out references from them. They may work closely with therapists who specialize in chronic pain.

If your doctor does not have a referral for you, visit an online support group for suggestions. You can also ask people you know for recommendations.

Step 2: Set up your initial psychological evaluation

Many people are put off by the term “psychological evaluation.” It’s really just a way to assess your current mental health and to design an appropriate plan for treatment. It’s similar to an initial consultation with your doctor.

It doesn’t mean you will be declared insane, immediately be placed on medication, or get an on-the-spot diagnosis. What it does mean is that you will begin to carve a path to better mental health by creating a plan with your therapist.

Your initial consultation may be in-person, but many therapists are offering telemedicine. This can be helpful on those days when chronic pain flares prevent you from leaving the house.

Step 3: Attend regular appointments

Attending regular therapy appointments are the key to making progress. It can be very challenging to commit to talking about your mental struggles, especially if that is not something in your past experience. Maybe you show up and don’t feel like talking. This is okay. Your therapist is used to that and expects it. They are trained to help you to open up and examine what’s on your mind.

However, if you only attend therapy sporadically, constantly skipping or rescheduling appointments, it’s difficult to develop a relationship that is helpful. If money is an issue and insurance only covers a limited number of appointments, plan a schedule with your therapist that makes sense.

Then stick to it.

Step 4: Do your homework

No, there won’t be a quiz, but yes, there is usually homework. The majority of the breakthroughs and progress happen outside of the therapist’s office.

You may be asked to write things down or to put something in action and then report back at your next appointment. Make every effort to follow through on these “assignments.”

Consider one of the sayings of Alcoholics Anonymous: it works if you work it. So, work it.

Find help

Arizona Pain is a Phoenix-based pain management clinic that offers psychological evaluations, cognitive behavioral therapy, and biofeedback for patients in pain. Additionally, we host two support groups a week for peer support.

If you are in Arizona and ready to explore chronic pain therapy, get in touch to see how we can help.

When the clock strikes midnight on January 1 every year, it’s time to reflect. To look back not only at the positive aspects of the year we are leaving behind, but also at areas for growth. Whether you are setting chronic pain resolutions or trying to make changes in other areas of your life, SMART goals can help you make that happen. Here are 15 chronic pain resolutions to consider in 2021.

What do we mean by SMART goals for chronic pain?

Setting SMART goals is one of the best ways to achieve them. SMART is an acronym that can help you set better goals and make a plan to reach them.

SMART goals are:

• Specific
• Measurable
• Achievable
• Relevant
• Time bound

Consider the difference in the following two goals:

• Goal 1: I am going to get more physical activity
• Goal 2: I am going to walk 20 minutes a day right after work, five days a week

Considering the first goal, if you park in the farthest space away from a building once a week and walk to the door, technically you are getting more physical activity. But the amount of activity is not specified, and achieving the goal isn’t really measurable. The vague quality of the first goal makes it easy to let slide.

On the other hand, goal 2 is more specific (walking), measurable (five days a week), relevant (increasing physical activity), and time bound (for 20 minutes each time). The achievable aspect of this goal lies in the adjustment of the other factors. Maybe only 15 minutes is possible, and perhaps after dinner or during a lunch break makes more sense for you. The point is that the second goal is actually something concrete. And this brings us to setting chronic pain resolutions for 2021.

Any goals for chronic pain relief and management need to be understood in a realistic way. Many people won’t be able to “cure” their pain simply by setting chronic pain resolutions, but there are ways to lessen it and help you better manage your response to it. Sure, you might have as one of your chronic pain goals to reduce your pain levels, but many people in pain are also concerned with the other aspects of managing a chronic condition.

Get started with chronic pain resolutions

This is where setting chronic pain resolutions comes in. Decide which aspects of your daily life you’d like to focus on, and set a SMART goal to improve it. Below are 15 chronic pain resolutions, set using the SMART goals format. These are just examples that you can tailor to your own specific circumstances and needs.

1. I will return to work/daily activities.

The psychological boost that comes with simply being able to take care of daily activities or return to work is nearly immeasurable. Many chronic pain resolutions start here. Your goal may be to head back to work part-time, or it may be to start taking over some household chores that had not been possible before.

Your SMART resolution might be “I will make dinner for the family four nights a week,” or it might be “I will return to work outside the home two days a week, with two additional workdays at home.” Tailor it to be SMART for you.

2. I will focus on my mental health with weekly support group/therapy check-ins.

The mental health challenges that accompany physical pain are significant, yet many patients suffer in silence and don’t get the support they need. Make a commitment to improving your mental health by finding a good therapist or joining a support group (in-person or online).

3. I will increase physical activity by two hours a week, spread over five days.

This SMART chronic pain resolution mirrors our example above but gives you space to customize it to your life. Maybe physical activity for you is nine holes of golf, or maybe you prefer laps in the pool. The time frame above is just 24 minutes for each session — an achievable, measurable goal.

4. I will explore one new complementary therapy each month.

Complementary medicine works in tandem with traditional medicine to provide treatment support for chronic pain. Many of these treatments have no side effects or drug interactions and are safe to explore in conjunction with regular treatments. Think supplements, acupuncture, biofeedback, and chiropractic care.

As always, coordinate this care with your doctor before you begin.

5. I will participate in two social activities per month.

One of the first things that gets neglected when we suffer from chronic pain is our social relationships. But human beings need to be connected. This goal is all about strengthening your relationships and feeding your social side.

These activities needn’t be high-volume, physical occasions. Think about meeting a friend for a walk or cup of tea, or attending a family birthday dinner.

6. I will reduce my pain medication (as recommended by my doctor).

Some patients might look at this chronic pain resolution and cringe, while others might embrace it wholeheartedly. With research demonstrating that opioid medications do more harm than good when it comes to chronic pain, maybe 2021 is the year you begin to gradually reduce your prescription medications.

Of course, changes to prescription medication should be completed under the supervision of your doctor. Best to have a frank discussion with them before making any changes.

7. I will add five minutes of daily meditation at bedtime.

If your overall goal is to reduce your stress, the chronic pain resolution above can help you get started. Adding just five minutes of meditation to your day can help to ground you and cope with life’s daily stresses.

Look for videos or apps to get started.

8. I will get seven to nine hours of quality sleep every night.

That five minutes of meditation you resolved to add before bed? This is just one of the ways you can reach the goal of a good night’s sleep. Sleep is a crucial part of chronic pain management. Plentiful, high-quality sleep can go a long way towards keeping chronic pain patients active, and a lack of sleep intensifies and heightens the perception of pain during the day.

So how do you get your full night of shut-eye? By improving sleep hygiene, getting regular exercise, and practicing meditation.

9. I will pursue an accurate and specific diagnosis of my underlying condition by the end of the year.

This one is a doozy, we’ll admit that upfront. With the average time to diagnose fibromyalgia at five years, and other rare conditions that take even longer to diagnose, it’s no wonder sometimes pain patients feel like guinea pigs in treatment. Make 2021 the year you actively and unrelentingly pursue the root cause of your chronic pain so your treatments have a better chance of working.

10. I will indulge in a new hobby/interest three times a week.

Chronic pain has a nasty habit of sucking much of the joy out of our lives. This includes old hobbies that may just not be possible anymore.

But this does not mean that all hobbies are done for. The number of potential hobbies is remarkable, and there is something for everyone to explore. Take the first part of 2021 to explore a variety of hobbies, then settle on one for the goal above.

11. I will be able to complete (insert task) at least (insert time frame).

Functional goals for chronic pain patients focus not on pain reduction but on returning patients to their ability to function in their daily life. Perhaps pain has made it nearly impossible for you to climb stairs in your home, or maybe walking the dog down the street is something you’ve had to give up. Setting a functional goal, and starting small, helps to focus your attention on something measurable.

This type of goal is something that you can build upon, too. Once you achieve one functional goal, you can gradually expand to others.

12. I will focus on my partner’s needs with a weekly date night/check-in.

The people that care for us when we are sick deserve a medal. No matter how hard we try, chronic pain can sometimes make us forget how lucky we are to have our loved ones. If you are in a relationship, a weekly date or check-in with your partner that focuses on how they are doing helps to strengthen the bond between you and shows them that you appreciate everything they do. This also works to improve your mental health with connection (and fulfills a social activity, too!).

Not currently partnered? Take the time to thank a good friend who regularly helps or celebrate older children who are working around the house in support.

13. I will find a doctor who best meets my needs.

Breaking up with your doctor can be hard. And we know that access to healthcare (or the lack thereof) sometimes dictates who you can choose as a doctor.

But if you have suffered through substandard care that includes a medical practice that doesn’t listen to your concerns, it’s time to look for a new provider.

14. I will become a better advocate for myself by researching my condition, recent research, and potential treatments.

This goes hand-in-hand with finding a doctor who is a good fit. Chronic pain resolutions that are backed by education are the best kind. Ask your doctor for any recent articles on your specific chronic pain condition, or find a blog from a reputable pain clinic online to search. This empowers you and helps guide your decisions for treatment.

15. I will not let chronic pain define me.

This may not be a SMART goal in theory, but it’s one of the smartest chronic pain resolutions on our list. You are not your chronic pain. You are not your treatments, your diagnosis, or your trauma.

Let 2021 be the year when you let go of the idea that chronic pain defines you, and bring your whole self boldly into the next decade.

It’s time to find a life with less pain

If you are in Arizona and looking for a pain management doctor to help coordinate your care is in your resolutions, it’s time to call our office now to set up your first consultation.

Let Arizona Pain help you with all of your chronic pain resolutions. Get in touch today!

It’s one thing to be faced with the daily struggles of chronic pain. Simple things like tying your shoes or walking down a flight of stairs are hard enough. But what happens when your struggles go beyond daily physical pain? Chronic pain and loneliness amplify each other—your pain isolates you, and that isolation increases your pain

At Arizona Pain, we’re here to help. You don’t have to suffer alone. Knowing how to cope with chronic pain and loneliness can help relieve both and keep you connected to the people you love.

Understanding chronic pain and loneliness 

While chronic pain is beginning to gain more widespread awareness and understanding, it is still typically an “invisible illness” with many devastating side effects.

Chronic illness and loneliness are peas in a pod, unfortunately, for a few reasons. We understand many of these and talk to our patients honestly and openly about the challenges of chronic pain, so we can move towards healing. We have some suggestions later in this post for ways to cope with chronic pain and loneliness.

The pain often has no end in sight

When we sustain an acute injury like a broken bone, we may have to sit in our homes in a cast for a few weeks while it heals. Chronic pain is not as finite.

Many experience a lifetime of unrelieved pain. When you are not surrounded by people with this experience, chronic pain can lead to loneliness and isolation.

Pain makes us turn inward

People in chronic pain often report feeling trapped by their body or unable to reach out for help. These inward-turning feelings can increase social isolation and loneliness.

Many people who suffer from chronic pain find it very difficult to explain their feelings to those who do not suffer and may shut down even further. It’s a vicious cycle.

Your old self feels lost

Chronic pain can dramatically change your life.

Things we once took for granted no longer come easily and may disappear entirely. One day you are running marathons, and the next you can barely walk downstairs for breakfast. Struggling to figure out who you are in the face of this loss can feel impossible.

Constant pain creates constant stress

When your body and mind are dealing with constant pain, both respond to this stress in physical and psychological ways. Murray J. McAllister, executive director of the Institute for Chronic Pain points out that losing a sense of direction and feeling stuck are both stressful side effects of chronic pain:

“These stressors can make pain worse because stress affects the nervous system. It makes the nervous system more reactive and you become ‘nervous.’ Chronic pain causes stressful problems, which, in turn, cause stress that makes the pain worse.”

Guilt can be overwhelming

One of the hardest parts of chronic pain is the tremendous guilt. Sure, you feel badly because you cannot participate in your old life, but what happens when you miss your children’s birthdays? Graduations? How about when a partner wants to take a vacation and you just cannot do it?

The guilt can be overwhelming, sending you into a spiral of chronic pain and loneliness. It feels like no matter how much your kids, friends, and family say they understand, it’s impossible to know for sure.

Chronic pain…it’s boring

Let’s face it: you can only watch so much TV, read so many books, and knit so many sweaters (if your hands can take it). Chronic pain places physical limits on so many things that you cannot help but be, at times, overwhelmingly bored. Chronic pain and boredom are aspects that aren’t discussed much, mostly because many people who don’t have chronic illness think they would love the opportunity to just “lie around all day.” But, you know better.

Compounding all of the factors above is the extraordinary period of social distancing brought about by the COVID-19 pandemic. Even for people who normally have good strategies in place for coping with chronic pain and isolation, social distancing requirements have forced everyone to keep a safe distance from each other.

And if you have chronic pain and another health condition that makes you more vulnerable to COVID-19 infection? It’s nearly impossible to get a healthy dose of human contact under COVID-19 safety guidelines.

What are the effects of chronic pain and social isolation? 

Research on the subject of chronic pain and social isolation is definitive. Human beings are social creatures and require the stability and comfort of regular human interaction. Without it, there are very real consequences that go well beyond simply being sad or wishing you had more friends.

• Loneliness causes more rapid deterioration, especially in older adults
• The level of social isolation predicts the level of pain
• Chronic pain and loneliness seem to have a bi-directional relationship
• Social isolation can also provoke a reaction that mimics the pain response
• Loneliness and social isolation predict higher levels of pain, depression, and fatigue
• The lonelier you are, the more pain and negative feelings you might experience

Pain is individually experienced, but we are social creatures. It’s clear that when pain forces us into isolation, we suffer. At Arizona Pain, we’re here to help as much as we can.

How to cope with chronic pain and loneliness

Coping with chronic pain and loneliness is an ongoing process. Fortunately, there are many different ways to ease your isolation and feel more connected.

Share this post with others

Part of our intent with this post is to make you feel heard. Chronic pain and loneliness are the reality for many patients, with research that backs it up. Use this post as a jumping-off point to talk openly and honestly with your loved ones about how you feel, and ways they can better support you.

The opposite of loneliness is intimacy and vulnerability with others. Through deeper conversations about the challenges you’re facing, we hope you can create connections to find more support.

Bring people to you

Many people find that one of the most challenging parts of chronic pain and loneliness is being separated from people and celebrations. As Amanda notes in a recent creakyjoints.org post, she has come up with a unique solution: planning what she calls a “girl’s night in.” These small, low-key gatherings allow her to control the food, the setting, and the timing.

You need not plan elaborate celebrations with 20 guests. A simple afternoon visit, scheduled regularly, can go a long way towards re-connecting without overwhelming or causing rebound pain that occurs after overexertion. Can’t meet in person? Plan a Zoom call to catch-up.

Embrace alternative connections

In the same post, Justin K. in Hawaii notes his unique solution to being homebound with arthritis: online multiplayer videogames. He explains:

“I play every day with people all over the world and while we play, we talk. They’re like brothers to me now. If I don’t show up one day, they’ll call. If I have a doctor’s appointment, they ask about it. I know I have people who care about me.”

The online gaming community can be an incredibly supportive place for people all over the world who suffer from social isolation and loneliness. It can also help relieve some of the boredom of chronic pain. What other communities can you find, based around your interests?

Use humor

Yes, it can be hard to find anything funny when your body has seized control and your muscles are contorted with pain. But there is good evidence that humor therapy decreases feelings of loneliness of isolation and increases happiness and satisfaction with life, even when pain persists.

Try to find books, streaming comedy specials, or funny friends to bring some lightness and laughter to your days. Or, find comedians who also live with disabilities or chronic illnesses, like Maysoon Zayid or Samantha Irby, to shine a funny and understanding light on daily challenges.

Meditation

When this suggestion for coping with chronic pain comes up, many patients bristle. Pain may originate in the mind, but it is certainly felt in the body, and meditation can help remove the “story” of the pain. Instead of thinking thoughts like, “I am alone in my pain and always will be,” meditation helps replace that story with, “This pain is here and it is hard, but it will pass,” or “My friends and family may not know exactly what I am going through, but they love me and will do what they can.”

Chronic pain can negatively impact your metal health, but mindfulness meditation is one way to take more control. Start with a few minutes of breathing and gradually increase it so it becomes a regular part of your day. There are many different meditation programs (free or nearly so) to guide you.

Turn to online therapy

Online therapy is a great way to receive counseling, support, and coping strategies when chronic illness and loneliness make it difficult (or dangerous) to go out.

There are high-quality, affordable options for online therapy that can ease your mind and soften the day’s sharp edges.

Find more support online

On those days when even getting out of bed is too much, you can still get relief from chronic pain and loneliness.

Online support groups, like those found on Facebook, are filled with people who understand what you’re going through. Sometimes just knowing that others share your feelings of chronic pain and isolation can help get you through the worst of days.

Practice gratitude

This might be one of the hardest suggestions for coping with chronic pain and loneliness, but it can become of the most effective.

Studies have shown that people who have a regular gratitude practice report less pain and feel less lonely. Simply put, the more grateful you are, the less you will be impacted by your pain. This can be simple. At the beginning of your day, keep a small journal and note what you’re grateful for in your life and relationships. Or, make it easy with a gratitude app.

Consider getting a pet

Pets can bring immeasurable comfort to our lives, and bring us contact on our hardest days. If you have the ability to responsibly care for a pet, bringing one into your home can take away the loneliness. One writer notes:

“I often find myself having conversations with my dog. He just sits there and listens. If I happen to be crying, he licks the tears off my face. It seems he’s always there for me no matter what. Truly my best friend. Even if I don’t speak the words, he seems to know when I need him the most.”

And, whenever possible, adopt a rescue pet!

Get out when you can…carefully

You know those days, the ones where you wake up, and you can tell the pain is a little bit less? The ones where getting dressed doesn’t require long periods of rest between pants and shirt, and you actually can make your kids some breakfast?

These are the days, no matter how often they occur, to get out and be with people. Some folks fill this time with errands and cleaning but consider taking more time to connect with people you have been missing. Whether it’s over a stroll through the park or a picnic, use this time to catch up and to reestablish your connections. The errands can wait, and no one ever goes to their grave wishing they had done more laundry.

Be mindful of overdoing it, though. Rebound pain can make you regret the time spent out in the world. Move slowly, and cherish the quality of time you spend with loved ones.

Chronic pain goes beyond the body 

Chronic pain is not just about where it physically hurts. It comes with significant anxiety, depression, and feelings of loneliness and isolation. You might be feeling low in spirit and drained physically and emotionally.

But you are not alone.

Chronic pain and loneliness do not have to be a life sentence. Arizona Pain understands the complicated challenges of chronic illness, and we want to help you get your life back. If you are struggling to make sense of your pain and feeling isolated, reach out. Our team develops customized pain management plans for every patient so we can help you get your life back, focusing on treatments for both mental and physical health.

Get in touch today to see how we can help.

Your immune system is a complex system that is responsible for fighting off infections, bacteria, and viruses. As we continue to respond to the ongoing COVID-19 pandemic, the effects of pain on the immune system is an important topic. Unfortunately, data shows that those with compromised immune function are more likely to contract the virus and experience severe symptoms that could be fatal. With this in mind, it’s important to understand the connection between chronic pain and your immune system.

Does pain lower immune system response?

Chronic pain is defined as ongoing pain that lasts more than six months. In many cases, it continues long after the initial injury or illness that prompted the pain has healed. This type of pain can make your everyday routine feel difficult, if not impossible. This often leads to depression and long-term increased levels of stress.

When you’re in a state of constant stress, cortisol levels in the body tend to rise, which can lead to a decline in immune system function. This may cause you to be more susceptible to unpleasant side effects and a range of different illnesses. In addition, research shows that chronic pain may actually have a significant impact on your genes and how they work in regards to immunity.

Fortunately, you can help combat the effects of pain on the immune system with some lifestyle changes. It doesn’t take much to boost your immunity and increase your chances of staying healthy. Read on for important tips that may help you boost your immune system every day after we discuss some of the latest research on pain and the immune system.

What are the effects of pain on the immune system?

Despite tremendous efforts to find breakthrough treatment options, there are still thousands of people who suffer from ongoing pain. In fact, chronic pain is one of the most common causes of disability worldwide.

In order to better understand the effects of pain on the immune system, scientists continue to conduct extensive research on how to help this population. Here is what we know so far.

Chronic pain changes our immune systems

Chronic pain may reprogram the way genes work in the immune system, according to a study by McGill University.

The team examined DNA from brains and white blood cells of rats using a method that mapped DNA marking by a chemical called a methyl group. Methyl marks are important for regulating how these genes function. This sort of chemical marking is part of the growing field of epigenetics, which involves modifications that turn genes on or off, reprogramming how they work. Researchers were surprised to find a number of genes that were marked by the chronic pain. In fact, hundreds to thousands of different genes were changed.

“We found that chronic pain changes the way DNA is marked not only in the brain but also in T cells, a type of white blood cell essential for immunity,” says Moshe Szyf, a professor in the Faculty of Medicine at McGill. “Our findings highlight the devastating impact of chronic pain on other important parts of the body such as the immune system.”

Fortunately, the findings in this study could lead to new ways of diagnosing and treating chronic pain. For example, some of the genes found to be marked by chronic pain could become new targets for pain medications.

Link between immune function, osteoarthritic pain and progression

According to McMaster University researchers, the immune system plays an important role in the amount of pain and disease progression experienced by patients with osteoarthritis (OA).

The study found that monocytes, the white blood cells necessary to regulate immune responses, were more activated and pro-inflammatory in women with osteoarthritis. In addition, elevated inflammation and body mass index were associated with this increased activation. When compared with a control group of 22 women of the same age without OA, this combination resulted in increased pain and progression of knee osteoarthritis.

“It is the first study, to our knowledge, to specifically characterize changes in circulating monocytes in individuals with OA compared to healthy women,” said senior author Dawn Bowdish, a professor of pathology and molecular medicine at McMaster, and member of the McMaster Institute for Research on Aging.

The immune-suppressive effects of pain

In this larger collection of studies, researchers studied immune-suppressive effects of painful experiences in both humans and animals.

Stressors such as foot shock and tail shock can provoke pain without tissue damage in rats. The result has been diminishing immune functions, including mixed lymphocyte reactions in lymph node cells.

In humans, surgery has been known to result in immune suppression as well. The invasiveness of the surgery has been associated with the magnitude of immune suppression. Due to the crucial role played by the immune system in maintaining health and resisting infection and disease, this reflects the importance of pain management.

How to boost your immune system

While these studies do indicate a significant relationship between chronic pain and the immune system, it’s not all bad news. There are many ways to naturally strengthen your immune system every day.

By boosting your body’s natural defenses, you will have a better chance at fighting off infections and viruses, regardless of whether you’re dealing with chronic pain. Note, however, that these natural remedies can and should never take the place of your doctor’s guidance. While you can boost your immune system’s health, preventing transmission of illness, as we explain below, is your best approach.

Get plenty of sleep

The importance of sleep can’t be underestimated, especially when it comes to fighting off illness. In a study of 164 healthy adults, those who slept fewer than six hours each night were more likely to catch a cold than those who slept six hours or more each night.

What’s more, studies show that getting a full night of shut-eye may also help reduce inflammation and pain. Researchers at the University of California, Los Angeles (UCLA) found that treating insomnia in the elderly could lead to reduced inflammation and chronic pain. Those who were successfully treated for insomnia had a lower level of C-reactive protein (CRP), an identified marker of inflammation. When someone is suffering from an attack of inflammation, CRP levels rise. Adults over 55 who were treated for insomnia had continued low levels of this protein.

If your chronic pain is leading to sleep deprivation, or if poor sleep is exacerbating your pain, get help. A pain doctor along with a sleep specialist can assist in finding the right treatment.

Maintain a healthy weight with a nutritious diet

There are so many benefits to eating more nutritious meals. Even if you don’t see an immediate change in your pain level, you can improve your health to fight off illness. In order for the cells in your immune system to function properly, you need to follow a healthy diet. This is a diet that includes, whole grains, vegetables, fruits, lean protein, and healthy fats.

Studies show that micronutrients and dietary components have very specific roles in the development and maintenance of an effective immune system. For example, vitamin A and zinc regulate cell division, making them essential for a successful and quick response within the immune system.

Doctors and scientists both confirm that eating whole, healthy foods can:

• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Help prevent inflammation
• Protect your heart
• Lead to weight loss, which can lessen pressure that leads to issues like joint pain

If you’re looking for more details about the right foods to eat, find out how to create a chronic pain diet that works.

Exercise regularly

If you work out for the first time after a long break, it’s normal to wake up the next day with sore muscles. However, another workout a few days later is generally less painful. While scientists have studied this for decades, naming it the “repeated bout effect,” they haven’t been able to determine exactly why people feel less sore the second time around. What they do know is the immune system plays some role in how muscle repairs itself and protects against additional damage.

One study at BYU produced evidence that shows the surprising presence of very specific immune workers called T-cells.

“You think of T-cells as responding to infections, not repairing muscles–but we found a significant accumulation of T-cells infiltrating damaged muscle fibers,” said Robert Hyldahl, assistant professor of exercise science at BYU. “Our study is the first to show T-cells present in human muscle in response to exercise-induced damage.”

In addition to keeping your heart healthy and your weight in check, this study suggests that exercise may even help boost your immune system. Keep in mind that it does not need to be rigorous exercise to be beneficial. Consider incorporating gentle yoga or morning walks into your daily routine. Create a home exercise program that fits your lifestyle.

Reduce stress as much as possible

The power of your mind can be a double-edged sword. Scientific research shows that stress and immune function are closely related. When you’re experiencing a stressful event, your brain sends defense signals that prompt the release of hormones. These hormones are trying to prepare you for emergency situations, but they have a depressive impact on immunity. This can reduce white blood cells and even increase tumor growth and development.

For those dealing with chronic pain, stress can be an everyday battle.

It doesn’t have to be a single traumatic event or even a significant personal issue. The simple burden of pain can lead to stress. With this in mind, it’s important to find ways to reduce the harmful effects of stress. Exercise, healthy eating, and even meditation are great ways to naturally reduce stress. If these lifestyle changes aren’t helping, talk with your doctor about other options. Acupuncture, therapy, and other methods of treatment can help you reduce stress and improve immune function.

How to protect your immune system

In addition to living a healthy lifestyle, there are a few basic ways to protect your immune system on a daily basis. First, practice vigilant hand washing, especially whenever you leave your house and touch things in public. Take extra consideration to wash your hands for a full 20 seconds in order to be effective, and follow full hand washing instructions from the CDC here. If you don’t have access to soap and water, carry hand sanitizer with you wherever you go. The CDC recommends using an alcohol-based hand sanitizer that contains at least 60% ethanol.

In light of today’s COVID-19 pandemic, it’s also important to practice basic social distancing for the foreseeable future. Maintain at least six feet of distance from other people in public and avoid crowded places. This is the best way to reduce your risk of exposure to anyone who may be ill.

In situations where you have no choice but to be in public, wear a mask to protect yourself and those around you. Data shows that wearing a mask helps reduce your risk of exposure to the virus and could stop person-to-person spread. Find a mask that fits comfortably in order to keep you from touching your face.

Get help with chronic pain

Coping with chronic pain can leave you feeling exhausted and overwhelmed. While we encourage you to try the recommendations presented here, we understand that sometimes basic lifestyle changes still aren’t enough, and that’s okay. Remember, living with pain isn’t normal.

At Arizona Pain, we work as a team to develop a plan to tackle your pain from every angle. This may include many facets from our comprehensive care program, including minimally invasive medical procedures, chiropractic manipulations, and nutritional guidance. These methods can increase your chances of keeping your pain under control, so you can live a healthier life.

If you live in Arizona and need help managing your chronic pain, contact the Arizona Pain team or click the button below to get in touch with one of our pain specialists. Our trustworthy, compassionate team at Arizona Pain is ready to help you.

Telemedicine is not a new technology—it has been in use since the 1950s. Back then, when you weren’t able to get to your doctor, a quick phone call and description of symptoms stood in for an in-office visit. These days, telemedicine has so much more to offer patients and their doctors, though. And, due to the COVID-19 pandemic, telemedicine for pain management doctors has quickly become a critical resource. If you’re a healthcare professional, here’s how to offer telemedicine for pain management at your clinic. Are you a patient who is looking for telemedicine for pain management options in Arizona? Contact Arizona Pain to learn more about our telehealth options.

Why is telemedicine for pain management important?

Telemedicine (also referred to as telehealth) is the practice of using technology to conduct a medical visit when an in-person visit isn’t possible or practical.

There are three main types of telemedicine for pain management:

1. Video appointments: These utilize video conferencing software to connect patients and their doctors in a virtual setting
2. Virtual check-ins: Virtual check-ins for established patients can be conducted on the phone or through a mobile device, like a text
3. eVisits: This type of telemedicine is best used for follow-up questions for patients who have a visit history with your practice and can be conducted through email or text

When it comes to pain management, telemedicine is crucial in times where patients cannot attend an in-person visit, such as when:

• Pain patients have comorbidities that make travel impossible
• There is a major health or weather event that would make travel dangerous to the patient
• The distance a patient would have to travel is prohibitive or impossible (note that although rates of chronic pain in rural communities are similar to urban areas, 60% of the areas in the U.S. designated as Health Professional Shortage Areas are rural)

Connecting healthcare professionals

Telemedicine is also a powerful tool for doctors across the world to connect. It allows doctors to consult with each other and share sensitive health information about patients they are treating.

Using technology to bridge distance allows primary care specialists to recruit the best pain doctors to help in patients’ cases, no matter where they’re located. It also encourages collaborative medicine, allowing all of a patient’s doctors to communicate on their case.

Combined with better access to healthcare via telemedicine, this collaborative approach is improving outcomes for patients with chronic pain—no matter where they live.

Pros and cons of telemedicine for chronic pain

Telemedicine brings care to patients who are not able to access it in person. There is evidence that telemedicine actually improves outcomes for chronic pain patients. Telemedicine can also address chronic pain patients suffering from opioid use disorder. It can save patients and doctors thousands of dollars in chronic pain treatment costs.

However, no form of medicine is perfect, and telemedicine does have risks.

One risk involves patient security. Telemedicine frequently involves transferring patient files over wireless internet connections. It is crucial that sensitive health information is protected as it is delivered in this way.

In addition to minimizing risk by selecting a HIPAA-compliant telehealth platform, doctors and other practicing in home offices need to take steps to ensure the security of their home or office wireless connection.

There is also room for error if medical professionals on either side of the telemedicine connection lack necessary credentials or licenses. Technicians could end up completing tasks or giving medical advice on subjects outside their area of expertise.

As telemedicine becomes more popular, protections are being implemented to ensure a safe environment and equal access for patients.

How does telemedicine for pain management work?

So how does telemedicine for pain management work? If you’re a practitioner, we first encourage you to watch this telemedicine webinar, which includes input from our own Arizona Pain doctors. In it, they discuss actionable strategies for setting up a telemedicine program for your clinic.

To summarize, though, a patient will typically initiate the appointment. If the visit is simply for a medication refill or to ask a question, this can be done via email over a secure platform. Many large medical practices use their patient portals to complete this type of visit.

For video appointments, the process is similar in that the patient initiates the appointment. On the appointed time, the patient checks into a virtual “waiting room” with a medical professional (e.g., a nurse or physician’s assistant). In the waiting room, patients offer their verbal consent to the visit and state the reason for the visit, just as they would in the office.

Once the patient is checked in, the nurse notifies the doctor. The doctor then joins the patient for a secure and private visit. After the visit, the doctor writes up their notes, authorizes prescription refills, and recommends any other follow-up visits or treatments.

The entire visit is remarkably similar to an office visit, except patients don’t have to leave home to receive care. You can watch the webinar to learn more about how to set up your desk, accessing records, and more.

How to offer telemedicine for pain management

Offering telemedicine for pain management is a great way to add value to the services you already provide for your patients. In addition to the webinar we linked to above, the American Medical Association has also published an extensive guide to setting up your telemedicine practice.

Essentially, there are six steps to set up telemedicine visits at your clinic.

1. Check in with your existing EHR vendor

Does your existing EHR vendor have telemedicine capability? If so, that might be the best place to start. They will already be HIPAA compliant and have some functionality at least for eVisits.

If not, select a reputable vendor. Reputable vendors offer secure and HIPAA-compliant technologies that protect patient privacy while offering good functionality and support.

2. Design an office set-up for doctors and other medical personnel

If doctors are consulting outside of the office, they need a workspace. This might include two computer monitors: one for the video consultation and one for the patient record. The set-up that works best for your practice will vary.

At a minimum, doctors need secure hardware that can handle video conferencing.

3. Train all medical personnel

Don’t skip this step. Training doctors and their supporting personnel is a crucial part of implementing telemedicine for chronic pain.

This includes helping everyone to become familiar with the telemedicine platform and process, including the rules for patient consent.

4. Design your workflow

Ask yourself these questions before you get started to design your typical workflow:

• What is the process for patient check-ins?
• How long will appointments last, and how many will be available?
• What conditions are eligible for telemedicine visits, and which require an office visit?

5. Don’t forget to document visits

Documenting visits for pain patients is crucial, especially if you are consulting with other doctors or prescribing pain medications. This includes asking for and receiving verbal consent to the visit from patients. It also includes notes on symptoms and changes to a patient’s condition or treatment plan

6. Be aware of prescription rules

It’s important to note that prescribing rules in telemedicine generally require that patients have a previous relationship with a doctor. This is an important protection in the fight against overprescribing opioids or other high-risk medications.

However, these rules may be relaxed during a health crisis, with telemedicine coverage expanded and in-state prescribing rules suspended. Always look to your professional regulatory board for guidance.

Connect with your patients 

Once you have your plan to implement telemedicine for chronic pain in place, let your patients know about it. Contact patients with simple tutorials on scheduling and availability. Consider adding a “frequently asked questions page” to your medical practice site. Send out an email newsletter to inform them of your new services. You can learn more about communicating telehealth options to your patients here.

If you are a patient looking for pain management telehealth options in Arizona or a medical provider with questions about how to get started using telemedicine for pain management in your state, the Arizona Pain team may be able to help.

Get in touch!

According to the United States Department of Labor, Labor Day is a “yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.” Since it’s estimated that around 100 million United States citizens suffer from chronic pain, it’s safe to assume that a lot of our country’s workers deal with pain and discomfort on a regular basis. Thankfully, there are several simple workplace changes that can help you manage your chronic pain. Here’s how to manage chronic pain at work.

1. Talk to your boss

Pain levels can fluctuate from day to day, sometimes even from minute to minute. If your pain flares up and you need to leave early, your boss will probably be a lot more understanding if you’ve discussed your chronic pain condition with him or her in advance.

Speaking with your boss is also a good opportunity to bring up workplace accommodations. For instance, many companies now offer employees the option to tele-commute from home on days when they’re unable to come to work.

2. Look into workplace wellness programs

On-site gyms, massage therapists, and ergonomic specialists are becoming more and more common. Each wellness program is different. Some companies might provide employees with gym memberships, while others may have vending machines stocked with healthy snacks. If your workplace doesn’t have a wellness program, consider bringing it up in the next meeting, along with a few realistic suggestions. For example, don’t suggest that your small, three-employee company should build an on-site gym; instead suggest something like a company team in a local charity walk.

3. Be mindful of your body position

For office workers, this means making sure you have an ergonomic desk setup. Your monitor should be at eye-level. Both your knees and elbows should be at a comfortable 90 degree angle. Your feet should rest flat on the floor. If in doubt, bring this up to your boss; many companies have someone available to help you make sure your desk is set up as ergonomically as possible.

For people who work in a more physical job, this means being careful of how you move your body – particularly during repetitive actions or while lifting heavy objects. Avoid awkward or twisting movements. When lifting objects, try to use the legs and stomach muscles, instead of depending on your back to do all the work. Make sure your back is straight when you lift things. Always talk to your doctor too, if you suffer from chronic pain at work as they can make suggestions for improving your work space.

4. Adjust your schedule

You know your body better than anyone else. Is your pain worse in the morning? Does rushing around make you hurt worse? Pay attention to when your pain is worst. If possible, alter your work schedule accordingly. For example, if hurrying makes you hurt, get up a little earlier in the morning, or start your workday a little later. If mornings are your worst time of day, ask if you can switch to a different shift.

5. Start the morning right

The morning’s activities set the tone for the entire day. Waking up late, rushing to shower and dress, before scarfing down a toaster pastry is a routine that elevates stress levels before you even leave the door.

Shift the tone by waking early enough to enjoy a more reasonably paced morning, which of course begins by sleeping well the night before. Also consider taking five or ten minutes in the morning to meditate, focusing on the breath and starting the day from that place of stillness.

Eat a healthy breakfast, perhaps fruit, granola and yogurt, oatmeal, or an egg with a slice of whole-wheat toast. Fill up the tank of your body and mind before leaving the house so you have the energy to engage the day with enthusiasm.

6. Take advantage of your breaks

Don’t spend your breaks sitting at your desk, messing with your phone. Do something that will make you smile or make you feel rejuvenated. Go outside for a few minutes. Read a book. Put your earbuds in, turn on some happy music, and dance in the break room. This list of self-care ideas has a some great ideas to make the best of your break, like cloud-watching, deep breathing exercises, or planning a future vacation.

Some companies are even incorporating unique breakrooms to help their employees stay at their best. Nap rooms, yoga spaces, and games have all been incorporated into some successful companies.

7. Keep moving

Sitting for long periods without moving has been linked to several different health conditions, such as obesity, cardiovascular issues, and diabetes. Staying immobile is also not a good thing for people with chronic pain. Try to stand up and stretch for a couple minutes every hour, or take a quick walk around the office. Instead of emailing your coworker a question, walk to his or her desk and ask in person. Consider walking or biking to work. If you have chronic pain at work, that may not be an option. Instead, park at the far end of the parking lot, or ride the elevator to the floor below your destination and take the stairs the rest of the way up.

8. Pack a bag

Knowing that you’re prepared for a potential pain flare can really help with stress levels. Make sure you’ve got water and any medications you might need, plus a healthy lunch so you don’t have to brave the cafeteria food, but don’t stop there. A few other items you might find helpful for chronic pain at work include:

• A comfy outfit (but let your boss know why you’re wearing sweats at work)
• A heating pad or ice pack
• A comfort food that won’t spoil, like chocolate (as long as it won’t worsen your pain)
• Something bland to nibble on, like crackers, in case you need something to eat with pills
• Sunglasses

9. Make workplace suggestions

Teachers often encourage their students to voice questions by pointing out that if they have a question, odds are someone else is wondering the same thing. The same can be true for your workplace. If the flickering fluorescents in the break room bother you, they probably bother other people, too. If a coworker’s floral-scented candle triggers headaches and nausea, politely ask him or her not to use it at work anymore. Request that the cafeteria or vending machines offer a few healthier options. Ask permission for you and your coworkers to spruce up an outdoor space with benches, flowers, shrubs, or a tree, or recruit a few colleagues to help you spend a weekend beautifying the breakroom.

Approach your boss respectfully and tactfully with workplace suggestions, and be realistic. If you need specific accommodations because of a disability, consider following this example format to write a request letter. Know what accommodations you’re entitle to under the Americans with Disabilities Act. If you’re being denied a reasonable accommodation, do your research and, if warranted, file a charge.

10. Watch your stress levels

Between deadlines, catty coworkers, and brash bosses, working may bring home the bacon, but it can also drive a person crazy. Work stress affects as many as 70% of all U.S. adults. Meanwhile, the detrimental health effects linked to chronic tension leads experts to attribute as many as 10% of all strokes specifically to work stress, according to the American Institute of Stress (AIS).

While all this anxiety is likely harming your health, fortunately, there are many ways to manage it.

Why is managing work stress so important?

Long-term stress leaves your body in the so-called flight-or-flight response semi-permanently. That increases the risk for high blood pressure, weight gain around the stomach—one of the more dangerous areas to carry excess fat—and inflammation, which is important to manage for people with chronic pain.

Stress is the underlying cause of as many as 60% of all human diseases, according to AIS. Tension not only makes it difficult to get through the day, but can also elevate your risk of stroke by 50% and heart disease by 40%. Heart disease is the top killer in the U.S., according to the Centers for Disease Control and Prevention.

Keep in mind there are two types of stress—acute and long-term. Acute stress can actually be beneficial. It gives you that rush of adrenaline to knock the boss’ socks off during that important meeting or help you find inspiration you didn’t know you had just before a big deadline.

The problem is when stress levels stay elevated over time. Here’s how to make sure they come down.

Establish a good sleeping routine

The foundation for a good day actually begins the night before, with a solid seven or eight hours’ rest.

Getting enough sleep is critical for making it through the day with less work stress. Being well-rested ensures you have the energy reserves to deal with problems or complications with a level head. Fatigue often makes people impatient and more easily agitated, according to WebMD.

Ironically, many people are sleeping less so they can work more, according to research from the American Academy of Sleep Medicine (AASM). People who worked multiple jobs or had longer commutes were most likely to sleep fewer hours.

While getting enough sleep is critical for optimal functioning and reducing stress, feeling tension is ironically a common reason why people find it difficult to sleep.

To encourage a restful night of shuteye, consider turning off electronics after a certain time and establishing a relaxing nighttime routine. You may meditate, do some gentle stretching, take a bath, or drink a cup of non-caffeinated tea. Taking time to unwind could help you fall asleep faster and enjoy a more restful slumber.

Identify sources of stress

Listing all the items causing you work stress is the first step to figuring out a stress-reduction approach. This is your private list that nobody else will see, so feel free to write down the things you’d never say out loud to anyone. After creating the list, categorize the items, checking off those things that are changeable and those that aren’t.

For example, if you have too many projects on your plate, try to delegate. If you’re not in a position to delegate, talk with your boss and ask for help prioritizing or creating better processes to help you meet deadlines. Bosses want to create a good environment to encourage quality work, so most will be receptive to you coming forward.

Colleagues represent another common source of tension, with as many as 80% of workers reporting strained interactions, reports Fast Company. To alleviate this source of work stress, first consider your own perspectives. Sometimes, colleagues cause stress because they remind us of people in our past. Once you realize this, it could lighten the situation right away.

Another possible solution is to talk with the difficult colleague if they do something that really sets you off. If you’re angry that a coworker cut you off in a meeting, try to have a rational discussion about it after you’ve cooled down and learn where that person is coming from, and then calmly tell that person how you feel. Ultimately, keep in mind that not everybody will be a best friend. Keep it professional, but also set boundaries so you don’t get too irritated.

Sometimes, you just have to shift your focus to other things and try not to get caught up in situations you can’t control.

Enjoy time away from work

People often let work stress gnaw at them even when away from their desks, creating tension that permeates all their lives. Work life balance is often elusive, and that balance will look different every day, but try to carve out periods of fun.

Take time to go hiking, exercise, and do the other activities you enjoy. Set boundaries such as not checking email after a certain time. Take vacations and avoid working while enjoying time away.

What other tips do you have for managing chronic pain at work?