Anxiety and Physical Pain

Living with chronic pain can feel like a constant uphill battle. But when anxiety enters the picture, it can intensify physical pain in ways that are often hard to understand. As a therapist in Chicago who specializes in anxiety, I frequently work with clients facing both emotional and physical challenges.

They often come to me asking, “Why does my pain feel worse when I’m anxious?” In this post, I’ll walk through some of the key ways anxiety can exacerbate physical pain—and how you can take steps to manage both.

1. Heightened Sensitivity to Pain

Anxiety makes us more sensitive to all kinds of sensations. When we’re anxious, our body is on high alert, ready to respond to perceived threats. This “fight-or-flight” response heightens our awareness of physical sensations, including pain. Imagine having a minor ache but feeling like it’s much more intense.

This isn’t just in your head; anxiety actually causes your nervous system to amplify your perception of pain (Pain Practice, 2023).

For those in Chicago who deal with the pressures of urban life on top of anxiety and pain, this heightened sensitivity can be overwhelming.

2. Muscle Tension and Stiffness

Think about the last time you felt anxious—did you notice your shoulders tightening, or maybe your jaw clenching? When we’re stressed, our muscles tend to tense up as part of a natural stress response.

Chronic anxiety means this muscle tension can become a constant state, leading to stiffness, soreness, and even cramps. In Chicago, where stressors like noise, traffic, and fast-paced living are part of daily life, this effect can worsen significantly, making pain more pronounced.

3. Disrupted Sleep Patterns

Good sleep is essential for healing and pain management, but anxiety often disrupts sleep. People with anxiety may struggle to fall asleep or wake up throughout the night, which interrupts the body’s natural healing processes. Over time, this lack of quality sleep can make physical pain feel worse.

Without restorative sleep, the body can’t repair and recharge, leading to a vicious cycle where pain and anxiety feed off each other. Poor sleep, particularly among Chicago residents working long hours, is often a hidden contributor to intensified pain.

4. Increased Inflammation

Studies have shown a direct link between chronic stress and increased inflammation in the body. When you’re anxious, stress hormones like cortisol stay elevated, which can trigger inflammation. Inflammation is a key factor in many pain conditions, such as arthritis, fibromyalgia, and even headaches.

When anxiety keeps stress hormones high, it can worsen inflammation-related pain, making it harder for the body to heal. For those of us facing daily life stressors in a city like Chicago, managing anxiety becomes crucial to controlling inflammation and, by extension, physical pain.

5. Avoidance of Exercise and Physical Activity

When people feel anxious, they often avoid physical activity—whether due to lack of motivation, fear of worsening pain, or simple exhaustion. Unfortunately, avoiding movement often leads to muscle weakness, stiffness, and a reduced range of motion, which can worsen pain over time.

Exercise and gentle movement are vital for managing pain, as they keep muscles strong and flexible, increase circulation, and help the body release endorphins—natural pain relievers. In a bustling city like Chicago, finding ways to stay active can be challenging, but it’s essential for managing both anxiety and pain.

6. Catastrophic Thinking Patterns

Anxiety is notorious for leading us down the road of “what-ifs” and worst-case scenarios [sometimes called cognitive distortions]. When it comes to pain, these negative thought patterns—sometimes called “catastrophizing”—can make discomfort feel far more intense. Instead of feeling a twinge and letting it pass, someone with anxiety might start to worry that the pain signals something serious or permanent.

This kind of thinking heightens the brain’s response to pain, making it seem worse than it actually is. In my work as a therapist in Chicago, I help clients develop tools to interrupt these patterns and approach pain with a calmer, more realistic perspective.

7. Impact on Coping Mechanisms

Anxiety can erode our ability to cope with pain in healthy ways. Often, anxiety makes it harder to stick with coping strategies like mindfulness, deep breathing, or physical therapy exercises.

When we feel overwhelmed, it’s easy to fall into unhealthy coping mechanisms—like avoiding activity, isolating ourselves, or even relying on substances. In a city as busy and sometimes isolating as Chicago, it’s vital to develop strong, healthy coping tools to manage both anxiety and physical pain.

Managing Anxiety and Pain Together in Chicago

Living in Chicago, with its fast pace and unique pressures, can be both exciting and stressful. The good news is that anxiety and pain can be managed together. Here are a few strategies to help:

Mindfulness Meditation: This simple practice involves focusing on the present moment, which can help reduce anxiety and ease muscle tension. Whether you’re commuting or taking a break at work, try spending a few minutes focusing on your breath.
Gentle Movement: Engaging in low-impact exercises like walking, stretching, or yoga can help release tension, improve flexibility, and produce endorphins. Chicago offers numerous parks and waterfront trails that can be perfect for a gentle walk.
Cognitive Behavioral Therapy (CBT): This is a highly effective approach that helps you reframe negative thinking patterns. Working with a therapist who specializes in anxiety can provide you with tools to better manage both anxious thoughts and pain.
Sleep Hygiene: Prioritizing good sleep is essential. Try setting a consistent bedtime and creating a relaxing routine before bed. Chicago’s noise and city lights can interfere with sleep, so using earplugs or blackout curtains can make a big difference.
Community Support: It can be incredibly helpful to talk to others who understand what you’re going through. Chicago has many support groups and community resources for those dealing with chronic pain and anxiety.

By understanding the ways that anxiety and pain interact, you can take control and find relief. As a Chicago-based therapist specializing in anxiety, I’ve seen firsthand how effective these strategies can be for my clients.

With the right tools and support, it’s possible to reduce both pain and anxiety, paving the way for a fuller, more comfortable life. Remember, you don’t have to navigate this journey alone—there’s help available, right here in Chicago.

How worry and worry are different

References

Mullins PM, Yong RJ, Bhattacharyya N. Associations between chronic pain, anxiety, and depression among adults in the United States. Pain Pract. 2023; 23: 589–594.