Emotions and Physical Pain: 9 Strategies to Manage the Relationship Between the Two 

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Understanding the relationship between emotions and physical pain helps you deal with your feelings and emotions in a better way. This blog will act as a guide to help you do that.  

Have you experienced headaches, muscle tension, or fatigue after a verbal argument? 

Have you felt a pain in your chest after a serious fight with your loved one? 

This is because of your mind-body connection.

Your physical well-being and emotions are interlinked. When you are sad, your energy level reduces, and you get tired.

In this blog, let’s understand how your feelings can manifest as pain and how chronic pain impacts your mood. You’ll also learn how to improve your physical resilience by managing your emotions. 

Join me to explore as I unpack the powerful connection between your emotions and physical pain. 


Emotions and Physical Pain: 9 Strategies to Manage the Relationship Between the Two 

Before getting deeper into the topic, let’s understand the core terms of emotions and physical pain. 

  • Your emotions are the feelings caused by the situation that you are in or the people you are with. These emotions include happiness, love, fear, anger, and hatred. 
  • Your physical pain is an unpleasant sensory and emotional feeling experienced. It may be due to actual or potential tissue damage. This pain may be acute or chronic. 


What is the Mind-Body Connection?

Your mind and body are related to each other. Your mind influences your body, and your body influences your mind. Your brain releases dopamine or serotonin when you have positive thoughts.  

The brain is a powerful organ performing processes beyond basic cognitive functions. For example, your brain releases oxytocin or cortisol while experiencing an emotional event.

These chemicals affect your brain and flow throughout your body, influencing physiological functions. For example, when you experience threats, your mind sends signals to prepare your body. You start experiencing faster breathing, adrenaline surge, and heart rate increase. 

Strengthening your mind-body connection can help you reduce your stress, promote better sleep, and regulate your emotions. 

When do Emotions Manifest Physically?

Emotions start exhibiting physically within the seconds you start feeling them. It shows that emotions and physical pain are closely linked.

  • Your brain sends signals to your body to trigger the changes when you feel an emotion. 

For example, When you are happy, your heart rate and breathing increase, and you laugh. When you are angry, your heart rate and breathing increase, and you grit your teeth or clench your fist.

  • The physical changes can help you prepare to act.

For example, when you experience fear, you may experience an adrenaline rush. It can help you escape from danger.


Here are the examples that show how your emotions manifest physically:

  • Feeling sad decreases your heart rate and breathing. It makes you exhibit a slumped posture and shed tears.
  • Experiencing fear increases your heart rate and breathing. You may experience sweating and dilated pupils.

You may find that everyone does not express their emotions similarly. Some people are aware of their physical symptoms, some are not. 

Your culture and personal experience influence the way you express your emotions.


The Neurobiology of Emotions and Pain 

Emotions and physical pain are the outcomes of complex activities in your brain. Your brain is like a big control center that encloses a special area called the limbic system. 

The limbic system of your brain governs your emotions. There is another part called the fusiform face area which is responsible for object recognition.

For example, When you see something scary, your eyes send signals to your brain. The limbic system releases chemicals called neurotransmitters. 

These chemicals help in transmitting the message from the brain throughout the body. The chemicals released by the brain can make you feel happy, scared, or sad.

Remember studying the reflex action in school? 

That is exactly the neurobiology of emotions and physical pain. 

When you touch a hot stove, the signals range to your brain from your finger through the spinal cord. The brain pain center analyses these signals and informs you that it hurts. 

The limbic system takes part and generates the chemicals. These chemicals can make you feel unpleasant and instruct you to move away from heat. 

Your emotions and physical pain are interlinked. If you feel scared, your body releases stress hormones. These hormones make you sensitive to the pain. Even a minor bump on your body can make you feel worse.

Your brain constantly works to know the things happening around and inside you. It guides you using the pains and emotions.


How Your Emotions Can Trigger Physical Pain?

There is a powerful connection between your mind and body. You experience physical pain because of your emotions, even if you have no injury. 

When you experience pain, your brain releases the neurotransmitters. These chemicals cause various effects, such as sensitivity to pain or muscle tension.

Your brain pains center is the same as a volume knob. When you experience strong emotions, your minor burns and pain can make you feel worse.

You start focusing on the source of emotions when it runs high. You become aware of the existing pain even though it does not bother you.  

You might experience a headache after a stressful day. It may not be due to your imagination. It shows that your emotions communicate with your body. 

How Does Physical Pain Worsen Your Emotions and Vice Versa?

Emotions and physical pain are interconnected. Pain can worsen emotions, and emotions can worsen the pain. They create a negative cycle in your life.

Chronic pain can make you feel tired and stressed and stop you from coping with daily stress

For example, experiencing a headache on the work deadline leads to frustration. This frustration might transform to anger.

Your pain affects the sleep, energy levels, and activities you enjoy doing. You feel depressed, anxious, and isolated. 

Experiencing continuous pain stops you from focusing on positive things. You may not enjoy your hobbies or spend time with your loved ones, and your mood worsens.    

The release of pain-sensitivity chemicals is triggered by emotions such as anger. It can even increase the intensity of pain or make it widespread.

Emotions can cause muscle tension in body parts such as the neck, back, and shoulders. This can also worsen the pain.

When you feel down about pain, your focus shifts toward worst-case scenarios. It makes you anxious. The intensity of the pain may even increase due to anxiety. 


9 Strategies to Manage Your Emotions and Physical Pain 

Since emotions and physical pain can worsen each other, it is important to manage them. The strategies are as follows:

1. Mindfulness meditation

You focus on the present and observe your thoughts and feelings without judging. Practicing mindfulness meditation can make you aware of your physical pain and emotions.

It helps you to detach from the negative thoughts and anxieties that can worsen your pain.


2. Relaxation techniques

Following deep breathing and muscle relaxation techniques can reduce your stress and muscle tension. Visualization can also be powerful. 

You can practice it by closing your eyes and visualizing the calming scene to feel at peace. It helps you to manage both your physical and emotional pain. 


3. Yoga

Yoga is a gentle exercise with physical postures that helps to stretch your muscles and ease pain. You can take deep breaths to calm your mind and reduce stress and emotions.

Yoga for women

Performing breaths along with movement can help you manage your body and mind. It can help you feel relaxed and centered. 


4. Healthy Sleep

For your physical and mental well-being, getting good quality sleep is essential. Pain tolerance and emotional regulation improve when you take adequate rest. 

The average sleeping time should be 7 to 8 hours. 


5. Regular Excercise

Endorphins are the natural mood elevators released when you do physical activities. It can help you fight the pain and improve your well-being. 

You can do physical activities that you enjoy. For example swimming, dancing, or walking. You can start slow and increase the intensity gradually.


6. Balanced diet

You can take a nutritious diet with fruits, vegetables, and whole grains. It provides nutrients to the body that can heal and manage the pain.

Your emotional health can be supported by promoting a healthy gut microbiome. The healthy gut microbiome helps to regulate your mood.


7. Social Connection:

Maintaining a social connection can provide you with emotional support and a sense of well-being. It can also help you buffer against pain and stress. 

You can join a community, spend time with your loved ones, or volunteer in a community. 


8. Therapies

If you experience continuous emotional pain affecting your daily life, please consult a therapist.

Cognitive Behavioural Therapy can help you combat the pain. It also helps you fight the negative emotions connected to your pain.


9. Pain Management Specialists

If you experience continuous physical pain, you can also consult a pain management specialist. They can help you develop a treatment plan, including physical therapy and medications.


Finding the right strategies that can work for you takes time and experimentation. The key is to listen to your body to know what works for you. 

How do Positive Emotions Reduce Your Physical Pain?

Positive emotions can help in reducing your physical pain. The brain releases endorphins when you experience positive emotions like joy and happiness. 

Endorphins act as a natural painkiller, the same as pain medications. It helps to reduce the intensity of the pain you possess.

Stress hormones can increase your pain sensitivity. Positive emotions can lower these hormones, which will help you counteract stress, and tolerate discomfort.

To distract yourself from pain, you can focus on positive emotions to improve your mood and well-being. They also help you to cope with pain.

To cultivate positive emotions, you can spend time with your loved ones. When you indulge in laughter and social connection, it boosts your mood.

You can also develop positive emotions by listening to your favorite music or spending time on the hobbies you are passionate about. 

A positive outlook develops when you focus on the little things in your life. Positive emotions do not help you eliminate the pain but they help you to manage the pain.


Real-life Example to Explain the Relationship Between the Two

Once there lived a ten-year-old boy named Ramesh. He was a student at the nearby school. He got a role to play in drama on the annual day. 

On the annual day, he was experiencing stage fright. Stage fright left him breathless and his stomach in knots. His friend Maya showed up on that day.

Maya did not participate in the play but came there to support her friend. It made Ramesh push out his fear by creating a spark of warmth.

He silently thanked Maya for her presence. Ramesh went to the stage, and as the curtains rose, Maya’s presence motivated him.

Even though the lights were poor, he could see Maya’s thumbs-up. His voice was shaky, and he could not speak properly.

Looking at Maya’s wink, her laughter turned his embarrassment into a shared joke. By the end of the play, there was a round of applause from the audience.

He experienced relief and felt this newly found confidence in himself. The stage fright has not vanished but the continuous support from Maya had made it unimaginable.

He realized that facing a huge pain together with his friend can make it feel smaller.


As you just read, your emotions and physical pain are linked to each other. Your physical pain can worsen your emotions, and your emotions can worsen your physical pain. 

I hope these help you reduce your emotional pain. It can also make you resilient to physical pain. 

You are not alone in this mind-body connection. You can empower yourself by understanding the connection and adopting a holistic approach to managing your emotions and physical pain. 

This will also make you healthy and happy.

If you enjoyed learning about the connection between your emotions and physical pain, you will also enjoy reading about how to deal with your irrational thoughts