Experiencing physical pain can be distressing and negatively impact quality of life. However, sometimes pain can stem from anxiety rather than an underlying medical issue. Determining whether your pain is anxiety-related can be challenging, but there are some key signs to look out for.
The Relationship Between Anxiety and Pain
Anxiety and pain often go hand-in-hand. In fact, research shows that people with anxiety disorders frequently also experience painful physical symptoms.
There are a few reasons anxiety can cause or worsen pain:
- Muscle tension – When anxious, muscles tense up to prepare for possible danger. This can lead to pain, headaches, and body aches.
- Increased focus – Anxiety causes hypervigilance, so minor aches and pains you’d normally ignore get amplified.
- Stress response – Anxiety triggers the “fight or flight” response, flooding the body with stress hormones that increase inflammation and pain sensitivity.
- Avoidance – Anxiety may lead people to avoid activities that cause pain, resulting in worsening pain and disability over time.
On the flip side, dealing with constant or unexplained pain can also provoke anxiety in many people. The distress of living with pain can understandably cause significant worry and apprehension.
Signs Your Pain May Be Anxiety-Related
If you’re unsure whether your pain is linked to anxiety, here are some clues to help figure it out:
- The pain lacks an identifiable cause – There’s no apparent injury, illness, or health condition you can point to as the source of pain.
- The pain moves around – Rather than being confined to one area, the pain is diffuse and seems to shift locations frequently.
- The pain comes and goes – It’s not constant but instead flares up sporadically and unpredictably.
- Pain gets worse with stress – You notice the pain intensifies when you’re feeling more anxious, worried, or overwhelmed.
- Pain improves with relaxation – Engaging in relaxing activities helps diminish the pain.
- Pain responds to “placebo” – The pain gets better with interventions that don’t target the bodily source, such as massage, meditation, or positive thinking.
While not definitive evidence, if your pain has any of these characteristics, anxiety probably plays a role.
Examples of Common Anxiety-Related Pains
Some types of pain that are particularly prone to being anxiety-related include:
Headaches
Stress is a very common headache trigger. Anxiety can cause muscle tension headaches due to tensing facial and neck muscles. It can also exacerbate migraine headaches.
Chest pain
Anxiety doesn’t directly cause heart problems, but it can lead to chest pain and tightness by increasing muscle tension and blood pressure. This is sometimes called “non-cardiac chest pain.”
Stomach pain
Digestive problems like irritable bowel syndrome (IBS) and functional dyspepsia can be exacerbated by stress and emotions. Anxiety may worsen gastrointestinal symptoms.
Back pain
Musculoskeletal pain in the back and other areas often gets amplified by anxiety due to increased focus on bodily sensations, tense muscles, and avoidant behaviors.
When to See a Doctor
While anxiety can certainly cause or worsen pain, it’s important not to automatically assume all unexplained pain is anxiety-related. It’s always a good idea to discuss persistent or concerning pain with your doctor.
See a doctor promptly if you experience:
- Very severe pain
- Pain along with other concerning symptoms, like dizziness or shortness of breath
- Pain that significantly limits your daily activities
- Pain that persists for more than a few weeks
Getting an appropriate medical evaluation can determine if there is an underlying physical cause that needs treatment. Your doctor may also suggest options to help cope with pain, such as therapy, medications, or alternative treatments.
Coping Strategies for Anxiety-Related Pain
If your doctor confirms your pain is likely anxiety-related, here are some techniques to help manage it:
Relaxation Practices
Techniques that quiet the body and mind can relieve muscle tension and lessen pain sensitivity. Try breathing exercises, yoga, progressive muscle relaxation, or mindfulness meditation.
Physical Activity
Gentle exercise like walking, swimming, or stretching can help ease anxiety-related pain by releasing endorphins and loosening tense muscles. Avoid being too sedentary.
Hot/Cold Therapy
Applying heating pads, taking warm baths, or using cold packs on painful areas may provide temporary relief.
Massage
Massage therapy can aid anxiety-related pain by relaxing muscles, improving circulation, and calming the nervous system.
Cognitive-Behavioral Therapy (CBT)
CBT teaches coping strategies to change unhelpful thought and behavior patterns contributing to anxiety and physical symptoms. Seeing a therapist can help.
Medication
Your doctor may suggest trying over-the-counter pain relievers or prescribe antidepressants or anti-anxiety meds to relieve discomfort and improve underlying anxiety.
When to Seek Emergency Care
While anxiety can manifest physically in many unpleasant ways, certain severe symptoms warrant emergency care. Seek immediate medical help if you experience:
- Crushing, squeezing, or painful chest pressure
- Sudden, severe abdominal pain
- Difficulty breathing
- Feeling faint or actually losing consciousness
Even if anxiety seems like the likely culprit, it’s vital to rule out potentially life-threatening medical conditions. Don’t hesitate to call 911 or go to the ER if you have any concerning symptoms.
Conclusion
Anxiety can certainly be the source of painful physical symptoms, but it’s not the only cause. Have any persistent or unexplained pain evaluated by a doctor to understand the underlying reason and find appropriate treatment options. Using coping strategies and getting anxiety under control can often help diminish discomfort related to stress and worry.