Psychological Health

Living with chronic pain doesn’t just affect the body — it also has a big impact on our mental and emotional well-being. Pain can influence our thoughts, moods, and ability to cope day-to-day. It’s common to feel frustration, anxiety, or even low mood when dealing with ongoing pain.

Recognising and caring for your psychological health is an important part of managing chronic pain. For some, it can feel uncomfortable to talk about mental health — but help is available, and you don’t have to face it alone.

Explore the strategies below to see what might support your mental health. And if you’re finding things especially difficult, consider speaking with your GP or checking out the Resource Hub for advocacy groups that offer support and guidance.

What people in Ireland have to say

“Not everything's gonna work for every person. But unless you try things you won't know what works for you.”

— Mike 61, living with Low Back Pain

“when you're there and you're having a bad time, it's hard to see the supports and you think you're on your own”

— Fiona 64, living with Ankylosing Spondylitis

Strategies to Support Your Psychological Health

  • Practice Relaxation Techniques: Engaging in activities like deep breathing exercises can help alleviate stress and reduce pain

  • Regular Physical Activity: Participating in appropriate exercises can improve mood and decrease pain levels.

  • Participate in Valued Activities: Engaging in hobbies or activites that you value can provide a sense of purpose and enhance overall well-being.

  • Use Talk Therapies: Speaking with a therapist can help to reframe unhelpful thoughts related to pain and promote coping mechanisms.

  • Practice Mindfulness: Mindfulness techniques can assist in managing unpleasant sensations and support present moment awareness

  • Maintain Social Connections: Emotional support and reduced feelings of isolation can arise from building and maintaining relationships

  • Sleep: Establishing regular sleep routines can improve mood and energy levels, supporting pain management and your psychological wellbeing.

  • Professional Support: Consulting with healthcare providers, including pain management specialists and mental health professionals, can offer tailored strategies and treatments. Do reach out to your GP or the helplines listed below if you are struggling with your mental health.

Making time for relaxation when living with chronic pain

An Introduction to Somatic Tracking

Somatic tracking is a mindfulness-based technique that involves gently observing bodily sensations with curiosity and a sense of safety. The goal is to help retrain the brain’s response to pain signals.

By paying attention to physical sensations without fear or judgment, you can teach your brain that these sensations are not dangerous — which, over time, can reduce the intensity of pain.

This practice also helps reduce the fear and worry often linked to pain, weakening its overall impact. Like any new skill, it takes time and practice.

👉 Try listening to our Introduction to Somatic Tracking audio, along with some sample practices, to begin exploring this technique for yourself.

Green Exercise can improve psychological wellbeing

Have you heard of green exercise? It simply means being physically active in natural outdoor settings — like parks, forests, or along water such as rivers, lakes or the sea. Activities such as walking, cycling, or even light stretching outdoors can boost your mood, reduce stress, and support your overall well-being.

Green exercise has been shown to reduce negative emotions like anxiety, anger, and fatigue, while increasing positive feelings such as calmness, comfort, and relaxation. Interestingly, recent research suggests that time spent in more wild or natural environments may offer even greater benefits than urban green spaces.

Why not explore a green space near you and give it a try? Remember, even 10 minutes of gentle movement outdoors can be a powerful first step in your pain management journey.

If you are worried about your mental health and need some extra support try these resources

Chronic Pain Ireland offer a confidential telephone service (01 8047567) which is available to anyone, over the age of 18 years, who is seeking support and information about issues relating to their own condition and the impact that it is having on their life. Their support line is open three days a week (Tuesday, Thursday and Friday from 9.30am to 5pm)

Turn2me is a national online counselling service. They offer a safe place to talk with a professional counsellor to help you understand your feelings and to develop the tools you need to get through tough times. Turn2Me offers up to six free counselling sessions to adults living in Ireland. To sign up, go to www.Turn2Me.ie

‘Text About It’ funded by the HSE is a free, anonymous, 24/7 messaging service providing everything from a calming chat to immediate support for mental health and wellbeing. Text HELLO to 50808 for free