By better understanding this unstoppable relationship between our minds and bodies, we can similarly comprehend the overwhelming feelings of dread, pain or sickness that evolve in stressful situations. Learning why someone might react negatively to stress, whether it’s a common occurrence or all the time, deserves our undivided attention so people can learn coping mechanisms when they need it most, as this guide explores.
Recognising how your mind and body interconnect
When we experience stress, anxiety, or depression in minor or significant waves, our bodies will automatically respond physiologically. There’s no switch to turn these intense feelings off because it is our body's way of responding and dealing with challenging circumstances. This normal human stress response evolved as a survival mechanism, preparing people with an almighty and instant fight or flee reaction to help cope with perceived threats of danger.
However, the problem is that when this natural stress response is activated in overdrive, it can wreak havoc on our physical health causing instant symptoms that often feel alarming, especially the first time it happens. Anxiety intensifies pain. Recognising our body’s automatic reactions to stress is key to understanding why individuals differ in their physical responses to stressful situations. As the physical symptoms of stress build, they can also develop into panic attacks or the development of a panic disorder, both of which may require mental health support, medical help and counselling.
Identifying behavioural patterns, susceptibility and management
Many of us have certain behavioural patterns or triggers that can create a susceptibility to feeling anxious, depressed or panicky in certain circumstances. While some symptoms might be out of proportion to a situation, the pain or physical response feels very real to that individual. For instance, someone experiencing depression might report more intense physical pain and may be more sensitive to pain stimuli. This isn't imaginary pain—it's a genuine neurobiological response.
Pain and depression are closely related so if someone is experiencing depression, they might feel pain, and this in turn can cause depression, again reflecting this physical and mental relationship. It’s therefore important to be aware of these mind-body connections and how how to manage them:
Tension headaches triggered by anxiety or stress: Eased via relaxation techniques, stress management or medication.
Digestive issues exacerbated by emotional distress: Assisted by anti-inflammatory diets rich in fruits, vegetables, omega-3 fatty acids, and whole grains, stress reduction techniques such as mindfulness and or yoga, and potential further medical exploration.
Musculoskeletal tissue or joint pain, inflammation and diminished functionality: Supported via chiropractic care, physiotherapy or osteopathy to relieve physical discomfort.
Muscle tension and pain experienced under high levels of stress: Benefit from techniques such as massage, mindfulness and meditation, to help alleviate muscle tension.
Sleep disturbances that heighten pain sensitivity: Better managed by improving sleep hygiene, establishing a regular sleep schedule and addressing underlying anxieties.
Fatigue that makes coping with existing pain more difficult: A hard one to address, but look to identify the root cause, whether that be stress, depression or an underlying medical condition.
Therefore, everyday experiences show the subtle ways that stress might influence us physically and impact our everyday lives. Depending on the levels of pain, stress and sleep disruption, a certain range of experiences can be a normal part of life or worsen at various ages and stages of people’s lives.
Acknowledging the cycle where one reinforces another
Understanding the repeated patterns and underlying causes of psychosomatic pain and panic disorders are key to realising why a negative experience can often develop into a vicious cycle that becomes difficult to break.
For example, someone experiencing depression can develop chronic back pain but the pain limits their ability to exercise—an activity that could help alleviate their depression. In turn, as their physical activity decreases, the person’s mood worsens, sleep quality diminishes, and then the pain intensifies. Other cases of reinforced and interconnected pain/stress cycles include:
Fibromyalgia: This condition involves widespread musculoskeletal pain accompanied by fatigue, sleep disturbances, and cognitive difficulties. Research suggests links between fibromyalgia and depression as well as anxiety, with each potentially triggering or worsening the other.
Migraine Disorders: People with chronic migraines show significantly higher rates of anxiety and depression than the general population. Stress is a known migraine trigger, while living with unpredictable migraine attacks can increase anxiety and disrupt daily functioning.
Chronic Lower Back Pain: One of the most common forms of chronic pain, persistent back issues often correlate with higher rates of depression and anxiety. Again, the psychological distress can heighten pain while ongoing or long-term pain can trigger mental health challenges but help is available.
Autoimmune Conditions: Conditions like rheumatoid arthritis are associated with higher rates of depression and anxiety, which can in turn influence inflammation levels and disease activity.
Reaching your pathway to reset and recover
Addressing the intertwined nature of stress and physical pain requires a comprehensive and holistic approach. Rather than treating physical symptoms in isolation, or addressing only psychological aspects, effective management acknowledges and targets simultaneously.
For some, engaging in enjoyable activities connecting mind and body, such as swimming or creative hobbies can be very therapeutic. Alongside lifestyle changes, seeking professional support is important. This can include:
Targeted pain management strategies: Addressing the specific nature of the physical discomfort
Physical therapies: To improve function and reduce pain, building upon options previously mentioned here.
Mind-body focussed therapies: Consultation with specialists who understand the connection between mental and physical health.
Cognitive and Behavioural Therapy (CBT): To address negative thought patterns that contribute to both stress and pain.
Ultimately, a combination of self-care practices and lifestyle modifications offers a much more integrated approach to healing. Simple changes such as exercising outdoors to improve mood, enhance sleep, and supercharge vitamin D levels, as well as limiting alcohol, caffeine, and processed foods can all reduce triggers for pain and anxiety, and regulate your mood and pain management.
Seeking tailored and individual support
Help is available from GPs, pain specialists, psychologists, psychiatrists, or lifestyle changes or through a combination of approaches that can be tailored to the individual. The relationship between stress and physical pain highlights the importance of helping the whole person get the help they need, rather than treating isolated symptoms.
Thank you to Annie Button for writing this article.