Practicing Acceptance with Chronic Pain
Living with chronic pain is a difficult and frustrating experience. It can interfere with your ability to do the things you love, disrupt important relationships, and make even simple tasks seem like big challenges. But while chronic pain can be a challenging and even overwhelming experience, it's important to remember that there are ways to manage it and live a fulfilling life.
One of the most important aspects of managing chronic pain is acceptance. Many people hear the word acceptance and think it means you should like your pain and be happy about your circumstances. Not only is that false, but it’s the definition of toxic positivity. Fortunately, there are evidence-based ways you can shift into a positive mindset while leaving the toxicity behind. One way to do this is through acceptance.
What is Acceptance?
Acceptance is the act of acknowledging and coming to terms with a situation. When it comes to chronic pain, acceptance means recognizing and acknowledging that the pain is a part of our lives and learning to live with it instead of fighting against it.
Acceptance does not mean giving up or resigning ourselves to a life of pain. Instead, it is about finding healthy ways to cope with the pain and adapting to a new way of life. It allows you to tap into your courage, resilience, and inner strength to create a life for yourself that is full of love, joy, and fulfillment. Acceptance means you are choosing to live a beautiful life, despite experiencing chronic pain.
Why is Acceptance Important?
Research has shown that acceptance is a major factor in managing chronic pain. A study published in the Journal of Clinical Psychology found that patients who had high levels of pain acceptance reported lower levels of pain severity and interference in their daily lives.
Other studies have shown that catastrophizing - always thinking the worst - is linked to increased pain levels and lower physical activity. Acceptance is the other side of the coin, as it allows you to come to terms with reality instead of viewing it as completely negative all the time.
Acceptance also helps you let go of the anger, frustration, and resentment you may feel towards your pain. By accepting your pain, you can focus on finding ways to manage it and improve your quality of life.
Acceptance allows you to shift your focus from what you cannot do to what we can do. When you are constantly fighting against your pain, you may become fixated on the things you cannot do, which can lead to feelings of helplessness and hopelessness. Acceptance allows you to focus on what in is your control and find ways to adapt and overcome the challenges that chronic pain presents.
How to Practice Acceptance
Practicing acceptance is not always easy, but it is a skill that can be learned and developed with time and effort. Here are a few tips for practicing acceptance:
Acknowledge your pain: The first step in practicing acceptance is acknowledging your pain. This may seem obvious, but many people try to ignore or deny their pain, which can make it worse. Acknowledging your pain allows you to begin the process of accepting it. Body scans are a great way notice and acknowledge pain without judging it.
Let go of anger and resentment: Anger and resentment towards your pain may be natural, but they can also be counterproductive. When you are feeling anger or resentment building up, learning healthy ways to move through it can help. One way to do this is to practice deep breathing while you allow yourself to feel the emotions until it dissipates. This is the opposite of suppressing it - you’re allowing yourself to feel it, then letting it go.
Focus on the present moment: Chronic pain can cause you to worry about the future and dwell on the past. Focusing on the present moment will help you stay grounded and find ways to manage our pain in the here and now. Mindfulness practices are proven ways to manage pain. Practicing mindfulness can help us become more accepting of our pain, ease anxiety, and bring you into the present.
Reframe pain identity: Experiencing chronic pain does not define who you are as a person. You are much more than an accident, injury, illness, or condition. You are more than your abilities, your career, or the roles you hold. So easily it can feel like it is a part of who we are, but nothing can take away who you are in heart and spirit. Shifting away from identifying with your pain can be difficult, which is why the next one on the list is a big one…
Seek support: Acceptance can be a challenging process, and it is important to have support from others. If you want to practice acceptance while managing your pain, working with a Chronic Pain Coach can help you put tools and strategies in place to take back control of you life.
Acceptance is a important in managing chronic pain. By acknowledging and accepting your pain, you can focus on finding ways to manage it and improve your quality of life. Practicing acceptance may not be easy, but it is a skill that can be learned and developed over time. Remember, you are not alone, and there is always hope for a better tomorrow.
Resources
Mun, C. J., Beitel, M., Oberleitner, L., Oberleitner, D. E., Madden, L. M., Bollampally, P., & Barry, D. T. (2019). Pain catastrophizing and pain acceptance are associated with pain severity and interference among methadone-maintained patients. Journal of clinical psychology, 75(12), 2233–2247. https://doi.org/10.1002/jclp.22842
Peñacoba, C., Ecija, C., Gutiérrez, L., & Catalá, P. (2023). Does Pain Acceptance Contribute to Improved Functionality through Walking in Women with Fibromyalgia? Looking at Depressive Comorbidity. International journal of environmental research and public health, 20(6), 5005. https://doi.org/10.3390/ijerph20065005
