This article was written by one of our contributors, graduate of an MSc in Psychological Research Methods – Anais Elena Fernandez
Chronic pain is a term that encompasses any persisting or reoccurring pain that has been present for longer than three months. The pain can range in severity and might be intermittent or constant. A recent study in the British Medical Journal estimates that chronic pain affects about 48% of UK adults who could be living with chronic pain, with 14% of people who classify moderately or severely debilitated.
Considering the severe impact that chronic pain could have on our daily lives, it is fundamental to identify possible coping mechanisms that can help people with chronic pain to gain a better awareness and live happier lives.
Recent research has explored the role of self-compassion in aiding to manage the mental health challenges posed by chronic pain. Multiple results have highlighted that self-compassion is positively associated with improved daily function and state of health among multiple chronic illnesses (e.g. coeliac disease, cancer and arthritis). It is also negatively associated with depression, pain, anxiety, and disability; thus, the higher the level of self-compassion, the lower the symptoms of depression and anxiety, the level of pain perceived and the likeability of developing a disability as a consequence of chronic pain.
In the context of chronic pain, self-compassion aims to reduce secondary suffering, namely how the patient deals with the pain, resulting in greater pain acceptance and lower depression.
Overall, these findings show that self-compassion can be of great help to build a higher quality of life and to adopt health-promoting behaviours, which are pivotal for the maintenance of physical and emotional health.
But what does self-compassion entails?
As firstly described by Kristin Neff (2003), self-compassion is composed of three main elements.
1.Self-kindness: it is the practice of being understanding with ourselves instead of self-criticising when confronted with a reality that does not match our liking or expectations.
2.Common humanity: the ability to understand that failing is a human experience, that prevents a rising sense of frustration or isolation.
3. Mindfulness: a state of mind where we observe our emotions without judgement, but greater acceptance of the whole spectrum of our feelings;
Chronic pain is a that can severely impair our daily functioning, so it is extremely important to be aware of what coping strategies are available to deal with it.
Self-compassion can be an excellent tool to equip ourselves with to protect ourselves from the secondary suffering of chronic pain, but if you have a chronic illness and would like to explore other ways to practice self-care, please visit
If you’re struggling with chronic pain and would like advice on self-care or other tips, then contact me today to see how I can help you.
