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Stress and Chronic Pain: How Similar Responses Can Lead Us Astray and How to Find Safety Again


Stress and pain are two powerful forces that can significantly impact our well-being. Surprisingly, these responses share remarkable similarities in the way they affect our bodies and minds. In this blog post, we'll explore how the stress and pain responses are interconnected, how they can lead us astray, and most importantly, how to find a sense of safety and relief from their grip.

The Overlapping Stress and Pain Responses

Our bodies are wired to protect us from danger and respond to threats, whether they are physical or psychological. The stress response, often known as the fight-or-flight response, and the pain response both share these characteristics:

1. The Release of Stress Hormones: Both stress and pain trigger the release of stress hormones like cortisol and adrenaline, which prepare the body to react to danger.

2. Increased Heart Rate: The heart rate increases to pump more oxygen and energy to the muscles, enhancing our readiness to confront threats.

3. Muscle Tension: Stress and pain cause muscle tension as the body readies itself for action.

4. Heightened Sensitivity: In both cases, we become more alert and sensitive to our environment, which can make pain feel more intense and stress more overwhelming.

How Stress and Pain Responses Can Lead Us Astray

While these responses are essential for our survival, they can sometimes misfire or become chronic, leading to various negative consequences when we are dealing with "paper" tigers.

1. Chronic Stress: When stress becomes chronic, it can lead to anxiety, depression, and various physical health issues, including high blood pressure and heart disease.

2. Chronic Pain: Persistent pain can result from the body's heightened sensitivity, muscle tension, and stress hormones. The pain itself can become a source of stress, creating a self-perpetuating cycle.

3. Reduced Quality of Life: Both chronic stress and pain can severely impact our overall well-being, making daily life challenging and less enjoyable.

Finding Safety Again

To break free from the grip of the intertwined stress and pain responses and regain a sense of safety, consider the following strategies:

1. Breathing and Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help calm the body and mind, reducing stress and pain.

2. Cognitive-Behavioral Therapy (CBT): CBT helps change thought patterns and behaviors associated with stress and pain. It can provide practical coping strategies and alleviate emotional distress through reframing negative thoughts.

3. Movement: Engage in regular, gentle physical activity, which can help release endorphins and alleviate both stress and pain. Use movement that you enjoy.

4. Healthy Lifestyle: Prioritize a balanced diet, adequate sleep, and self-care. A well-rounded lifestyle can help manage both stress and pain effectively.

5. Seek Professional Help: Consult healthcare professionals specializing in pain management or stress reduction. They can provide expert guidance, therapies, and treatments to address your specific situation.

6. Mind-Body Practices: Explore mind-body practices like yoga, tai chi, and biofeedback to reduce muscle tension, alleviate stress, and promote relaxation.


Understanding the similarities between the stress and pain responses can help us take control of our well-being. By recognizing the interconnected nature of these responses, we can employ strategies to break the cycle and find safety and relief. Remember that you don't have to face stress and pain alone – seeking professional guidance is often a vital step toward achieving lasting well-being and finding safety again.

Contact us today for help with your journey out of pain. We help frustrated people living with chronic pain who are tired of suffering discover their individualized MPC Pain-Free Formula™ with the goal of recovery or significantly reducing pain so they can participate fully in life again. Let us help you rebuild after a chronic pain diagnosis even if it has been decades.

My Pain Coach, LLC Creating Positive Change for People With Pain
Cynthia Austin, NBC-HWC, RMT


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