Does depression hurt?
“If you know someone who’s depressed, please resolve never to ask them why. Depression isn’t a straightforward response to a bad situation; depression just is, like the weather. Try to understand the blackness, lethargy, hopelessness, and loneliness they’re going through. Be there for them when they come through the other side. It’s hard to be a friend to someone who’s depressed, but it is one of the kindest, noblest, and best things you will ever do.” ― Stephen Fry
Depression is one of the hardest journeys anyone could ever go through. It causes sadness, can destroy relationships, and in some cases hurt like hell.
Yep, depression can actually cause you physical pain.
Seems strange to think about our bodies and minds being so linked, but they really are. Things that happen in our minds can affect the things going on in our bodies. That is the next thing I wanted to explore in this “Physical Symptoms” series: Depression and chronic pain.
You can check out the first two posts here:
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Also, I am not a doctor or mental health professional. Just someone who has lived with anxiety for many years who is passionate about sharing her experiences and tips for success. If you are in crisis call your doctor, then click here for some good mental health resources.
Why is depression painful?
Chronic pain has so many unpleasant side effects, as anyone who lives with it could tell you. It not only hurts, obviously, but also can cause the following things:
- Unusually high levels of stress hormones
- Low energy
- Mood disorders
- Muscle pain
- Lower-than-normal mental and physical performance.
I know many people that live with this, and I have lived with it myself. I dealt with random aches and pains or many years, and still do on occasion.
Why does this happen to people?
According to Quartet Health, in an article by David Lim:
“As early as the 1970s, researchers found that pain and depression share the same neuromodulatory pathways. The brain normally moderates painful physical stimuli with serotonin and norepinephrine. Thus, when conditions like depression abnormally affect one’s ability to regulate these neurotransmitters, one can easily start experience symptoms of pain. Conversely, it comes as no surprise that targeting serotonergic and noradrenergic levels with reuptake inhibitors results in symptom relief of pain in addition to treating depression.”It’s Not All in the Head: Pain is a Real Symptom of Depression
It’s unpleasant, but there are things you can do to get relief from your chronic pain. So, keep reading to find out my pro-tips.
What can you do to find relief?
First of all, it’s important to know that it’s not going to happen overnight. Your pain will not disappear in the blink of an eye. It’s gradual, like sand drifting down through a sieve. Try out one of these tips to start. After all, you don’t want to overwhelm yourself. Significant overwhelm could potentially make your pain worse! For now, pick one that speaks to you, and you can build up from there.
I don’t like to say regular physical activity is a cure all… But, I’ll be darned if it doesn’t help with so much! It benefits you physically, helping things like circulation and heart health. It helps your emotional health, releasing feel good chemicals into your mind, such as dopamine.
I cannot say enough about the benefits of exercise. Suffice it to say, we all need it. Period period. If you are looking to get started with some kind of workout routine, take my advice above: Start slow. No one expects you to be able to run a marathon after one session at the gym.
Here are some simple ways to get activity without getting too overwhelmed. The good news is they are all ones you can build on as your ease of motion increases!
- Walk around the block
- Do 20 squats
- Practice 15 minutes of yoga
- Try a fun challenge like below
To be completely honest, I’m not that great at meditation. It’s easier for some than others to shut your mind off and focus on a word or image. But, there are a lot of benefits to this practice, so it’s worth a try!
If you aren’t sure how to start, set the time on your phone for 3 minutes. Then, try lying down and closing your eyes. Choose a positive word or happy image to focus on. Take deep breaths in and out and keep focusing on whatever you picked until the timer goes off.
You could also try guided meditation. Search on Youtube and you will find tons of options. All you have to do is sit there and they tell you what to do.
Try not to self medicate
I know it’s really tempting to reach for alcohol or nicotine (or other substances) when you’re in pain, but at the end of the day, these don’t really do anything to solve your problem. I’m not a doctor, but I don’t believe booze or cigarettes have any actually benefits for you. All the do is provide short term relief without actually helping you in any way. If anything, they have damaging affects on your body.
If you drink excessively, or smoke cigarettes, I am not here to judge. I have some bad habits myself that I could stand to kick. But please, look into getting some help. Your life can only improve by giving these things up!
There is some research that suggests that the ways you eat can help your body manage pain. Here is a handy list of 10 foods you can incorporate into your diet to help manage pain:
- Pumpkin seeds
- Virgin olive oil
- Chili peppers
- Red wine
Make sure to check with your doctor before starting any sort of drastic diet changes, but eating a handful of blueberries a day can’t hurt, I would think.
Make sure to relax
It is super important to try to get some relaxation time each day. Time where you’re left alone, in a calming, quiet environment. For me, I love putting the kids to bed, then snuggling up in bed with a good book or Netflix series. No 5 year old talking my ear off, and no 3 year old bossing me around. Just simple peace and quiet.
Find a way to get this for yourself, even if you have to ask for help from a partner, family member, or sitter. It can be hard to ask for help, but your depression and chronic pain demand that you have some time for self care on a regular basis.
Click the picture to snag a copy of this awesome journal to help you relax!
Here is my top list of ways to get self care
- Write in a journal. Write 3 things that went well that day, if you’re unsure of where to start.
- Eat a healthy breakfast. Grab a banana , if you have it.
- Drink plenty of water. At least 64 oz, but shoot for more if you’re super active.
- Go to sleep 15 minutes earlier. Or set your alarm to wake up 15 minutes later.
- Call a friend who motivates you and is a good influence.
- Go for a 20 minute walk. If the weather’s bad, walk around the house.
- Take a bath with epsom salt. There are a lot of benefits of epsom salt, and it feels so good!
- Take 5 extra minutes on your lunch break.
- Spend some time meditating. Even if you can’t quiet yourself completely. Try guided meditation if you do not know where to start.
- Take up a new hobby. I think learning something new can be a great distraction for brains, and really rewarding.
Depression might hurt sometimes, but there is hope.
If you experience chronic pain, you are not alone. I’ve been through it and there are millions of other like you. If the pain is interfering with your quality of life, call your doctor ASAP. Let them know you are having a hard time. They can likely offer some suggestions from a clinical standpoint that can help you get relief.
Do you live with chronic pain? Tell me about your story in the comments below! And don’t forget to share if you found this post helpful.