Let’s Talk About Positive Affirmations for Chronic Pain
When dealing with chronic pain, you’ve probably been encouraged to use positive affirmations as a way to manage your discomfort and emotional state. Phrases like “I am pain-free” or “I am strong” are meant to shift your mindset and promote healing. But if you’ve ever tried reciting positive affirmations for chronic pain during a flare-up or when you’re feeling emotionally overwhelmed, you might have noticed something—it doesn’t always work.
Why? Because when your nervous system is dysregulated, your body isn’t in a state to accept those affirmations. Your brain, especially the deeper, instinctual parts like the subcortical brain, won’t easily buy into a message of peace when it’s still locked in survival mode.
Let’s dive into why this happens and what you can do to make positive affirmations for chronic pain more effective.
Why Doesn’t the Brain Believe Positive Affirmations?
When you’re in pain—whether it’s physical, emotional, or both—the subcortical brain (which includes structures like the amygdala and brainstem) is on high alert. It’s scanning for danger, and its primary job is to keep you safe. This part of the brain isn’t interested in logic or reasoning, which is why simply telling yourself, “I am pain-free” might not land. If your body is in a state of heightened alert, it won’t believe those positive affirmations for chronic pain, no matter how often you repeat them.
“This is where many people get frustrated. They’ve heard that mindset shifts are crucial in managing chronic pain, but affirmations can feel useless when the body is in a reactive state.“
So, What Can You Do Instead?
The key is to first regulate your nervous system. Your body needs to feel safe and grounded before it can fully embrace positive affirmations for chronic pain. This means starting with body-based approaches that address the physical sensations of pain and dysregulation before you try to shift your thinking. Here’s how to do it:
1. Start With Grounding and Sensory-Based Practices
When your body is flooded with sympathetic energy (the kind that gets you ready for fight-or-flight), it needs signals of safety first. Grounding techniques are an excellent way to tell your nervous system that it’s okay to relax. These signals help your body come down from that heightened state, creating the space for affirmations to be more effective. Try:
• Deep Breathing: Long, slow exhales are particularly effective at calming the nervous system.
• Orienting to Your Environment: Gently observe your surroundings, paying attention to the details. This shifts focus away from internal stress and grounds you in the present.
• Sensory Touch: Holding something soft, cool, or familiar can anchor your body in the moment and signal that it’s safe.
2. Match Where You Are Before Using Positive Affirmations for Chronic Pain
Instead of jumping straight to positive affirmations like “I am pain-free” or “I am calm,” try something that acknowledges where you are right now. For example: “I feel discomfort, but I am safe.” Or, “I feel overwhelmed, and that’s okay.” These statements resonate with your current experience while gently introducing the possibility of relief.
Once you’ve acknowledged the reality of your pain or dysregulation, you’re in a better position to introduce positive affirmations for chronic pain that feel more believable.
3. Move to Release Sympathetic Energy
Sometimes, positive affirmations for chronic pain fall short because your body is holding onto too much tension. When the nervous system is in fight-or-flight mode, you need to give your body a way to burn off that extra sympathetic energy.
Here’s how movement and expression can help:
• Shaking It Off: Stand up and shake out your hands, arms, and legs. The goal here isn’t graceful movement—it’s to release the pent-up energy that your body is holding onto. Shaking allows you to physically “let go” of stress and tension, much like how animals shake after a stressful event to reset their nervous systems.
• Stretch and Loosen Up: If your body feels tight or contracted from the pain, gentle stretching can help. Reach your arms overhead, or bend down to touch your toes. Even small, slow movements paired with deep breathing can signal to your body that it’s safe to relax. You could try a short Hanna Somatics session.
• Rhythmic Movements: Walking is a simple yet powerful way to calm the nervous system and release stored energy. The rhythm of your steps can help shift your nervous system out of fight-or-flight and into a more balanced state. If walking isn’t possible, try gently swaying or bouncing in place—anything that feels rhythmic and soothing to you.
• Use Your Voice: Another way to release energy is through sound. Humming, singing, or even sighing deeply can release tension in the body and stimulate the vagus nerve, which plays a key role in calming the nervous system. Vocal expression can help your body process stress without relying on thought alone.
4. Gradually Introduce Positive Affirmations for Chronic Pain
Once your body feels more grounded, you can begin to introduce affirmations. But remember, it’s important to use affirmations that resonate with where you are. Instead of going for something grand like, “I am completely pain-free,” try smaller, more believable affirmations like: “I am taking steps to feel better,” or “I am doing the best I can with my pain today.” These statements acknowledge your reality while still guiding your mindset toward healing.
Positive Affirmations for Chronic Pain Are Tools, Not Quick Fixes
Positive affirmations for chronic pain are powerful tools, but they aren’t a quick fix—especially if your body is in a heightened state of dysregulation. When your nervous system is stuck in fight-or-flight mode, the first step is to help your body find safety. Grounding techniques, movement, and body-based practices are essential for creating the conditions where affirmations can truly work.
Once your body feels safe, positive affirmations for chronic pain can reinforce your sense of well-being and become an important part of your healing journey.
Remember: nervous system regulation comes first. Affirmations are the cherry on top.
I regularly work with the following chronic symptoms: