9 Mental Techniques to Battle Pain
If you are like me, you might also avoid
taking painkillers every time a headache or a nagging backache appears.
You probably wait to see if you can survive the day despite the pain,
but as the day goes on, it worsens, making you irritable, tired, and
distracted. Eventually, you give in and reach for the medicine cabinet
out of necessity, but the truth is, there are plenty of other ways to
relieve pain that I recently discovered, and now I will share them with
you. Discover how to reduce your pain using the power of thought and
naturally – it really works!
1. Thinking About Food
Many of you already know that eating and emotions go hand in hand, and a
good meal, sometimes even an unhealthy one, can bring great joy. That
sense of happiness can relieve pain, but the truth is, you don’t have to
eat to experience it—just thinking about the food that brings you joy
is enough.
A study conducted at the University of Wisconsin proved that thinking
about a favorite food reduces pain severity, with chocolate being the
most common snack that participants thought about. This effect is
believed to be linked to the brain’s reward system, which releases
dopamine, a feel-good neurotransmitter. Interestingly, even imagining
the taste, smell, and texture of a beloved dish can trigger this
response.
If you want to use this technique, try engaging all your senses when
visualizing your favorite food. Picture its color, recall its aroma, and
imagine the satisfying feeling of eating it. Some studies suggest that
foods high in sugar and fat trigger a stronger reward response, but even
recalling a favorite healthy meal, like fresh fruit or a home-cooked
dish, can work.
2. Mindful Breathing
Deep breathing can be very helpful in reducing pain, as it activates the
parasympathetic nervous system, which induces a sense of calm. It is
well known that this effect helps alleviate anxiety and stress attacks,
but it turns out it also has a beneficial impact on our physical
sensations.
In fact, you may even be familiar with such breathing techniques in the
context of childbirth – the Lamaze technique – which is used to manage
pain during contractions and labor. The science behind this is simple:
controlled breathing helps regulate oxygen flow, reduce muscle tension,
and shift focus away from discomfort.
For pain relief, try box breathing (inhale for four counts, hold for
four counts, exhale for four counts, hold for four counts) or
diaphragmatic breathing, where you focus on expanding your belly with
each breath rather than breathing shallowly into your chest. These
techniques can not only reduce pain but also lower stress hormones,
which are known to intensify the perception of pain.
3. Repeating a Mantra
Repeating certain sounds, words, or phrases, or even a short prayer for
30 seconds, can effectively reduce pain severity, as found in a study
conducted at Massachusetts General Hospital.
This technique, often used in meditation and mindfulness practices,
works by shifting focus from pain to rhythm and repetition. Certain
words carry a calming effect—words like "relax," "calm," or "peace" help
reinforce a sense of well-being.
The science behind it: Repetition of a calming phrase reduces
stress-related hormones such as cortisol and increases the production of
endorphins, which act as natural pain relievers. Mantras are also
widely used in yoga and sound therapy, where humming or chanting (like
“Om”) can stimulate the vagus nerve, which plays a crucial role in pain
regulation.
4. Visualization
Imagine the pain as a large, swollen red circle, and now picture it
gradually shrinking and becoming lighter and lighter until it turns
pink, soft, and as small as the tip of your pinky finger.
Visualization is often used by athletes and patients undergoing medical
treatments to manage pain. Studies show that when people imagine
themselves in a peaceful, pain-free state, their bodies respond
physiologically as if they are actually experiencing it.
For maximum effect, try guided imagery:
Picture yourself in a calming place, like a beach or forest.
Imagine waves of comfort washing over your body.
Envision the pain leaving your body with each exhale.
Research has found that people who practice visualization daily report
lower pain levels over time.
5. Acupressure Points
All over our body, there are pressure points designed to relieve pain in
various areas, and all you need to do to use them is to know their
locations and press on them for a few seconds.
For example, the LI4 pressure point, located in the webbing between your
thumb and index finger, is known to relieve headaches, neck pain, and
stress. The PC6 point on the wrist can help alleviate nausea and pain in
general. Acupressure is a natural, non-invasive way to stimulate
endorphin release and improve circulation, both of which help ease pain.
6. Listening to Music
Music has a significant impact on both body and mind, as it can induce
relaxation and even improve brain function. However, it also has a
beneficial effect on pain, as found in a study conducted among
fibromyalgia patients, which showed that those who listened to music for
an hour a week experienced less pain than those who did not.
Classical and meditative music are particularly effective at lowering
stress hormone levels and boosting dopamine production. Studies have
shown that listening to slow-tempo music with a rhythm of about 60 beats
per minute can synchronize with brainwaves to promote relaxation and
pain relief.
7. Distraction
We all know this but it's worth repeating: Pain is essentially a
survival mechanism designed to make us pay attention to what is causing
it. However, when it comes to chronic pain, it serves no real survival
advantage, and one possible way to deal with it is by distracting
ourselves.
You can achieve this through any activity that shifts your attention
elsewhere, such as watching a movie, reading a book, or engaging in a
mentally stimulating task like solving puzzles or learning a new skill.
Studies have found that engaging in creative or immersive activities can
actually rewire pain perception pathways in the brain.
Video games, for example, have been particularly effective in pain
distraction. Research conducted on burn victims found that those who
played immersive video games experienced significantly less pain than
those who didn’t. This is because video games require cognitive focus,
reducing the brain's ability to process pain signals.
8. Engaging in Creative Activities
Today, science increasingly recognizes art therapy as a treatment aimed
primarily at improving mental health, but it can also influence our
perception of pain.
A study conducted among AIDS patients found that engaging in artistic
activities—such as painting, writing, or playing music—helped reduce
both psychological and physical pain. The reason? Creativity shifts
focus away from discomfort and provides an emotional outlet, which can
be particularly helpful for those dealing with chronic pain.
9. Laughter
A study conducted at the University of California proved that laughter
is indeed good for health, or at least for reducing the sensation of
pain.
During the study, children and adults watched funny videos while keeping
their hands in ice water. Researchers found that the humorous videos
helped increase the participants' tolerance to the unpleasant sensation.
Laughter releases endorphins, which are natural painkillers, and also
improves circulation and oxygenation of the body, reducing muscle
tension.
To use this technique:
Watch stand-up comedy or funny videos.
Spend time with friends who make you laugh.
Try laughter yoga, which combines deep breathing with intentional
laughter.
If you suffer from chronic pain, taking time to incorporate laughter
into your day might be one of the simplest, most enjoyable pain relief
strategies.