How to Practice Self-Compassion: Easing Pain and Depression

How to practice self-compassion: easing pain and depression through self-love. Depression hurts, there’s no way around it.

Depression can be physically or emotionally painful. Either one can take a toll on your life.

Practicing self-compassion is the bases to relieving the pain and depression. You have to learn to love yourself again. I’m going through that process right now.

Although, I have the physical pain from Parkinson’s disease, I’m not letting that stop me from recovering from depression.

Yes, I have some days where I’m completely depressed, but I accept it and say “tomorrow will be better.” Usually I’m right.

As I am writing this, I am depressed, but I have enough self-compassion that carries me throughout the depression. I don’t take it out on myself anymore.

Chronic Pain and Depression

In many people, depression causes unexplained physical symptoms such as back pain or headaches.

Chronic pain causes a number of problems that can lead to depression, such as trouble sleeping and stress.

Disabling pain can cause low self-esteem due to work or financial issues or the inability to participate in social activities and hobbies.

Since I have Parkinson’s, I know the extremes of chronic pain. I’m feeling it right now. I feel it everyday. Yesterday, I was feeling good. Today, I’m depressed.

So, I believe tomorrow will be better. Positive mindset is a powerful tool to have. Without that, my life would be so miserable and downright depressing.

Depression Pain Symptoms

How to practice self-compassion: easing pain and depression one day at a time.

Depression can cause a variety of physical symptoms, including pain in the back, neck, limbs, joints, and head.

These pains can be unexplained and are often the first or only sign of depression.

Other physical symptoms of depression include:

Firstly, headaches, which can be worse if you already have migraines
Muscle aches
Chest pain, which can be a sign of other serious problems
Fourthly, digestive issues, such as nausea, indigestion, diarrhea, or constipation
Exhaustion and fatigue
Sleeping problems, such as waking up too early, having trouble falling asleep, or sleeping too much
Changes in appetite or weight
Lastly, dizziness or lightheadedness

Depression and chronic pain are often intertwined and can be treated together.

Muscle aches is what I have right now. Especially my legs, they feel like dead weight. It’s so hard to write through brain fog. But we’re not here to complain, but practice self-love.

Self-love is acquired through not letting yourself get tangled up in the depression. It will try to take you down if you let it. And for most people, that is true.

Depression and Joint Pain

Depression and achiness in any part of the body, including joint pain, goes hand in hand. Especially, depression settles in the joints. Every move hurts.

Try to think of the realm of life where you are free of everything but love. Imagine yourself somewhere that is special to you. A peaceful place.

Use your five senses in this realm to really get a feel for this place. Stay there as long as you like until you’re filled with enough love for yourself. This is called guided imagery.

I have some CD’s that I use to go to sleep with this. Sometimes, I’ll listen to them during the day. It takes you away to a place in your mind where there is no such thing as pain.

The Pain of Depression

How to practice self-compassion: easing pain and depression with the help of others also.

I like this phrase, “the pain of depression.” This is deeper than the physical pain caused by depression. This goes straight to your soul.

Depression can wreck avoc not only on your feelings, but your inner core, your beliefs. It can change your perceptions of how you view the world.

So, how do we stop that? If you forgive the depression, you start the healing process. And self-compassion will follow right behind it.

You ackowledge that the depression can no longer rule your life anymore. And happiness will reign again.

I warn you, not everyday is going to be like that, but it’s enough to get the ball rolling. Then the depression will be nothing than a memory.

Chronic Pain and Depression Treatment

Treatments for chronic pain and depression can include:

Antidepressants

Some antidepressants can treat both pain and depression because they affect the same brain chemicals.

For example, tricyclic antidepressants like amitriptyline (Elavil) and nortriptyline (Pamelor) can be effective for neurologically-based pain.

Newer antidepressants like serotonin and norepinephrine reuptake inhibitors (SNRIs) like duloxetine (Cymbalta) and venlafaxine (Effexor) can also be effective.

They may have fewer side effects than tricyclic antidepressants. For me, Effexor was one of the worst meds to try. It made me literally like a zombie.

Psychotherapy

Talk therapy, also known as psychological counseling, can be effective for treating both pain and depression.

I do miss my therapy sessions. At least I had someone to talk about how I was feeling and get feed back.

Stress-Reduction Techniques

How to practice self-compassion: easing pain and depression through forgiving yourself.

Techniques like meditation, journaling, and learning coping skills can help. I started doing meditation and it has greatly improved my outlook on life.

I’m a much calmer person and the depression has less of a stronghold on me than it used to.

Physical Activity

Exercise can help treat both pain and depression. I’ve tried various times to go for walks (just around the block), but the pain in my joints from Parkinson’s hurts worse.

Pain Rehabilitation Programs

These programs can provide a team approach to treatment, including medical and psychiatric aspects.

You should see a healthcare provider if:

Firstly, your pain worsens or comes back after treatment
You have unpleasant side effects of pain management therapies
You feel anxious or depressed
You’re having trouble sleeping because of pain
Lastly, pain is keeping you from enjoying your usual activities

What is the Connection Between Pain and Depression?

How to practice self-compassion: easing pain and depression with each mistake that you make.

The connection between pain and depression is complex and layered, as both conditions can influence and amplify each other.

Here are some key points that illustrate their relationship:

Biological Factors

Chronic pain can lead to changes in brain chemistry, including alterations in neurotransmitters like serotonin and dopamine.

These are also involved in mood regulation. This can increase the risk of developing depression.

Psychological Impact

Living with chronic pain can be emotionally taxing. The constant discomfort and limitations imposed by pain can lead to feelings of helplessness and frustration.

Also sadness, contributing to the development of depression.

Cognitive Patterns

Individuals experiencing pain may develop negative thought patterns and cognitive distortions.

Such as catastrophizing their condition or focusing on their limitations, which can further fuel depressive symptoms.

Social Isolation

Chronic pain can limit a person’s ability to engage in social activities, leading to isolation and loneliness.

This lack of social support can increase the risk of depression. I know this after isolating for so long. I basically have no one to talk to but you guys.

Inflammation

Some studies suggest that inflammation in the body, which can be associated with chronic pain conditions, may also play a role in the development of depression.

Inflammatory markers have been linked to depressive symptoms in various studies.

This link could potentially lead to new therapeutic approaches for depression that target inflammatory pathways.

Shared Risk Factors

Both chronic pain and depression may share common risk factors, such as genetics, stress, and previous trauma, which can favor individuals to both conditions.

I have all three risk factors, no wonder I suffer from chronic pain and depression.

Impact on Treatment

The presence of both chronic pain and depression can complicate treatment. Pain management may be less effective if depression is not addressed, and vice versa.

Combined treatment approaches that address both conditions are often necessary for effective management.

Understanding the connection between pain and depression is crucial for developing complete treatment plans that address both physical and emotional well-being.

Pain, Anxiety, and Depression

How to practice self-compassion: easing pain and depression and don’t forget anxiety.

The overlap of anxiety, depression, and pain is particularly evident in chronic and sometimes disabling pain syndromes such as fibromyalgia, irritable bowel syndrome, low back pain, headaches, and nerve pain.

For example, about two-thirds of patients with irritable bowel syndrome who are referred for follow-up care have symptoms of psychological distress, most often anxiety.

About 65% of patients seeking help for depression also report at least one type of pain symptom.

Psychiatric disorders not only contribute to pain intensity but also to increased risk of disability.

What Does Constant Pain Do To a Person?

It can bring on a lot of emotional baggage if you let it. If you give in to the constant pain, especially depression comes knocking on your doorstep.

If you open the door, It wiggles its way past you and won’t leave, like an unwanted guest. The pain tries to widdle down your defences.

In some of us, depression succeeds, but with others, we kick its but. We refuse to let it in. It waits outside waiting for that moment, but we never give it that chance.

Me personally, it set up shop in me, but I’m doing everything in my power to disband it. Slowly but surely I’m beginning to win the war. Not everyday is so bad.

What Does Constant Emotional Pain Do To a Person?

How to practice self-compassion: easing pain and depression through diminishing self-hatred. I believe that emotional pain is far worse than physical pain. When I would self-harm, I was trying to escape the emotional pain, the depression.

Constant emotional pain will rip you apart. You feel like there is no hope for anything, even your life. It’s like someone is torturing you with mind games.

You can get instant relief from drugs for physical pain. It takes a while for meds to help you with the emotional pain, if at all.

How do you describe emotional pain? Like I said, emotional pain is like someone slowly torturing you mentally day in and day out. It never ends until you accept it. Then it looses its strength.

Coping With Pain and Depression

How do you cope with pain and depression? Accept the depression, that it is a part of you and the pain will follow.

Again, go back to self compassion. You have to believe in yourself and trust that your situation will get better. Maybe not right away, but it will.

It takes a lot to retrain your brain to refocus on the self descipline of thinking that everything is going to be ok.

With my situation, I believe I’m having good (but also sill some bad) days because my mind is focused on that. I believe I will have good days, therefore I do. Manifesting!

Sum It All Up

How to practice self-compassion: easing pain and depression with generally love.

I’m a total believer in manifesting. You have to be on your highest vibration to do so. I have had good things happen to me since I’ve been manifesting.

Back to self-compassion. You’re going to make mistakes from time to time. Allow yourself to say “it’s going to be ok.”

If I can bring myself out of the pain depression cycle, than I know you can also. It takes some practice (and self-love), but eventually you’ll be free.

You just have to find that little spark (your spirit) that is left inside of you and make it grow brighter and brighter. Soon the good days will outway the bad ones. Until next time…

Articles About Pain and Depression

-Pain and depression: Is there a link?

https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/pain-and-depression/faq-20057823

-Exploring the Link Between Chronic Pain and Depression

https://www.healthline.com/health/chronic-pain/chronic-pain-and-depression

-7 Physical Symptoms That Prove Depression Is Not Just ‘In Your Head’

https://www.bezzydepression.com/discover/dep-managing-depression/health-7-physical-symptoms-that-prove-depression-is-not-just-in-your-head

Have a Good One,

Cindee Murphy
“One Voice Feeling The Pain In Depression”

“There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.” ― Laurell K. Hamilton, “Mistral’s Kiss”

“Depression is like a bruise that never goes away. A bruise in your mind. You just got to be careful not to touch it where it hurts. It’s always there, though.” ― Jeffrey Eugenides, “The Marriage Plot”

“When you’re happy, you enjoy the music but when you’re sad, you understand the lyrics.” ― Frank Ocean

“Heavy hearts, like heavy clouds in the sky, are best relieved by the letting of a little water.” ― Christopher Morley