The Connection Between Anxiety and Chronic Pain: Insights from IFS Therapy

Living with chronic pain can feel like an endless battle, one that affects not just the body but also the mind and spirit. If you’ve ever noticed how pain amplifies during times of stress or how anxiety seems to tighten its grip when your body aches, you know exactly what I’m talking about. The connection between anxiety and chronic pain is complex, but understanding can offer a sense of comfort and relief. Here, we’ll explore how these two experiences intertwine and how Internal Family Systems (IFS) Therapy offers a path forward.

How Anxiety and Chronic Pain Are Connected

Anxiety and chronic pain share more than just a tendency to linger longer than they are welcome; they often fuel one another in a cyclical relationship. Chronic pain can lead to fear, worry, and hypervigilance about physical sensations. Similarly, anxiety can heighten the body’s perception of pain by activating the stress response system, which revs up muscle tension, inflammation, and sensitivity.

Physiologically, both anxiety and chronic pain involve the nervous system’s “fight or flight” response. When triggered, this response releases stress hormones like cortisol and adrenaline, preparing the body to face danger. In the short term, this can be helpful, but when the stress response becomes chronic, it can create a loop of heightened pain and persistent anxiety.

An IFS Perspective on Anxiety and Pain

Internal Family Systems (IFS) Therapy offers a unique lens for understanding the relationship between anxiety and chronic pain. At its core, IFS views the mind as composed of different “parts,” each with its own feelings, thoughts, and roles.

When it comes to chronic pain, IFS recognizes that pain can come from both physiological and psychological sources. Physical discomfort might be caused by an internal part of a person trying to communicate distress. For example, pain could be the manifestation of an overwhelmed protector part or an exiled part holding unresolved trauma. Similarly, anxiety often arises from protective parts that seek to prevent harm or shield us from vulnerability.

When pain and anxiety are both present in the body, the anxious parts typically use different strategies to keep us from noticing or experiencing the pain. However, as mentioned earlier, this activity often draws more attention to the pain, which can create inner turmoil and frustration (and more complicated emotions to deal with).

IFS doesn’t aim to “fix” these parts but to listen to them with curiosity and compassion. By creating a dialogue with anxious parts, or parts that show up as physical aches and pains in the body, individuals can uncover hidden emotional burdens and begin the process of healing.

Personal Reflection: What Chronic Pain and Anxiety Teach Us

For many, chronic pain and anxiety feel like unwelcome intrusions—constant reminders of limitations. But what if we viewed them as messengers instead? IFS encourages us to ask: “What is this pain trying to tell me?” or “What does this anxious part need from me?” These questions create space for self-reflection and connection.

For instance, a woman named Sarah—a composite of various clients I’ve seen over the last year—struggled with persistent back pain and debilitating worry. Through IFS Therapy, she discovered that her pain was connect to an exiled part holding memories of feeling unsupported as a teenager. Her anxiety, on the other hand, was a protective part trying to keep her safe by anticipating worst-case scenarios. By building a relationship with these parts and helping them to release the burdens they were carrying, Sarah found relief not only in her pain but also in her emotional well-being.

Practical Strategies to Manage Anxiety and Chronic Pain

While understanding the connection between anxiety and chronic pain is crucial, practical steps can make a real difference in daily life. Here are some strategies informed by IFS principles and broader therapeutic practices:

1. Check-in with a Doctor

Although physical pain often has a psychological part to it, it can also be a sign of a serious health condition. Instead of booking a counselling session when you feel pain, please go so a doctor first.

2. Cultivate Self-Compassion

Chronic pain and anxiety often come with feelings of frustration or self-blame. Remind yourself that these experiences are not your fault.

3. Listen to Your Body’s Messages

Instead of fighting against pain or anxiety, try to listen to what they might be communicating. Use journaling or mindfulness to explore these sensations without judgment. Ask questions like, “What part of me feels unheard?” or “What does this pain need to feel supported?”

4. Practice Stress Management Techniques

Reducing overall stress can break the cycle of pain and anxiety. Techniques like deep breathing, progressive muscle relaxation, and gentle yoga can calm the nervous system as well as addressing many of the physiological components of pain and anxiety.

5. Seek Support from a Counsellor or Therapist

Professional guidance can be invaluable in navigating the complexities of anxiety and chronic pain. Whether through therapy for anxiety, pain management, or a holistic approach like IFS, working with a skilled counsellor can help you uncover the roots of your struggles and develop personalized coping strategies.

6. Build a Dialogue with Your Parts

IFS encourages creating a relationship with the parts of yourself associated with pain and anxiety. Visualize these parts and offer them compassion. For instance, you might imagine speaking to an anxious part like a concerned friend, saying, “I see you’re trying to protect me, and I’m here to listen.”

A Path Toward Wellness

With certain chronic pain conditions, “healing” is not a realistic goal—but wellness is possible. By embracing the interconnectedness of these experiences and exploring therapeutic approaches like Internal Family Systems, you can create a foundation for lasting change. Each step—whether it’s practicing self-compassion, seeking therapy for anxiety, or simply pausing to listen to your inner world—is a step toward greater peace.

Remember, you don’t have to navigate this journey alone. Therapists and counsellors specializing in anxiety counselling and stress management are here to support you. Together, you can uncover the hidden stories your pain and anxiety carry and begin rewriting them with care and compassion.

If this article resonates with you, consider reaching out to a therapist in Saskatoon who understands the unique challenges of living with anxiety and chronic pain. Help is closer than you think, and wellness is always within reach.