By Emily Tran, AMFT
By definition, mental health relates to our emotional, psychological, and social well-being. It influences how we think, feel, and behave in everyday life. But what really is mental health? For many of us, mental health might be seen only as a clinical concept; however, it is far deeper and much more personal. It is the underlying framework that allows us to process our realities, cope with challenges, and build resilience.
When we talk about chronic pain, particularly pelvic and vulvovaginal pain conditions such as endometriosis, vulvodynia, and pelvic floor muscle dysfunction, the role of mental health becomes indispensable. These chronic conditions go beyond physical discomfort and often bring with them a tangle of emotional and psychological challenges. Acknowledging and addressing our mental health in the context of these experiences is not only crucial but can be a transformative part of healing.
The Invisible Burden of Chronic Pain
Living with chronic pelvic pain means enduring more than just the pain itself. For many, it includes the ripple effects that impact every aspect of life.
- Symptoms dismissed by medical professionals can leave patients feeling invalidated and unheard.
- Painful sex, secondary to conditions like pelvic floor dysfunction or vulvodynia, not only causes physical distress but can strain intimate relationships, leading to feelings of shame or alienation.
- Infertility tied to conditions like endometriosis can deeply affect one’s sense of self and lead to grief or isolation.
- Challenges at work or even leaving a job due to pain and disability can cause financial stress and undermine one’s professional identity.
- Medical trauma from years of misdiagnoses or invasive procedures may lead to anxiety or PTSD.
These experiences aren’t just physical; they take a mental toll that often remains unspoken. Chronic pain sufferers may wrestle with feelings of inadequacy, frustration, and fear about their future. Navigating this landscape requires more than medical interventions for physical symptoms. It necessitates a compassionate and intentional focus on mental well-being.
Why Mental Health is Crucial for Chronic Pain Management
The connection between chronic pain and mental health is undeniable. Numerous studies have shown that people with chronic pain are more likely to experience anxiety and depression. Pain doesn’t live in a vacuum—it affects mood, sleep, social engagement, self-esteem, and overall quality of life.
One of the most critical aspects of managing chronic pain is understanding the concept of the pain-stress cycle. Pain leads to stress, which in turn exacerbates the perception of pain. Addressing mental health can break this cycle, offering relief on both the emotional and physical fronts.
For example, those navigating chronic pelvic conditions often find themselves emotionally drained after years of advocating for their health, explaining their pain to dismissive doctors, or having their symptoms minimized by specialists. Focusing on mental health allows patients to rebuild their energy and resilience for moments like these.
Ways To Strengthen Your Mental Health
Improving mental health while managing chronic pain is not an overnight process, but small, intentional steps can make a significant difference.
1. Recognize and Validate Your Feelings
It’s okay to feel overwhelmed, angry, or even hopeless on certain days. Acknowledging your emotions is the first step towards addressing them. Remind yourself that these feelings are valid, and you are not alone in this experience.
2. Practice Self-Advocacy
Seasoned chronic pain people will know that advocacy is essential if you are wanting to get anywhere in the world. Not only can it help you regain a sense of control over your life (and body), it can help you prepare for navigating doctor’s appointments, speaking openly about your pain, and ensuring that you get the proper care and treatment that you need/deserve.
A few tips for practicing self-advocacy:
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- Track Your Symptoms; This will help build your history and foundation for medical conversations. You may consider keeping a journal (physical or digitally) of your pain levels, triggers, treatments, etc).
- Be Prepared for Your Appointments; bring your own questions in, notes about previous treatments and symptoms. You may also bring your journal into your appointment so you can refer back to notes or timelines.
- Speak Up; this includes asking your provider to note in your chart when you feel your requests aren’t being taken seriously or followed through with.
- Ask for a referral; if the provider you are seeing does not specialize in the pain/area you are needing care in, asking for a referral to someone who does (like a pelvic PT, endo specialist, or pain psychologist) can make a huge difference. Sometimes a multidisciplinary team approach is best!
3. Strengthen Support Systems
Easier said than done, right? Building your network and ensuring it is a strong one can elevate the quality of your mental health. Support systems can include as many or as few people as you like. Whether it is your partner, family, friends, or even an online community of people navigating similar conditions, talking to others who understand and support you can alleviate feelings of isolation and loneliness.
4. Don’t be Afraid to Seek Professional Help
Finding a therapist, let alone actually going to see a therapist can be a challenging task! Add in (chronic) pelvic pain and it makes it that much more difficult. However, therapy can truly be a valuable resource for those suffering with any form of chronic pain or chronic illness. For example, Cognitive Behavioral Therapy (CBT),, is proven to help patients reframe the way they view pain and reduce its emotional intensity. If therapy isn’t accessible, consider integrating mindfulness practices or utilizing a meditation app to help you manage stress.
5. Educate Yourself About Your Condition
Empower yourself by deepening your understanding of your condition so that you can make informed decisions about your care. Knowledge is a powerful tool for managing both your pain and the emotions surrounding it. Having a better grasp about your physical condition can help mentally understand its impact on your mental health while also broadening your ability to advocate for your own physical needs/treatment.
6. Cultivate Joy
This can be the most difficult portion of strengthening our mental health. While balancing mental and physical health can be outright exhausting, let alone challenging, it can be done! Amidst the sea of appointments, treatments, and other obligations you may have, it is important to challenge yourself to continue to find moments that bring you joy, no matter how small they may seem. This could be a good book, a favorite treat or meal, listening to music or even spending time with loved ones (or furry animals) can offer a mental reset.
Breaking the Stigma Around Mental Health and Chronic Pain
One of the most challenging barriers for many sufferers is the stigma surrounding both chronic pain and mental health. Stories of pain dismissal can discourage people from seeking help, while societal attitudes often equate mental health challenges with weakness.
But addressing your mental well-being is an act of courage and strength. By openly discussing the mental toll of chronic conditions like endometriosis or vulvodynia, we pave the way for a more empathetic and supportive environment. No one should have to choose between their physical and emotional health; both are equally deserving of care and attention.
A Holistic Approach to Healing
The interconnectedness between chronic pain and mental health highlights the importance of a holistic approach to wellness. By focusing on both the body and the mind, those suffering can create their own space for healing, growth, and empowerment.
If you’re navigating the complexities of chronic pelvic pain or other related conditions, know that your struggles are valid, and your mental health matters. Reach out, seek community, and never stop advocating for yourself!
A Call to Action for those Struggling with either Mental Health and/or Chronic Pain
I encourage you to take the first step toward reclaiming your narrative. Consider connecting with a chronic pain therapist (and/or a trauma informed therapist), joining local/online support groups, and/or explore techniques to nurture both your physical and emotional health.
By having tough conversations, spreading awareness and building our community, we can normalize and build a future where mental health is an integral part of every healing journey.
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Check out our recently published e-book titled “Vulvodynia, Vestibulodynia, and Vaginismus,” designed to empower and inform individuals on their journey towards healing and understanding.
Are you unable to come see us in person in the Bay Area, Southern California or New England? We offer virtual physical therapy appointments too!
Virtual sessions are available with PHRC pelvic floor physical therapists via our video platform, Zoom, or via phone. For more information and to schedule, please visit our digital healthcare page.
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tags: acute and chronic pain, chronic pain syndrome, mental health conditions, mental health needs, persistent pain, pain management, mental health promotion, early intervention, , overall well being, daily lives, key facts, diagnosis