Managing chronic pain & anxiety attacks – what helps when stress worsens discomfort?

[PainWiseMum]

Hi all, I’ve been living with chronic pain for a while, and lately I’ve noticed that stress and anxiety are making it significantly worse—sometimes triggering full-blown panic attacks. Really curious to hear what others do when pain and panic collide. Any tips on quick relief, meds, self‑help strategies, or daily routines that help calm both physical and mental symptoms? Thanks so much for your insights

Sorry to hear you are going through this
I stack up anti stress measures

so herbal tea
meditation
vitamin c

Paced breathing with an app, going for walks, meeting friends.

Address the stress.

Honestly everything else is a sticking plaster.

So do regular, daily, stress busting routines like yoga, tai chi, meditation, candles, teas, etc etc.

And reorganise your life to minimise stress.

Be aware, excitement is also stress. Going to a big event is enjoyable, but stressful.

Daily guided meditation (I just listen to YouTube 10 minute guided meditations) and pilates help me relax my mind and my muscles which helps with my chronic pain. I also had some counselling.

But ultimately you need to address the root cause of the stress/anxiety.

I had to make major lifestyle changes. I moved out of London for somewhere quieter, with a slower pace of life and that helped as I had got to the point where I was having anxiety attacks in public transport and shops. I also cut contact with the toxic people who were in my life.

Next I am addressing the main remaining issue that is causing my stress: my job. If I don't do that nothing will really improve as it is a major source of anxiety (toxic workplace).

It is worth it though. I was facing major surgery but reducing the stress means that, touch wood, so I don't need to do anything that drastic as I have managed to reduced the chronic pain.

Are you taking medication? Duloxetine has helped my anxiety massively.

Chronic pain and anxiety can be a really difficult mix. I've noticed that when stress is high, everything feels that bit harder to cope with. It might be worth speaking to a specialist who understands chronic pain and the impact it can have on mental wellbeing. A friend of mine found a consultation with Leafease helpful just for discussing their options and feeling listened to.

Yoga. Find a YouTube practitioner like Yoga with Adriene. She does short and longer sessions, sometimes focused on specific issues, sometimes more general. Have a quiet space, a mat and specific clothing so the preparation is part of the session, and do a proper relaxation afterwards. Try and do a session a day.

It works for me (rheumatoid arthritis and angina) because it's not too taxing but I have to concentrate sufficiently to forget my pain and worry for a while. I do classes as well but you don't have to to feel the benefits.

Edited as I have seen this is an old thread. May help some people though.