Why Mindfulness does not work with Fibromyalgia and Chronic Pain

Mindfulness has gained a lot of attention in recent years for its potential to relieve stress and improve well-being. Have you tried this, and it didn’t work? You’re right! Recent research suggests that it may not be as effective for managing chronic pain as we once thought. This may seem surprising, especially since mindfulness focuses on increasing awareness and acceptance of our sensations—including pain. So why might mindfulness fall short for chronic pain sufferers, and why is distraction proving to be a more effective approach?

Mindfulness encourages people to focus on the present moment, observing sensations, emotions, and thoughts without judgment. When applied to chronic pain, this approach asks individuals to focus on their pain, noticing how it feels without trying to escape or suppress it. In theory, this can build resilience and acceptance, helping people cope with the pain.

However, this practice may not work well for everyone, especially those dealing with persistent pain. Chronic pain is different from acute pain. While acute pain signals the body to address immediate harm, chronic pain often serves no helpful purpose, instead becoming a prolonged and exhausting part of daily life. Constantly focusing on pain through mindfulness can inadvertently make it feel even more intense, as it amplifies awareness and prevents the mind from moving away from it. For some, this means mindfulness can actually make pain feel worse, stretching out the perception of time and making days feel longer and more challenging.

The Time Perception Factor in Pain and Pleasure

When we’re in pain, time seems to slow down, creating a “stretching” effect that can make pain feel even more unbearable. This phenomenon is especially true for people living with chronic pain, who may feel that every minute is drawn out. On the flip side, when we’re doing something we enjoy, time flies by. Engaging in enjoyable activities pulls our attention away from our pain, helping us feel lighter and more comfortable.

This shift in time perception is why distraction can be so beneficial. Instead of hyper-focusing on pain, engaging the mind in activities that bring pleasure or interest can help time pass more quickly. The brain becomes absorbed in something other than the sensation of pain, reducing its impact on daily life.

Why Distraction Techniques Are More Effective

Distraction techniques involve diverting the mind away from pain by focusing on enjoyable, absorbing activities. This doesn’t mean ignoring the pain but rather giving it less “space” to dominate our thoughts.

Here are some distraction methods that many people with chronic pain find useful:

Creative Outlets: Painting, drawing, writing, or crafting can help immerse the mind and reduce awareness of pain.

Physical Activities (if possible): Gentle movement, like stretching, swimming, or walking, can help shift focus and release endorphins, the body’s natural painkillers.

Engaging in Hobbies: Watching a favourite TV show, solving puzzles, gardening, or playing a musical instrument can all be effective ways to occupy the mind.

Social Interactions: Spending time with friends and family can naturally divert focus, creating moments of relief and joy.

Mental Exercises: Activities that require concentration, like playing a game, learning something new, or reading a book, can effectively shift attention away from pain.

Striking the Right Balance

This isn’t to say mindfulness has no place in managing pain. It can be a useful tool for stress relief, emotional regulation, and general well-being. However, when it comes to chronic pain, constantly focusing on the sensation can sometimes do more harm than good. A balanced approach may be most helpful, where mindfulness is used to handle stress and negative emotions, while distraction techniques offer a respite from the pain itself.

Final Thoughts

Chronic pain is complex, and what works varies from person to person. While mindfulness may benefit some, it’s essential to recognise that it’s not a one-size-fits-all solution. Distraction can be a powerful and effective tool for reclaiming moments of joy, reducing the perception of pain, and helping time pass more quickly.

If you live with chronic pain, it’s worth experimenting with different approaches to see what works best for you. Whether it’s finding comfort in mindfulness or diving into distraction techniques, there are options to help make each day a little brighter and a little more bearable.