The Healing Power of Gratitude: 5 Exercises to Ease Chronic Pain

Written by Michelle Sherriff

Living with chronic pain can be challenging and at times, overwhelming.  It affects our whole health; physical, emotional and mental.  Managing chronic pain usually requires a multi-faceted approach and while there is no simple, one size-fits-all solution, incorporating gratitude into our daily routine can be a powerful tool to improve wellbeing and reduce chronic pain. 

In this blog post, we’ll explore the connection between chronic pain and gratitude and learn how to practise gratitude through five simple exercises. 

Chronic pain can often lead to a cycle of thoughts and emotions, amplifying the sympathetic nervous system and pain. In this state, our body does not rest and healing is delayed.  Gratitude, on the other hand, moves our focus away from pain and redirects it towards the things in our lives that are positive and bring us joy.  By cultivating gratitude, we can actually rewire our brains to encompass a more positive outlook and reduce the intensity of chronic pain.

5 Exercises to Practice Gratitude

Gratitude Journaling

One effective way to cultivate gratitude is through journaling. Set aside a few minutes each day to reflect on the things you are grateful for. Write down three to five things that bring you joy, no matter how small or insignificant they may seem. This practice helps shift your attention towards positivity and allows you to appreciate the great things in your life, helping to alleviate the stress of chronic pain.

Gratitude Walk

Take a walk in nature and allow yourself to connect to the present moment. As you walk, pay attention to the beauty of your surroundings—the colours, smells, and sounds. Express gratitude for the simple pleasures you encounter along the way, such as the warmth of the sun or the sound of the ocean. This exercise helps to redirect your focus from pain to the present moment, encouraging a sense of appreciation and reducing stress.

Gratitude Meditation

Find a quiet and comfortable space where you can sit or lie down. Close your eyes and take a few deep breaths to centre yourself. Begin by reflecting on three things you are grateful for in your life. Visualise each item or experience and immerse yourself in the positive emotions associated with them. Allow a sense of gratitude to calm your mind and body. Regular practice of gratitude meditation can enhance your overall well-being.

Acts of Kindness

Engaging in acts of kindness towards others not only benefits them but also boosts our own well-being and sense of gratitude. Small acts of kindness, such as offering a helping hand to someone in need or sending a thoughtful message to a loved one. These acts of kindness enhance positive connections and remind us of the compassion and support we have in our lives, providing relief from the weight of chronic pain.

Gratitude Affirmations

Positive affirmations can be an excellent tool for reprogramming the mind and shifting our perspective. Create a list of gratitude affirmations that resonate with you, such as:

- I am grateful for my body’s strength and resilience 

- I embrace moments of relief and comfort despite the pain

- I am thankful for moments of joy in my life 

Repeat these affirmations daily, either silently or aloud, to reinforce positive thinking and cultivate gratitude.

Gratitude and Pain Reduction

In a study by Carson et al, 2005 , participants who practiced gratitude regularly observed an improved overall sense of well-being as well as pain reduction on the day they practiced gratitude exercise. It was also found that a longer the gratitude practice resulted in incrementally greater pain reduction. For example 15 minutes was better than 10, while 25 minutes resulted in the greatest pain relief. 

While chronic pain may be a part of our lives, it doesn't have to define us. By incorporating gratitude exercises into our daily routines, we can find solace and relief from the burdens of chronic pain. These exercises help redirect our focus, foster positive emotions, and enhance our overall well-being. Embrace the healing power of gratitude and embark on a journey towards a more fulfilling and joyful life, even in the face of chronic pain.

Reference: Carson, J. W., Keefe, F. J., Lynch, T. R., Carson, K. M., Goli, V., Fras, A. M., & Thorp, S. R. (2005). Loving-kindness meditation for chronic low back pain: Results from a pilot trial. Journal of Holistic Nursing, 23(3), 287-304.