Chronic pain affects millions of people and can take over every aspect of life. Unlike acute pain, which fades with time and treatment, chronic pain sticks around - sometimes long after the original cause has healed. Traditional pain management often focuses on reducing symptoms, but psychological approaches like Acceptance and Commitment Therapy (ACT) offer something different. In this post, we’ll look at what chronic pain really involves and how ACT can help.
Understanding Chronic Pain
Pain isn’t just physical. It affects how we think, how we feel emotionally, and how we live day to day. Chronic pain can disrupt work, relationships, sleep, and mood. Unlike acute pain, which warns us of injury, chronic pain often continues even when there’s no ongoing damage.
What is Acceptance and Commitment Therapy?
ACT is related to Cognitive Behavioural Therapy (CBT) but takes a different angle. Rather than trying to eliminate pain, ACT focuses on living a full life alongside it. The goal is psychological flexibility - being able to respond to difficult thoughts and sensations while still doing what matters to you. Instead of fighting against pain, ACT helps people make room for it while getting on with life.
How Can ACT Help with Chronic Pain?
Instead of solely focusing on reducing pain, ACT aims to help you live well alongside it. By identifying what matters most to you and committing to actions aligned with those values, you can lead a fulfilling life despite chronic pain.
The six core processes of ACT are:
- Acceptance: Recognising pain as part of your life right now and learning to coexist with it.
- Cognitive Defusion: Stepping back from negative thoughts - observing them without getting caught up in them.
- Present Moment Awareness: Staying grounded in the here and now through mindfulness.
- Self as Context: Developing a sense of self that’s separate from pain and emotions.
- Values: Getting clear on what matters most and focusing on activities that bring meaning.
- Committed Action: Taking purposeful steps aligned with your values, even when pain is present.
ACT puts values at the centre of therapy. By getting clear on what matters most to you, you can start to re-engage with activities you used to enjoy - even when pain is still present. It’s not about pretending pain doesn’t exist. It’s about not letting it run your life.
