CBT Techniques for Managing Chronic Pain in Summer Heat

Written By CBTDenver

With a hotter-than-average summer in Colorado, everyone is feeling the effects of high temperatures. However, for those with chronic pain, hot weather is not just sweaty and uncomfortable - it means flare-ups, cancelling plans due to aches and pains, disrupted routines and difficult reminders of their body’s limitations. Many illnesses like migraines, back pain, chronic pain, fibromyalgia are all intensified in the heat and summer can become a dreaded season instead of a time of fun and relaxation. The physical toll creates emotional frustration and grief for missing out on much of what summer could be and instead focusing on managing painful symptoms.

While Cognitive Behavioral Therapy does not change the reality of extra-hot weather, it can change how you respond to the weather, which can change everything.

Why Heat Makes Chronic Pain More Intense

Heat is a real contributor to intensified pain - inflammation, disrupted sleep, dehydration - all contribute to chronic pain by lowering the body’s pain tolerance. Illnesses that are specifically affected by heat include:

  • Fibromyalgia

  • Migraines

  • IBS

  • Inflammatory conditions

When physical pain increases it takes a toll on mental health, worsening one’s mood which lowers pain tolerance and creates a cycle that can be hard to break without help. Heat is an added stressor on the nervous system, but evidence-based practices from CBT can help keep you going.

Techniques for Summer Pain Management

Cognitive Restructuring

Change the Thoughts that Increase Pain

Thoughts that catastrophize pain such as  “I’ll never get over this” and “Today is going to be awful” actually increase feelings of pain and lower pain tolerance. Our body listens to our mind, so if negative thoughts are in control, the pain worsens. Here are some steps to shift these unhelpful thoughts:

  • Notice the thought when it is happening

  • Validate the real struggle your body is going through

  • Reframe the thought to something more helpful “Today might be tough, but I have tools to manage and I will get through” or “I will figure out how to have a good day despite the heat”

Behavioral Activation

Stay Active in Modified Ways

Avoidance, of activities, social time, or events, is the easy road to go down when dealing with physical pain and suffering. However, avoidance only worsens the pain cycle and leads to depressive symptoms. Find modified activities that keep you going - early mornings or evenings, water-based activities, or indoor options with AC. Continue a meaningful life without pushing through and worsening pain.

Pacing

Managing Activities without Overdoing it

It is enticing on a lower pain day to pack in activities and overdo it, which often leads to a crash the next day or days that takes longer to recover from. Try to balance the schedule regardless of how you are feeling to decrease the chance of a crash that lands you in bed for days. 

Pacing is especially important with added summer plans or traveling - create a weekly schedule to keep yourself on track. Make sure to keep up the activities that help your body feel better, even when you’re out of town or have company.

More Approaches to Managing Summer Heat from ACT and CBT

  • Accept and work with limitations

    • Fighting reality often makes things worse. Accept limitations caused by the hot weather and lean into what is possible

  • Values-Based Action

    • When pain is flaring up and it feels impossible to live your ideal life - ask yourself “in what small way can I engage in something meaningful today?”

  • Diaphragmatic Breathing

    • Lowers cortisol which can spike painful episodes. Diaphragmatic breathing calms the mind and body. 

  • Build a realistic summer plan without overdoing it.

    • Balance activities with cool indoor options, or pools or lakes and times where the sun is not as intense.

  • Know your triggers

    • What causes pain to increase, what is your threshold? What helps to decrease pain?

  • Letting your support system help

    • Communicate with your loved ones so they know how to encourage you, care for you and keep you included in plans. 

Working with a CBT or ACT trained therapist can help create a plan for the summer that will minimize painful episodes and decrease the risk of overdoing it and ending up in bed for days

. If you are ready to explore evidence-based practices that can help manage the pain and give you more of your life back, contact us.

CBTDenver
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