We are exaggerated, by nature. We tend to oversize the experiences we live as a strategy so that they are better fixed in our memory. At the same time, we have a natural tendency toward drama. We don’t do it on purpose, it is a natural strategy of our brain, which prioritizes negative experiences to prevent us from repeating the same mistakes that triggered them.
As a result of this mechanism, a surveillance response is also unleashed. Suddenly we find ourselves paying more attention to the signs that can alert us that we are going down the wrong path to avoid making mistakes again and paying the consequences. When we suffer pain, a similar system is activated.
If we have to suffer, we prefer to anticipate the pain
Fear is pain in anticipation, Aristotle said. And he was absolutely right. Researchers at Imperial College London conducted a very interesting experiment in which they asked 35 people to undergo a series of electric shocks. However, they could make decisions about its intensity and timing of application.
They found that the majority (71%) chose to speed up the pain; That is, they preferred to undergo more intense shocks so as not to have to wait. Only a small number of participants preferred to postpone downloads for the future. The results were the same when they were asked to choose the date of a dental appointment.
When pain is inevitable, most of us choose to go through it as soon as possible. We prefer to get rid of it rather than postpone it and live with that omen hanging around our minds. This tells us that in many cases, the fear of pain, the apprehension of suffering and the consequent uneasiness they cause, can be worse than the moment of pain itself (unless it is really intense pain).
Our brain does not distinguish between imagined and real pain
Pain anticipation is one of the main sources of suffering. In fact, many people with long-term conditions report that the fear of the pain getting worse can be a more unpleasant experience than the pain itself.
Neuroscientists have confirmed that pain anticipation retrieves past painful experiences from memory, generating fear and anxiety due to possible threats. These emotions end up triggering a series of physiological responses, such as peripheral vasomotion, through the sympathetic nervous system.
And depending on the time we spend in that anticipatory state and its intensity, the cortical systems involved in the pain experience itself can also be activated. That is, our brain reacts practically as if we were exposed to the painful stimulus, so it does not distinguish very well between anticipated pain and real pain.
If you are impatient, the pain will be more intense and longer
We all know that impatience is not a good travel companion. Which, unfortunately, is becoming more common, too. However, when it comes to dealing with pain, it would be better to get rid of it because it will only serve to make it worse.
A study conducted at the University of Granada revealed that the most impatient people are more likely to suffer pain in advance before medical procedures. These researchers found that impatience makes us focus more on negative effects, which increases anxiety and fear. In contrast, patient people had more balanced vision, so they experienced less anticipatory pain.
As if that were not enough, research from Liverpool John Moores University found that pain anticipation itself alters our perception of time. In other words, when we fear suffering, time stretches and we have a worse time.
How can we use these discoveries to better deal with pain?
- The sooner the better. Pain is not pleasant, but sometimes it is impossible to avoid it. To avoid the anxiety generated by expectation, the ideal is to accelerate the moment we fear the most. If you have to go to the dentist or undergo another procedure that scares you, book the first available appointment. This way you will avoid several days of anguish, which will probably be worse than the event itself.
- Reframe your thoughts about pain. You may not be able to avoid pain, but you can change the way you think about that suffering. Anticipation often plays tricks on us, pushing us to imagine the worst possible scenario. In these cases, it is advisable to apply cognitive restructuring to modify catastrophic thoughts such as: “pain will be terrible” to replace more comforting ideas, such as: “pain will be uncomfortable, but I will be able to manage it.”
- Turn distraction into your ally. When you are sick or suffering from emotional pain, you do not have the same psychological resources as when you are in top shape. Therefore, sometimes it is better not to push yourself too hard. To avoid the impatience, anxiety and fear associated with the anticipation of pain, distraction techniques can be very effective. If you can, read, listen to music, solve puzzles, or watch a movie. This will divert your attention from what is worrying you and time will pass more quickly, an especially useful technique before undergoing painful procedures.
References:
Xu, Z. et. Al. (2024) Neuroimaging-based evidence for sympathetic correlation between brain activity and peripheral vasomotion during pain anticipation. Sci Rep; 14: 3383.
Palermo, S. et. Al. (2015) Pain anticipation: An activation likelihood estimation meta‐analysis of brain imaging studies. Hum Brain Mapp; 36(5): 1648–1661.
Ogden, R. S. et. Al. (2015) The effect of pain and the anticipation of pain on temporal perception: A role for attention and arousal. Cogn Emot;29(5): 910-922.
Story, G. W. et. Al. (2013) Dread and the Disvalue of Future Pain. PLoS Comput Biol; 9(11): e1003335.
Brañas, P. et. Al. (2012) Descuento temporal y anticipación del dolor. Evidencia experimental. Revista Internacional de Sociología; 70(1): 73–81.
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