As Seen on Fox5 DC: Neurologist’s Tips to Prevent Stress-Related Pain

We often view stress as a mental and emotional burden, but it can also manifest physically in the form of pain. From migraines and jaw pain to muscle tightness, neck and back pain, chronic tension, and fatigue, the link between stress and physical pain is stronger than most realize.

April is National Stress Awareness Month, which provides a prime opportunity to examine how stress affects our bodies and discover proactive ways to manage it. To bring this message to life, Dr. Ella Akkerman, a neurologist at VSI, appeared live on FOX 5 DC to explain how stress impacts the brain and body. She also shared how small, daily actions can help break the stress and pain cycle. (Watch the full interview below)

How Stress Causes Physical Pain

Stress triggers the release of cortisol, the primary stress hormone in the brain. This lowers our threshold for pain. Additionally, stress reduces serotonin, a neurotransmitter crucial for mood, energy, and pain regulation. The result is increased fatigue, emotional sensitivity, and physical discomfort.

As Dr. Akkerman explained on FOX 5 DC, chronic stress overstretches our nervous system. It functions like an exercise band pulled too far, eventually leading to burnout. That constant fight-or-flight state can cause sleep disruption and inflammation, which can lead to pain.

Stress and Pain: Which Comes First?

The relationship between stress and pain is deeply intertwined. Stressful experiences, such as accidents or trauma, can rewire the brain. This prolongs the sensation of pain even after physical injuries heal. The condition is known as neuropathic pain, where emotional trauma becomes encoded in the brain’s pain response. Veterans with PTSD or trauma survivors frequently endure chronic pain despite the absence of a physical injury.

The Role of the Brain in Stress and Pain

Our brains act as the central command center, coordinating responses throughout the body. Similar to menopause, which begins in the brain rather than the ovaries, stress responses are processed neurologically before manifesting physically.

The amygdala, responsible for emotional processing, and the hypothalamus, which regulates hormones and sleep, are especially sensitive to stress. These areas influence sleep patterns, digestion, and pain perception. As Dr. Akkerman emphasized, “Make your amygdala happy.” A calm amygdala means emotional and physical balance.

Science-Based Stress Relievers That Actually Work

Managing stress involves connecting with emotions, slowing down thoughts, and allowing the brain adequate rest. These daily practices can help reset your nervous system and reduce physical symptoms of stress:

• Breathe deeply using bubbles or a pinwheel: These simple tools encourage long, slow exhales. This calms the nervous system, relaxes the body, and activates the parasympathetic state.
• Use a mirror for a check-in: Looking at your reflection can highlight areas of tension in the face, shoulders, or jaw. Soften those muscles. Say kind, encouraging words to yourself.
• Start journaling to release emotion: As Dr. Akkerman’s favorite way to decompress, journaling can clear your thoughts and lower your stress. It is proven to improve sleep, boost immunity, and reduce anxiety.
• Try a weighted blanket: Weighted blankets mimic deep pressure stimulation. They can increase serotonin while creating a sense of comfort and safety.
• Listen to music while moving: Music raises serotonin. Movement releases endorphins. Together, they create a powerful effect on your mood and energy levels. Walking in nature makes it even better.
• Take breaks from screens: Constant digital stimulation keeps the brain in a hyper-alert state. Reducing screen time allows the brain to reset.

Dr. Akkerman encouraged embracing your inner child. Many tools such as bubbles, journaling, and music are just as effective for adults. Being playful and self-aware helps reduce stress naturally.

Even resilient individuals are not immune to stress, and ignoring it may worsen the symptoms. Stress will find a way to show up through pain, fatigue, or burnout. Consistent care and mindful practices are key for mental health and pain management.

Address Your Stress in April

This April, take meaningful steps to manage your stress and protect your health. Add one of these supportive practices to your day and build from there. Your brain and body will thank you.