Many of you already know that eating and emotions go hand in hand, and a good meal, sometimes even an unhealthy one, can bring great joy. That sense of happiness can relieve pain, but the truth is, you don’t have to eat to experience it—just thinking about the food that brings you joy is enough.
A study conducted at the University of Wisconsin proved that thinking about a favorite food reduces pain severity, with chocolate being the most common snack that participants thought about. This effect is believed to be linked to the brain’s reward system, which releases dopamine, a feel-good neurotransmitter. Interestingly, even imagining the taste, smell, and texture of a beloved dish can trigger this response.
If you want to use this technique, try engaging all your senses when visualizing your favorite food. Picture its color, recall its aroma, and imagine the satisfying feeling of eating it. Some studies suggest that foods high in sugar and fat trigger a stronger reward response, but even recalling a favorite healthy meal, like fresh fruit or a home-cooked dish, can work.
In fact, you may even be familiar with such breathing techniques in the context of childbirth – the Lamaze technique – which is used to manage pain during contractions and labor. The science behind this is simple: controlled breathing helps regulate oxygen flow, reduce muscle tension, and shift focus away from discomfort.
For pain relief, try box breathing (inhale for four counts, hold for four counts, exhale for four counts, hold for four counts) or diaphragmatic breathing, where you focus on expanding your belly with each breath rather than breathing shallowly into your chest. These techniques can not only reduce pain but also lower stress hormones, which are known to intensify the perception of pain.
Repeating certain sounds, words, or phrases, or even a short prayer for 30 seconds, can effectively reduce pain severity, as found in a study conducted at Massachusetts General Hospital.
This technique, often used in meditation and mindfulness practices, works by shifting focus from pain to rhythm and repetition. Certain words carry a calming effect—words like "relax," "calm," or "peace" help reinforce a sense of well-being.
The science behind it: Repetition of a calming phrase reduces stress-related hormones such as cortisol and increases the production of endorphins, which act as natural pain relievers. Mantras are also widely used in yoga and sound therapy, where humming or chanting (like “Om”) can stimulate the vagus nerve, which plays a crucial role in pain regulation.
Imagine the pain as a large, swollen red circle, and now picture it gradually shrinking and becoming lighter and lighter until it turns pink, soft, and as small as the tip of your pinky finger.
Visualization is often used by athletes and patients undergoing medical treatments to manage pain. Studies show that when people imagine themselves in a peaceful, pain-free state, their bodies respond physiologically as if they are actually experiencing it.
For maximum effect, try guided imagery:
Picture yourself in a calming place, like a beach or forest.
Imagine waves of comfort washing over your body.
Envision the pain leaving your body with each exhale.
Research has found that people who practice visualization daily report lower pain levels over time.
For example, the LI4 pressure point, located in the webbing between your thumb and index finger, is known to relieve headaches, neck pain, and stress. The PC6 point on the wrist can help alleviate nausea and pain in general. Acupressure is a natural, non-invasive way to stimulate endorphin release and improve circulation, both of which help ease pain.
Classical and meditative music are particularly effective at lowering stress hormone levels and boosting dopamine production. Studies have shown that listening to slow-tempo music with a rhythm of about 60 beats per minute can synchronize with brainwaves to promote relaxation and pain relief.
We all know this but it's worth repeating: Pain is essentially a survival mechanism designed to make us pay attention to what is causing it. However, when it comes to chronic pain, it serves no real survival advantage, and one possible way to deal with it is by distracting ourselves.
You can achieve this through any activity that shifts your attention elsewhere, such as watching a movie, reading a book, or engaging in a mentally stimulating task like solving puzzles or learning a new skill. Studies have found that engaging in creative or immersive activities can actually rewire pain perception pathways in the brain.
Video games, for example, have been particularly effective in pain distraction. Research conducted on burn victims found that those who played immersive video games experienced significantly less pain than those who didn’t. This is because video games require cognitive focus, reducing the brain's ability to process pain signals.
A study conducted among AIDS patients found that engaging in artistic activities—such as painting, writing, or playing music—helped reduce both psychological and physical pain. The reason? Creativity shifts focus away from discomfort and provides an emotional outlet, which can be particularly helpful for those dealing with chronic pain.
During the study, children and adults watched funny videos while keeping their hands in ice water. Researchers found that the humorous videos helped increase the participants' tolerance to the unpleasant sensation. Laughter releases endorphins, which are natural painkillers, and also improves circulation and oxygenation of the body, reducing muscle tension.
To use this technique:
Watch stand-up comedy or funny videos.
Spend time with friends who make you laugh.
Try laughter yoga, which combines deep breathing with intentional laughter.
If you suffer from chronic pain, taking time to incorporate laughter into your day might be one of the simplest, most enjoyable pain relief strategies.
