Can Pain Feel Worse If You Keep Thinking About It? The Surprising Mind-Body Connection

The Mental Side of Physical Pain

Let’s be real: pain isn’t just physical. Sure, you stub your toe, pull your back, or get a migraine, and yeah—it hurts. But the way you think about the pain can actually dial it up or down. Weird, right? But it’s real.

When you fixate on pain—constantly checking it, worrying, Googling scary stuff (we've all done it)—your brain sort of hits the “amplify” button. It’s called pain catastrophizing, and it’s more common than you’d think.

How Thoughts Can Intensify Pain

Pain perception isn't just in the body

Pain travels from your body to your brain. But once it gets there, the brain interprets the signal. If your mind is anxious, stressed, or hyper-focused on that pain, it can literally make the sensation feel stronger.

There’s actual neuroscience behind this: areas like the anterior cingulate cortex and prefrontal cortex light up more when you’re emotionally distressed about the pain.

One time, I had a mild back spasm. But the more I worried about it—“Is it a disc? Will I need surgery?”—the worse it got. I couldn’t even sit straight. Once I distracted myself with a movie and stopped obsessing, the pain eased up like magic.

The pain-anxiety spiral

Here’s how it often goes:

1. You feel pain

2. You start thinking about the pain

3. You get anxious

4. The anxiety makes your nervous system more sensitive

5. Pain increases

6. Repeat

See the trap? The more attention you give the pain, the more intense it becomes. It’s not “all in your head,” but the head sure adds fuel to the fire.

The Science: Studies That Back It Up

Brain imaging says it all

Multiple studies using fMRI scans show that pain levels rise when people focus on their pain or expect it to get worse. One 2012 study published in The Journal of Neuroscience found that distraction (like doing a math problem) could reduce perceived pain by as much as 40%.

That’s wild. Imagine turning down the pain just by focusing on something else. It’s not wishful thinking—it’s brain chemistry.

Chronic pain and thought loops

People with chronic pain often get trapped in anticipatory fear: “It’s going to hurt when I stand up,” “I won’t sleep tonight because of the pain.” These thoughts predict pain, and the brain responds accordingly—often making it happen.

Pain clinics now often use CBT (Cognitive Behavioral Therapy) to teach people how to break this cycle. And it works. Not perfectly, but definitely better than just popping pills and hoping.

How to Break the Pain-Thought Loop

Mindfulness and distraction techniques

• Mindfulness meditation: observing the pain without judgment helps reduce the emotional charge

• Breathing exercises: calming your nervous system can reduce pain sensitivity

• Engaging distractions: reading, music, even video games (yep, seriously)

It’s not about pretending the pain isn’t there. It’s about refocusing your brain so it doesn’t feed the pain like it’s a hungry fire.

Movement can help (gently)

If you fear pain, you stop moving. And when you stop moving, things get stiffer, weaker, more painful. Gentle activity—walking, stretching, even slow dancing in your living room—can reduce pain over time. As long as you don’t overdo it.

When to Take Pain Seriously

Let’s be clear: not all pain can or should be ignored. If your pain:

• Is sudden and severe

• Comes with fever, numbness, or other scary symptoms

• Doesn't go away after a few days

...you need to see a doctor. Mental tricks can’t fix a torn ligament or an infection. But if it’s recurrent pain, stress-related pain, or minor injuries, then yes—your thoughts matter. A lot.

Final Thoughts: Yes, Pain Can Feel Worse If You Obsess Over It

Your brain isn’t just a passenger when you’re in pain—it’s the driver. And if that driver’s panicking, the road gets rough. By staying calm, staying distracted, and changing the way you think about pain, you can actually make it hurt less.

It sounds almost too simple, but science says otherwise. So next time pain shows up, try this: breathe, focus on something else, and stop feeding it attention. You might be surprised what your brain can do.

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The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.