Health

Jordan Sudberg: How the Mind Shapes Pain Perception

Jordan Sudberg explains how mindset, emotions, and focus influence pain—and how psychological tools can support pain relief.

Jordan Sudberg on How the Mind Shapes Pain: Exploring Psychological Influences on Pain Perception

Pain is one of the most complex experiences humans face. While it often begins as a physical sensation triggered by injury or illness, the way we perceive pain is deeply intertwined with our psychological state. What we feel isn’t just about the signals our nerves send—it’s also shaped by thoughts, emotions, past experiences, and even our expectations.

Pain management specialist Jordan Sudberg emphasizes that understanding the psychological influences on pain perception is essential for effective treatment. In this article, we’ll dive into the fascinating ways our minds shape pain, why it matters for patients and clinicians, and how integrating psychological strategies can transform the experience of pain.

 

The Biopsychosocial Model of Pain

Traditionally, pain was viewed primarily as a physical symptom. But modern science recognizes pain as a multidimensional phenomenon best explained by the biopsychosocial model. This framework highlights three interconnected domains:

  • Biological factors: Tissue damage, nerve signals, inflammation 
  • Psychological factors: Emotions, thoughts, attention, beliefs 
  • Social factors: Support systems, cultural background, environmental context 

Jordan Sudberg explains:

“Pain isn’t just a physical sensation; it’s an experience processed by the brain that’s influenced by who we are as people—our mental state, our history, our environment.”

 

Psychological Factors That Influence Pain Perception

1. Attention and Focus

Where we focus our attention can amplify or diminish pain.

“Pain demands attention,” Sudberg says. “But if you’re distracted or deeply engaged in something enjoyable, you may perceive less pain.”

This phenomenon explains why activities like watching a movie, meditating, or even playing a game can temporarily reduce the sensation of pain. Conversely, when we fixate on pain, it often feels worse.

 

2. Emotions and Mood

Emotions have a powerful impact on pain perception.

  • Anxiety and fear can heighten pain sensitivity by activating the body’s stress response. 
  • Depression is linked with increased reports of pain and reduced tolerance. 
  • Positive emotions such as joy or calmness can buffer pain intensity. 

Sudberg notes:

“Negative emotions create a feedback loop with pain—more pain leads to more anxiety or sadness, which in turn magnifies pain. Breaking this cycle is key.”

 

3. Expectations and Beliefs

What we expect about pain can change how we experience it.

“If you believe something will hurt, it often does,” says Jordan Sudberg. “This is related to the brain’s predictive coding—the brain anticipates pain and amplifies the signal.”

This effect is also behind the placebo and nocebo phenomena—where positive expectations reduce pain and negative expectations increase it.

 

4. Past Experiences

Memories of previous pain shape current perception.

People who have endured chronic or traumatic pain may develop heightened sensitivity or hypervigilance toward pain cues.

“Our brain stores pain experiences,” Sudberg explains. “When a similar situation arises, the brain can react more strongly, even if the current injury is mild.”

 

5. Coping Styles

How individuals cope with pain varies widely and influences outcomes.

  • Active coping (e.g., problem-solving, seeking support) is generally linked with better pain management. 
  • Passive coping (e.g., avoidance, catastrophizing) tends to worsen pain and disability. 

Sudberg highlights the role of catastrophizing, where patients magnify the threat of pain and feel helpless, as a significant psychological factor driving higher pain intensity.

Why Psychological Influences Matter for Pain Treatment

Understanding that pain is more than just a physical sensation opens doors to comprehensive treatment approaches.

Jordan Sudberg emphasizes:

“Treating pain only with medications or surgery often misses the mark. Integrating psychological strategies helps address the full experience of pain.”

Some key benefits of incorporating psychological insights include:

  • Improved pain relief: Combining physical and psychological treatments often produces better results. 
  • Reduced medication reliance: Psychological interventions can lower the need for opioids and other drugs. 
  • Enhanced coping: Patients develop skills to manage pain and stress more effectively. 
  • Better mental health: Addressing emotions tied to pain improves overall well-being. 

 

Psychological Interventions That Help Manage Pain

There are several evidence-based psychological approaches that pain specialists like Jordan Sudberg recommend as part of a multidisciplinary pain management plan.

1. Cognitive Behavioral Therapy (CBT)

CBT helps patients identify and change unhelpful thoughts and behaviors related to pain.

“CBT teaches patients to challenge catastrophizing thoughts, develop healthier coping, and gradually increase activity,” Sudberg explains.

 

2. Mindfulness and Meditation

Mindfulness trains patients to observe pain without judgment, reducing emotional reactivity.

“Mindfulness shifts attention away from pain and lowers stress,” says Sudberg. “It’s a powerful tool for chronic pain sufferers.”

 

3. Relaxation Techniques

Breathing exercises, progressive muscle relaxation, and guided imagery reduce muscle tension and anxiety that can worsen pain.

4. Biofeedback

Using technology to give real-time feedback on physiological functions, biofeedback teaches patients to control pain-related bodily responses.

 

Practical Tips to Harness Psychological Influences on Pain

Jordan Sudberg offers these actionable suggestions for patients:

  • Engage in enjoyable distractions: Activities that fully occupy your mind can ease pain perception. 
  • Practice relaxation daily: Even five minutes of deep breathing or meditation can make a difference. 
  • Challenge negative thoughts: Notice when you’re catastrophizing and try to reframe those thoughts. 
  • Build a support network: Social connection helps buffer pain’s emotional toll. 
  • Seek professional help: Don’t hesitate to work with psychologists or pain specialists trained in these approaches. 

 

Final Thoughts from Jordan Sudberg

Pain is both a physical and psychological journey. Recognizing how your mind shapes what you feel is a critical step toward managing pain more effectively.

“Your brain is your greatest ally in pain management,” Sudberg concludes. “By understanding and harnessing psychological influences, patients can reclaim control, reduce suffering, and improve quality of life.”