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This is the second post in a 2-part series.
In Part 1, Dr. Joel Jin discussed the basics of chronic pain and some key misunderstandings about it.
In this blog post, Dr. Joel Wong will discuss gratitude. Specifically, he will define gratitude and explain why “just be thankful” is not what we mean when we say gratitude is an important component of psychological coping in response to chronic pain.
Paul Youngbin Kim: How might the expression of gratitude combat painful experiences? What are we not saying when we claim that gratitude is important and helpful for chronic pain?
Joel Wong: For those of you experiencing chronic pain, gratitude could be a vital coping strategy. One study of older adults with chronic lower back pain found that the more grateful these folks were, the less stress, sleep disturbance, and depression they experienced.
But there’s a difference between being grateful in every situation and being grateful for every situation. We’re not suggesting you must be grateful for anything and everything, including your chronic pain. Your suffering is real, and if you feel frustrated, sad, and angry—not grateful—about your pain, we would be the last people to judge you!
However, you could also consider opportunities to be grateful for positive outcomes tied to your experience of chronic pain. We like to call this experience redemptive gratitude. Examples of redemptive gratitude include gratitude for your loved ones’ unwavering support, opportunities for personal growth as a result of your suffering, and a deeper appreciation for the good things in your life. On this website, we’ve provided a list of prompts you could use to consider opportunities for redemptive gratitude (focus specifically on prompts 102 through 114).
PYK: Is gratitude something that can be learned over time?
JW: Some people are naturally grateful—these folks find it easy to give thanks and do so frequently. However, many of us do not readily gravitate toward gratitude.
But the good news is that all of us can learn and grow to be more grateful. Gratitude isn’t simply a personality trait; it’s also a character strength and a skill you and I can intentionally cultivate.
PYK: For those experiencing chronic pain and reading this blog post, what is one thing that they could try today that can help them cope with their pain better?
JW: One of the best ways to foster a gratitude mindset is to maintain a daily gratitude journal. Each day, write about one thing, person, or event you’re grateful for and explain why. You could use your journal to explore opportunities for redemptive gratitude for experiences related to your chronic pain.
But you don’t have to write about redemptive gratitude each day. Think of your gratitude journal as a way of broadening your thinking to consider a variety of good things in your life that you could be grateful for. Your pain is real. And, at the same time, your identity is broader than your chronic pain. Gratitude is a pathway to expanding your awareness of the different aspects of your life that sustain you, fuel you with a sense of purpose, and bring genuine moments of joy.
This blog post was shaped by conversations and work made possible through a CCCU Networking Grant (Planning).
Dr. Joel Wong is a Provost Professor in Counseling Psychology at Indiana University. He regularly writes about gratitude in his Substack newsletter, Gratitude Science and Practice, and in a blog on Psychology Today.
