Living with chronic pain is hard. It can affect your body as well as your thoughts and emotions. Over time, the constant discomfort may start to feel overwhelming; for many people, it can lead to depression. If you’ve felt like your pain is making life feel heavy, sad or hopeless, you’re not alone. The prevalence of depression in people who experience chronic pain is high, with one review finding prevalence ranging from 13% to 85% in various studies.

Chronic pain and depression often go hand in hand. Fortunately, there are things you can do to address both. While you might already be receiving treatment like physical therapy for your chronic pain, it’s also important to address your mental symptoms. With a comprehensive mental health treatment program, you can start to feel more hopeful, in control and supported. Treating depression and chronic pain simultaneously can be key to experiencing complete, holistic wellness.

If going to in-person appointments feels like too much, there’s good news: Virtual strategies for managing depression are effective and accessible. From Virtual Partial Hospitalization Programs (vPHP) to online support groups, there are several ways to get help from the comfort of home.

5 strategies for managing chronic pain-related depression

• Virtual mental health care

Virtual mental health care has become more common and more effective in recent years. You don’t have to leave home to get the support you need. Virtual mental health care brings treatment to you. Whether you’re managing chronic pain, depression or both, virtual treatment options offer real support without the stress of traveling or sitting in waiting rooms.

There are multiple types of Virtual Services available. They include, from least to most intensive:

• Counseling/outpatient therapy — This involves meeting with a licensed therapist once a week (or every other week) for talk therapy. It’s a great first step for people with mild symptoms or those starting their mental health journey.
• Virtual Intensive Outpatient Program (vIOP) — This is a step up from weekly therapy. Clients attend several hours of treatment per day, a few days a week. It’s helpful if depression is interfering with a person’s daily life, but they can still manage some independence.
• Virtual Partial Hospitalization Program (vPHP) — This is the most intensive level of virtual care. A vPHP includes daily sessions with licensed clinical therapists, group therapy, and regular check-ins with a psychiatrist. It’s ideal for people who need more support and structure to manage depression and regain stability, especially when pain and depression symptoms feel unmanageable.
• Medication management

Sometimes, managing depression means more than psychotherapy alone. It may also involve medication. Antidepressants and other mental health medications can help regulate mood-related brain activity and alleviate depressive symptoms by targeting neurotransmitter systems. However, finding the right medication can take time. It’s important to be monitored by a health care professional during this process.

With virtual care, you can meet with psychiatrists or prescribing providers online. You’ll talk about your symptoms, your medical history and any side effects you’re experiencing. Your provider may adjust your dosage or switch medications based on your response.

Regular virtual check-ins make it easier to stay on track — especially if mobility or energy levels make in-person visits difficult.

• Mindfulness and meditation 

Chronic pain can make your thoughts feel cloudy or negative. Practicing mindfulness can help you slow down, refocus and feel more in control. Mindfulness isn’t about ignoring your pain; it’s about learning how to be present with it in a calmer, more compassionate way.

Mindfulness and meditation can:

• Reduce feelings of depression and anxiety
• Improve how you respond to pain
• Help you feel more grounded

If you’re not sure where to get started, there are many free and low-cost virtual resources for mindfulness:

• Guided meditation apps
• YouTube channels with body scan or breathing exercises
• Virtual mindfulness groups or classes

Even just five minutes a day of deep breathing or quiet reflection can start to shift your mindset.

• Physical activity

You might think physical activity isn’t possible when you’re in pain. For some, it’s true that traditional workouts may not work. However, gentle, adaptive exercises can be helpful for both your body and mind. Movement can release natural chemicals in your brain that help improve mood. It can also reduce stiffness, improve sleep and make you feel stronger over time.

Virtual fitness options for chronic pain include:

• Chair yoga or adaptive yoga videos
• Gentle stretching or tai chi classes online
• Guided physical therapy videos
• Walking-in-place or water aerobics routines (if you have access to a pool)

The key is to start small, listen to your body, and build a routine that works for your pain. If anything makes your pain worse, stop and try a different exercise.

• Support groups

One of the hardest parts of chronic pain and depression is often feeling like no one understands. That’s one reason why virtual support groups can be so powerful. These groups are made up of people who are going through similar things. They offer a space where you can share your story, learn from others and feel less alone.

Some groups are led by therapists or peer facilitators. Others are open forums where people come to listen and talk. Whether you want to be active or just show up and listen, these spaces can help.

Virtual support groups have many benefits:

• You can attend from home, even on low-energy days.
• You can hear coping strategies from people who “get it.”
• You can feel a sense of belonging and community.

Lightfully can help you manage depression for people who live with chronic pain

Lightfully is here to help you. We understand how hard it can be to manage depression and chronic pain at the same time. Our Virtual Services (vPHP/vIOP) are designed to help you find relief, support and stability without needing to leave home. You can build your plan with us, collaborating to find an approach that works best for you. We also offer free support groups you can attend online, even if you’re not currently in treatment.

Change is possible. When you’re ready to get help addressing your depression symptoms, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.