What "Inside Out 2" Teaches Us About Navigating Chronic Pain

The popular sequel, "Inside Out 2," has once again taken us on a journey into the complex and often turbulent world of human emotions. Watching Inside Out 2 for me was like peering into a mirror—only the mirror showed not just the face, but the tangled emotions inside. Just as Riley learned to navigate her inner world, those of us managing chronic pain must learn to understand and orchestrate our emotional experience too. As Riley rides the rollercoaster of her teenage years, we are introduced to a new cast of characters in her mental headquarters: Anxiety, Envy, Ennui (pronounced “Awn-wee”), and Embarrassment. While the film beautifully captures the universal experience of growing up, its profound lessons resonate deeply with a community that understands the daily complexities of a mind and body in flux: those living with chronic pain.

Living with chronic pain is an experience that is not just the physical. It's a constant negotiation with a host of powerful emotions that can, at times, feel like they've taken over the control panel of your life. In this post I explore the key lessons I took from watching "Inside Out 2" and how they can empower individuals to better understand and manage the emotional landscape of chronic pain.

Lesson 1: It's Okay for New, Complicated Emotions to Take Up Space

In the film, Riley's original emotions—Joy, Sadness, Anger, Fear, and Disgust—are thrown into disarray with the arrival of new, more complex emotions. Anxiety, in particular, quickly tries to take charge, believing it knows what's best for Riley's future. This is extremely accurate. Anxiety thinks it knows best. It’s bossy and harsh and unrelenting. It makes you think negatively about yourself and clouds you with self-doubt. It’s one of those things I’m always working on. 

As we go through life, our emotional landscape naturally becomes more complex. It's not about replacing old emotions with new ones, but rather about making room for a wider range of feelings. 

A chronic pain diagnosis brings with it a whole new set of emotional responses. Beyond the initial fear and sadness, you might experience long-term anxiety about flare-ups, envy of healthy individuals, a deep-seated ennui or apathy towards activities you once loved, and embarrassment about your physical limitations. These are not "bad" emotions; they are a natural response to a challenging and life-altering situation. It’s hard NOT to have these emotions when you are in pain 24/7, cannot do many things you did before (for me it was working and playing multiple sports), and simple household tasks and chores are like climbing a mountain. 

This is important for people living with chronic pain because suppressing or feeling guilty about these new, often negative, emotions can lead to increased stress, which in turn can exacerbate pain. Acknowledging their presence is the first step toward managing them effectively. Just as Riley's headquarters had to expand, so too must our understanding of our own emotional world when living with chronic pain.

Coping Strategies:

• Name Your Emotions: When you feel a wave of difficult feelings, take a moment to identify them. You can say to yourself, "This is anxiety," or "I'm feeling envious right now." This simple act of labeling can create a sense of distance and control.
• Journaling: Write down your feelings without judgment. This can help you understand the triggers for your emotional responses and recognize patterns.
• Mindfulness Meditation: Practices like mindfulness can help you observe your emotions without getting swept away by them. You learn to see them as passing states rather than defining truths about yourself.

Lesson 2: Anxiety's Intentions Are Not Always Malicious, But Its Actions Can Be Harmful

Anxiety, voiced by Maya Hawke, isn't a villain in the traditional sense. Her primary motivation is to protect Riley from future pain and social rejection. However, her methods—overthinking, worst-case-scenario planning, and trying to control every outcome—ultimately lead to Riley feeling overwhelmed and disconnected from her authentic self.

Anxiety often stems from a desire to keep us safe. However, when left unchecked, it can lead to avoidance, isolation, and a state of constant hypervigilance that is detrimental to our well-being.

For those with chronic pain, anxiety is a constant companion. It's the fear of movement, the worry about the next flare-up, the stress of medical appointments, and the concern about the future. This "pain anxiety" is a protective mechanism, but it can become so powerful that it prevents you from engaging in life, leading to a downward spiral of inactivity, increased pain, and more anxiety.

This is important for those with chronic pain because understanding that your anxiety is trying to protect you can help you approach it with a sense of compassion rather than frustration. However, it's crucial to recognize when this protective instinct is causing more harm than good by limiting your life and increasing your suffering.

Coping Strategies:

• Cognitive Behavioral Therapy (CBT): This form of therapy is highly effective for both chronic pain and anxiety. It helps you identify and challenge the negative thought patterns that fuel the anxiety-pain cycle.
• Graded Exposure: Gently and gradually re-engage in activities you've been avoiding due to fear of pain. This helps to retrain your brain and shows you that movement can be safe.
• Deep Breathing and Relaxation Techniques: When you feel anxiety rising, practices like diaphragmatic breathing, progressive muscle relaxation, box breath, or guided imagery can help calm your nervous system.

Lesson 3: Our Sense of Self is a Complex, Ever-Evolving Tapestry

A central conflict in "Inside Out 2" is the battle for Riley's "Sense of Self," a glowing orb of core beliefs. Initially, Joy tries to build it with only positive memories. However, the film powerfully illustrates that a healthy and resilient sense of self is not built on joy alone; it's a complex tapestry woven from all of our experiences and emotions—the good, the bad, and the messy.

A strong and authentic identity embraces all facets of our being, including our vulnerabilities, our struggles, and our imperfections.

Chronic pain can often lead to a crisis of identity. You may no longer be able to work in the same way, participate in the same hobbies, or even socialize as you once did. This can lead to a profound sense of loss and a feeling that your identity has been stolen by the pain. There's a temptation to cling to the "old you" or to define yourself solely by your limitations.

This is important for those with chronic pain because building a new, more integrated sense of self is vital for adapting to life with chronic pain. This doesn't mean giving up on who you were, but rather expanding your definition of who you are now. You are more than your pain. You are a person who is navigating a difficult challenge with strength and resilience.

Coping Strategies:

• Focus on Your Values: What is truly important to you? Even if the way you express your values has to change, the core values themselves can remain a guiding force in your life. For example, if you value creativity, you might explore new artistic outlets that are manageable with your condition.
• Celebrate Small Wins: Acknowledge and appreciate your efforts and accomplishments, no matter how small they may seem. This helps to build a sense of agency and self-efficacy.
• Connect with Others: Sharing your experiences with a support group or a therapist can help you feel less alone and can provide new perspectives on your identity and your journey.

Lesson 4: All Emotions Need to Work Together for a Balanced Life

The climax of the film sees Joy and the other emotions learning to work together at the control panel. They realize that no single emotion should be in charge all the time. A balanced and fulfilling life requires the input and wisdom of all our feelings.

Emotional health is not about feeling happy all the time. It's about emotional regulation and the ability to experience and learn from a full spectrum of feelings.

In the world of chronic pain, it's easy for emotions like fear, anger, and sadness to dominate the headquarters of your mind. While these are valid and understandable responses, allowing them to have complete control can lead to feelings of hopelessness and despair.

This is important for those who suffer with chronic pain because learning to cultivate moments of joy, contentment, and even humor amidst the pain is a powerful act of self-care. It's not about ignoring the pain, but about ensuring that it doesn't eclipse all the other emotions and experiences that make up your life.

Coping Strategies:

• Pacing: This is a crucial skill for managing chronic pain. By balancing activity and rest, you can avoid the boom-and-bust cycle that often leads to emotional exhaustion.
• Gratitude Practice: Make a daily habit of noticing and appreciating the good things in your life, no matter how small. This can help to shift your emotional baseline.
• Engage in Pleasurable Activities: Make time for hobbies and activities that bring you joy and a sense of purpose, even if you have to adapt them to your current abilities.

"Inside Out 2" is more than just an animated movie; it's a profound exploration of the human condition. For those living with chronic pain, its lessons offer a powerful and compassionate framework for understanding and navigating the complex interplay of emotions that accompany their journey. By embracing all of our feelings, learning to manage our anxieties, and cultivating a resilient sense of self, we can learn to not just survive with chronic pain, but to live a rich and meaningful life alongside it.

You don't have to manage your chronic pain journey alone. Join our community of pain warriors by signing up for my newsletter. As a welcome gift, I'll send you two complimentary pain-tracking pages and a 200-page household planner to help ease your mental load.

For more resources, browse my collection of chronic pain-themed trackers, planners, and journals at my shop: https://meredithhutton79.com/shop