Why Focusing on Chronic Symptoms Can Make Them Worse

Living with chronic functional illness or stress-related symptoms can be an incredibly frustrating and exhausting experience. Conditions like fibromyalgia, irritable bowel syndrome (IBS), and chronic fatigue syndrome often defy easy explanations or solutions, leaving patients in a cycle of discomfort and uncertainty. When doctors can’t find a clear cause, it’s natural to focus attention on the symptoms in an attempt to understand, manage, or eliminate them. However, this hyper-focusing on chronic symptoms can paradoxically make them worse, creating a loop that perpetuates their severity.

Here’s why this happens, how the brain plays a role, and what you can do to break the cycle.

The Brain and the Pain-Stress Connection

The brain is a powerful organ, wired to protect us and keep us safe. When something feels “off” in our body—whether it’s pain, fatigue, or another symptom—the nervous system jumps into action. It prioritises keeping us out of harm’s way by sending strong signals to focus on the sensation. This protective mechanism is incredibly useful in acute situations, like avoiding further injury after a fall.

However, when symptoms persist for weeks, months, or even years, the brain can develop habits that reinforce and amplify those sensations. This is partly due to neuroplasticity, the brain's ability to adapt and rewire itself based on repeated experiences.

If we constantly pay attention to our symptoms, we inadvertently teach the brain that these sensations are critical and need monitoring. As a result:

1. The brain becomes hyper-vigilant, exaggerating symptoms.

2. The nervous system stays in a heightened state of arousal, perpetuating stress and discomfort.

3. Symptoms feel more intense because the brain has “learnt” to prioritise them.

   
   

The Nervous System’s Desire for Safety

Chronic functional illnesses are often tied to dysregulation in the autonomic nervous system, particularly the fight-or-flight response. When the nervous system perceives a threat (even if it’s just the ongoing discomfort of unexplained symptoms), it can become stuck in a loop of hyperactivity.

This prolonged state of stress can cause:

• Increased sensitivity to pain or discomfort (central sensitisation).

• A tendency to catastrophise, where small sensations feel overwhelming.

• Physical symptoms like fatigue, headaches, or digestive issues that spiral out of control.

  
  

The brain’s ultimate goal is to keep you safe. By keeping your focus on the symptoms, it tries to warn you of potential danger—even when there’s no real external threat.

Why Focusing on Chronic Symptoms Can Be Harmful

When you pay constant attention to your symptoms, it’s easy to fall into a cycle of fear and frustration. Thoughts like “Why won’t this go away?” or “What if it gets worse?” can feed the nervous system’s heightened state of alertness, which exacerbates the symptoms even further.

This creates a feedback loop:

1. You notice a symptom.

2. You focus on it, which triggers anxiety or frustration.

3. The brain interprets this focus as a signal that something is wrong.

4. The nervous system amplifies the symptom to keep you alert and “safe.”

5. The amplified symptom captures even more of your attention.

   
   

Over time, this loop becomes a deeply ingrained 'habit', making it harder for the brain to “unlearn” the association between symptoms and danger.

Breaking the Cycle

To reduce the severity of chronic functional illness symptoms, it’s crucial to shift your focus away from the symptoms themselves and toward creating a sense of safety and balance within your body and mind. This doesn’t mean ignoring your symptoms entirely—it means approaching them with a new mindset.

1. Prioritise self-care

Investing in consistent self-care practices helps calm the nervous system and sends a message to the brain that you are safe. Practices like gentle yoga, meditation, or breathwork can shift the body out of fight-or-flight mode and into a state of rest and recovery.

2. Engage in Activities You Enjoy

Focusing on activities that bring you joy and distraction can help rewire the brain away from its hyper-vigilant state. Whether it’s spending time in nature, pursuing a hobby, or connecting with loved ones, these positive experiences reinforce the brain’s ability to focus on something other than discomfort.

3. Practice mindfulness.

Mindfulness can help you observe your symptoms without judgement or fear. By acknowledging them without attaching a narrative to them, you can reduce the brain’s habit of amplifying sensations. For example, instead of thinking, “This pain is ruining my day,” you might think, “This is an unpleasant sensation, but it doesn’t define my whole experience.”

4. Seek Support

Chronic illness can be isolating, but you don’t have to go through it alone. Whether it’s joining a support group, talking to a therapist, or working with a specialist in chronic pain or stress management like Unity Body and Mind, having someone to guide you can make a huge difference.

5. Focus on What You Can Control

Instead of trying to eliminate symptoms entirely, shift your attention to what you can control—like your response to stress, your self-care routines, or the way you speak to yourself. This helps you reclaim a sense of empowerment, which can gradually reduce the brain’s fixation on symptoms.

The Importance of Patience

If your symptoms have persisted for more than three months, it’s likely that the brain has developed strong habits around them. Breaking these habits takes time, consistency, and self-compassion. It’s not about suppressing or ignoring your symptoms but about retraining your brain to see them in a different light.

As you practice self-care, mindfulness, and positive distraction, you’ll likely notice subtle changes in how you feel. Over time, these small shifts can add up, reducing the intensity and frequency of your symptoms.

Moving Forward

Chronic functional illness and stress-related symptoms are complex, and there’s no one-size-fits-all solution. However, by understanding the brain’s role in amplifying symptoms and taking intentional steps to calm the nervous system, you can begin to break free from the cycle of hyper-focus and fear.

Remember, your symptoms don’t define you. By focusing on your overall well-being and investing in self-care, you can reclaim a sense of balance and calm, allowing your mind and body the space to heal.