Chronic physical pain is often paired with mental and emotional pain.

RODALE NEWS, EMMAUS, PA—In a recent study, people suffering from chronic pain, depression, and anxiety—a common triple-threat health problem—missed far more work than people who suffered from chronic pain alone.

THE DETAILS: Researchers studied 500 patients with chronic lower back, hip, or knee pain and evaluated how depression and anxiety affected them. Half of the participants said they only experienced pain; half of the patients had depression as well, and nearly a quarter reported having pain, depression, and anxiety. That group also experienced more severe pain. Patients who experienced all three health problems missed more than 42 days, while those who suffered from pain alone took 18 disability days.

WHAT IT MEANS: Many people who have chronic, painful health problems also experience depression or anxiety that takes a toll on their ability to work, making a bad situation worse. Treating only the pain may leave the accompanying problems unchecked. If you or someone close to you is grappling with any of these issues, below are some self-care strategies for all three afflictions to add to the treatment plan.

Try these options for managing pain:

• Find a licensed acupuncturist. The National Institutes of Health declared acupuncture a safe approach to pain reduction more than 10 years ago. Don’t worry, those needles don’t hurt if the acupuncturist is doing things right.

• Practice mindfulness. Studies show mindful meditation, or concentrating on living in the moment, can reduce pain. Visit the Center for Mindfulness in Medicine, Health Care, and Society for tips and class information.

Try these options for managing depression:

• Eat a tablespoon of ground flaxseed every day. It's the best source of alpha-linolenic acid (ALA), a fatty acid that researchers say improves brain function, including pleasure signals. Find ground flaxseed in health-food stores and some supermarkets; sprinkle it on salads, vegetables, and cereal, or mix it into a smoothie or a shake.

• Take a cold shower. Believe it or not, regular cool showers seem to alleviate, and perhaps can even prevent, depression, according to a 2007 study. The mild physical stressor seems to trigger the release of noradrenaline, a chemical with antidepressant properties. The study authors recommend spending 2 to 3 minutes in 68-degree water.

Try these options for managing anxiety:

• Break a sweat. Try exercising for at least a half hour every day. Try running, cycling, walking, yoga, or stretching. The more vigorous the exercise, the more anxiety you'll work out of your system.

• Put a cap on caffeine. It’s a powerful anxiety amplifier that can kick in 2 to 12 hours after you eat or drink it. Avoid coffee, tea and colas, and steer clear of over-the-counter medicines containing caffeine.