Why Physical Pain Wins Over Mental Pain - And How It Boosts Work Performance
We all know the feeling: after a long, stressful workweek, our minds keep spinning with tasks, deadlines, and decisions. Just yesterday, three senior professionals (my friends and classmates) shared their own ways of switching off in our group chat:
A COO (Kristjan) explained that watching the intensity of Formula 1 left him unable to think about anything else.
A Director (Andre) shared that lifting heavy weights completely clears his head.
A CEO (Dane) said that she occasionally goes on patrol as a volunteer police officer, and that this helps her switch off work thoughts..
All three described the same effect: mental stress was replaced by full physical or alternative sensory engagement.
This is not just a coincidence; science shows that physical intensity can win over mental pain. Understanding this dynamic can help knowledge workers, leaders, and professionals perform better.
Mental Stress vs. Physical Stress
Workplace stress is mostly cognitive: constant problem-solving, emotional labor, and digital overload. Unlike a sprint or a heavy lift, mental stress rarely ends with a clear “finish line.” That’s why it lingers into evenings and weekends.
Physical intensity, whether through sport, gym training, or even cold exposure, hijacks attention. The brain can’t keep ruminating about emails while muscles are shaking under a deadlift.
Why Physical Pain Overrides Mental Pain
1. Competing for Attention
Our brain has limited attentional resources (Kahneman, 1973). Intense physical activity floods the system with immediate sensory input, leaving little bandwidth for work-related rumination.
2. Neurochemical Reset
Exercise releases endorphins, dopamine, and endocannabinoids (Boecker et al., 2008). These chemicals not only reduce physical pain perception but also improve mood, making work stress feel less overwhelming.
3. Pain Gating
The gate control theory of pain (Melzack & Wall, 1965) explains that strong physical inputs can suppress other painful signals, including psychological ones.
4. Embodied Cognition
Research on embodied cognition (Barsalou, 2008) shows that our body states directly influence mental states. When the body is fully engaged, the mind naturally shifts perspective.
Practical Takeaways for Work Performers
Choose your reset tool. Heavy lifting, running, combat sports, or even following an intense sport like Formula 1, maybe reading - pick what fully absorbs you.
Use the body to manage the mind. Physical exertion isn’t just fitness; it’s a neurological stress-management strategy.
Protect focus by scheduling resets. Treat workouts, sport, or physical hobbies as part of your work performance toolkit - not optional extras.
Try micro-resets. Short bursts (stairs, push-ups, cold shower, stretching) can already interrupt cycles of overthinking. Try these at work if you can.
Why This Matters for Leaders and Knowledge Workers
High performers often think the solution to stress is more mental control (push through, focus). However, I would suggest that the most effective strategy is the opposite: step into the body, feel physical intensity, and let the brain recover.
Resilience isn’t just psychological - it’s embodied. When physical intensity helps you reset, you return to work with clearer focus, steadier emotions, and renewed energy.
References to resources used in this post
Barsalou, L. W. (2008). Grounded cognition. Annual Review of Psychology, 59(1), 617–645. https://doi.org/10.1146/annurev.psych.59.103006.093639
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., … Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013
Kahneman, D. (1973). Attention and effort. Englewood Cliffs, NJ: Prentice-Hall.
Melzack, R., & Wall, P. D. (1965). Pain mechanisms: A new theory. Science, 150(3699), 971–979. https://doi.org/10.1126/science.150.3699.971
