When Distraction is a Good Thing: Managing Chronic Pain
Finding what helps a person living with chronic pain is different for each individual. When we are distracted by activities that help us perceive our pain as less, we begin to realize that we should have been engaging in the activity that made us feel better more often. Below are seven non-pharmacological ways to help manage chronic pain.
Give 1 or 2 of these techniques a try to see what works for you.
1. Humor
Engage in activities that make you laugh! Watch your favorite sitcom, movie, or comedic performance. Laughter can be therapeutic, and it is associated with the release of ‘feel-good’ chemicals in the brain and central nervous system, known as endorphins. The release of endorphins can help to manage stress and reduce pain.
2. Talk with a Friend
Talk with a friend you enjoy spending time with. Have the conversation focus on anything but pain. When possible, avoid friends or family members who make you feel stressed.
3. Music
Listen to music you enjoy. Music can provide a welcome distraction and help tune out the world. Depending on the genre you are listening to, music can promote relaxation or the right amount of ‘pump’ needed to boost your spirits or accompany your exercise session.
4. Heat and Cold
A warm shower, bath, or heating pad helps to ease achy, stiff joints. A warm shower upon waking can help reduce stiffness by promoting better blood flow to muscles and joints, allowing you to move with a better range of motion for the day’s activities. Using a heating pad on a particular area of the body also responds well to passive warmth before engaging in structured exercise or physical activity. An evening bath or heating pad can be helpful when joints become stiff from daily activities.
When experiencing a flare (an exacerbation of symptoms) where the joints have become more inflamed or have an acute injury, avoid heat. Applying cold therapy is more appropriate for reducing inflammation and swelling for a few days until the flare subsides.
5. Massage
If you are interested in giving massage therapy a try, it is important to check with your doctor first to determine if it is appropriate for you. If you have the green light, ask for referrals from your doctor, physical therapist, or others living with chronic pain. You also want to seek someone experienced in working with individuals who have different chronic pain conditions.
Research has shown that massage can lower the body’s production of the stress hormone cortisol. Massage can also provide temporary relief from pain, stiffness, and anxiety.
Moderate pressure was found to be more effective than light pressure. However, communication with your massage therapist is key regarding the appropriate level of pressure for you, as each person’s level of comfort is different.
6. Reading/Podcasts/Audiobooks
Reading or listening to podcasts or audiobooks can provide a much-needed escape and encourage learning. Topics that inspire, motivate, and emphasize self-compassion lift the spirit and promote a can-do attitude.
7. Deep Breathing
Diaphragmatic breathing is a basic technique that is accessible and can be done anywhere. It can be done seated, standing, or lying on your back. To start, place your hands on your abdomen to feel it rise and rib cage expand with each inhale. Then exhale slowly through your nose, feeling your abdomen release and rib cage relax.
If you are new to this technique, it may require practice, as many individuals breathe with their chest and shoulders. Start with one minute and gradually increase your time to a length that works for you. Having a quiet space to practice this technique is ideal. However, slow, deep breathing can be done anywhere. Deep breathing can help to reduce stress and bring you into a calmer, relaxed state.
One small change can go a long way on the road to feeling better.
I specialize in supporting the fitness and well of folks living with autoimmune diseases.
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REFERENCES
https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/benefits-of-massage
https://www.everydayhealth.com/rheumatoid-arthritis/treatment/why-you-should-get-a-massage-for-ra-pain-relief/