Living with Chronic Pain
Author: Dr. Rose Robbins, Ph.D., C.Psych. Clinical, Health, and Rehabilitation Psychologist
Chronic pain can lead to a negative spiral affecting physical function, every day activities, sleep, mood, emotions, thoughts and beliefs about the future. This can increase pain and result in a pain centered life. Many people often find that when aspects of life affected by pain improve, quality of life improves.
What is pain? “Pain is a Defender not an Offender”
Pain is all about protection; It acts as a warning system of actual or potential danger
Anything that suggests you need protecting can increase pain (“Danger in Me – DIM”); anything that suggests you don’t need protecting can decrease pain (“Safety in Me – SIM”)
Pain can be influenced by physical factors, mood, beliefs, environment, sleep, immune and endocrine systems
Why does pain become chronic? “The Pain Alarm System”
Chronic pain often starts with an acute injury or illness, but when pain persists longer than we would expect, it is less associated with tissue damage and more associated with physiological changes in the nervous system, a process known as central sensitization
Change pain by “Changing the nervous system”
The nervous system can change; it can become more or less sensitive (neuroplasticity).
To help the nervous system become less sensitive and decrease pain, it takes time, practice, patience and persistence
Self-management is about taking an active approach to dealing with your pain.
Recognizing factors that contribute to your pain ("pain triggers")
Making positive changes to minimize pain and have a positive influence on your life
Finding ways to participate in daily activities without aggravating pain
Building confidence to manage pain flare-ups
Tips for Managing Pain
1. Gain knowledge about pain.
Pain is all about protection; It acts as a warning system of actual or potential danger·
Pain can be influenced by physical factors, mood, beliefs, environment, sleep, immune and endocrine systems
2. Pace your activities
Activity pacing is “the regulation of activity level and/or rate in the service of an adaptive goal or goal”.
The main purpose of activity pacing is to help you achieve your adaptive goals.
3. Practice relaxation
Relaxation calms the mind and recharges the body.
It is particularly important for people who live with pain and can help reduce or interrupt the pain-tension cycle.
4. Improve your sleep
People who live with chronic pain are more likely to have sleep debt (from not getting enough sleep) and report poorer quality sleep.
Getting the right amount of good quality sleep can help improve overall health.
5. Make time for fun
Diversions from pain can help you focus on the things that are going well in your life or that create opportunities for well-being mentally and emotionally.
This can help shift pain from being in the foreground of your life to the background.
Articles/Links
Practice Relaxation: n (https://www.painmanagement.org.au/2014-09-11-13-35-53/2014-09-11-13-36-47/176-progressive-muscle-relaxation.html)
Improve your sleep: From https://www.sleepfoundation.org/articles/pain-and-sleep
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