11/16/2024
✨New article out now!
Strategies for Coping with Chronic Pain
Pain is a vital signal that helps us survive. It can alert us to harmful changes in the body, like cancer, or help us avoid something harmful, like touching a hot stove.
The International Association for the Study of Pain (IASP) defines pain as an unpleasant sensory and emotional experience associated with actual or potential tissue damage. Pain can be acute or chronic.
Strategies for managing pain are similar but chronic pain can affect every part of a person’s life, from work and social life, to sleep and mental health. In addition to limitations caused by tissue damage, pain can affect our sense of wellbeing.
One strategy for approaching pain management is to focus on being more comfortable; to transition from a “cure me” mindset to an “I can manage this” mindset. An expectation of being ‘pain free’ can create feelings of futility and self-doubt.
It can be helpful to have a Pain Management coach to advise you in areas such as:
•Health education on the causes of your pain. A common misconception is that chronic pain is caused by damaged tissues. This can lead to fear of movement so as not to exacerbate the issue. However, in many cases chronic pain stems from oversensitive nerves. In these situations, it is crucial to resume normal activity levels to re-train the nervous system and lessen chronic pain symptoms.
•Physical techniques to increase mobility and lessen nerve stimulation. Hot & cold therapy is a common and safe technique to reduce pain. Heat relaxes muscles and dilates blood vessels, and cold therapy reduces blood flow and reduces inflammation.
•Massage, vibration and stretching, such as physical therapy, yoga, and exercise. The benefits may include relaxation, flexibility, improved posture, improved circulation, reduced stiffness, and a general sense of well-being.
•Acupuncture is based on traditional Chinese medicine and the idea that health is achieved when vital energy is balanced, by stimulating our natural healing mechanism.
•Cognitive Behavior Therapy: Psychological treatments are aimed at reducing anxiety around pain and improving quality of life by encouraging one’s feeling of control over their pain. Making small decisions about what to focus on, and counting are examples of how to increase feelings of control to decrease pain. Fear and control are volume k***s for pain—reframing your fear and increasing your sense of control can activate your brain in a way that can help buffer you from the pain sensations.
•Relaxation techniques such as deep breathing, progressive muscle relaxation, visualization, and participating in calming or completely engaging activities can help.
•Medication and supplements, such magnesium can affect the nervous system and help with pain. When medication is needed, the first choice is to try an analgesic like Tylenol. Nonsteroidal anti-inflammatory drugs (NSAIDs) are often used but can be hard on the digestive system. Other options include anti-depressants, cannabis or CBD, beta blockers, and opioids. Opioids do not stop pain-- they create a sense of euphoria, that allows one to experience less sensitivity to pain. It is vital that people are informed on the safe usage of opiates, as there is a considerable risk of addiction.
There are techniques that are effective and can truly make a difference. As always, check with your health practitioner before beginning something new.
There is no one Roadmap to aging. Please call me if you need some guidance.
Carole Hirsch--your Patient Advocate 561-758-5630.
