More people are disabled by chronic pain than by diabetes,
heart disease and cancer put together. An estimated 27% of US women
(and 29% of men) suffer from debilitating pain, yet the problem
remains vastly undertreated. Pain medications do not always bring
sufficient relief -- plus they can lead to side effects and/or
addiction.
The good news: Like everything in
your body, pain is affected by the workings of your mind. No matter
what the cause of your pain, you can harness the power of your
brain to reduce your suffering.
Here’s
how...
Your
limbic system, the most primitive part of your
brain, controls your involuntary nervous system and emotions. Pain
activates the limbic system, triggering the fight-or-flight
response. As stress hormones are released, your heart beats faster,
blood pressure soars, muscles tense... and various emotions are
sparked, including anxiety, panic, anger and sadness. Normally,
these responses are temporary -- but with chronic pain, the stress
of these intense reactions creates a downward spiral.
Example: The pain of chronic
arthritis provokes a continuous release of stress hormones, leading
to headaches and insomnia that exacerbate discomfort. As your body
weakens, it produces fewer mood-boosting endorphins. Soon you’re
too tired and despondent to socialize, and the resulting isolation
only makes you feel worse.
Helpful: If you learn to cultivate a
sense of distance from your pain, you can mute the limbic system’s
response, reducing physical pain signals and easing the
accompanying emotional suffering.
At least twice a day, go somewhere quiet and safe where you won’t
be disturbed... sit or lie in whatever position is most
comfortable... and practice one or more of the techniques below for
five to 15 minutes.
CALMING BREATH
Pain can take your breath away, triggering a pattern of shallow
breathing that increases muscle tension and deprives cells of
oxygen. Deep breathing -- especially when combined with a
meditative focus -- helps by relaxing muscles, stimulating
endorphins and reducing emotional distress.
Remember: For both of the
deep-breathing techniques below, inhale slowly through your nose
and then exhale slowly through your mouth. Clear your mind, and
focus only on your breath. If other thoughts intrude, let them
float away and refocus on your breath.
Flare-control breath. This is particularly
effective for pain flare-ups. As you inhale, notice your lungs
filling with the vitality of your breath. Imagine your breath
flowing to the area of your pain, bringing healing energy to this
spot. As you exhale, imagine the pain flowing out of your body
along with your breath.
Purifying breath. This is especially helpful
for easing troubling emotions that accompany pain. Picture your
body surrounded by pure, white
light.
Inhaling:Imagine this light being drawn into
your lungs and then spreading until your whole body glows with
healing light.
Exhaling: Picture a dark essence
-- representing fear, anger and sorrow -- being expelled with your
breath, leaving your body pain-free and your mind at ease.
HEALING IMAGERY
The guided imagery method quiets the nervous system by convincing
your mind that it does not feel pain.
Close your eyes and
imagine either of these...
A place of peace. Picture yourself in an
ideal setting of your choosing -- a favorite vacation spot, a
mountaintop, a lush garden, a tranquil lake. Immerse yourself in
this scene by imagining what you see (majestic trees, an azure
sky)... feel (a soft breeze, the warm sun)... smell (a campfire,
fresh lilacs)... hear (singing birds, rustling leaves)... and taste
(the salty sea, a perfect strawberry). The more details you can
conjure up, the more effective the imagery is.
Soothing hues. Take a few deep breaths, then
focus on your pain. Note its location and intensity... describe its
qualities (aching, throbbing, burning). Think of a color that
represents pain (black, purple, hot pink), and imagine that your
painful area is suffused with that color. Now choose a healing hue
(such as white, silver or pale blue), and imagine that it has the
power to dissolve your pain. Visualize the healing color pouring
onto the painful area and spreading out wider and wider, until the
painful color completely disappears. In your mind’s eye, let that
healing color continue to pour out for as long as you want -- you
have an unlimited supply.
PAIN-RELIEVING ACUPRESSURE
Like acupuncture, acupressure is based on a principle of
traditional Chinese medicine --
that
chi (energy) flows throughout the body
along invisible channels called meridians, and that pain occurs
when the chi becomes blocked or unbalanced. In terms of
conventional Western medicine, the firm pressure applied during
acupressure is thought to distract the nervous system, halting pain
messages from traveling up the spinal cord to the brain.
The following techniques are particularly good for head, neck and
shoulder pain, but they also ease the tension that pain elsewhere
in the body can trigger in the neck area. Do each technique for
several minutes per side.
Catwalk. With your right hand, feel along the
top of your left shoulder for any tender, tight or tense spot...
then massage that area by "walking" your index, middle and ring
fingers along it (like a cat kneading with its paws). Do this
repeatedly and quickly -- each finger press should last only about
half a second. Repeat on the other side.
Thumb press. Place your right hand behind
your head, palm facing you and thumb pointing downward. With the
pad of your thumb, press firmly into the base of your skull,
working all the way across the right side and paying extra
attention to any tight or tender spots. Repeat on the other side.
SOOTHING AROMATHERAPY
Certain scents can invigorate you when pain saps your energy... or
calm you when pain leaves you tense or anxious. Aromatherapy also
distracts your attention from pain and may relax muscles. Add a few
drops of essential oil to a hot bath or sprinkle a few drops on a
handkerchief that you hold near your nose (do not apply essential
oil directly to skin).
Or: Smooth a scented
lotion into your skin, especially on painful areas.
Invigorating scents. Try cedar...
eucalyptus... or peppermint (this one also eases the nausea that
can accompany pain).
Calming scents. Try bergamot... geranium...
lavender... rose... or sandalwood.