Compliments of James Stark, MS PT, Alphora Pain Education
The stressors of life are constant. They are both invaluable and troublesome depending on our capacity to cope with them. When we cope well they increase our capacity for others. This is what learning and growth are all about.
However, when our capacity is too limited for the stressors we are experiencing, the jar overflows and life gets very messy. Most of us can recognize that when we are in a lot of extra stress our pain increases.
I love the analogy of the overflowing jar to illustrate this concept. In the context of pain, it doesn’t matter what caused the jar to overflow, it just did. This concept helps explain how some seemingly trivial event or comment can set us off. This image can lead to several strategies to deal with stress.
First, decreasing the stressors may be possible. If so then that could help. If you are in a job that you hate, a relationship that is toxic, or have pain that is out of control will all challenge our capacity to cope. Having some control over our daily pain
Second, actively working to increase your capacity to handle stress is often the best strategy. This can take time but long term is the most effective. Physical exercise is a great example of how this strategy is often used but this strategy can easily apply to other types of stress. Also improving your sleep will improve your capacity to deal successfully with stress. Last, learning and using some stress relief tools such as taking what my friend Sharna Prasad calls mindfulness and movement snacks. Or developing a journaling practice, Or developing a consistent meditation practice.
The possibilities are endless and unique to each of us. This is all part of the exploration of stress and pain that we each must take. We are working to create maps of the new terrain that we are living in. Since the pain arrived in our lives, the terrain has shifted and the map that we had of the life that we were living no longer applies. It is as if we have a map for Kalamazoo, MI but find ourselves now in Boseman, MT. The longer we keep trying to make sense of the old map, the longer it will take to create our new map and find our way back to a life we enjoy. Remember When map and terrain differ, follow the terrain.
A successful exploration out of a life controlled by pain often starts with developing an active (not passive) go to pain relief strategy. Again this is the relief valve. Something that you can reliably use to calm your pain. Having this can give you the confidence to explore the terrain with curiosity rather than fear.
1. Create a gratitude jar
This January, start the year with an empty jar. Each week, add a a note with a good thing that happened. On New Year's Eve, empty the jar and read about the amazing year you had.
2. Trash the self-trash talk
While chronic pain hurts, it’s the “struggle” with pain that causes the suffering. We can begin to change the way we think about and react to pain by removing the negative trash talk we say to ourselves each day. This type of thinking increases focus on the pain, reinforces it, and can make the pain feel worse.
3. Get off the chronic pain merry-go-round
Stop searching for a cause and cure to your pain. Accept it as your new normal knowing hurt doesn't always mean harm.
Learn more in my free e-book.
The Chronic Pain Champions website provides links to not only pain information but also pain research and journal articles.
Pain research, especially scientific studies, can often be long and hard to read for non-professionals – loaded with all sorts of detailed information.
Research generally follows this format: abstract, introduction, methods, results, and discussion.
Public events you may want to explore/attend. Not affiliated, supported or endorsed by Chronic Pain Champions.
Two events are on the calendar for January.
Check it out.
Do you have chronic pain education events planned for 2021?
Promote them for free via the new Chronic Pain Champion Event Calendar. Submit event information here.
One of the most recommended ways to manage pain is to change how much attention you give to it.
Paying attention to pain, amplifies the pain and increases the tendency for negative thinking.
Just like a kid screaming for candy at the store. If you always buy the child candy (in this case, pain) when they scream, they’ll continue to scream each time you take them to the store until they get candy.
Five ways to reduce your focus on chronic pain
Learn more - resources
Chronic Pain Champions is an information resource/blog/support group to help chronic pain patients, their families, and friends, as well as healthcare professionals. Learn more about this site and the author.
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