Imagine being in a car with your chronic pain.

Where is the pain? Is pain behind the steering wheel - determining where you go and what you do? Or are you driving?

Here are some ways to control pain.

Are you feeling stressed? Caught up in the COVID-19 madness?

Pain and tension are closely related.  Muscles tighten and put pressure on nerves resulting in even more pain. 
 
Deep breathing, yoga, tai chi, guided meditation, and muscle relaxation reduce tension.  

Below are links to some helpful exercises.

• Deep breathing: https://youtu.be/4Lb5L-VEm34
• Mindfulness Meditation: https://www.youtube.com/watch?v=wGFog-OuFDM
• Passive muscle relaxation: https://youtu.be/xcjTF5BxKdo
• Progressive muscle relaxation: https://youtu.be/intVpw4LhMY
• Tai Chi Chih: https://youtu.be/ONjHjM4puGY
• Yoga For Chronic Pain: https://www.youtube.com/watch?v=BFaXfQpxnps

I can’t stop thinking about my pain”
“I wonder if the pain means something else is wrong”
"I don’t see any end in sight”

These statements are examples of pain catastrophizing – emotional negative exaggerations – that can result in more pain and lead to anxiety and depression.

• Be kind to yourself – check out these self-compassion exercises 
• Use positive self-talk
• Don’t let anticipated pain stop you from doing what you can do
• Never give up hope​

​Learn more.

It's not easy managing chronic pain. There's no need for going through it alone. Find a local support group or Facebook support group to help you through the journey.

But be careful which groups you join. 

I've seen way too much pain talk in many support groups. 

While pain talk can help us validate our pain, it has been shown to worsen pain.
Conversely, well talk has been shown to reduce pain intensity.  
 
You can’t make positive steps in your life if surrounded by negativity.  Stay away from people who only want to complain about pain.  And don’t share your pain with others with pain talk or other pain-related behavior.
 
That’s why I started my own support group where we try to limit complaining, woe is me or negative talk.  The group is called Chronic Pain Champions – No Whining Allowed. Join us!
 

What a better way to pass the time and distract yourself by playing and learning at the same time?

Play:
Chronic Pain Champion word search
(think how each word applies to your pain journey and how you can champion pain)
Chronic Pain Champion bingo
(mark boxes as you complete them each day or use a reminder of tools you can use to manage pain)
Chronic Pain Champion pain quiz
(test your pain IQ)

Exciting news for me to expand my role as a chronic pain advocate and help other chronic pain patients take control of their pain.

​I’m honored to being chosen as a patient advocate on the Practical Pain Management (PPM) Editorial Advisory Board.

As a patient advocate I represent your voices. Please share with me your thoughts, ideas and concerns.

​If you haven’t checked out PPM, I recommend doing so.

​Medical appointments can be stressful enough without having to remember our medicines and medical histories.  
 
Download these templates:

• Alphabetical list of prescriptions (including over-the-counter medications/supplements).
• Medical summary of major health events, medical conditions, surgeries, and special treatments. 

It’s easy to let our emotions take over and have negative thoughts.  These thoughts, however, tend to reinforce the pain and increase suffering.

When you start to think negatively, ask yourself if the thoughts are realistic and if the help or hurt your pain?

AND PLEASE, stay away from negative people and don’t share your pain.  It’s okay to talk about chronic pain occasionally in a general or educational sense just like we do any other topic in a conversation. Our emotions stay in check. What’s not okay is “stinking thinking” – verbally expressing pain, focusing on it, complaining about it, wallowing in it, or placing blame for it.

​Learn more.

Join our POSITIVE Facebook group

​Music has always been a way for me to soothe my senses, calm my fears, and change my focus. Come to find out there is actually science behind it all.

Check out this article: https://qz.com/quartzy/1274667/neuroscience-shows-listening-to-music-has-kind-of-the-same-effect-as-meditation/?fbclid=IwAR0attfiwW3CZkJ45Oc7zgCOxpXTeFgAw_RXyeTaw_EWhq4ErmcDDtHhNbA

A great read from Dr. Rachel Zoffness in Psychology Today.