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Live well,
despite chronic pain

Changing the way we think about and manage pain

Reduce your focus on chronic pain to reduce your pain

12/21/2020

 
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
  1. Learn about it - pain doesn't mean harm
  2. Distract yourself from it
  3. Practice mindfulness
  4. Restructure negative thoughts
  5. Change what do you do and say when you hurt (pain behaviors)

​Learn more - resources
  • Think Pain Is Purely Medical? Think Again. (Dr. Rachel Zoffness)
  • Are You Missing Two-Thirds of Your Potential Pain Treatment Plan? - (My story)
  • Chronic Pain Won't Stop me (My free e-book)
  • Mindfulness for Physical Pain (University of Minnesota)
  • ​Mindfulness Bell - A 5 Minute Mindfulness Meditation
  • A Magical Cure for Pain? No – it’s just Cognitive Behavioral Therapy (Dr. Rachel Zoffness)
  • Replacing Negative Thoughts - Examples (Chronic Pain Champions)
  • Eeeeek… pain behaviors! (My article)
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Mind Full or Mindful?

5/13/2020

 

Have the thought without buying the thought

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It’s easy for our mind to wander and lose touch with the things we enjoy.

Mindfulness has shown to reduce anxiety and stress while improving mood and pain acceptance.  It redirects the mind from the wandering negative thoughts in our head so we can enjoy the present with no judgement, rumination or worry about the pain.  It simply asks us to become aware of our senses and free our mind.

We can practice mindfulness when simply taking a deep breath by focusing on the breath, how we breath, and what the air feels like coming in and out of our bodies.  We can also practice mindfulness when listening, walking, or doing simple things like playing with our pets.  Best yet, it’s free and requires no special equipment.

Learn more:
  • Dr. Benzo's Mindful Breathing Lab (Mayo Clinic)
  • Mindfulness for Physical Pain (University of Minnesota)
  • Use mindfulness to cope with chronic pain (Mayo Clinic)​​

Get tools:
  • Dr. Benzo mindful breathing videos
  • Dr. Benzo mindful breathing audio files
  • Mindfulness Bell - A 5 Minute Mindfulness Meditation

    Welcome

    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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    Content presented is for informational purposes only and should be used in conjunction with healthcare professionals.  It is not meant to replace professional advice. 

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