Coping
Caring for Yourself
By: Kathy Church, MSW
It is normal to feel despair and hopelessness when you live with chronic pain, but there are things you can do to take charge of your health.
The first step is to find a health care provider who is trained to treat chronic pain. These practitioners usually work in pain clinics that are specifically organized to meet the full range of needs of persons with chronic pain. In addition to pain-trained providers, these clinics often employ nurses, physical and occupational therapists, counselors, massage therapists and other practitioners who can help patients find relief. If you don’t know of a pain clinic or pain-trained provider in your area, ask your primary care provider for a referral.
Another way to take control of your health is to eat a balanced diet. Ask your primary care provider for a referral to a nutritionist. Avoid empty calories and eat as many fruits and vegetables as possible. Limit prepackaged and processed foods (they contain additives and salt), and try to eat as many raw or basic foods as you can. Although chronic pain can make it difficult to prepare a healthy meal, the extra nutrition will help you feel better and give your body the reserves it needs to endure the pain. If you’re having a “good pain day,” prepare some healthy meals in advance and freeze them for later.
An additional step you can take to help alleviate the pain and lessen its impact on your life is to keep a pain journal. Writing down your symptoms and patterns is a good way to learn your “pain triggers.” For example, does sitting too long trigger your pain, or does increased activity? What about heavy lifting, or too much/too little sleep? Once you discover your triggers, you will be able to lessen the flare-ups they can cause. Even though it seems obvious, learning and avoiding pain triggers is empowering. Oftentimes an activity can cause an increase in pain that is delayed a few hours; the pain journal will help you make the link between the activity and the pain.
Another way to help yourself is to be attentive to your thoughts and feelings about the pain. Your life may be different now but it certainly isn’t over! Living with chronic pain means rethinking and reworking your goals. Try to counter negative or catastrophic thoughts with positive affirmations. For example, when you feel like your life is over now that you have chronic pain, remind yourself of all the things you can still do. Repeat this mantra: “Fake it until you make it.” Retrain yourself to think positively. Positive (but realistic) thoughts may seem difficult at first, but keep at it until it becomes second nature. You’ll be amazed how positive thinking can improve your life and outlook.
Finally, reach out to others in pain. There are many support groups (both in person and online) for people with chronic pain. The best support groups are facilitated by trained leaders such as social workers or licensed counselors. Learning how others cope with their pain is a great way to help you figure out new ways to cope with your own pain. Connecting with people who understand what you are going through is a validating experience. Even better? Sharing your experiences might have a positive influence on someone else. To find a pain community near you, visit the American Chronic Pain Association’s directory of support groups.
Caudill, Margaret A. Managing Pain Before it Manages You. New York: Guilford Press, 2009.
Kassan, Stuart S., Charles J. Vierck, and Elizabeth Vierck. Chronic Pain for Dummies: A Reference for the Rest of Us. Hoboken: Wiley Publishing, Inc, 2008.
Rosenfeld, Arthur. The Truth About Chronic Pain: Patients and Professionals on How to Face It, Understand It, Overcome It. New York: Basic Books, 2003.
The first step is to find a health care provider who is trained to treat chronic pain. These practitioners usually work in pain clinics that are specifically organized to meet the full range of needs of persons with chronic pain. In addition to pain-trained providers, these clinics often employ nurses, physical and occupational therapists, counselors, massage therapists and other practitioners who can help patients find relief. If you don’t know of a pain clinic or pain-trained provider in your area, ask your primary care provider for a referral.
Another way to take control of your health is to eat a balanced diet. Ask your primary care provider for a referral to a nutritionist. Avoid empty calories and eat as many fruits and vegetables as possible. Limit prepackaged and processed foods (they contain additives and salt), and try to eat as many raw or basic foods as you can. Although chronic pain can make it difficult to prepare a healthy meal, the extra nutrition will help you feel better and give your body the reserves it needs to endure the pain. If you’re having a “good pain day,” prepare some healthy meals in advance and freeze them for later.
An additional step you can take to help alleviate the pain and lessen its impact on your life is to keep a pain journal. Writing down your symptoms and patterns is a good way to learn your “pain triggers.” For example, does sitting too long trigger your pain, or does increased activity? What about heavy lifting, or too much/too little sleep? Once you discover your triggers, you will be able to lessen the flare-ups they can cause. Even though it seems obvious, learning and avoiding pain triggers is empowering. Oftentimes an activity can cause an increase in pain that is delayed a few hours; the pain journal will help you make the link between the activity and the pain.
Another way to help yourself is to be attentive to your thoughts and feelings about the pain. Your life may be different now but it certainly isn’t over! Living with chronic pain means rethinking and reworking your goals. Try to counter negative or catastrophic thoughts with positive affirmations. For example, when you feel like your life is over now that you have chronic pain, remind yourself of all the things you can still do. Repeat this mantra: “Fake it until you make it.” Retrain yourself to think positively. Positive (but realistic) thoughts may seem difficult at first, but keep at it until it becomes second nature. You’ll be amazed how positive thinking can improve your life and outlook.
Finally, reach out to others in pain. There are many support groups (both in person and online) for people with chronic pain. The best support groups are facilitated by trained leaders such as social workers or licensed counselors. Learning how others cope with their pain is a great way to help you figure out new ways to cope with your own pain. Connecting with people who understand what you are going through is a validating experience. Even better? Sharing your experiences might have a positive influence on someone else. To find a pain community near you, visit the American Chronic Pain Association’s directory of support groups.
Sources:
Caudill, Margaret A. Managing Pain Before it Manages You. New York: Guilford Press, 2009.
Kassan, Stuart S., Charles J. Vierck, and Elizabeth Vierck. Chronic Pain for Dummies: A Reference for the Rest of Us. Hoboken: Wiley Publishing, Inc, 2008.
Rosenfeld, Arthur. The Truth About Chronic Pain: Patients and Professionals on How to Face It, Understand It, Overcome It. New York: Basic Books, 2003.