Are you living with chronic pain? If so, you are among 21% of the U.S. population (according to the CDC) who are challenged with this condition. Prolonged discomfort can impact you mentally as well as physically. Getting out of this vicious cycle can be hard but not impossible.
Choosing healthy, daily habits, and having the right mindset can help you manage your symptoms, and enhance your quality of life. Try these tips for greater wellness.
Adopt a new mindset:
- Avoid judging. Being diagnosed with a chronic condition is not easy. Many people tend to go through a grieving period, blaming themselves, or resenting others for their condition. However, holding on to these types of thoughts will only weaken you and make you feel less hopeful, which in turn may increase your pain.
- Adjust your expectations. Are you being realistic about your condition? If you’ve been living with a pain level of 8 or 9 out of 10, and you want it to be at a 0 (pain-free), that may not be reasonable, depending on your condition. Try instead, for example, working on getting your pain level down from 8 or 9 to a 4 or 5. By aiming for smaller goals initially you will feel more hopeful, and begin to experience more peace.
- Cultivate gratitude. Being thankful for the blessings in your life despite your difficulties has a transcendent quality. Maintaining an appreciation for life’s simple pleasures — a rainbow, flowers, a child’s smile — through your pain will strengthen you.
- Build your confidence. With a good plan, you don’t have to give up or give in to your pain. Believe that you are still capable of accomplishing good things and leading a meaningful life. Set new goals that will motivate you and strive for success.
Adopt new habits:
- Eat healthy. Proper nutrition contributes to your overall well-being. Choose foods that will add high nutrient value to your diet, and not make your condition worse. Certain foods (for example, meat products) will add more inflammation to your body which can increase your pain.
- Drink plenty of water. One of the simplest ways to reduce pain is to drink plenty of water daily. Dehydration leads to overall body aches and pains. Drinking adequate daily water can help protect your joints and muscles, and reduce pain.
- Exercise regularly. The thought of exercising while you’re dealing with pain may be the last thing on your mind. But pushing past this may be one of the best things you can do for your condition. Without some sort of physical activity, your pain will only get worse. Even a gentle daily walk may boost your mood and help reduce stress. You may need to ask your doctor about what exercises are safe for you.
- Sleep well. Chronic pain often disrupts sleep. Increase your chances of staying well rested by sticking to a consistent bedtime and keeping your bedroom dark and quiet. If you take medication that makes you drowsy, maybe you can schedule a dose for late in the evening, or you may try using sedative herbs such as chamomile or hops.
- Take care of your mental health. Depression and anxiety are common in people who suffer from chronic pain. Counseling techniques like cognitive behavioral therapy may help you to cultivate a positive mind when your body is hurting. If you need help from a professional, ask your doctor for a referral.
- Be social. Isolation is another risk to watch out for. Stay connected by hanging out with family and friends. Join a support group in your local community or online.
- Help others. Focusing on someone else is one of the most effective ways of taking your mind off your struggles. Helping others releases feel-good hormones that will make you feel better. Try doing volunteer work in your community, or with your local church.
- Practice deep breathing exercises. Deep breathing increases blood flow and relaxes muscles which become tense due to pain, further aggravating the pain itself. Spend a few minutes, several times a day. Focus on breathing deep from your diaphragm.
Living with chronic pain can be discouraging, but having the right mindset and good daily habits can help you live a more fulfilling life.
Photo by: Stefamerpik