5 Mental Tricks and 5 Mantras for Chronic Pain

There are many different ailments that can result in pain, such as infections, arthritis, and joint and nerve problems, among many others. Living with chronic pain that causes suffering year-round can feel like a living nightmare. Things can feel almost hopeless, but your suffering can be mitigated and managed using a steady combination of medications, as prescribed and advised by your doctor, as well as positive thinking and self-affirmation. To this end, we’ve gathered 10 mental tricks you can perform to keep your pain at bay, as well as 5 mantras you can recite to keep your strength and spirits up!
1. Visualization
Visualization is a method that focuses on the use of the power and strength of your mind to create scenarios that can reduce your pain. One method of visualization requires you to picture your pain in a physical form, e.g. as a giant red throbbing mass. Focusing on the physical form of your pain, you can shrink it or reduce it to a smaller pink mass in your imagination, which should help with the actual pain you're experiencing.

Another use of visualization aims at relaxing and soothing your mind. Picture yourself in a relaxing place, like on a beach with a drink in your hand, or in a warm Jacuzzi with all your joints being warmed and massaged by the water, and experience the pain slowly melting away as you relax. 

2. Meditation
Meditation is a great way to manage not only stress and discomfort but also pain. A study conducted in 2011 looked into the effect of mindfulness meditation on pain management. This study conclusively showed that mindfulness meditation can have extremely positive effects on pain management. The combination of meditation and application of heat probes to affected areas reduced pain intensity by approximately 60%, and pain unpleasantness by approximately 70%.

3. Writing
Believe it or not, writing is a great way of channeling any strong emotion. American Social Psychologist, James W. Pennebaker, recommends writing for at least 15 minutes a day before sleeping when struggling with chronic pain and stress. You can write about everything - from what your current struggle is, to things that are worrying you and frustrations you’re dealing with, to dreams of the future, places you want to visit, and other thoughts that give you joy. 

4. Controlled Breathing
If meditation is not the thing for you, have no fear. Controlled breathing can help immensely. Diaphragmatic breathing can be helpful, as it requires deep breathing from the stomach rather than the more shallow breathing from the chest. Dr. Janice M. Singles, Psy.D. of the University of Wisconsin School of Medicine and Public Health in Madison, a distinguished psychologist in orthopedics and rehabilitation, states that this sort of breathing from the belly can activate the parasympathetic nervous system, which allows for a more quiet response to pain.

5. Laughing
Laughter truly can be the best medicine, and there have been a few studies to prove it. A study conducted by researchers at UCLA determined that kids and adolescents who had their hands immersed in ice water were able to tolerate the pain longer while watching humorous video clips.

A similar study carried out in 2010 showed that humor therapy can be an excellent way of reducing pain and loneliness for elder persons, recommending humor as supportive therapy to nurses and healthcare professionals. At times of intensified pain, ensure to add a dash of comedy to your life!

6. Apples all around
Surprisingly, apples can be effective at pain relief. A study by the Smell & Taste Treatment and Research Foundation in Chicago showed that sniffing test tubes with the green apple scent improved the condition and reduced the pain of patients suffering from migraine attacks.

A controlled study in 2016 further showed that use of apple vinegar could have numerous positive effects in reducing pain and anxiety, particularly in patients suffering from varicose veins. Even eating green apples can help keep the pain at bay. An apple a day really can help keep the doctor away!  

7. Turn up the Volume
Most people suffering from joint and nerve issues, like rheumatoid arthritis and osteoarthritis will know that doctors often prescribe more exercise as a means of treating joint pain, but it can be difficult to carry out such activities with the persisting pain.
Music can serve as a great way to keep your mind off the pain while exercising. A 2013 study determined that music can help control pain levels and act as an effective therapeutic intervention. A 2012 study on the effects of music for people with osteoarthritis of the knee suffering from joint lavage similarly showed lower levels of anxiety and pain after the use of music intervention. Music is an effective tool for distracting patients from the pain, which aids in pain relief.  

8. Look through a photo album (or the pictures on your phone)
Believe it or not, but rummaging through your phone or old family photo albums and surrounding yourself with pictures of familiar faces and loved ones can be immensely good for the brain and the body. Especially in times of heightened pain, looking at the face of a loved one or a reminder of treasured memories can result in the release of chemicals in the brain that can reduce the sensations of pain one may be suffering from.
Much like music, it also serves to act as a distraction from the pain as well, making it easier to reduce pain levels.  

9. Enjoy some lovely artwork
Staring at masterpieces may not be something you’d ordinarily do in your free time, but looking at beautiful works of art and being surrounded by the color and majesty of these pieces can go a long way in easing your pain. A study conducted by researchers at the University of Bari found that looking at beautiful art actually helped reduce the pain levels of a number of hospital patients.
Art created by famous creators like Picasso, Botticelli, and even Da Vinci were selected and viewed by the 24 participants of the study. It was found that by focusing on these paintings and what these works of art made them feel and think significantly reduced the intensity of the pain they were experiencing. 

10. Recite these 5 pain-relieving mantras
One of the best things you can do for your body, particularly when suffering from an ailment of which chronic pain is a major symptom, is to keep thinking positively. That can be extremely difficult when daily tasks seem like an impossibility and basic movements cause you immense pain.
However, reminding yourself of your own true strength and remembering that you can get through anything will keep you steady and dull the pain on the worst of days. Here are some mantras you can recite to yourself on days when the pain is especially unbearable. 

(i) I am strong, no matter what
We often feel like the pain makes us weaker, particularly because it impairs our ability to function in our day to day lives. It’s important to remember that your strength lies in not what you can’t do but what you can. And every day that you are bearing through the pain is another show of your strength and courage. 

(ii) One step at a time
This mantra is for those days where a task or event is bearing down on you, and the pain is making it seem like an impossibility to complete. Even things like exercise and physiotherapy can seem like a daunting event, but taking it slowly and appreciating every step of your progress along the way can help immensely. 

(iii) I will get better
A big part of pain management is reminding yourself that your current suffering isn’t going to last forever. Even if you are struggling with a chronic ailment, the intensity of the pain will ebb and flow, and once you find a system that works for you, you will have more good days than bad ones. 

(iv) I am not alone. I am safe and loved
These are 2 very important things to keep as a constant reminder. You are not alone in your suffering, and as many before you have recovered and survived the same struggle you bear with now, so shall you. And as you make your way through your journey, place value in all those that support you and give you a safe space to heal. 

(v) This too shall come to pass
This is perhaps one of these most powerful mantras that can help you cope not only with chronic pain but almost any difficult situation. The knowledge that nothing is truly permanent can go a long way in helping you cope with your pain. Focusing on the good to come in the future can make these periods of pain and suffering pass quicker.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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7 Effective Exercises to Help Reduce Chronic Pain

When in pain, don’t run to the medicine cabinet right away, especially if you’re someone who suffers from chronic pain, as taking painkillers frequently may be harmful to your health and may cause many side effects. On top of that, painkillers can be expensive.

Instead, try exercising more often. In fact, exercise is considered a common and effective treatment of chronic pain:

• It can help decrease inflammation in the body.
• Exercise increases your mobility.
• It can lower overall pain levels.

In order to get the most of your exercises, it is necessary to include a combination of different types of exercises: strength, relaxation, stretching, and cardio. Try sticking to some of these 7 exercises and their different combinations for some time, and it is likely that the pain will decrease or even go away.

 

Build Strength

Strength-building exercise help stabilize the joints and develop muscles that protect your skeletal system from damage and injuries. Generally speaking, everyone can benefit from core strengthening exercises, as they improve your posture and sense of balance.

Back muscle development, hip exercises and gaining abdominal strength are all necessary to have a strong core. Here are 2 strengthening exercises you can try:

1. Dead Bug
Step 1. Lie down on your back, arms extended up, as if  you were reaching for the sky.

Step 2. Hike up your feet into the air, bending your knees in a 90 degree angle. Activate your core by drawing your belly button down in the direction of your spine. You can catch you feet with your arms to aid yourself.

Step 3. When you exhale, extend one leg down without letting it touch the floor. Simultaneously, lower the opposite arm above your head. Hold for 1 second and then return to the starting position.
Don’t forget to repeat on the other side. This will count as 1 rep. All in all, do 10 repetitions.

2. Leg Lifts

 

Step 1. Kneel on all fours (your wrists directly under your shoulders and knees right under your hips).
Step 2. Draw your shoulder blades close to your body and extend the neck. At the same time, engage the core like you did in the previous exercise as well.
Step 3. Now extend one leg out like the woman on the picture, but keep your core engaged during the whole exercise.

 Step 4. Now lower the leg for just a second, and then lift again. No need to lift the leg too high, it’s better to stay mindful and protect your core and spine by engaging it.
Repeat the exercise 10 times on both sides.

Stretch Your Muscles For Immediate Pain Relief

Many people experience chronic pain because of tension building up in their muscles, especially those who have a sedentary lifestyle. Stretches are a wonderful method of relieving tension in the stiff areas These stretches can help you relieve the pain in your lower back and neck, 2 of the most common areas to experience this kind of pain.
3. Leg to Chest Pose
Step 1. Lie on your back on a mat or on the floor.
Step 2. Slowly bring your knees towards your chest, wrapping your hands around them as if you’re giving your knees a hug.

Step 3. Rock side to side in this positions. You should feel a stretch in your lower back and in your hips.
Hold as long as you can.

4. Neck Stretch
Step 1. Sit up with a straight spine in a comfortable position.
Step 2. Raise one of your arms up straight, then bend it in the elbow and put your hand on the opposite ear.
Step 3. Use your hand to gently and slowly pull down the head, which should make you feel a pleasant stretch on one side of the neck. Make sure not to lift the other shoulder, as it will counteract the stretch.
Hold for a few minutes and repeat on the other side.

Relax and Contemplate

Learning how to relax and breathe deeply and mindfully are essential for people with chronic pain, as it can help relieve the anxiety that comes with any pain. This is an easy exercise that doesn’t require any equipment.

5. Visualization
Step 1. Lie down in a comfortable position and close your eyes (choose your location, be it a bed, a couch or the floor).
Step 2. Put your hands on the belly and mindfully relax your feet, hips, shoulders and neck.
Step 3. Start breathing deeply and slowly through your nose.
Step 4. If you feel a lot of tension, exhale through your mouth, as if sighing, a few times. Feeling how your belly rises and falls with each breath.
Step 5. Continue breathing mindfully and visualize the pain leaving the part of your body that hurts more and more, with every breath.
Continue as long as you need it and repeat as much as you like.

Get the Blood Going With Cardio Exercises

Cardio exercises are beneficial for chronic pain sufferers, as it has many mental and physical health benefits, among which is bone and joint strengthening, as well as mood stabilizing.

6. Walking
The goal is to walk at least for 30 minutes, 3-5 times per week, as it was proven to help increase endurance and heart health without straining your body too much. If this goal seems unattainable, start from as much as you can and slowly increase the time, and don’t forget to take your walker or cane on the walk if you’re using one.

7. Swimming or Water Aerobics
If walking proves difficult, water aerobics is a great alternative. The benefits of in-water exercise are that it will help you exercise your body without overwhelming your joints and muscles, as it is easier to move around in water. Swimming also has its mental benefits: it can calm you down and help clear your mind as nothing else.

 

 

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5 rules to live by for health and wellness by celebrity trainer David Kirsch

Rule 1: Live in the moment

We all know people stuck in the past or planning for the future. To live a healthy, balanced, productive life, you need to live in the present and say to yourself, "Today is the first day of the rest of my life." Saying "I'm going to start eating better and exercising tomorrow" only opens up that procrastination box. There are only so many tomorrows and only one today. Seize the moment now -- be all that you can be this very moment.

Rule 2: Be accountable

How many times do we say to ourselves, "If only he didn't stress me out so much, I wouldn't have eaten the pint of ice cream," or, "I would've worked out, but the kids had a rough night and kept me up." I don't always have the answer, nor do I always do the right thing, but I own and try to learn from my mistakes.

Rule 3: Believe in yourself

I am raising my daughters Emilia and Francesca with these invaluable tenets. They are far from perfect, but they do their best, and in so doing, embrace the power of possibility. We can accomplish anything we set our minds and hearts to. I try to instill that same level of confidence in my clients in our initial consultations and throughout our work together. Successfully completing a well-being program will instill a renewed self-confidence and belief in your abilities.

Rule 4: Don't let stress sabotage wellness goals

Stress has been the undoing of many diets and exercise plans but here are some of my stress-busting tips to help:
Five deep breaths: The power of five deep breaths will help diffuse even the most stressful moments. Allowing that moment to collect yourself helps immeasurably.
Visualization: Find that happy place. Whether it's a tender moment with a partner, child, or friend, or a special place you visited and loved, call upon those moments when you need a mental or spiritual lift.
Exercise: Exercise has been the prescription for most that ails me. It has de-stressed me, healed me, and empowered me. Push-ups aren't for everyone, but don't underestimate the power of walking and moving your body.

Rule 5: Connect mind and body

The final rule to live by applies to the exercise we do and the foods we eat. Being mindful of how and what you eat, and whether and what you do for exercise, will help guide and enlighten you on the path to total wellness. What goes on inside your head is just as important as the food you eat and the exercises you complete. To be successful, you will need inner strength and the belief that you can do anything you set your mind to.

  
 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

SOME STRESS-BUSTING TIPS

Your Work Life
1) Be clear about your roles

2)Know your job scope and what is expected of you.  If not, clarify with your supervisor.

3)When working in a team, know each other’s roles and responsibilities.  Communicate regularly to ensure that the projects are on schedule.  

4)Delegate work, where appropriate.

Prioritise your work
Plan a timeline for your projects.  Start on projects that require immediate attention.
Allow an additional 10% of your time for unforeseen circumstances.

Be realistic in what you can do
Start a job only when you can and have time to finish it.  Similarly, do not take on new workload when you are up to your neck in work.
Learn to say 'no' when necessary.


Plan your meeting and start on time
Set the objective and agenda for your meeting and request cooperation from team members to be punctual.  This helps reduce time wasted discussing irrelevant issues and waiting for everyone to get started.  The extra minutes saved can be spent on productive work.

Practice 'power' chat
Keep business telephone conversation brief and concise.  Don't get into the habit of chatting too long which could affect your work productivity.
  
Counter negative thoughts
Watch out for negative thoughts at work.
 Stop worrying about how you appear to other people.  Focus on your good qualities and accomplishments.  Counter negative thoughts with positive affirmations such as  "I can do it!”.  Add helpful reminders to your screen saver, such as, "Take a deep breath," or add a phrase
or joke that makes you laugh.

Be fit and healthy
Join your workplace health programmes such as exercise classes, stress management courses or quit smoking programme, to keep healthy and fit.

Your Personal Life

Plan your household chores
Spread out the tasks that need to be done over the week. Avoid doing too many tasks in one day if you can. Prepare a list for grocery shopping so that you don't miss out on buying items that you need.

Plan your vacation
Plan your travel arrangement early and find out more about the place you are visiting (e.g. weather and road conditions, medical facilities, visitor's attractions, safety matters etc.


Prepare a list of items you need to bring along:
- important documents
- medication (if applicable)
- contact details in case of emergency
 If you have pets, make arrangement for someone to take care of them, especially if you are away for an extended period of time.

Plan for festive periods or gatherings
List the people you would be visiting and plan your time.
Write down a gift list and purchase the gifts in advance, if necessary.
If you are organising parties or social gatherings, prepare an invitation list and plan the menu. If necessary, make catering arrangement early.

Plan your child care arrangement
Be aware of the facilities, programmes and deadline for infant / child care / schooling arrangements. For working adults with young children, there are infant / child care centres and before and after school care facilities that will help look after your children while you are at work. Find one that suits you.

Recognise the responsibility if you are caring for an elderly
Be aware of the demands when caring for an elderly, especially if they have a medical condition that requires regular medication and frequent
visits to the clinics / rehabilitation centres. Modifications to the home environment, e.g. renovations can be made to provide a safer environment for the elderly.


Some Questions to Help you recognise

The list of questions below are intended to help you realise how stress may affect you.
The more ticks you have for “Always” and “Sometimes”, the more likely you are experiencing some form of stress. Please note that this may not be a very comprehensive diagnostic tool. If necessary, speak to your doctor or a mental health professional.

1) Do you feel that you always have to live up to others’ expectation?

2) Do you find that you are not able to concentrate on your tasks?

3) Do you suffer from sleepless nights or find it hard to sleep through the night, often waking up feeling tired? 

4) Do you suffer from shortness of breath? 

5) Do you suffer from palpitations or tightness in the chest or stomach cramps? 

6) Do you suffer from sweaty palms?

7) Do you find it hard to say no when you are asked to accept more tasks to do?

8) Do you feel tired all the time?

9) Do you constantly feel sad?

10) Do you have trouble eating?

11) Do you suffer from chest pains or tightness?

12) Do you find it difficult to pause and enjoy the simplicities of life?

13) Do you suffer from frequent digestive problems like diarrhoea, constipation or indigestion?

14) Do you grind your teeth or clench and unclench your fists?

15) Do you find it hard to set aside time to have fun and enjoy yourself?



RELAXATION TECHNIQUES

Deep Breathing
Give yourself 5-10 minutes to do this exercise.
1. Switch on some soft and relaxing music.


2. Dim the lights, if you can.
3. Sit down or lie down in a comfortable position.
4. Close your eyes and place one hand on your stomach right above your waist.
5. Take a deep breath slowly though your nose. Feel your stomach slowly rise up.
6. Slowly breathe out, gently through your mouth.
7. Focus on your breathing and feel the air moving in and
out of your body.
8. Repeat step 4 & 5 several times until you feel relaxed.
9. When done, slowly open your eyes.


Visual Imagery
Give yourself 10-15 minutes to do this exercise. If you have more time, start with deep breathing exercise, followed by a visual imagery exercise:



1. Find a quiet comfortable place. Switch on some soft and relaxing music.

2. Dim the lights.

3. Sit on a comfortable chair or lie down.

4. Close your eyes. Put aside all your worries and concerns for the moment.

5. Breathe in slowly, steadily and deeply. Relax all your muscles and let your body go limp.

6. Let your mind imagine a pleasant scene. Imagine that you are walking in a pathway lined with lush greenery, flowers in bloom and birds singing to you.

7. Feel the cool fresh breeze around you. Take a deep breath, in & out.


8. Imagine that at the end of the pathway, there are white, sandy beaches and the shiny pebbles lining the shore.  Take a deep breath, in and out.

9. Feel the smooth and cool pebbles.  Take a deep breath,in and out.


10. Continue this visualisation until you feel very relaxed.

11. Slowly count to 10 and you will come to a more alert, wakeful and refreshed mind.

Muscle Relaxation


1. Find a quiet comfortable place. Switch on some soft and relaxing music.

2. Sit on a comfortable chair or lie down.

3. Gently close your eyes. Put aside all your worries and concerns to concentrate on relaxing your body.

4. Breathe in slowly, steadily and deeply.

5. Focus your attention to your hands and fingers.  Clench your fists as tightly as you can and count to 10.

6. Notice the pull of your hand muscles.  Feel the tension. Then release the tension very slowly by letting your hands unfold as you count to 10.

7. Feel the warm tingling sensation on your hands as you relax. Let the tension drain out of your hand.

8. Repeat this exercise with any part of your body - face, head and neck, arms and shoulders, abdomen, buttocks, legs, feet and ankles. 

Mind-Body Therapies for Chronic Pain

Mind-Body Therapies for Chronic Pain

Mind-body therapies are treatments that are meant to help the 

mind's ability to affect the functions and physical symptoms of the body. Mind-body therapies use various approaches including relaxation techniques, meditation, guided imagery, biofeedback, and hypnosis. Relaxation techniques can help alleviate discomfort related to chronic pain.

Visualization may be another worthwhile pain-controlling technique. Try the following exercise: Close your eyes and try to call up a visual image of the pain, giving it shape, color, size, motion. Now try slowly altering this image, replacing it with a more harmonious, pleasing -- and smaller -- image.

Another approach is to keep a diary of your pain episodes and the causative and corrective factors surrounding them. Review your diary regularly to explore avenues of possible change. Strive to view pain as part of life, not all of it.

Electromyographic (EMG) biofeedback may alert you to the ways in which muscle tension is contributing to your pain and help you learn to control it. Hypnotherapy and self-hypnosis may help you block or transform pain through refocusing techniques. One self-hypnosis strategy, known as glove anaesthesia, involves putting yourself in a trance, placing a hand over the painful area, imagining that the hand is relaxed, heavy, and numb, and envisioning these sensations as replacing other, painful feelings in the affected area.

Relaxation techniques such as meditation or yoga have been shown to reduce stress-related pain when they are practiced regularly. The gentle stretching of yoga is particularly good for strengthening muscles without putting additional strain on the body.