How good are you at managing pain?

Pain psychologist Rachel Zoffness explains, “Your pain voice is your inner bully – that negative, catastrophic voice in your head telling you that you’ll never get better, that the future is hopeless, that you can’t go out with friends or walk in the park. 

 

“Get familiar with her,” Zoffness continues, “her demands, what she predicts, how she hurts you and holds you down.

 

“Name her, describe her, and notice that she’s not you – she’s just a manipulative, bossy voice in your head that wants to be in charge. Then talk back.”

 

Your pain voice and pain beliefs (we’ll address that in a moment) all impact how we experience pain. And while we’re all familiar with pain, we may not fully recognize that it’s biopsychosocial, meaning a combination of biological, psychological, and social factors. 

 

PATTERNS OF PAIN

The National Institutes of Health defines three primary patterns of pain: acute, episodic, and chronic.

 

Two quick definitions, from an NIH report led by Dr. Jill Fenske of the University of Michigan, state, “Acute pain is associated with tissue damage and inflammation, with pain resolving as tissue heals” while “chronic pain is a different medical condition involving abnormal peripheral or central neural function.”

 

The number of people suffering from chronic pain is staggering. The Mayo Clinic reports that more than 100 million Americans live with chronic, persistent pain. And the NIH report shares this notable shift: “Increasingly, chronic pain is recognized as a disease entity in and of itself, rather than as a symptom of another disease.”

 

WHAT ARE YOUR PAIN BELIEFS?

It’s no surprise that what you think about pain impacts how you experience it, and it’s no surprise that, where education, acceptance, and mindfulness can alleviate it, catastrophizing and fear can deepen it.

 

Here again from the NIH report: “Catastrophizing, where beliefs about the pain experience overwhelm the capacity to function, correlates with negative affect, but also has a unique impact on outcomes, and confers a degree of treatment-resistance.

 

“Fear of pain is closely connected, and leads to a cycle of hypervigilance and avoidance of activity that contributes to negative affect, physical deconditioning, and disability.”

 

STEPS YOU CAN TAKE

Pain remedies are far-ranging, from surgery to medication to biofeedback, cognitive behavioral therapy, and spirituality.

 

Beyond the two standards for alleviating pain — breathing techniques and good sleep hygiene – here are a few recommendations that parties seem to agree upon:

 

1. Pacing

“Use moderation and pacing,” the Mayo Clinic reports. “Set realistic goals and start by doing one-third of what you think you can do. For more difficult tasks, try setting a timer to remind yourself to take a break.”

 

Notes Zoffness: “Pacing is a tried-and-true technique for slowly desensitizing the brain and body, and gradually resuming your life.”

 

2. Stay Connected

From the UK’s National Health Service: “Keeping in touch with friends and family is good for your health. Try shorter visits, maybe more often, and if you cannot get out to visit people, phone a friend, invite a family member round for tea or have a chat with your neighbor.

 

“Aim to talk about anything other than your pain, even if other people want to talk about it.”

 

3. Look to Your Past

Harvard Health quotes Ellen Slawsby, director of pain services at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine: “We’ve all had moments of mindfulness before, so think back to those times and try to replicate them. ‘What did you do that helped you feel calm and in control?’” says Slawsby. “It could be a hobby or a household chore or some other form of repetitive absorbing stimuli.”

 

4. Seek Joy

“Plan to do at least one activity every day that gives you joy,” insists Zoffness. “Pleasurable activities increase important pain-related brain chemicals,” such as serotonin, dopamine, and endorphins, which Zoffness explains are “your body’s natural painkillers.”

 

PAIN IS PERSONAL

Above all, it’s worth remembering that your pain is unique.

 

“There’s no diagnostic test that can show your pain level,” explains the Mayo Clinic. “It’s a subjective, individual experience.”

 

NIH is in sync here: “No two people feel pain the same way, even if the reasons for their pain are alike. Pain is a highly personal experience, and a person’s report of their own pain is the best measure.”

 

Wishing you much relief in the days ahead.