Are you struggling to stay in control of your pain? Does everyday seem like an extension of the last and your pain never seems to go away? Does the pain seem to “eat” into you on a constant basis? Well, you are not on your own. This is a very common issue for most individuals with chronic pain every single day. At Pain Relief Ireland we understand that individuals struggle everyday to remain in control and we offer some simple practical advice to help you to get back in control. We also know that one-size pain management does not fit all but there is a common trend between those struggle and those who do better. From our experience we have outlined 10 key points to help you get started. When you read through this key list you should pick 3 that you can apply today and then add 3 more every day after that. Within 1 week you will have your own template to help deal with daily chronic pain.
1. Make a Plan
Have you ever wondered how the best company executives manage to get so much done. Well actual they make a plan in advance. They know their limits and they set everything out in advance. Pain management is no different. Even if it is only one or two things you would like to do plan it! The very thing that you have read this far suggests means you recognize the benefit of trying to plan.
Last minute rushing is a receipt for disaster. Rushing will expose yourself to an acute flare up and increase the pain that may take hours to settle. You can do things to enjoy each day. Figure out the things you'd like to get done that you know you can accomplish. Work slowly to achieve them. Don't worry if you have setbacks. You'll get back on track when you have more energy.
Aim
Write down the top two things you want to do tomorrow and stick to it. Pick one “big” job and one “smaller” job. In no time you will be able to add 3 or 4 things you want to do and the list will grow. Like the top company executives you will very soon know what you can and cannot do each day.
2. Stay Active
Simple things like regular activity can make a big difference. Try walking short distances on the flat first. Look a the option going to the swimming pool / hydrotherapy, water aerobics, or yoga. These are inexpensive simple options and your confidence will grow immediately. They can ease joint pain and help with balance, flexibility and strength.
Aim
Start with 15 minutes and increase it to 30 minutes 3 or 4 days a week, even if it’s something light like stretching or gardening. Work with your physical therapist to make the best plan for you.
3. Sleep Well
When you get a good night's rest, you feel better and your body can fight pain more easily. When you don't, your pain can be worse. A bedtime routine can help you get the rest you need.
Aim
Try to go to bed at the same time and wake up at the same time. Don't read or watch TV in bed. Leave you phone and other electronic equipment out of the bedroom. Skip the nap. Have a quiet, comfy bedroom that makes you want to sleep. If your pain keeps you awake, talk with your doctor about medications that can help.
4. Take Your Medicine
Make sure you know what they do and how much you’re supposed to take. This is a very common failing. Understanding what the pain medication is attempting to control is important to help you manage your expectations. If you have side effects or don't want to do the things you normally like to do, see your doctor.
Aim
Regard Medication as tools to help you get better not just pain pills!
5. Find Things You Like to Do
Positive distraction is wonderful! Keep your mind off the pain by getting involved with activities that are pleasant distractions.
Aim
You might try things like coloring, painting, or easy crafts. Or you could ask friends to play card games, or test your skills with crossword or jigsaw puzzles. If you like being outdoors, maybe gardening is for you.
6. Prepare for Flare-Ups
As we all know once in a while, your pain will flare up. Have a plan for what you'll do when it happens. Maybe that means changing your activity level or your medication or using heat or cold packs.
Aim
Keep a list of what triggers your flares, and ask your doctor for tips to help you manage them when they happen.
7. Eat Healthy
What you eat affects how you feel. So a balanced diet can help your body be at its best to fight your pain. Eat lots of fruits and vegetables, whole grains and lean proteins.
Aim
Try to avoid processed foods and things high in sugar, salt, and fat. Drink plenty of water. Your doctor or a nutritionist can help you come up with a menu of healthy meals.
8. Relax
It's easy to be stressed when you’re dealing with chronic pain. Find ways to help yourself de-stress to help manage the pain. Slow, deep breathing, meditation, guided imagery, and hypnosis may help you.
Aim
Try self management or ask your doctor about how to develop your coping skill and how they might work for you.
9. Pace Yourself
There are times when you have lots of energy and feel like you can keep going. Other days, your energy is low and pain is high. Learn when to say when and take breaks when you need them.
Aim
Prioritize your tasks so if things don't get done, it's no big deal. Break large jobs down into small parts. Go back and forth between easy things and those that take a little more work. Ask for help when you need it.
10. Talk to Family and Friends
And use Support groups Make sure your family and friends know how you feel. You might be sad, angry, or frustrated about how pain has changed your life. Share those feelings and let people know how they can help. It's great to have family and friends to talk to, but it may help to join a support group with people who also have chronic pain.
Aim
Look for a group that helps members find good coping methods. The best ones celebrate members' successes instead of dwelling on the negatives of being in pain. There are groups that meet in person and ones that meet online.
Finally, remember you are not on your own. This is a very common issue for most individuals with chronic pain every single day. At Pain Relief Ireland we understand that individuals struggle everyday to remain in control and we offer some simple practical advice to help you to get back in control. Contact Pain Relief Ireland on 021 235 5500 and we can work with you to keep you in control.
