The consequences of chronic pain are dire – stress, discomfort, and constant grievance about the way of life. Chronic pain can last longer than six months, affecting your day-to-day functionalities, along with your mental health. It can occur at any time in any part of your body. While physical pain can be alleviated by medication or physical therapy, the emotional aspect of this condition must not be overlooked.
Mental well-being during this period is of utmost importance. Utilizing the right psychological facilities may help immensely in managing your chronic pain. While this condition can occur due to various reasons, you must take control and engage actively in pain management. You can chart out plans and take some actionable steps to elevate the quality of your life.
This ailment can last for several months. If not treated appropriately, it may worsen your pain or lead to depression and anxiety. Read on to find a few effective approaches to handle this condition aptly.
1. Try Meditation and Deep Breathing
Meditation and deep breathing can help mitigate your pain in multiple ways. Practicing mindful meditation can alleviate conditions such as anxiety and stress. By paying attention to your thoughts and feelings, you may start to feel calm and present. Several studies have shown that meditation activates and enhances the region responsible for emotional regulation.
Additionally, you can also practice deep breathing. Find a comfortable spot and let go of the constant stream of thoughts. Take a deep breath through your nose, expanding your lower rib cage. Gently breathe out after a few seconds. Repeat it a few times.
You can also do the same by focusing on a particular spot or saying a few chants. This creates repetitiveness, which helps in calming the mind.
2. Curb Your Alcohol Intake
Drinking less or no alcohol can improve your mood and sleep cycle. Consuming alcohol to alleviate your pain is an improper pain management technique. While chronic pain may already have dire effects on your sleep, alcohol consumption can worsen your sleep patterns. Lowering your alcohol intake can immensely improve your way of life. Other benefits may include decreased anxiety, higher energy levels, and a lower risk of developing other severe diseases such as cancer.
3. Find Support Within Your Community
It is integral to realize that you are not the only one suffering from this condition. Joining support groups may help you get together with people who are in the same boat as you. They may understand you better and can help you navigate through the pain effectively. These groups can help you replace your helplessness and isolation with support and unity and may encourage you to lead healthier lives. It may boost your self-confidence and help in eradicating issues concerning anxiety and depression.
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4. Pay Attention to Your Diet
Having a healthy meal, one that is well-balanced and nutritious, may help in lessening your pain. An unhealthy diet can fuel systemic inflammation, thereby inducing chronic pain. Foods such as leafy vegetables, whole grains, nuts, olive oil, and berries are anti-inflammatory in nature and can help relieve any type of inflammation. Not only do they strengthen the immune system, but they also reduce any kind of irritation that you may be feeling.
Instead of consuming processed food and sugary drinks, try eating items with high nutritional value. Add whole grains and proteins to your meal, including brown rice, nuts, and fish. Do not forget to include leafy greens and healthy oils to make your meals heartier!
5. Try Not to Focus On It
Focusing on your pain may aggravate it instead of reducing it. Distract yourself by participating in something that you love. Find something that brings you joy and keep yourself busy with it. The activity may include singing, writing, or re-reading your favorite novels, but make sure that you are highly engrossed and distracted enough not to think about the pain you may be suffering from. This will bring about a positive outlook in your life and help you grow through the pain. Consider spending time with your loved ones or engaging in your favorite past-times or hobbies. You can even try to journal your thoughts and feelings to keep yourself engaged.
6. Don’t Do Too Much At Once
Don’t overwork yourself in order to get better. This may fuel your pain instead of reducing it. Create a routine for yourself that is well-balanced. Set particular times for daily activities, recreation, hobbies, and other tasks that require your attention. This promotes stability and helps set up a framework for your life. Take breaks at regular intervals to not let the pain affect you. Engage in deep breathing if you get overwhelmed by your routine or work. Try to break down your tasks into smaller chunks, and remember to take your time with them.
7. Prioritize Sleep
Low sleep can certainly aggravate the pain that you might be feeling. Having a regular sleep routine enables your brain to get sufficient resting time. This ensures proper functioning of the brain and enhances your mood and health. Regulate your sleeping pattern by following the steps given below:
- Exercise and stay active during the day to tire yourself out. Engage in healthy activities and keep moving regularly.
- Mediate, journal, or do something that eases your mind and promotes internal peace of mind.
- Try to sleep and get up at the same time every day. This adjusts your body clock and leads to a healthier lifestyle.
- Turn your bedroom into a comforting space and play mindful, soothing music to loosen up your tense body.
When to Seek Professional Help
The effects of chronic pain can be subtle initially but prove to be fatal in the longer run. Look out for these signs to know when you should seek professional help.
- Your pain is persistent and continues for a longer time than expected.
- It affects your daily activities and causes hindrances in your social or work life.
- You are unable to move or become immobile. It puts a curb on your physical movements.
- It ruins your sleep routine, or the quality of your sleep deteriorates.
- You are unable to focus on anything else but your pain. You suffer from a lack of concentration and motivation.
- Over-the-counter medications cease to work and do not help in reducing the pain.
- It induces a lot of stress and anxiety in your life.
- Although the pain may disappear for a few days, it keeps coming back at regular intervals.
Get Started with a Trusted Provider on DocVita Today
If you feel that you or a loved one is suffering from chronic pain, it is advisable to connect with a trusted provider and find mental health care. This condition may affect your way of life and can lead to other severe conditions, such as depression and anxiety, if not treated timely and appropriately. It is integral to monitor your physical and emotional well-being during this period. Consider seeking help from a specialist to help you navigate and support you on your journey to betterment. Just take a look at the provider profiles on DocVita’s website, and book yourself an appointment with a specialist today!