Pain 101
Things to remember:
All pain is real pain and not “all in your head.”
Sometimes we just need validation that pain has a profound impact on our quality of life.
We need education on ways in which pain is anatomical, physiological and exacerbated by social/emotional conditions.
The more pain you have the lower the threshold for feeling pain will get.
The longer you can go with less pain the higher the threshold will be before you feel pain.
The goal is to “de-sensitize” the nervous system that is actually experiencing real pain and turn down the volume on the pain to make it more tolerable.
The pain toolbox
Physiological quieting
Happy baby
Child’s pose
Tapping
Earthing
Massage
Acupuncture
Yoga
Sound therapy
Art therapy
Music therapy
Aroma therapy
Salt bath
Progressive Muscle Relaxation
Emotional release
Strength training
Aerobic exercise
Mantras
DailyOm classes
Journaling
Connection with friends
“Calm” app
Support groups
EMDR
Spiritual release
Prayer
Meditation
(Insight Timer, Head Space)
Nature
Community building
Meet with spiritual advisor
Other
Heating pad
Preferred hobbies
Hot liquid drink
Shower
Analgesic medication
Medical Marijuana
TENS
Splints
Tape
Compression
Assistive devices
Mobility aids
Infrared sauna
Float pool
ADDITIONAL RESOURCES
VIDEO: 6-minute video about chronic pain neuroscience: https://youtu.be/cLWntMDgFcs
WEBSITES: American Chronic Pain Association: https://www.theacpa.org, A site with multiple reliable links about chronic pain and pain management: http://www.instituteforchronicpain.org/resources/educational-links
ARTICLES: Clinical practice guidelines (appropriate for patients & providers) at: https://www.theacpa.org/pain-management-tools/resource-guide-to-chronic-pain-treatments/resource-guide-to-chronic-pain-management/ , A good description of central sensitization: https://www.painscience.com/articles/central-sensitization.php
APP: On-line pain self-management: https://www.liveplanbe.ca , Curable app is a self-directed pain self-management program: www.curablehealth.com
BOOKS: The Stress Management Workbook, by Ruth White, The Stress Reduction Workbook for Teens, by Gina Biegel, Guided Imagery for Healing Children and Teens, by Ellen Curran.