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Welcome to the PainSupport Newsletter
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Editor: Jan Sadler
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No.172 Summer 2009
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If you’d like to
receive our newsletters each month, please click here to sign up:
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newsletter@painsupport.co.uk
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Endorphins - your magic mood-boosters
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by Jan Sadler
of PainSupport
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www.painsupport.co.uk
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Endorphins are our body’s neurotransmitters that offer many health
benefits, including playing a key role in boosting your mood and reducing
anxiety and depression. Much research has been done into the effect of
endorphins on body and mind. Dr. Laskowski, of
the Mayo Clinic says, "Endorphins are the body's natural pain
reliever."
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These magic mood-boosters are released during exercise and
when you are relaxed and happy and involved in an interesting activity or
task.
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YOUR JOB
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Your job is to plan activities that are specifically designed
to release these natural life-enhancing, pain-relieving chemicals. Each morning, before you get out of bed,
make an endorphin plan to ensure you’re getting your daily dose of ‘magic
moments’!
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Choose something from each of the four sections below and
dedicate the time during the day just to YOU. Regard the time as an
unmovable, unalterable appointment with yourself.
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Laughter and
Fun
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Laughter and fun are guaranteed to produce endorphins, so, watch
funny film/DVD, listen to humorous radio programmes, keep a file filled
with funny quotes/jokes and read it often. Stroke/play with a cat, dog or
other pet. Play lighthearted board games. Best
of all, chat to friends who uplift and cheer you.
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Nurture
Yourself
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A relaxed state triggers the outflow of endorphins. Take a
walk but do it in a totally aware, meditative state, being 'in the
moment'. Concentrate on the moment to moment movement of your body
and notice everything all around you. Notice how you become peaceful and
'as one' with your surroundings.
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Lie down and relax deeply, visualise being in a beautiful and
peaceful place, give yourself time to imagine all your surroundings. See
yourself as being totally healthy and moving freely and easily.
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Have a spa night in, or book a professional massage. For the
spa night take an hour or so before bedtime for a candlelit bath and fill
the bathtub with bubbles and relaxing essential oils, listen to some
music that chills.
Make sure the towels are warm and that you have
a lovely warmed bed to slide into afterwards.
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Meditate: close your eyes and for 10 minutes or so concentrate
solely on your breath going in and out in a slow and rhythmic process. As
you become aware of your thoughts just bring your attention back to your
breathing.
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Interests and
hobbies
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Pick up an old interest or start a new one. Anything at all,
as long as it involves you being deeply involved, from making collections
and displaying them beautifully, painting, writing, gardening or growing
houseplants drawing, stitching, model making, scrapbooking, reading,
music, singing, etc. etc. Join a local interest/hobby group – try
your local adult education classes. There are online courses for those of
us who can’t get out.
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Movement
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Exercise really is your best friend! As well as encouraging
those happy feel-good endorphins, exercise keeps you fit and toned,
flexible and mobile – it reduces pain too. It doesn’t have to be overly
strenuous, try swimming, Tai Chi, Pilates or yoga. Find a local group to
join if you can, but there are plenty of DVDs available too. And don’t
underestimate the power of walking as an excellent exercise.
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You DESERVE
time just for yourself and you DESERVE little luxuries and treats – so
start today and get your daily dose of magic mood-boosting moments!
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TOP TIPS
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If you
haven’t already seen PainSupport’s Top Tips
page, here it is:
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http://www.painsupport.co.uk/relief/15toptips.html
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And click PainSupport’s links below for wonderfully relaxing
and endorphin-producing CDs and downloads:
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www.perfectrelaxation.com/generalrelaxationcds.htm
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or
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http://www.painsupport.co.uk/products/02tapes01.html
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Log on to PainSupport for more helpful ideas, new friends, advice
and support.
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© Jan Sadler www.painsupport.co.uk
July 2009
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Stress Reducing Tip
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Start the day
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Try this exercise. Every morning
when you wake, look out to the morning sun, deliberately smile, with eyes
wide open, whilst gently massaging your head and face for several
seconds. This will encourage starting the day with a positive attitude.
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And why not try one of our CDs or downloads! There are
beautiful visualisations and wonderful imaginary places to explore on
them all.
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www.perfectrelaxation.com/generalrelaxationcds.htm
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or
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http://www.painsupport.co.uk/products/02tapes01.html
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It worked for me!
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K, one
of our PainSupport members in Canada sent in these tips,
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"I use
meditation for pain control. Breathing exercises are also great; I focus
on an object and breathe slowly and deeply. I also use aromatherapy,
I like lavender and almond scents."
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Please tell us!!
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If you try
any product or therapy that helps you in some way, do let us know. Even if it only reduces symptoms a
little it may help others too.
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ItWorkedForMe@PainSupport.co.uk
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Cooking and kitchens
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There's a lot of help around for those of us who find cooking
a challenge because of pain or disability, ranging from buying prepacked prepared vegetables and meals, to helpful
kitchen equipment and using simple recipes. For some healthy and easy
recipes see PainSupport's recipe page:
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http://www.painsupport.co.uk/advice/03recipes.html
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Lakeland is a good place
for gadgets:
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www.lakelandlimited.co.uk
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Disabled Living Foundation provides factsheets, advice and
equipment:
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www.dlf.org.uk
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Remap’s volunteer experts will tailor-make equipment for
around the house and give them, free, to the people who need them:
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www.remap.org.uk
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If you find cooking particularly difficult, you can ask
your doctor to arrange for an occupational therapist to conduct an
assessment of your kitchen and advise on alterations and equipment.
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PainSupport Website Recommendations
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An interesting website which helps to explain the experience
of pain and lack of energy to others.
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http://www.butyoudontlooksick.com/the_spoon_theory/
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MedicDirect is a useful
website with information about all things medical, including information
about drugs and also operation procedures - what to expect and what is the
likely outcome:
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www.medicdirect.co.uk
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Enabled
by Design is a community of people passionate about well designed
everyday products. By sharing their loves, hates and ideas, Enabled by
Designers challenge the one size fits all approach to assistive equipment
through the use of clever modern design.
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www.enabledbydesign.org
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PainSupport Newsletter
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If you have friends who you think would like our newsletter,
you are welcome to forward it to them.
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If you’re reading this and haven’t already signed up for your
own copy, just write to us and we’ll add you to our mailing list, PLUS
you’ll be first to hear of the latest news, offers, etc, AND receive the
PainSupport Tool Kit – an easy-to-use guide to pain relief methods!
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signmeup@painsupport.co.uk
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Tool Kit
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If you liked any of the above
ideas why not keep them in your Tool Kit notebook or folder of self-help
pain relief methods. Your Tool Kit is especially useful when pain flares
up. It will give you constructive ideas to focus upon so you can move
forwards.
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NB Don’t forget your FREE
Pain Logs – find them near the end of the newsletter.
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The
PainSupport Contact Club
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An Invitation…
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If you’re not already a member,
why not join our highly successful, popular and free Confidential Contact
Club and Discussion Forum? Ease the pain by sharing life's ups and downs
with those who understand – and perhaps find some answers too. Here is
message recently received from C, a member of the PainSupport Contact Club,
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"I just
had to tell you I’ve met up with a friend that I met through the contact
club! Thank you so much. She’s my special friend and we contact each
other every day. It’s been wonderful to meet her at last."
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Join the Contact Club...
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Click our Registration Page below
to find new friends:
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www.painsupport.co.uk/data/cc_registration
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Join the Discussion Forum…
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Complete a separate short registration
form for the friendly and helpful PainSupport Discussion Forum:
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www.painsupport.co.uk/data/df_register
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Words of wisdom
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"A happy person is not a person in a certain set of
circumstances, but rather a person with a certain set of attitudes "
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-- Quote from
Hugh Downs
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Keep Smiling…
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Bartender Jokes
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Four fonts walk into a bar The
barman says "Oi - get out! We don't want
your type in here".
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A jump-lead walks into a bar. The barman says "I'll
serve you, but don't start anything".
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A sandwich walks into a bar. The barman says "Sorry we
don't serve food in here".
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A priest, a rabbi and a vicar walk into a bar The barman
says, "What's this, some kind of joke?"
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Editor’s Note
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I hope you find the above ideas
useful. For more information and ideas for pain relief, please go to the PainSUPPORT website, address below. Follow the links
to the Useful Products/Books or ‘Tapes’ pages for Downloads, CDs and books.
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All best wishes – and keep
smiling!
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Jan at PainSupport
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www.painsupport.co.uk
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Your FREE ‘pain logs’!
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Print off as many copies as you
need. They will help you keep track of your pain, find out what affects
it, and can be use for medical consultations, if necessary, to show your
doctor how your pain affects you.
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a) www.painsupport.co.uk/enewsletter/painlevelslog.pdf
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This log will be a record of
your actual pain level.
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b) www.painsupport.co.uk/enewsletter/painfeelingsandactivitylog.pdf
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This log will help you to
discover how your activities and feelings may affect your pain.
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You may print the above
Newsletter for your own personal and private use but if you wish to use
all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.
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Many of the tips in this
Newsletter are not from medical sources, so please use your own
discretion or, preferably, check it out with your doctor, before trying
any of the suggestions. Please also have any undiagnosed pain checked out
by a doctor.
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Products, sites and
organisations mentioned in the Newsletter are merely being brought to
your attention. Check everything yourself before purchasing or acting on
any of the information. PainSupport is not responsible for the content of
any other website mentioned. PainSupport NEVER passes on your email
address to anyone else without your prior permission.
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We hope you enjoyed reading
this newsletter. However, if you'd rather not receive future PainSupport
newsletters, please let us know. unsubscribe@painsupport.co.uk
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Copyright © Jan Sadler 2009
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