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Welcome to the PainSupport Newsletter
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Editor: Jan Sadler of PainSupport
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No.181, April 2010
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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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Bouncing Back
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by Jan Sadler
of PainSupport
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© Jan Sadler www.painsupport.co.uk April 2010
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Stress and
tension can be a cause of physical pain, and pain itself can cause stress.
As stress and pain increase, energy and enthusiasm tend to dwindle. I
know from my own experience that if this happens I have to take action
quite quickly before a downward spiral of pain>stress>lowered mood
sets in.
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It's quite
understandable that having long-term pain and stress can make us feel
downcast. When we feel low it's easy to slip into being less active than
normal and it can sometimes even be quite difficult to raise sufficient
enthusiasm to do things that we know
would lift our spirits. We can then get into a feedback loop which
leaves us feeling even worse, and breaking out of the cycle then becomes
increasingly difficult.
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When you recognize
that you may be feeling down and lacklustre, this is the time to find
your ‘Bouncing Back List’ (which, of course, you are just about to
make!). Reading your list will give you enough of a boost to kick-start a
mini activity programme. Choosing and doing one or two small things from
your list at the beginning will help to lift your mood. Very soon you
will be on your way to bringing back some energy and enthusiasm to your
life and you will be more able to manage your pain and stress.
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Habits that lift
your spirits
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Our spirits lift and we get some sparkle back when we do
things that we enjoy and are interested in, or do things which give us a
sense of achievement. We can also boost our morale and self-esteem by
doing something physical or something for or with others.
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Make a Bouncing Back List
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Use the four
headings below to make a Bouncing Back List. Think about, and write down,
activities you could do, even in a tiny way, which would fit these
groups.
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1. Activities for
enjoyment and pleasure.
2. Activities for a
sense of achievement.
3. Physical
activities.
4. Social and
meaningful activities.
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Some examples are
below – your list will be
completely different, of course, and geared towards your own
circumstances and interests:
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Activities for enjoyment and pleasure
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Physical activities
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Spend time in nature
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Book a massage
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Have a special meal
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Do stretch exercises
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Listen to music
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Start Tai Chi classes
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Candlelit bath
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Swim
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Watch a good film/ comedy DVD
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Get out in the fresh air or go for
a walk
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Activities for a sense of achievement
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Social and meaningful activities
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Make a birthday card for a friend
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Give support to a friend
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Do some volunteering work
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Do a crossword puzzle
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Ring a family member
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Sort out your photos
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Join a support group
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Try a new recipe
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Make a diary of pleasurable moments each day, no matter how
tiny, and read it often.
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Tackle on-line shopping
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Join the
PainSupport Contact Club and Discussion Forum!
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http://www.painsupport.co.uk/connect/01makingcontact.html
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TIPS
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You don't need to do something
from every group every day but try to schedule activities from different
groups on different days in order to cover the whole range. In this way
you will achieve a balance of activities.
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Use a diary to schedule the activities you intend to do
during the coming week.
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As well as making a diary to record your pleasurable
experiences, it will also increase your satisfaction and enjoyment if you
share them with someone else.
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Keep your Bouncing
Back List handy and add to the activities over time. Start
gradually and build up from a few basic activities that will get you
going when you need a shot in the arm.
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Finally
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Take care you don't overstretch
yourself by taking on too much at once.
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Don’t pressurize yourself by feeling guilty if you don’t
achieve your aims.
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Meanwhile, act as
you would like to be. Act as
though you are feeling better, enjoying yourself and filled with energy
and you soon will be. This technique really does work! Try it and you
will soon feel your energy and enthusiasm return and so enjoy an active
and more fulfilling life.
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Keep your list near you and as soon as you feel you are
sliding down, grab it and do just ONE thing from it, it will give you the
help you need to bounce back.
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© Jan Sadler of PainSupport, www.painsupport.co.uk
April 2010
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Log on to PainSupport for more helpful ideas, new friends, advice
and support.
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www.painsupport.co.uk
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Stress Reducing Tip
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One-Minute Stress
Strategy
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This one-minute stress strategy is simple to do and can make a real difference in how you
handle stress. Try it!
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Deep breathing: when tense, we often breathe from the upper
chest. A full, deep breath helps relieve tension, like this…
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Take a deep
breath, letting your abdomen expand fully.
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Hold it for about
3 seconds.
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Let your breath
out all at once (with a sigh if you want).
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As you exhale,
relax your jaw and shoulders. Think calm…
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Please send us YOUR tips for quick ways to relax and reduce
stress.
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RelaxTips@PainSupport.co.uk
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It worked for me!
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PainSupport
member Pearl (UK) writes,
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I would
like to recommend this product that has helped me a lot I was
relying on painkillers every day and the quantity was slowing increasing
as the months went by. Serra Enzyme was recommended to me and I am
so glad to have found it. I am no longer having to take the painkillers
(at least not very often).
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Buy the anti-inflammatory Serra Enzyme from health food stores
or from Amazon:
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www.amazon.co.uk
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Please tell us!!
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If you
try any product or therapy that helps you in some way, please let us
know, even if it only reduces symptoms a little, as it may help others
too.
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ItWorkedForMe@PainSupport.co.uk
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The ‘Perfect
Relaxation’ CD or Download
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The name says it all! Perfect Relaxation is one of our most
popular CDs and Downloads. Perfect Relaxation has a variety of inspiring
relaxation and visualisation tracks especially designed to relieve stress
and increase health and well-being.
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The soothing tones of Jan’s voice allow you to drift down
into a state of pure relaxation. You are then led, in your
imagination, to a scene where you will find peace, comfort and deep
relaxation - allowing any tension and stress to float free. You can
listen to samples too.
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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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Endorsement
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Michael, PainSupport
member in England , loves the ‘Perfect Relaxation' CD, he says,
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“Thank you for the wonderful CD. I am so
pleased with it, it really helps me relax. It's my favourite of them
all!”
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As always, proceeds from every
sale go towards the upkeep of the PainSupport site.
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Sing for pain relief!
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Singing in the shower or bath can give a boost to your mood
and your health according to a recent study. It makes you breathe deeply
which helps to lift your spirits and counteract anxiety.
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arthritis.about.com/od/music/Music_Therapy
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Get singing at
home:
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http://www.singup.org/songbank/
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Let me know your pain relief tip
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PainReliefTip@PainSupport.co.uk
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Plant Aid
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NASA scientists recently discovered that pot plants can help
detox your home by absorbing vapours that cause fatigue from items around
the home, items such as soft furnishings, paints and computers. Ivy
scored top marks for improving oxygen levels all over the house.
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Gerbera daisies are good at helping to fresh stuffy rooms and
having a weeping fig near your front door will absorb exhaust fumes if
you live near a road. So, get yourself an ivy to stand near your
computer. Peace lilies are also good.
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Take care if you have a cat as these plants are toxic to
them.
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Here’s a list of toxic and non-toxic plants for cats:
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www.aspca.org
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Buy plants online from:
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www.crocus.co.uk
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www.houseofplants.co.uk
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More Plant Aid
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Devil's Claw
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The medicinal herb, Devil's Claw has anti-inflammatory and
muscle-relaxant properties. In a recent study published in Phytotherapy
Research, nearly 75% of participants reported decreased pain and improved
mobility, finding bending and stretching significantly easier. You can
take the herb as a tea, tincture or in tablet form - ask at your local
health food shop, or, even better, get in touch with a medical herbalist
registered with NIMHs, the National Institute of Medical Herbalists :
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www.nimh.org.uk
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Buy Devil’s Claw from Boots:
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www.boots.com
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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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Sign me Up!
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signmeup@painsupport.co.uk
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Tool Kit
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Make yourself a Tool Kit! Use a
folder to keep notes of any self-management pain relief methods you find
useful.
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Your Tool Kit is especially useful
during setbacks or when pain flares up. It will give you constructive
ideas to focus upon so you can move forwards and start to get your pain
under control.
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NB Keep your Pain Logs in
your Tool Kit – you can find a link to them near the end of the
newsletter.
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The
PainSupport Contact Club and Discussion Forum
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An Invitation…
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If you’re not already a member,
why not join our free, highly successful 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 JA, a member of the PainSupport Contact Club,
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“Thank you again
for having such a wonderful web site and Contact Club. It’s so uplifting
when times are bad and I’ve made some good new friends.”
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Join or Login the Contact Club for new friends...
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http://www.painsupport.co.uk/data/cc_contactclub.asp
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Join or Login 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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http://www.painsupport.co.uk/data/df_viewtopics.asp
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Words of wisdom
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Let Go
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Just as the bird has to find the courage to let go of the
branch in order to fly, so we also must let go of our branches if we are
to know the exhilaration of soaring to the highest potential of our life.
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-- Author Unknown
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Keep Smiling…
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How many dogs
does it take to change a light bulb?
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Golden Retriever: The sun is
shining, the day is young, we've got our whole lives ahead of us, and
you're inside worrying about a stupid burned out bulb?
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Boxer: Who cares? I can
still play with my squeaky toys in the dark.
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Border Collie: Just one. And then
I'll replace any wiring that's not up to code.
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Rottweiler: Make me.
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Jack Russell
Terrier: I'll just pop it in while I'm bouncing off the walls and
furniture.
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Poodle: I'll just blow in
the Border Collie's ear and he'll do it.. By the time he finishes
rewiring the house, my nails will be dry.
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How many cats
does it take to change a light bulb?
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Cats do not change light bulbs. People change light bulbs.
So, the real question is: 'How long will it be before I can expect some
light, some dinner, and a massage?'
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ALL OF WHICH PROVES, ONCE AGAIN, THAT WHILE DOGS HAVE
MASTERS, CATS HAVE STAFF!
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- - Author Unknown
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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 and/or Perfect Relaxation websites, addresses below.
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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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www.perfectrelaxation.com
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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 2010
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