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Welcome to the PainSupport Newsletter
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Editor: Jan Sadler of PainSupport
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No.185, August 2010
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Moving Forward from a Set-Back
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by Jan Sadler
of PainSupport
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www.painsupport.co.uk
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© Jan Sadler 2010
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Most people with pain can expect to have set-backs from
time to time. It’s only natural because of the variability of our
condition. Set-backs often occur when we forget to pace ourselves and do
too much.
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I know from my own experience and from comments from my
members on the PainSupport Discussion Forum, that when pain flares up,
the first emotions to hit us are fear and blame. We tell ourselves, “Now
I've done it – why did I do that?” and “This time the pain won’t settle
down.” Then, even more negative
thoughts flood in, which create further tension and pain. We may even
become anxious or depressed. We forget how to help ourselves, or even
that we can help ourselves.
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From very early days with my pain, I investigated and developed
various ways of coping with set-backs. I don't have much leeway with my
back condition and my pain can increase very easily, so I had plenty of
practice trying different techniques when pain flared up and so have discovered
the most effective.
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I found it is best to be well prepared for dealing with any
future pain set-backs. If you have some strategies in place, you will
then know what to do. You will lessen the extent of the suffering and
move forward more quickly into a more positive and constructive frame of
mind. This will enable you to gain control and reduce your pain. However,
if the set-back is unusually severe or you have new pains, it’s best to
get it checked out by your doctor.
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Suggestions for
moving out of pain set-backs
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1. Watch your language! Resist being annoyed or harsh with
yourself. Speak kindly and with understanding and compassion to yourself.
Tell yourself,
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"I'm OK".
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"I need to be especially kind to myself now."
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"This has happened before and I know it will
pass."
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Make a collection of any more phrases or ‘sayings’ that you
find particularly reassuring. Read them often. It’s also helpful to write
down your fears and put them in perspective.
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2. Your breath is the key to peace of mind and pain
relief. Slow, regular breathing from the abdomen is calming and relaxing,
and helps to release the tension and pain. Allow the out-breath to be
longer than the in-breath. Take a few minutes for a ‘breathing break’
every hour.
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3. Pace yourself. Prioritise your tasks. Break up tasks into
smaller segments and rest in-between. Cut down activities until you
recover. Be good to yourself and say ‘no’ to any excessive demands upon
you until you are feeling better.
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4. Be patient. Stop battling. Accept the situation and
allow it to take its is course. Go with it… allow time to pass… time
heals. The pain ‘flare-up’ WILL settle.
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5. Make time for extra relaxation, visualisation and/or
meditation sessions. Find relaxation CDs for pain relief and peace of
mind. There is a large choice of books and CDs on the PainSupport
website.
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6. If you are taking extra rests, you still need to keep as
mobile as possible to prevent you stiffening up and causing even more
pain. Every hour or so, do some very gentle exercises or stretches. Even
a moment or two of movement will help to keep you flexible.
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7. Try hot and/or cold packs on the painful area. Use cold
for any inflamed areas and hot for comfort and relaxation. Hot
baths/showers can also be relaxing and soothing.
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8. Talk it over with someone else. PainSupport has a
‘Contact Club’ and a friendly and helpful Discussion Forum where you can
find others who understand and ‘have been there’.
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9. On the other hand, try not to dwell on the pain
constantly. Distract yourself with whatever interests you and whatever
you can cope with doing, such as reading, crosswords, DVDs, etc.
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10. When you're feeling a little better, think about what
caused the extra pain and see if there is anything you can change in your
life to help avoid it happening again.
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When you have a set-back or pain ‘flare’ you need ideas for
coping close to hand for immediate use. You could print out this list as
a reminder and keep it safe for the future. Keep it with your Tool Kit*.
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TOP TIPS
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Focus on
constructive ways to help yourself.
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Focus on what you
CAN do, not on what you can’t do.
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* More information about your Tool Kit further down the page.
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TIP
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See PainSupport’s page on pain
relief:
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http://www.painsupport.co.uk/relief/00about.html
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© Jan Sadler of PainSupport, www.painsupport.co.uk
2010
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Stress Reducing Tip
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Pain and Stress
Reliever
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Try the 'Pain and Stress Reliever' below,
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STOP what you're doing - bring your attention to your body.
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Breathe in gently through your nose right down into your
abdomen.
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Breathe out gently through your mouth, with a slight sigh.
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Imagine all the pain flows out with your breath.
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Notice the release of tension in your body… and smile on
the out-breath.
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Enjoy the feelings of calm and of being in control.
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Take 6-10 slow breaths like this as soon as you feel under
pressure from pain or stress.
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It worked for me!
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UK PainSupport
member Cath says she drinks Lidl's green tea and loves it. She says,
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“I find using
each bag twice that the 2nd cup is actually better than the 1st as it's
less bitter. The first time my friend used a teabag twice I thought she
was being very mean but try it, the 2nd bag really is better than the
1st. It takes a couple of weeks to get used to green tea but with all the
health benefits that we're told it has I'm so glad I persevered. Cath”
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Green tea has many health benefits. Buy Green Tea from your
supermarket or healthfood shop but if you really don’t like the flavour,
you can buy it as a supplement from Holland & Barrett:
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www.hollandandbarrett.com
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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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Relax and Release your Pain, CD or
Download
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This is
a beautiful recording by Jan Sadler, of PainSupport. It is perfect for
both beginners and those more experienced with relaxation and pain relief
techniques.
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From PainSupport member, Julie-Anne (US).
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“Dear Jan, The
Relax and Release your Pain CD is an amazing find for me. I was in despair with my pain, now I
feel so much better. I've got my
life back again. Your lovely voice
is so reassuring and relaxing. I
had no idea I could help myself in the ways you've shown me. Thank you, thank you. Julie-Anne”
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Endorsement from BackCare.org:
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"The team
of eight reviewers unanimously agreed that the Relax and Release your
Pain CD is by far the best relaxation compilation they have ever had the
pleasure of listening to and, more importantly, benefitted from."
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Listen to a
sample.
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Go to either of these pages:
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http://www.perfectrelaxation.com/paincds.htm
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or
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http://www.painsupport.co.uk/products/02tapes01.html
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Proceeds from every sale go
towards keeping the PainSupport site up and running.
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Ginger up your life
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Root ginger has many, many uses. From various studies it has
been found to relieve travel sickness, sore throats and help with fevers
and chills in colds and ‘flu. Ginger stimulates circulation, thins blood
and reduce high blood pressure. It has long been used for chilblains and
poor circulation. Best of all for us, a US study indicates ginger may
be as good as conventional painkillers in treating the pain of
osteoarthritis.
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You can make a comforting drink by grating or slicing a small
chunk of ginger into a teapot or cup. Add hot water and honey if you like
it sweet. Let it stand for 10-15 minutes before drinking it either warm
or cold.
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Many thanks to Holland & Barrett’s Healthy magazine for
the above information:
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http://www.healthy-magazine.co.uk/
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Buy ginger
from Holland & Barrett
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www.hollandandbarrett.com
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Let me know
your pain relief tip
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PainReliefTip@PainSupport.co.uk
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PainSupport Newsletter and Tool Kit
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You need your Took Kit for when
pain flares up. You will then have some great ideas at hand for getting
your pain under control.
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NB Keep your Pain
Logs in your Tool Kit – you can find a link to the Logs near the end of
the newsletter.
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You are welcome to forward this newsletter to your
friends. Click the link below if you haven't already signed up for
PainSupport's monthly email newsletter and the FREE PainSupport Tool Kit.
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Sign me up for
the Newsletter and Tool Kit!
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signmeup@painsupport.co.uk
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I already receive the
Newsletter but would like the Tool Kit.
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Send me the Tool Kit please!
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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 M, an Australian member of the PainSupport Contact
Club,
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“Jan, Thanks
for your message about the Contact Club. I'm writing to let you know that
I have made contact with a friend from the Contact group, a lady about my
own age. We have exchanged a few emails now and I am finding it rewarding
and helpful. It really brings you down to earth to share with people who
are fighting much greater battles than you are and you appreciate people
more. Kind Regards, M. Australia.”
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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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http://www.painsupport.co.uk/data/df_viewtopics.asp
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Words of wisdom
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“'Life isn’t
about waiting for the storm to pass. It’s about learning to dance in the
rain!”
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-- Author Unknown
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Keep Smiling…
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So true…
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Junk -
something you keep for years and throw away two weeks before you need it.
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A key ring is
a handy little gadget that allows you to lose all your keys at once.
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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 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) The log below will be a record of your actual pain
level.
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www.painsupport.co.uk/enewsletter/painlevelslog.pdf
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b) The log below will help you to discover how your
activities and feelings may affect your pain.
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www.painsupport.co.uk/enewsletter/painfeelingsandactivitylog.pdf
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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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Please use your own discretion
or, preferably, check it out with your doctor, before trying any of the
suggestions in this newsletter. PainSupport is not responsible for the
content of any other website mentioned. Please also have any undiagnosed
pain checked out by a doctor.
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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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