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Welcome to the PainSupport Newsletter
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Editor: Jan Sadler of PainSupport
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No.196 July 2011
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Just Imagine…
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by Jan Sadler
of PainSupport
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www.painsupport.co.uk
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© Jan Sadler 2011
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Did you know you can use the power of your imagination to
help relieve your pain? Visualisation is a powerful tool to add to your
'kit' of pain relief techniques.
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Many studies have been done to prove how using
visualisation can make changes to our lives. Here's one good example. In America,
three groups of basketball players had their performance measured when
goal-shooting at a basketball net.
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One group practised for twenty minutes a day, another group
did not practice at all and the third group imagined practising their goal-shooting skills. After twenty
days each group's performance was tested again.
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- The group with no practice had not improved at all.
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- The group which had practised their skills had improved
by 24%.
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- The big news was that those who did nothing but visualise shooting goals had
improved by 23%, virtually the same as those who had practised in
reality.
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This particular research was with sporting skills but the
same findings were found to apply to many other aspects of our lives,
including reducing pain and encouraging fitness and health.
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We all already use visualisation skills, even though we
may not realise it. If you can imagine a tempting plate of crispy chips
or licking a delicious ice cream cone, you can visualise! The images only
come fleetingly but that is enough to make real changes in your body.
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Think again of the chips and now imagine everything about
them – and take your time, don't rush...
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See them on your plate or in the bag, notice the colour
and shapes, smell the sweetness of the potato and the sharp lemon or
vinegar aroma, and finally, pick up a chip, feel its crispy edges and the
contrast of the soft centre. Put the chip to your mouth… and now imagine
eating it.
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I expect that just imagining the delicious flavours gave
you hunger pangs! This is because your brain doesn't know the difference
between your imagination and reality. For instance, when you watch a
scary film you can start to feel tense and agitated. You know there's no
danger, but the part of your brain that responds to your imagination
doesn't know the scary event is not real. If you read a funny story you
will laugh and feel good - although the story is only 'seen' in your
imagination.
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As you can see, your imagination is powerful, which is why
it can be used for pain relief so successfully.
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Ideas for
using Visualisation for Pain Relief
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Before you begin your visualisation, spend a few minutes
relaxing. Make sure you are comfortable, warm, and have plenty of quiet
time to yourself. Breathe out very slowly and when you feel your body
starts to become still and relaxed, begin your visualisation.
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Choose from one of the visualisation ideas below or make up a
scenario or your own. It's important to take your time and not rush
through. Go slowly and savour everything about the scene you are creating
in your mind.
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1. 'Safe Haven'. Build in your
imagination your own 'Safe Haven'. Your Safe Haven is a totally peaceful
and beautiful place to which you can retreat. It could be by stream, in a
garden, on a hill, in a lovely cottage – or absolutely anywhere you enjoy
being and where you can relax totally and let your pain drift away!
Imagine the scheme in full vivid Technicolor and keep on adding more
detail to your Safe Haven over time.
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2. 'Sunlit Stream'.
Imagine you are sitting on the bank of a flowing, bubbling stream.
Sunlight sparkles on the glistening pebbles as the water tumbles and
rushes over them. You dabble your feet in the cool water. You feel the
relief as the water soothes and relaxes you and you allow any painful
sensations to flow away downstream and out and away to the sea.
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3. 'Fit and Strong'. Imagine
yourself as you would like to be: fit, healthy, strong. See yourself
doing all you would like to be doing. Say to yourself as you go about
your imagined activities, "Comfortable body, strong body" or
similar words with the outcome you desire. When you have finished your
visualisation and are going about your day, repeat this direction to
yourself, over and over, day after day.
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4. 'Find Comfort'. Find
a comfortable part of your body and explore in your mind how it feels,
does it feel soft, warm, cool, large? Does it feel like anything else?
Perhaps it has a comforting warm glow? Once you have a good idea of how
this part feels, see if you can imagine some of this comfort and ease to
spread around and into the hurt area, to soften and release the pain.
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5. 'Change the Pain'.
Try changing how the pain seems to you into a more tolerable image. First
of all, how does the pain feel to you?
Use the first images that come to your mind. Now change the image,
making the new image positive and very strong and clear. You could change
burning heat into coolness, or a hot red sensation into a calming blue.
If the pain seems like a tight band, imagine loosening the band and
releasing the pain. If it seems like iron bars, soften them so they melt.
You could imagine a beautiful golden or other coloured, light bathing the
area and soothing the hurt. Be inventive and continue visualising the
image changing the discomfort until the sensations are reduced and you
are more at ease.
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When you have finished your chosen visualisation, ask
yourself how you feel. Do you feel less pain? Less tense? Calm and
relaxed? I think you do!
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Once you have practised with these ideas, find your own
images as these will be the most effective. One huge advantage of using
visualisation as part of your Tool Kit of pain relief methods is that you
can take it with you wherever you go. You need no special books,
equipment or prescription - just your own imagination!
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Picture yourself always as being full of radiant health; hold
this image near to you, whatever your condition. Our natural healing
processes are greatly enhanced when we have a positive attitude and are
open to using visualisation and relaxation techniques.
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© Jan Sadler of PainSupport, www.painsupport.co.uk
2011
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TIP
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We have
plenty of CDs and downloads to lead you through some beautiful
visualisation sessions. All written and recorded by Jan Sadler of
PainSupport.
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http://www.painsupport.co.uk/products/cdsdownloads.asp
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PainSupport is now on Facebook
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Take a look at our new Facebook page! We hope you like it and
share it with your friends and groups. We started the Facebook page to
let more people with pain know about the PainSupport website, our
Discussion Forum and Contact Club and all the other goodies we offer,
like this newsletter and the free ToolKit and Pain Logs.
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http://www.facebook.com/pages/PainSupport/224172004278590
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Stress Reducing Tip
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Change your
focus
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When you feel stressed and under pressure your attention
becomes narrowed down on to what you believe to be the cause of your
stress. You then tend to ignore other information, information that may
actually help you to overcome the stress and put things in perspective.
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A good antidote is to write down the things that were good
about the day. Also to keep a 'gratitude journal' and re-read it often.
This will enlarge your focus and give you a wider view of your situation,
and maybe even some answers.
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‘Perfect Relaxation’ CD or Download by
Jan Sadler
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Let Jan’s relaxing voice take you on some delightful
imaginary journeys and notice how your pain and stress float away.
Perfect relaxation for everyone, especially if you need some help with
visualisation.
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Choose from
exploring a tropical paradise and taking a walk by the sea, relaxing
under an old tree by an enchanting stream or discover a beautiful valley
with your own secret hideaway, plus many other tracks on the Perfect
Relaxation CD or instant Download.
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With relaxation tracks it's very important that you like the
speaker's voice and, with this in mind, you can sample Jan's voice before
you buy.
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www.painsupport.co.uk/products/cdsdownloads.asp
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www.perfectrelaxation.com/generalrelaxationcds.htm
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It worked for me!
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Lesley,
a PainSupport member in the UK, finds planning well ahead
helps her cope with big occasions like Christmas, she says,
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"This
time of the year, in the summer, I start to sort out my Christmas cards!
As I have dexterity problems with my hands and arms, I print address
labels, then, in batches of about six at a time, I stick them on the
envelopes. It is such a good feeling to know I am starting to take
some of the stress away from Christmas.
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"I also
do this with birthday cards and put posting dates on the envelopes. I
find this way I tend not to miss anyone’s birthday or anniversary."
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Tell us!!
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If you
try any product or idea that helps you in some way please 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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'Inner Space' A-Z Challenge
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Inner Space invite you to join The A-Z Challenge to get you
to change your outlook from negative to positive. They say that for
things to change, somebody somewhere has to start acting differently, so
why not start with you? They will make it easy by keeping it simple, and
fun, using illustrations, with links to short meditations and tips to
support your weekly email challenge.
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When we have ongoing pain it's easy to slip into a negative
outlook on life, so a little bit of help is always welcome. I've signed
up, will you?
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http://www.innerspace.org.uk/a-z-challenge.php
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PainSupport Newsletter and Tool Kit
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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 our
monthly email newsletter and the FREE downloadable PainSupport Tool Kit
booklet. You need your Tool 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 image is not of the actual
PainSupport ToolKit!)
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Sign me up for
the newsletter & send the link to the Tool Kit booklet!
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signmeup@painsupport.co.uk
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I already
receive the newsletter but would like to download the Tool Kit booklet.
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Send me the Tool Kit please!
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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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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 SL, a UK member of the PainSupport Contact
Club,
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"I love being
part of the Contact Club and writing to people who are in the same
situation as me. Thank you for all the hard work you do and for giving me
some where to chat to people who understand. Thank you."
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Join or Login the Contact Club for new friends...
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http://www.painsupport.co.uk/connect/contactclub.asp
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STOP PRESS!
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Some of the
latest forum topics – join in and have your say!
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Disability Living Allowance (DLA) problems
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Fibromyalgia and pain
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Spinal Cord Stimulator (SCS)
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Pins and needles and numbness in leg
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Acupuncture
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Antidepressants for pain relief
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New pain drug Tapentadol/Palexia
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Laughter is the best medicine
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Making decisions about having an operation
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Severe spinal stenosis
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The Blue Badge system
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Join or Login the Discussion Forum…
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http://www.painsupport.co.uk/connect/dfviewtopics.asp
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Words of wisdom
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"Instead of focusing on all that you are
not, try focusing on all that you are."
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- - Author Unknown
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Keep Smiling…
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Always remember that the best way to forget all your
troubles is to wear tight shoes!
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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 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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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 as some herbs and supplements may interact with
any medication you may be taking. 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 2011
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