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Welcome to the PainSupport Newsletter
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Editor: Jan Sadler of PainSupport
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No.199 October 2011
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Travelling a Rocky Road?
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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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Living
with illness or chronic pain can be a very varied journey. We can never
be quite sure what the next corner will bring. Will it be a rough and
rocky road or a smoother, more pleasant path?
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When the
path is smooth the chances are you're doing something that's helpful in
managing your pain. Things are going well, you are enjoying life and you
feel in control.
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At
other times, you meet many obstacles and the road seems to be uphill all
the way. It's uncomfortable and unpredictable, you feel exhausted,
everything seems difficult and your pain is out of control.
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Whether or not you are on a rough and rocky uphill climb or
on a more even path may seem like pure chance but it needn't just be a
matter of luck. I will show you how to avoid some of the 'rocks' and how
to make your path smoother, easier and more enjoyable.
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When you first have pain and illness progress can be hit and
miss because you are inexperienced in handling your condition. Perhaps
you don't get your medication at the right level, you have difficulty
with your job, and you may do too much when you have a good day and so
exhaust yourself. You are not in control.
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To
travel on an easier path you need to become more realistic about your
abilities and to start taking care of yourself and your energy.
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You will
reduce the chance of 'flare-ups' of pain and make steadier, more
comfortable progress when you learn which activities increase
your pain and which activities reduce your pain.
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You don't need
these on your journey!
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These are some of the hazards you might meet which have
the potential to increase your pain.
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Not having the right medication or using it haphazardly
can mean your pain is out of control. Ignoring or pushing through pain in
order to do something can also cause extra pain. Tiredness, stress,
refusing help from others and even boredom and loneliness are other
factors which lead to increased pain and discomfort making your journey
more difficult than it need be.
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There are plenty
of simple ways to make your journey along the road more comfortable.
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Try some of the ideas below. Work your way through them over
time and include more and more of them in your life.
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Getting control.
Make
sure you take any medication as directed. Get a 'daily pill box' to
remind you when to take your pills. Use hot or cold pads to reduce pain.
Build a good relationship with your healthcare providers. Always make a
note beforehand of questions you want to ask. Try a TENs or other pain
relieving device. Try various therapies, such as acupuncture or massage.
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Stop pushing! Avoid flare-ups
and setbacks. Stop activities before the pain rises,
don't push through pain unless there's an emergency. Break tasks into
small steps, do a little, often, rather than trying to complete a task in
one go.
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Accept help. At times it may
be more sensible to ask for and accept help. Don't be over-independent, your body and health are more important
than your pride!
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Distraction. Take your
attention away from the pain and avoid boredom by getting involved in a compelling
interest or hobby.
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Caring. Choose your
friends wisely, choose people who support you and, if possible, seek out
those who bring some lightness and fun into your life. Find something to
care for, if not human, a pet or a plant.
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Keep moving! Movement and
exercise are so important in order to keep flexible, keep muscle bulk and
to help reduce pain. No need for aerobics though! Even if you can't do
traditional exercises, keep moving, stretch often and walk as much as possible.
Even one minute is better than being immobile. Try gentle exercise such
as Tai Chi or yoga.
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Stay calm. Relaxation
sessions - if you've never tried them, now's the time to start. If you
already know how or have relaxation CDs now's the time to make a promise
to yourself to have a session every day.
Relaxation, meditation and visualisation technique are wonderfully pain
relieving and calming.
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Sleep. Sleep can be
challenging if you are in pain. See our page with tips for a good night's
sleep. Jan Sadler's 'A Good Night's Sleep' CD was recently voted top in
Holland & Barrett's survey:
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http://www.painsupport.co.uk/pages/sleep.asp
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Be upbeat and
constructive. Avoid anxiety and being downbeat. Look instead for ways to
help yourself, learn what you can about your condition and managing it.
Try to keep a positive and interested attitude.
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Laugh often. The very best
therapy! If you need a helping hand, read the thousands of jokes on our website
posted by members themselves. Keep yourself as cheerful as you can.
Singing and humming are great pain relievers too.
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http://www.painsupport.co.uk/connect/dfviewtopics.asp
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Food watch. Certain foods
are said to have the potential to reduce pain - see the Food and
Pain page on the PainSupport website.
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http://www.painsupport.co.uk/pages/foodandpain.asp
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Good luck on your journey. Remember you
aren't alone. There are thousands of us on similar journeys, doing our
best to get off the uphill, rocky route and to find the more comfortable
and pleasant pathways of life.
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Always
remember:
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"A journey of a thousand miles begins with
a single step."
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- - Lao-tzu (604 BC -
531 BC)
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Meaning - choose just
one thing from the list above to improve today.
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"Success
is a journey, not a destination. The doing is often more important than
the outcome."
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-
- Arthur Ashe
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Meaning - spend more time in
the present moment, enjoying fully what you are doing instead of just
wanting the end result. You can apply this philosophy to everything from
cleaning your teeth, doing the washing up, writing a report of waiting to
see your doctor.
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© Jan Sadler of PainSupport, www.painsupport.co.uk
2011
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TIP
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See PainSupport’s
pages on positive thinking:
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http://www.painsupport.co.uk/pages/positivethinking.asp
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Stress Reducing Tip
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Take a Stretch
Break
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Taking regular short breaks to stretch during the day can
do wonders.
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Try this…
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Relieve neck
and shoulder tension by stretching your arms as high as you can. Stretch
and then stretch a little more, then release, bringing your arms down
gently. Circle your shoulders forwards and backwards once or twice.
Gently move your head from side to side and up and down, without
straining or pushing. Let your jaw relax. Soften around your eyes. Take
three deep breaths through your nose.
Mentally let go of stress and tension as you breathe out through
your mouth.
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Always take advice from your doctor or physiotherapist about
any new exercise you want to try as not all exercises are suitable for
every condition. Never push through sharp pain.
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It worked for me!
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UK
PainSupport member, Lynn A says she's been working on her Gratitude
Journal. She found this great idea on the Happy Rambles website:
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"Every
evening they email you the question "What are you grateful for
today?" You then reply with three to five things which is stored in your own private online gratitude
journal. No-one else can see it. You can easily re-read your past entries
and even add photos."
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http://happyrambles.com
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Lynn went on to say
that reading over your previous entries can be a great pick-me-up when
you're feeling stressed or depressed.
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Please 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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Pain and Stress Relief CDs and Downloads
by Jan Sadler
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Jan's CDs and downloads are ultimately relaxing. You don't
have to do anything, just listen and your pain and stress will float
away.
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There are techniques and tracks for everyone. You can listen
to samples from the CDs to make sure they are right for you.
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Relax
and Release your Pain. A beautiful recording by Jan at PainSupport. It is
perfect for both beginners and those more experienced with relaxation and
pain relief techniques.
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From
BackCare.org: "Our 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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www.painsupport.co.uk/products/cdsdownloads.asp
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www.perfectrelaxation.com/generalrelaxationcds.htm
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Pain Relief Patch
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From 'Hotties', the microwaveable hot bottle people, a new
pain relief patch. They say it's ideal for isolated aches and pains,
joints, hands, feet, top of shoulders and neck etc. Heat briefly in the
microwave for warmth and relief. Reusable. £ 4.99
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www.hotwaterbottles.net/pain-relief-patch
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We're on Facebook
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Visit
our new Facebook page – we hope you 'like' it!
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www.facebook.com/pages/PainSupport/224172004278590
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Volunteers invited to join a study survey
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An
invitation for people with back pain to complete a study survey by a PhD
student at the Psychology Department, Royal Holloway, University of London.
The survey is about the impact of back pain on patients' feelings and
coping. To find out more and a link to the survey please click here:
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http://www.painsupport.co.uk/connect/dfviewreplies.asp?topic=6766&search=
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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 PainSupport's monthly email newsletter and the FREE
downloadable PainSupport Tool Kit booklet.
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(NB image is not of the actual
PainSupport ToolKit!)
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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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Sign me up for
the Newsletter and 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 link 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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An Invitation…
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If you’re not already a member,
why not join our free, highly successful Confidential Contact Club for
friendships and our lively and helpful Discussion Forum? Ease the pain by
sharing life's ups and downs with those who understand – and perhaps find
some answers too.
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Join or Login the Discussion Forum and/or the Contact Club:
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http://www.painsupport.co.uk/pages/forumclubintro.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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Fibromyalgia and pain
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Mindfulness Meditation
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Learning to live with the pain
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Pins and needles and numbness in leg
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Vitamin D Deficiency
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Private FM Clinics
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Spinal Cord Stimulator
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Laughter is the best medicine
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Applying for benefits
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TENs pain relief
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Turning over in bed
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Words of wisdom
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"The most
important trip you may take in life is meeting people halfway."
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~Henry Boye
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Keep Smiling…
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One-liners
from our Forum thread, 'Laughter is the Best Medicine'
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If you watch an Apple store get robbed, are you an iWitness?
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Someone threw a bottle of Omega 3 pills at me. Don't worry, I only suffered super-fish-oil injuries.
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What do you call a rabbit with sunburn? A hot cross bunny.
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My phone's on the blink...
Must be an eye phone.
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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. Please add support@painsupport.co.uk
to your email address book or Safe Sender List.
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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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