I'm sure you've found yourself out of your comfort zone at times too. Things don't always go as we would wish, despite the best of planning. Perhaps you were late for a meeting, held up in a traffic jam or in a long queue in the supermarket? When this happens you may feel trapped, impatient and unable to see a way out of the dilemma. You may also be concerned about having a pain 'flare-up' or using up all your energy in a fruitless way.

What can you do when you feel out of your comfort zone?

Stay as calm as possible is the answer, both physically and mentally. Here are two easy ways to achieve it.

1. Your breath. To stay calm, take a few deep breaths through your nose and let them out v-e-r-y slowly. Any tense muscles will begin to relax. The slow breathing will help you to think more clearly and to see if there is any way you can improve the situation.

2. Your thoughts and feelings. If you start to feel worried, say 'STOP!' to yourself. Take a few more slow, deep breaths to slow your system down. Reassure yourself with phrases like "It's OK, I'll be fine, I can handle this if I stay calm".

There may be nothing you can do to improve the situation. If so, it's best to accept the circumstances as they are, stay as calm as possible and 'go with the flow'. We can't be in control of everything in our lives and sometimes these situations happen.

When the event is over, make sure you rest and relax. Do whatever helps you the most, perhaps a hot relaxing bath, ice packs or a calming visualisation.

Later, you can look back and see if there are any ways you could have handled the incident differently to avoid accidentally stepping too far out of your comfort zone in the future.

    TIPS

1. Ask for directions before you go anywhere.
2. Check out Google maps and 'street view' to help to plan your journey carefully.
3. Hospitals have plans of their buildings available on their websites. You could print a copy to take with you so you know where to go.
4. Take your TENs machine, wedges, lumbar rolls, hot and cold packs and any other comfort items you need.
5. A book or e-reader is useful too.
6. Take a drink, blanket and pillows in your car in case you get held up anywhere.
7. Look out for someone you could ask for help in some way.
8. When waiting, don’t carry on sitting in discomfort. Get up and move around now and then.
9. If it would make things easier for you, don't be shy, ask if there is somewhere you can lie down whilst you wait.
10. Sometimes just talking to other people helps, particularly is you can see a funny side to the situation, laughter is great way to relieve tension.

Check out our pages on Breathing and Dealing with Stress:
Breathing Techniques
Dealing with Stress

Endorsement: Claire W says, "Dear Jan, Thanks a million for the 'Pain Relief Without Drugs' CD. I have reduced my painkillers down to only one a day from 3 a day! It has helped me so much and I just love listening to the Golden Healing Light visualisation, it's so relaxing and my pain disappears completely."

Fatigue is a major source of stress.

Regular short breaks help to prevent your mind and body from becoming fatigued. Take 5 minutes every hour or so to read something uplifting or humorous, chat with a friend, tend your houseplants or use the time to stretch your muscles.

You can relieve neck and shoulder tension easily - rotate shoulders backwards and forwards, lift shoulders up high then let them drop, releasing the muscles. Soften your jaw. Take three deep breaths. Let go of stress and tension.

Please tell us!!
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.
ItWorkedForMe@PainSupport.co.uk

They offer free booklets and courses on improving your mood. Courses include topics such as "Understanding why we feel as we do", "Using Anxiety Control Training relaxation" and "Helpful and Unhelpful behaviours".

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"Hey look, I'm a vet - I don't need to ask my patients these kind of questions, I can tell what's wrong just by looking. Why can't you?"

The doctor nodded, looked her up and down, wrote out a prescription, and handed it to her and said,

"There you are. Of course, if that doesn't work, we'll have to have you put down."

All best wishes – and keep smiling!