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How you feel about your pain can affect how much pain you feel….
Living with chronic pain can make day-to-day life difficult. It can affect every part of your life, from self-care, to activities of daily living, personal and work relationships, sleeping habits and stress coping abilities.
Five things persons with chronic pain may tell you:
Everyday is a challenge... you never know what will trigger your pain, when it will start or if it will stop
Pain killers only work for so long, then the pain is back again. The period between waiting to take medication can be unbearable
Most people will not understand how you feel. You still have to try to function as normal as possible even though you have pain. The common misconception "you don't look like you are having pain"
Having chronic pain affects with your mental health. You become easily irritated and you become less social.
Physical activity can be painful, simple things like getting out of bed, a chair or the car, so to tell me that I have gained weight.... there is a reason for that.
Chronic pain is most person's new "Normal". Sometimes, when a person is so used to having pain, when its not there they feel uncomfortable, like they have lost a part of themselves.
"Pain is an opinion formed by the brain"
-V. S. Ramachandran
Stress can worsen chronic pain symptoms. Stress can cause your muscles to tense or spasm, which increases pain. When you feel stressed, levels of the hormone cortisol rise, which can cause inflammation and pain over time.
THE EFFECTS OF STRESS ON THE BODY
Your nervous system is not very good at distinguishing between emotional and physical threats. If you’re super stressed over an argument with a friend, a work deadline, or a mountain of bills, your body can react just as strongly as if you are facing a true life-or-death situation.
Stress is the body's reaction to harmful situations - whether they are real or perceived. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as "fight-or-flight,” or the stress response. During stress response, your heart rate increases, breathing quickens, muscles tighten, and blood pressure rises.
SYMPTOMS OF STRESS OVERLOAD
Emotional symptoms of stress:
Becoming easily agitated, frustrated, and moody
Feeling overwhelmed, like you are losing control or need to take control
Having difficulty relaxing and quieting your mind
Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
Avoiding others
Physical symptoms of stress:
Low energy
Upset stomach, including diarrhea, constipation, and nausea
Aches, pains, and tense muscles
Chest pain and rapid heartbeat
Frequent colds and infections
Loss of sexual desire and/or ability
Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
Dry mouth and difficulty swallowing
Clenched jaw and grinding teeth
Cognitive symptoms of stress:
Constant worrying
Racing thoughts
Forgetfulness and disorganization
Inability to focus
Poor judgment
Being pessimistic or seeing only the negative side
Behavioral symptoms of stress:
Changes in appetite - either not eating or eating too much
Procrastinating and avoiding responsibilities
Increased use of alcohol, drugs, or cigarettes
Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
Effects of Chronic Stress
A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:
Mental health problems, such as depression, anxiety, and personality disorders
Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
Obesity and other eating disorders
Menstrual problems
Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon
TIPS ON HOW TO REDUCE STRESS QUICKLY
We may not be able to control stress, but we can manage it. Here are ten (10) stress-management tips that may help you feel better - and less stressed - every day:
1. Meditate
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.
It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She is a certified life coach in Rome, GA.
3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others -preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
“Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in
each body part.
6. Decompress
Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.
7. Laugh OUT Loud
A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.
8. Crank UP the Tunes
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes - or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.
Use these journals to savor good experiences like a child’s smile, a sunshine-filled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby.
When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.
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