Downloadable Ten Footsteps Leaflet
Download the above in a handy printable format. Share with friends and loved ones who might benefit from the information.
The information on this page has been adapted from original content from livewellwithpain.co.uk
Persistent pain is very different from the kind of pain you experience when you touch something hot or injure yourself. It goes on long after normal healing and repair time, and affects different parts of the brain and nervous system.
The best way of reducing pain is to help your mind and brain to turn it down. Read the other nine footsteps to find out how to do this.
Persistent pain can cause a range of problems, including:
Accepting persistent pain as part of your everyday life is a huge help. Rather than struggling to avoid or reduce your pain, you can learn to observe, understand and accept it. This is not easy – it can be hard to accept that you are not the person you were. However, as you accept things have changed, you can switch your energy and focus to living well.
Things that help with acceptance:
Pacing is taking a break before pain, tiredness or exhaustion force you to stop. Many people use pain to guide their activity levels. On a ‘good day’ they try to get as much done as possible until their pain and tiredness increase, forcing them to stop and rest for much longer. This is called the ‘boom-and-bust’ cycle.
How to pace well:
Goal setting is about focusing on the things in your life that you want to change. Your goals need to be SMART:
SMART goals
S = Specific. State clearly what you want to achieve.
M = Meaningful. The goals really matter to you.
A = Achievable. They require some effort but are not too difficult.
R = Realistic. You can fit them into your life.
T = Time-based. They can be achieved within the next few weeks or a couple of months.
A few examples of SMART goals:
Action plans help you work out how to achieve your goal, what you need to do, when you will do it, how often and who else you can involve.
Regular rewards can help you to make progress. Whether big or small, make sure that your rewards are things you really value and make them pleasurable.
Fitness is more fun with friends!
Being more active and building fitness can help – even if it was not really part of your life before pain arrived.
Three things are important:
Things that will help you to get fitter and stay active:
It is normal to struggle with moods when you have persistent pain. People often feel angry, frustrated, fearful and unmotivated because of it.
Here are some things that you can do to manage your moods better:
Many people with pain find that their sleep is disrupted. New research shows that by adjusting what you do during the day, as well as night, it is possible to achieve a healthier sleep pattern.
Four things are important for better sleep:
Healthy eating
Eating well and having a normal-range weight will help you to build better health and cope well with pain.
There are many things that you can do to help achieve a healthy weight – and they don’t always involve a diet! Ask your doctor or pharmacist for a medication review, as some drugs can contribute to weight gain. Reducing portion sizes, cutting out snacks and switching to a Mediterranean diet can help, too.
Managing relationships
Connecting with others can feel like the last thing you want to do when pain dominates your life. Yet doing things with other people is likely to lift your mood and distract you from focusing on your pain. It can also motivate you to do more of the activities you enjoy.
Coping with work
Staying at work or returning to work gives your life routine, structure and purpose. Here are some tips that can help:
Unwinding your body and mind can make a positive difference to your life and your pain. We know that relaxation and mindfulness lessen pain levels, reduce stress and improve concentration.
Mindfulness is being aware of your body and mind in the ‘now’. It’s about noticing what you think, feel or want at this moment without being too critical or judging yourself. There is plenty of evidence showing that mindfulness can help us to live better with difficult health problems such as pain.
Like any other skill, mindfulness needs daily practice and guidance to use it confidently. You can learn it from someone who knows about mindfulness, sign up for an internet course or join a local class.
Here are the different types of relaxation that you can practise:
Setbacks are common while managing pain. Having the confidence to deal with them is a ‘must have’ skill. A setback plan helps you to cope better and reduces the sense of panic that they sometimes cause.
Here are some things that you can include in your setback plan:
Books
Websites
Download the above in a handy printable format. Share with friends and loved ones who might benefit from the information.
Chronic pain affects almost one in four people across Northern Ireland. Local Health and Social Care Board figures estimate that 400,000 people are living with some form of persistent pain.