Stress reduction techniques to help you manage pain

Stress reduction techniques to help you manage pain

Living with persistent pain can be very stressful at times. Stress is also one of the many things that can impact chronic pain. Often people report that their pain condition flares up or is made worse at a time of acute stress. This is normal and happens to everyone – we have made a short video on this (see below).  

Therefore, it is important to try and find ways to manage stress in order to help cope with pain.  

 

What is mindfulness? 

Mindfulness is technique that helps people manage stress by teaching them to focus their attention on the present moment. This means acknowledging what they are thinking, feeling, and experiencing, right now, with non-judgement and curiosity (even if they are experiencing something difficult like pain). This helps people reduce stress by learning that difficult experiences (like worries about pain, anxiety, or physical pain) are part a normal part of our changing experience in the moment which helps them distance themselves from these experiences (this distance from difficult feelings is called cognitive diffusion).  

Disclaimer:  

Mindfulness can bring up difficult thoughts and feelings which can cause distress. If this happens to you, maybe now is not the right time to use mindfulness or perhaps you need some support with managing what comes up.  

Click the links below to be taken to some mindfulness meditations that are useful for people with chronic pain. 

For a range of other mindfulness and relaxation videos created by our team please visit our YouTube channel at

https://www.youtube.com/@WirralChronicPainService-dl6jj

 

What is diaphragmatic breathing? (deep breathing) 

Deep breathing is another good way to reduce stress around chronic pain. Because they activate the built in soothing system in the brain which is designed to help you feel more relaxed.  However, the links below will take you some of the exercises we use on our programs. 

 

What is progressive muscle relaxation? (PMR) 

PMR is a technique that helps people reduce stress by having them scan tense and relax their muscles in a sequence. It is particularly useful for those who live with chronic pain as it can help you identify when you feel stiff or tense. This technique also activates the soothing system in the brain and will help you feel more relaxed. Click the links below to be taken to a guided PMR activity. 

Disclaimer: in this service we recommend doing activities like they will help you manage stress and will not increase your current pain. 

However, if you have a new injury, e.g. you fell over yesterday and twisted your arm, we recommend that you speak with your GP before trying this activity.