PRactical tips to ease pain and symptoms
Dealing with moments of pain is a set of skills you can learn and practice.
There are many that I teach and practice with people.
Here are 3.
Beforehand, there are some key coaching points.
- It is important to understand your pain as a first step.
- Having a range of skills means you can toggle through to see which works best on the occasion. at different times you need different skills. Because each moment and each pain experience is different.
- Sometimes relief is not immediate. You are creating the conditions for your body systems to change state and this takes time.
- Consistency is key.
- You practice outside of the challenging moments to improve your skill so it is more effective when you need it.
- These skills form part of an overall strategy to overcome your pain.
And a primary insight:
It is not what is happening as much as how you relate that matters.
You have no control over what happens. Life turns up as it does.
How you relate and respond determines what it is like.
This is what you can control and become skilful in doing.
Dealing with moments of pain
RAIN practice
Recognise what is happening: you can label it, “there is pain”. You are turning towards what is actually happening because this is how you transform rather than resist or ignore. It means you are present, which means you are here to look after yourself.
Allow what is happening to be there. Again this means you are here now to take care.
Investigate what is happening. What is happening really? What is going on? Notice the difference between what you are actually feeling and the thoughts about it. Thoughts often give the wrong view or are based on past or future rather than the actual moment, now.
Nurture yourself. Also non-identify. You are not your pain or your thoughts about it. Choose what you can do to soothe and self care. This could be breathing, moving, music, comedy, touch, heat or something else. There are many ways, and each person finds their own way, sometimes with guidance.
You can practice RAIN with mild discomfort to get used to the skill. Then you will apply it more readily when required as you go about your life.
Self-compassion practice
Say to yourself ~
This is a moment of suffering: you are being mindful, present and acknowledging that you are suffering in this moment.
Suffering is part of life: everybody suffers in life because suffering is part of life. It is a shared experience. I am not alone. Everyone has struggles they must deal with.
Soothing self compassion: practice loving kindness by repeating the following phrases…
- May I be safe
- May I be healthy
- May I be free from suffering
This is you showing kindness to yourself. Showing kindness is a healthy act reflected in your biology. Because you are also the recipient, there is a double benefit.
Breathing awareness practice
Sitting comfortably, upright and relaxed. You can lie if necessary but you need to be alert.
Close your eyes and feel your body in sitting.
Become aware of your breathing.
Note where you feel the sensations the most and follow your breath in and out.
If your mind wanders, notice the thought and return your attention to your breathing.
Practice for a few minutes at a time.
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I hope that is helpful.
See you tomorrow.
r.s.
Other resources:
🚚 My free daily newsletter to understand and overcome pain: https://open.substack.com/pub/richmondstace
📖 My book, Understand and Overcome your Chronic Pain: https://amzn.eu/d/hJm0hdG
🎥 Pain in the Person ~ two short films: https://www.youtube.com/@painintheperson/featured