5 ways to help decrease the experience of pain

Sometimes we can anticipate when our body will feel sore, such as after going for a long run or learning a new sport – does anyone else remember the ache from learning how to snowboard or ski for the first time? Ouch!  But other times our pain may come on unexpectedly and without a clear trigger, like when we’re living with a chronic illness. Regardless of its origin, feeling pain can interrupt our day and make it difficult to focus on what’s happening around us. Below are some of my favorite strategies to help cope with pain so you can get back to engaging with the world. Note: the information below isn’t intended to be medical advice or a substitute for seeking medical assistance when you need it.

Apply sources of heat or cold to your body 

Heat can be helpful when applied to painful areas of the body that are a result of chronic conditions that can lead to pain. Consider taking a hot shower/bath or using heating pads/hot packs to help increase blood flow to your muscles. Cold temperature can be helpful when applied to the forehead to experience relief from headaches, as this helps reduce swelling and inflammation by constricting blood vessels. Consider using a bag of frozen vegetables or a cold pack that can help provide a layer of protection to avoid burns from direct contact with the skin. 

Focus on your breath

When we experience pain, our breathing often becomes short and shallow. This can contribute to us unintentionally tightening our bodies and limiting the availability of blood circulating into our muscles. This is incredibly important to know because this can sometimes lead us to feel even more pain! Instead, count silently to 5 while you breathe in slowly through your nose and then count silently to 5 again while you slowly blow air out of your mouth. Feel like 5-seconds is too short? Change it to a pace that feels right for you but try to keep it for at least 5-second intervals to really get your blood flowing and help your body relax. 

Think about a memory

Take a minute to focus your attention on your tongue. Were you suddenly able to notice more about this part of your body than you did a few moments ago? Our brain wants to keep us safe to help us survive. So, it will stay in more frequent communication with parts of our body that have previously been injured or areas that we are focusing on. When experiencing chronic pain, it can be helpful to shift your focus away from this area of your body. Sometimes having our brain think about somewhere else can be a helpful strategy. Is there a relaxing or pleasant memory that you have? Or maybe there is an imaginary place that you would rather think about instead. What are some of the things you see around you in this place? Any specific smells and noises? If the beach is a relaxing place for you, start remembering the sound of crashing waves and the smell of salt in the air. Try to get as detailed as you can by using each of your five senses to really get into the experience. 

Distract yourself

Being able to keep your mind focused on something else that is soothing or enjoyable can have a positive impact on your pain experience. However, the type of pain you are experiencing will influence what type of distraction you’ll want to use. For example, if you have a pounding headache, you might not feel up for listening to music or talking with friends. Rather, engaging in a hobby or pleasant activity (e.g., painting, knitting) might feel more enjoyable at that moment. For others, reading a book or playing a video game may feel like the best source of distraction from pain. Help your future self by creating a list of some different options to choose from so you don’t have to worry about this when you are in the middle of a pain crisis.

Mindful Walking 

Sometimes getting the body moving can be helpful for pain relief. Perhaps this could be taking a walk outside or even a stroll through your home.  Really focus on the experience of moving and the environment around you. What do you feel underneath yourself? Is the tile cold in the house or warm from the sun hitting the cement all day? Do you notice any differences when you walk on the cement, grass, or dirt?

These are just a few of my favorite techniques to help get through moments of pain to reengage with the world. Try out some of the different strategies and see which ones are your favorite so you can use these again in the future! Practice these skills frequently. It’s even better to practice when you aren’t feeling high levels of pain since it will be easier to focus on learning the new skills.