How can I live well with chronic illness or pain?

Transcript

Living with chronic illness or pain can have a real impact on mental health and your quality of life.

And usually we're given no choice, so we have to adapt socially, mentally and physically to our new limitations.

So here's just a little bit of information about pain.

Pain is our body's way of communicating to us that there is a problem.

Sometimes how we think and feel our thoughts can impact our pain experience.

There is evidence that relaxation techniques can significantly reduce pain by activating the parasympathetic nervous system, which is responsible for the body's relaxation response.

This is also known as the rest and digest state.

This process helps to decrease the release of stress hormones like adrenaline and cortisol, which can lead to muscle tension and inflammation, thereby increasing the pain levels.

So there are ways that you can manage stress and pain more effectively to improve the quality of your life.

There are techniques such as deep breathing, progressive muscle relaxation and mindfulness which all contribute.

If you are unsure of where to start, YouTube is a great place.

I suggest colour breathing or a pain dialed clients when working with chronic illness or pain.

So for colour breathing you're breathing in a soothing healing colour, taking in a nice deep breath, and then imagining this soothing colour travelling to where the pain is in your body and then filling it.

Then on the outbreath, picturing a colour that represents pain, so most people name red, orange or green, leaving your body as you breathe out of your mouth.

The focus and imagination by using this colour breathing is a great distraction from the pain itself.

Another useful tool is to imagine a dial on the painful part of your body or anywhere, and then looking at the dial grading your pain.

So is a dial at naught a nice cool blue or at ten maximum pain?

Then implementing some colour breathing or deep breathing, and then revisiting the pain dial afterwards and hopefully in your mind seeing that reduction.

Just turning the pain down one or two can make a significant difference to your emotional well being.

It's important to practice self-compassion in helping you to adjust your expectations.

If you're having a particularly difficult day or few days, please take it easy, do not push yourself.

Partake in activities that require less mobility, such as playing card games, drawing, crafting or reading.

If you have a good day, make the most of it.

Get outside, breathe, go and visit a friend, go out for a coffee, and do any of these things with all of your senses.

So when you are having a bad time you can remember these things are possible for you, especially if you're stuck in bed with pain or feeling ill.

The spoons theory is covered in another podcast and is useful in managing your expectations and your energy.

This can be Googled, so the spoon theory created by Christine Bizarandino, who also lived with the autoimmune condition of lupus.

If I were to offer an overall way to live well, I would ask you to look at your mindset.

You may not be able to change the condition, but your mindset will enable you to overcome challenges and enjoy the glimmers in life if you work on that.

Self-compassion is also your friend.

Be kind to yourself and manage your energy and expectations of yourself.

Speak to yourself as you would your best friend and be patient and loving, especially when you are having down periods.

Do not allow yourself to do this on your own.

If you feel you are spiralling, reach out to support from your consultancy team, NHS 111 option two, or Samaritans 116 123 247.

Please take care.