101 Ideas to Empower Persons In Pain to Survive & Thrive!

[Guest guest]

101 Ideas to Empower Persons In Pain to Survive & Thrive!

As you all know, just getting through any day with persistent pain

is a challenge.

These are easy-to-do, empowering tools and resources to help you

better manage your pain, improve your care and, ultimately, enhance

your quality of life.

Remember to have fun—and seize the day!

Self-Care

Relaxation/Meditation

1. Seek out things that make you laugh—remember, laughter is the

best medicine!

2. Slow down—and breath deeply…

3. Use aromatherapy—relax to your favorite scents.

4. Meditate, with a group or by yourself.

5. Listen or make music (i.e., play a CD, sing or play an

instrument.)

6. Get a massage by a professional masseuse – or someone you love…

7. Take a long bubble bath and light some candles.

8. Buy a bouquet of flowers to cheer up your surroundings!

9. Grow something—commune with Mother Nature!

10. Stir your imagination—imagine a pleasant experience, moment,

sensation…

11. Make or craft something (i.e., knit a scarf, do pottery, build

something, do woodworking, etc.)

12. Go to an outdoor concert, and don't forget to pack a picnic.

13. Treat yourself to a manicure and/or pedicure. Be a Queen for a

day!

14. Explore an antique store—lose yourself among the treasures…

Cognitive/Mental Strategies

15. Practice mindfulness—be in the moment…

16. Try art therapy (i.e., paint or draw a picture that shows how

you feel!)

17. Use narrative therapy (i.e., write your pain experience.)

18. Keep a gratitude/affirmation log (write down three things you're

grateful for each day.)

19. When depression and/or anxiety hits, don't fight it. Know it's a

part of the natural pain experience. But don't hold on for too long…

20. Accept that everything you're feeling is real and normal.

21. Take a class, learn something new—and stimulate your mind!

22. Wear a bright color—they excite the senses!

23. Reflect upon affirming, positive memories…

24. Read a great book—or a breezy romance novel.

25. Express your true and authentic self. You're the only you!

26. Think positive, affirming things about yourself.

27. Take a trip, even if it's a virtual one.

28. Seek support through a professional pain counselor.

29. Make a change and surprise yourself (i.e., get a new haircut,

try a new recipe, etc.)

30. Get dressed up and put your make-up on, just because it makes

you feel good!

31. Keep a positive attitude, hang in there and keep the faith!

32. Practice appreciation for your healthcare providers—more often

than not, they're trying their best to help…

33. On a bad day, remember what Scarlet O'Hara said, " Tomorrow is

another day! "

34. Notice and appreciate the splendor season changes…

35. Learn a foreign language…or two! Exercise that part of the brain

that doesn't read pain signals.

36. Choose something you love, and do it every week, same day and

time. A joyful routine gives you something sweet to look forward to…

37. Don't let your pain define you. Remember that while pain is now

a part of your life experience, it's not your identity.

Care of the Body

38. Exercise regularly and keep your body moving. Hydrotherapy in

warm water is especially effective with pain conditions.

39. Eat a healthy diet (fruits, vegetables, lean meats, etc.)

40. Avoid or quit smoking!

41. Practice good sleep habits—enjoy waking up refreshed and renewed.

42. Be open to alternative and complimentary therapies (i.e.,

acupuncture, guided imagery, etc.)

43. Have realistic expectations about therapies (i.e., have you

given your physical therapy regimen enough time to help?)

44. Educate yourself about your pain condition. But don't obsess and

let it consume you…

45. Listen to your body talk—you know it better than anyone else!

46. Learn to say " no " —avoid stress by not over-burdening/committing

yourself.

47. Spend time in the sun—and don't forget that all-important sun

block!

48. Practice good posture. A well-aligned and supported spine is

virtually guaranteed to help any pain condition.

Relationships

49. Do something nice for someone—it feels good, and that energy is

sure to come back your way.

50. Learn to forgive those who have disappointed you throughout your

pain experience; anger is further fuel for pain!

51. Adopt a pet. Unconditional love is good for the soul…

52. Give someone a hug—who knows, you might just get two back!

53. Volunteer for your favorite charity, school or organization.

Doing good is chicken soup for the soul!

54. Throw yourself a party. Celebrate an accomplishment with family

and friends!

55. Get involved in your community (i.e., attend neighborhood

council meetings, help plan a block party, etc.)

56. Seek out fellow chronic pain sufferers through on-line

discussion boards and support groups at medical centers. These bonds

could last a lifetime.

57. Don't forget about lovemaking with your partner. Intimacy is

second to none to revive the soul and senses!

58. Spend quality time with a child or children (yours, nieces or

nephews, etc.)—they'll help you see the world with eyes of wonder!

59. Have an afternoon tea with some girlfriends.

60. Accept an invitation to a party or other social event, even if

you're in pain. It's great misdirection—and you'll probably find

yourself having a dandy time!

61. Be open to talking to family and friends about your pain

experience—and answering their naturally inquisitive questions. If

they're curious, they probably care. Try not to shut them out…

62. Remove toxic people from your life—as stress and strain that

comes from bad relationships makes pain worse. It's appropriate to

walk away from inappropriate people!

Assertiveness

63. Remember it's your body—and ultimately all possible treatment

options are your choice.

64. Be prepared for your doctor visits (i.e., have questions ready,

be educated about your pain condition(s), etc.)

65. Partner with your doctor. You'll get better pain care results if

you work as a team.

Find a good advocate at your health insurance company.

66. Bring a family member or friend with you when you go to a

doctor's appointment. They can advocate for you—and it's good for

your doctor to know someone cares and is watching out for you.

67. Examine and weigh your therapy options—the biggest " guns " may

not be the answer for you.

68. Don't let your doctor pressure you into a therapy that you don't

want to do!

69. Interview your pain management provider (i.e., What kind of

therapies do you support for my condition?, Are you open to

alternative/complimentary therapies?, etc.)

70. Remember, one size doesn't fit all when it comes to pain

treatments. We're all unique—and what helps one person may not help

another.

71. Seek out references with any doctor referral (i.e., talk to

other patients, look up his/her standing with the state medical

board, etc.)

72. Make sure your treating healthcare professional is assessing

your pain level during each visit—remember, pain assessment is " the

fifth vital sign. "

73. Find out if your hospital and/or clinic has a " Patient's Bill of

Rights " —and if so, make sure your treating healthcare professionals

are following it.

74. Learn about the potential side effects of any and all

medications you are considering or presently taking. Sometimes their

adverse side effects can create more harm than the problem you're

taking the medication(s) for.

75. Run—don't walk!—from any physician or other healthcare

professional who doubts, dismisses and/or discounts your report of

pain!

76. Encourage your family and friends to educate themselves about

your pain condition(s) (i.e., provide them with website resources,

articles, etc.)

77. Educate yourself about all of your therapy/treatment options

(including complimentary and alternative choices)—this will enable

you to make the best, most informed decisions about your pain

management care.

Clinical Advice

78. Using a rating scale such as 0 to10 (0 = no pain, 10 = worst

pain) is a useful way to communicate your pain to others and assess

changes in your own pain.

79. Use the rating scale to rate how much relief you are receiving.

For example, if your pain therapy relieves your pain from a " 10 " to

a " 7 " , this is a good step. But knowing your pain is a " 7 " should

suggest that you still require additional help.

80. Prevention of pain is key. Anticipate things that bring your

pain on (exhaustion, dehydration, stress, etc.) and make every

attempt to prevent pain versus responding only when it happens.

81. When taking pain medication, always consider what non-drug

treatment you could use along with it. Using

heat/cold/massage/relaxation can diminish anxiety and distract you

from the pain until the medication can begin working.

82. Discover accurate and effective words to describe your pain

(i.e., burning, stabbing, aching, pins and needles, electrical,

throbbing, etc.) to help your healthcare provider with diagnosis and

treatment.

83. For chronic pain problems, it is generally better to take

medications on a regular, around-the-clock schedule rather than only

on a " prn " /as needed basis only when pain is severe.

84. Fortunately, there are many choices of analgesics (be it

traditional, complementary or alternative)—so if a particular pain

therapy that has been prescribed doesn't work or causes side-

effects, ask to try another.

85. In general for chronic pain, long-lasting medications are

preferred to offer several hours of undisturbed sleep or activity.

86. If your doctor prescribes physical therapy, be sure to find a

therapist you have a repore with. Explain your symptoms carefully,

and go over your doctor's report together. Also be sure to

immediately alert your therapist to any pain you're experiencing as

a result of a therapy exercise.

87. " Breakthrough pain " is pain that occurs in episodes between

doses of medications. Discuss this with your physician to determine

if breakthrough medications are needed.

88. Inactivity or decreased function is a major problem in chronic

pain and results in muscle weakness, dependence, depression—and this

cycle only worsens over time. Try to maintain activity if at all

possible.

89. Depression and anxiety are generally an integral part of the

pain experience—and can become severe. Don't hesitate to tell your

pain management provider about these feelings and indeed ask for a

referral for a support group and/or psychologist. Your doctor should

know psychologists who specialize in pain.

Web-based Resources

90. Check out The Intractable Pain Patient's Handbook for Survival

by Dr. Forrest Tennent. Download a copy here: http://pain-

topics.org/pdf/IntractablePainSurvival.pdf

91. Here's a wonderful resource to help the people who care about

you. Surviving a Loved One's Chronic Pain by Kannerstein, PhD

and M. Whitman, MD. Download a copy

[http://www.ppmjournal.com/PDFs/PPM_J...annerstein.pdf

92. Here's a great, up-to-date resource about pain medications!

American Chronic Pain Association's 2007 Medication & Chronic Pain

Supplement. Download a copy http://www.theacpa.org/documents/ACPA%

20Me...007%20Final.pdf

93. Get educated and informed about your pain condition(s)! Pain

Information Library sponsored by the American Pain Foundation.

http://www.painfoundation.org/page.asp?fil...brary/Index.htm

94. Go to the American Chronic Pain Association's website and read

their " Ten Steps from Patient to Person "

http://www.theacpa.org/pf_02_04.asp

95. Review For Grace's " Women In Pain Bill of Rights " to get a

better understanding of what you should expect in your

patient/doctor relationship.

96. Go the National Pain Foundation's " My Journey " section and find

links to patient support groups throughout the US:

http://www.nationalpainfoundation.org/MySu...nkDirectory.asp

97. Go to PainTopics.org's website and find an excellent section on

pain patient resources, tools and information: http://pain-

topics.org/patient_resou...2.php#chronic1

98. Download a notebook from the American Pain Foundation to journal

your pain experience:

http://www.painfoundation.org/Publications/Notebook.pdf

99. Visit Pain.com and see their full array of consumer support

tools and forms:

http://www.pain.com/sections/consumers/pai...ort/pain_tools/

100.Become a member of American Pain Foundation's thriving on-line

PainAid community. Take the first step

http://painaid.painfoundation.org/

101.Power Over Pain is a grassroots movement that encourages those

in pain to become advocates in their own communities. Join the

charge to put pain on the map as a major health issue:

http://www.painfoundation.org/poweroverpai...ile=network.htm