An Invisible Illness
Living with chronic pain can be very difficult. Often when someone has an illness other people can see what is wrong. With chronic pain there aren’t any visible signs. No one can see your pain, but you can feel it.You don‘t have to feel overwhelmed. The pain is a part of your life, but it doesn’t have to control your life. There are ways that you can cope with your pain
Find the right doctorYour doctor should be your partner in your treatment. Make sure your doctor is someone that you feel comfortable with. You should be able to be open and honest with him or her.
Get some sleep
Insufficient sleep can make the pain worse. Try a bedtime routine to relax. Start with a warm bath, then start to dim the lights in your house about a half-hour before your bedtime. Make your bedroom a place for relaxation. Avoid watching television or listening to loud music before bed. Try spraying your bed linens with lavender. If these approaches don’t work discuss trying a sleeping pill with your doctor.
Learn to Relax
Many chronic pain sufferers notice more pain when they are tense. When you are in a stressful situation try taking ten deep breaths. You can also try visualizing a place that makes you relaxed and happy, such as the beach or a cabin by a lake. Some psychologists can help you learn how to relax and practice visualization. Meditation can also be helpful.
Two-minute Relaxation Techniques
Figure out what triggers your pain
Pay close attention to your pain. For a week carry around a journal. Record what things make you feel worse and what times of the day you feel more pain. Everyone has different pain triggers. The pain can be aggravated by the weather, certain movements, smoking, foods and stress. Once you know what your triggers are you can try to avoid them.
Exercise
When you are in pain exercising may seem like the last thing that you want to do. But it will be worth it if you do exercise. Research has shown that exercise can result in decreased pain, increased energy and improved mood. The exercise does not have to strenuous. Start off slow by walking around the block once or twice. In time you will build up strength and endurance.
Educate yourself
Knowing as much as possible about chronic pain can be empowering. Talk to your doctor about it. Speak with others who suffer from chronic pain. There is ample information available on the internet. Some excellent sources include:
- American Chronic Pain Association
- American Pain Foundation
- National Foundation for the Treatment of Pain
Realize that you don’t have to do everything on your own. Educate friends and family about chronic pain. Others often don’t understand how bad the pain can be until you tell them. Arrange to have someone help with housework and childcare. Friends and family may be able to help. If that is not possible consider hiring someone.
Joining a support group can be helpful. You may be able to find one through your doctor or hospital. If not you can find some online:
Chronic Pain Support ResourcesSources:
Tollison et al Practical Pain Management, 3rd Edition Robinson JP
“Chronic pain”
Physical Medicine Rehabilitation Clinics of North America 2007 Nov;18(4):761-83, vii. "Pain: Hope Through Research," NINDS. Publication date December 2001.
NIH Publication No. 01-2406 Polomano RC et al.
“Social support web-based resources for patients with chronic pain.”
Journal Pain Palliative Care Pharmacotherapy. 2007;21(3):49-55.