Relaxation Techniques For Chronic Pain Management – Part Two
In the first article of this series, the types of psychological stress were presented as well as how the body responds to stressful situations. It’s easy to dismiss certain experiences in life as not having an impact; however, in fact they do, without our knowing. The accumulation of stress, frustration, rejection, and anger can eventually lead to physical pain, especially if they are not tended to or given an opportunity to be expressed. Without any pain management these pains may become chronic. In this second article of the series, we’ll discuss what kind of relaxation techniques for chronic pain management are the best for you.
By engaging in relaxation techniques, the parasympathetic nervous system is activated. The body restores its balance; the heart rate slows down. Breathing becomes long and slow, and muscles in the body relax. The entire body seems to let go and that can help bring a relief of pain. Learn more about relaxation techniques for chronic pain management here. The following is a list of techniques that can help bring relaxation in the body, as well as the mind, especially if practiced on a regular basis.
Yoga – a practice, or a form of exercise, which invites an integrated experience of body and mind. Its effects can be experienced immediately as well as over time. There are many forms of yoga that can either bring a relaxing, meditative type of experience that yields a closer relationship with your body. And there are other types that are more aerobic in nature, that get your heart pumping and your blood flowing. Whether it is meditative or aerobic, yoga can help the mind and body return to a relaxed state.
Meditation – also a very calming practice that can also produce healing experiences. Although meditation might be difficult at first, the challenge at the beginning is worth the rewards. There are many forms of meditation. The type of meditation that brings the most psychological relaxation is concentrating on a point of focus. By either meditating on the breath, an image in the mind, or even a feeling, bringing yourself back to that one point of focus time and again helps to calm the chaotic waves of anxiety, stress, and pressure that certain thoughts can create. It might be difficult at first, but meditation has many health benefits.
Deep Breathing – can be an essential tool, particularly right in those intense moments at work! The moment you recognize that it’s time to slow down, relax, and tend to your body and mind, that’s the time to do it. If you’re still in the middle of a project or in the middle of your workday, the best way to relax in the throes of a stressful situation is to breathe. Take a deep breath in and feel the breath go into the body. Let it open the belly, drop the shoulder, and loosen the mind. Let the breath smooth over you and through you, nourishing all of your cells. Another type of breathing is foursquare breathing. In this exercise, you breathe in for a count of four, hold for a count of four, breath out for a count of four, and then hold for a count of four. Repeat this foursquare breathing as often as needed to become relaxed.
Self-Talk – this can also be particularly effective. Often, if not always, the thoughts and inner dialogue are what lead to stress in the body. The thoughts that take place in response to the stress of work, business pressure, and other forms of psychological tension is worth thorough exploration. To explore your thought process more deeply, you might begin a Thought Diary, which is a way to document anxious thoughts and the result of those thoughts. This is a tool that can facilitate the exploration of the underlying causes of anxiety or stress that later lead to physical pain.
One of the major contributors to physical and psychological illness is the level of stress that we must manage in life. Whether it is from occupational, educational, or familial sources, stress can play a significant role in how we feel about ourselves, how we relate to others, and the level of pain we feel in our physical body. Reducing high stress levels, or at least improving the way we manage stress, can significantly improve overall health. Yoga, meditation, and breathing consciously can be tools to integrate into your life to create long-term health and a pain-free life.
By Dr. James Lin
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