Chronic Pain

9 Self Help Tips for Managing Depression

Source: Psych Central
Print
Share
Save

In addition to seeking professional help, here are nine self-help tips you can do at home to treat chronic pain.

1) Track your thoughts and pain

Write down everything about your pain, including what it feels like physically and how it makes you feel emotionally. Expressing your feelings is a good way to figure out which thoughts need to be eliminated because they make the pain worse.

2) Apply relaxation techniques

Relaxation techniques such as yoga, guided imagery, or breathing exercises can help reduce stress and pain.

3) Eat healthy

Make foods are natural painkillers, such as salmon, oranges, and garlic. Talk to your doctor about incorporating healthy foods into your diet as a method for reducing pain.

4) Stay active

Keep your mind engaged and preoccupied with healthy activities to distract yourself from dwelling on the pain. Avoid sitting at home alone too long.

5) Set aside time for hobbies

It is important to set time aside for hobbies you enjoy despite the pain. The worst thing to do is let chronic pain interrupt the things that bring you joy. When you don’t feel well, take the time to socialize or engage in something you enjoy, such as seeing a movie with friends, going for a walk in nature, or reading a book.

6) Join a support group

There are many support groups available to help guide patients through their suffering. Perform an internet search to find opportunities in your area or visit the local library or community center to inquire about services that bring you closer to other people with the same struggles.

7) Set small, achievable goals

Set one small goal for yourself each day rather than aiming for something that is beyond your reach right now. It could be something as simple as saying one positive thing to yourself daily or going for a 10-minute walk around the block five times a week.

8) Create a healthy sleep routine

Sleep is an important part of recovery. Aim for an earlier bedtime each day and assign yourself a dedicated sleep routine. This may include a healthy dinner at 6 pm, following by 30 minutes of television, a relaxing bath, and reading one chapter in your favorite book.

9) Exercise consistently

Exercise stimulates endorphins or the hormones that stimulate “feel good” centers in your brain. Exercise also reduces the intensity of pain, improves flexibility, and increases muscle strength to help you feel better emotionally and physically.