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Pain Flare-Up Coping Tips

Proven strategies you can use right now!

Everyone experiences pain from time to time. But for headache or other pain sufferers, particularly intense or prolonged flare-ups can be both physically and emotionally draining, especially if you lack pain-coping skills.

Here are 5 easy-to-use techniques for handling a pain flare-up that are recommended by the National Chronic Pain Outreach Association (NCPOA).

Try to relax. Achieving a state of relaxation often helps to reduce pain. Relaxation methods can be as simple as taking a warm shower or bath, listening to soothing music or imagining a pleasant scene. Deep breathing is another technique that's easy to learn on your own. The more formal relaxation techniques (such as progressive relaxation, autogenic training and visualization) are also based on deep breathing but require some instruction and practice. Further issues of this newsletter will focus on specific methods. In the meantime, the books recommended in the sidebar can get you started.
Distract yourself. It's possible to increase your pain tolerance by finding a way to take your mind off it. Distraction can take any form, from reading the back of a cereal box to doing a complicated crossword puzzle. Focusing your attention on something other than your pain doesn't take the pain away, but it can make it more bearable.
Laugh. People who hurt sometimes find laughter to be an effective distraction strategy. Laughter stimulates the brain's production of endorphins, which decrease the body's perception of pain. Laughter is relaxing, too. It's impossible to be tense and laugh. Also, laughter has a carry-over effect. Pain relief continues even after you stop laughing. So next time you need relief, rent a funny movie, watch TV sitcoms, listen to comedy tapes or read books by someone who really makes you laugh.
Be with people. Interacting with people that you enjoy offers opportunities for distraction, relaxation and laughter. Engage in positive conversation. Let people know how you're feeling and ask for their support, but don't focus on your pain. Try to disassociate yourself from it. Become an observer of your pain rather than a participant.
Practice mind over matter. When a pain flare-up strikes, keep reminding yourself that "this too shall pass." If you're feeling a loss of control, thin about areas of your life where you do have control and let your positive thoughts overtake your feelings of frustration.

For additional information about managing pain, contact NCPOA at (301) 652-4948.

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