Millions of Britons grapple with daily pain, significantly impacting their quality of life. Back pain, headaches, and joint pain are the most prevalent, leading to substantial workforce absenteeism. Chronic pain, affecting around 3 million people in the UK, often has a genetic component, with sufferers frequently reporting affected family members. A triggering event, whether physical like an accident or infection, or psychological like bereavement, can also initiate chronic pain. Dr. Afton L. Hassett, a clinical psychologist and pain researcher, emphasizes that while chronic pain can drastically alter life plans, individuals can learn to manage their pain and live fulfilling lives. Her research highlights the brain’s role in chronic pain, noting that its neuroplasticity allows for retraining and a “reset” in how pain signals are processed.
Chronic pain isn’t a psychological disorder, but rather a heightened sensitivity and reactivity in the brain’s pain processing system. This sensitivity is attributed to a combination of genetic predisposition and environmental stressors. Factors such as adverse childhood experiences, trauma, stressful work environments, financial difficulties, lack of exercise, poor sleep, and substance abuse can all negatively impact the brain’s structure and function, exacerbating pain. Managing stress, therefore, is crucial in mitigating chronic pain.
Stress, while a normal part of life, can become detrimental if not properly managed. Distinguishing between healthy and toxic stress is essential. Strategies for managing stress include identifying controllable aspects of the stressor and taking action, seeking support from friends and family, and avoiding unhealthy coping mechanisms like overeating or substance abuse. Prioritizing self-care during stressful periods is vital, ensuring adequate exercise, healthy eating, sufficient sleep, and relaxation time.
Dr. Hassett offers several practical techniques for managing chronic pain. Paced breathing, a simple yet effective method, involves slow, deep breaths, focusing on the rise and fall of the stomach. This technique helps regulate the nervous system and promotes relaxation. Prioritizing healthy sleep habits is also crucial, as sleep deprivation exacerbates pain. Maintaining a regular sleep schedule, maximizing sunlight exposure, limiting caffeine and alcohol intake, creating a relaxing bedtime routine, and optimizing the sleep environment are all recommended.
The acronym SPACE, developed by psychologist David Williams, encompasses common symptoms associated with chronic pain: Sleep, Pain, Affect (anxiety, depression, malaise), Cognition (poor concentration, brain fog), and Energy (fatigue). Addressing any one of these symptoms can have a positive ripple effect on the others. For instance, improving sleep quality can lead to improved mood and reduced pain. Similarly, boosting mood can enhance sleep and decrease fatigue.
Physical activity, particularly walking, is another key element in managing chronic pain. Regular walking offers numerous benefits, including improved cardiovascular health, stress reduction, and mood elevation. Dr. Hassett recommends a daily brisk walk of at least 10 minutes, or roughly 1,000 steps. Spending time in nature also provides therapeutic benefits. Exposure to natural environments, even for short periods, can reduce stress and improve overall well-being. If access to nature is limited, viewing nature documentaries or looking out at greenery can offer some benefits.
Self-soothing techniques, tailored to individual sensory preferences, can further alleviate chronic pain. Engaging different senses – vision, sound, smell, touch, and taste – can evoke feelings of calm and relaxation. Listening to uplifting music can also improve mood and reduce pain perception. Dr. Hassett suggests creating a playlist of empowering songs that evoke positive emotions. Finally, nurturing social connections is important for overall well-being. Simple gestures like sending a text message, asking thoughtful questions, or offering genuine compliments can strengthen relationships and provide much-needed support.
Dr. Hassett’s approach emphasizes a holistic approach to chronic pain management, focusing on practical strategies that address both physical and emotional well-being. By incorporating these techniques, individuals can regain control over their pain and live more fulfilling lives. Her research and recommendations empower individuals to actively participate in their pain management journey and embrace a path towards improved quality of life. The “Chronic Pain Reset” offers a comprehensive framework for navigating the challenges of chronic pain and emphasizes the power of self-management in mitigating its impact.
