Prior musings have outlined a method of optimizing physical, mental and spiritual health by focusing on self-care and embracing the mindful attitudes of non-judgmental acceptance, patience, curiosity, trust, non-striving,letting go and kindness.
This musing will address the role of mindfulness in pain management. Acute pain is an evolutionary warning system that alerts us to damage to our bodies. This allows us to hopefully withdrawal from the harmful situation and commence repair. When an acutely painful situation arises we sometimes make it worse by our reaction to it. We may self-criticize (“That was stupid of me”) or wish it wasn’t there (non-acceptance). On the opposite end of the scale we may ignore the pain. If training for a marathon and we minimize our body’s signal to ease up, irreparable damage may occur. The mindful attitudes of acceptance, letting go (of outcome) and non striving are helpful. Rather than bullying our bodies, self care, kindness and overall health can be a priority.
Mindful awareness helps us respond to acute pain in a balanced healthy manner. An attitude of curiosity about the exact sensations and extent of the pain reduces the negative emotional impact and allow the pain to dissipate.
Learning to “lean in” to the pain is helpful. Keep in mind the truisms “What you resist persists” and “suffering equals pain multiplied by resistance”. We can employ mindful attitudes to greatly reduce the resistance.
Pain consists of the actual pain plus the emotional story that may be triggered.
When we are triggered, our primitive fight and flight aspects are kept active, increasing tissue damage and reducing our immune system effectivness.
Pain centres may lose their regulatory function and allow a self-perpetuating pain cycle to develop. Chronic pain can be extremely debilitating. Traditional medications such as narcotics may help pain, but at the price of reducing overall function. Mindfulness techniques and attitudes can allow a person to co-exist with the pain and function as well as possible. Helpful self talk may include phrases such as “most of me is OK” or “some of me is excellent”.
Mindfulness helps with non-judgmental acceptance of pain with kindness and curiosity, allowing us to focus our precious energy on healing and functioning. Despite having chronic pain, the calmness, joyful and creative aspects of life can be experienced.
Mindful Home Practice:
When you experience an acutely painful event try to employ non-judgmental acceptance with kind curiosity. This may allow the pain to pass more quickly and easily. If you suffer from chronic pain, consider adopting a strong mindful meditation practice and see if your energy and function improve. There are mindfulness courses specifically for chronic pain management. Visit the NeuroNova website for further information.