Creative Ways to Cope With Pain
How to Deal With Chronic Health Issues Without Medication
The mind-body connection can be as powerful as prescription medication when you have chronic pain. These 6 ways to cope can increase your feelings of well-being & health.
These suggestions can increase your mind-body connection, which can help you cope with chronic pain. They’re creative and fun – which in itself is a great way to distract yourself from chronic health issues.
1. Take a bath in classical or rock ‘n roll music to reduce pain and depression. Amy Clements-Cortes is a music therapist at the Baycrest Centre, a large nursing home and hospital in Toronto. Her guitar, piano, and voice diverts patients' attention away from pain and sparks pleasant memories of youth and happy times. Clements-Cortes studied the effects of live and recorded music; she found live music to be more effective. The human connection and interpersonal interaction helps with osteoarthritis, disc problems, and rheumatoid arthritis. Since “more anxiety causes more pain” the relaxing effects of music lessens the need for sedatives in surgery and lower cardiovascular stress. Clements-Cortes finds that most people are skeptical of music therapy. They don't believe music helps until they try it…and then they're hooked. Music is a creative way to cope with pain.
2. Paint, arrange photographs, sculpt, or draw to ease anxiety and pain. Heather Cameron, an art therapist in Vancouver, BC, says "Words may not be enough to express the physical and psychological distress of people suffering from chronic pain. People often feel safer containing these 'unspeakable' feelings within artwork." Making art strengthens your sense of self and contributes to feelings of normalcy. Plus it’s relaxing, which helps with chronic health issues. Creativity increases serotonin levels and reduces stress; it also improves blood pressure and heart rate. Art therapy can help create a new "post-illness identity" and help you explore the ways your life has changed. Making art is effective either individually or in groups; Cameron finds groups especially beneficial because they offer social support and peer understanding.
3. Aromatherapy: "Healing never smelled so good." The Brain Wash author Michelle Schoffro Cook says, "Natural scents have a direct pathway to the brain and research shows that some chemical constituents of aromatherapy oils, particularly…sesquiterpenes can cross the blood-brain barrier and increase oxygen flow to the brain." Extra oxygen in your brain increases energy, immune function, learning, attitude and positive emotions. Researchers found that frankincense and sandalwood are particularly effective at increasing oxygen levels in the brain. Dr. Schoffro Cook stresses that high-grade therapeutic oils are important (many essential oils sold by retailers are substandard). To enjoy the benefits of aromatherapy and increase the mind-body connection, simply apply drops of essential oils such as sweet almond, grape seed or hazelnut in a handkerchief and sniff regularly throughout the day.
4. Skip the evening news to reduce your blood pressure, elevate your mood, and increase your immunity. You'll produce fewer stress-related hormones that contribute to high blood pressure, depression, digestive disorders, and a weaker immune system, says Dr. Dan Shapiro of the University of Arizona. Ongoing exposure to depressing, negative information can make you paranoid, anxious and physically unhealthy -- which makes chronic pain worse. When you watch the news regularly you exaggerate worries about your health and safety. "I never watch the news if I can help it," says Christine Miller, a librarian on Bowen Island, BC. "I decided long ago that I owe it to myself not to do things that depress me."
5. Guided imagery can decrease distress and help people use coping resources more effectively. This relaxation technique increases the mind-body connection in three steps: 1) relaxing; 2) focusing on pain; 3) replacing painful feelings with healthy images. The Calgary Health Region is incorporating guided imagery into its chronic pain and obstetrics departments; their goal is to offer it to all patients. Kristl Wilberger, a 45 year old teacher, shares her experience with surgery at the Foothills Medical Centre: "Guided imagery taught me techniques to relax my body and cope with my feelings," she said. "It helped calm my fears and made a big difference to how I felt going into surgery." Most physical, emotional and behavioural symptoms are affected by your thoughts and attitude; positive images can help you heal and cope with chronic pain.
6. Challenge your brain by playing cards, searching the internet, exploring museums, and solving crossword puzzles. An active brain can help you cope with chronic pain – and it's never too late to take up a new hobby! Your mental health affects your physical health: when you're "lost" in intellectual activities like reading or debating you're increasing the healthy endorphins in your body – and they help fight pain and disease. Plus, when you're focused on a puzzle or intellectual pursuit you're not thinking about your pain or disability. Researchers are also finding that sharp mental health may slow the progression of Alzheimer's disease and other dementias.
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