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RESCUE PLAN
Every journey starts with a single step...
Pain can be an all-consuming experience and activates more primitive survival centers within your nervous system to create a high alert state. It is no surprise that you may find it difficult to concentrate when you are in pain. We are often so focused on our pain experience that we simply forget to do the very things that can help us the most.
Conversely, have you ever noticed that you experience less pain when you are actively engaged in a good conversation or an enjoyable hobby? Fortunately, through similar conscious effort there are techniques that can reduce the activation of ALL types of pain.
In order to take full advantage of this program you will need to develop a Rescue Plan of activities to help calm your nervous system. Below are just a few simple techniques that have been shown to reduce pain and improve wellbeing.
1. Take a Deep Breath
Deep Breathing - More information
Water Breathing: 4 in, 4 out for anytime / all day
Whiskey Breathing: 4 in, 8 out for pain / anxiety / before sleep
3. Increase Your Positive Self-Talk
Mantras for Pain Relief
Mantras send messages of safety & help reinforce a calm nervous system (25)
2. Calm Your Mind
4. Express Yourself
Expressive Writing - More information
Start with Sleep
Poor sleep can be both a cause and effect of chronic pain. Get started on a Sleep Plan.(16)
TO DO:
Try out some of the skills above and see what resonates with you. Write down your own rescue plan from the activities above, or other things that have worked for you in the past. Keep a copy of your rescue plan handy for when you feel the volume turning up on your pain.
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