WAYS CHRONIC PAIN SUFFERERS CAN GIVE THEMSELVES 10 MINUTES OF SELF-CARE A DAY

Studies have found that mindfulness meditation can help reduce chronic pain anxiety, and depression! There are various forms of meditation and many of them are linked to creating a sense of well being that sufficiently improves chronic pain. To practice mindfulness meditation, spend 10 minutes letting the thoughts flow freely through your mind. Pay attention to your breathing, how your body is feeling, and observe any emotions you experience. If you’re not sure how to start your meditation practice, the Rivlin Medical Group is currently involved in a large study with the University of Toronto which is focussed on the application of mindfulness in the reduction of chronic pain. [place link to our mindfulness study here]

Walking is not only a way of improving your physical fitness. Going for a short walk can help boost physical and mental health. Numerous studies have shown reliably that short walks benefit your mood, can temporarily reduce pain, and improve your cardiovascular fitness. Studies released by Mayo Clinic have demonstrated that Walking around your neighborhood can help ease stress and boost your mood and strengthening your muscles. Just a little bit of exercise can also help increase your energy levels?

Whether you’re going for a stroll or just soaking up some sunshine, simply being outdoors has been shown to improve your mental state! If possible, spend some time in nature when you go outside, whether it’s your backyard, local park, the beach, or a forest trail. Some sources show that spending 120 minutes a week in nature can boost health and well-being. Getting outdoors and being exposed to nature is a valuable way of improving your sense of wellbeing. This has calming effects on mood, dampening effects on chronic pain, and is associated with improvements in your overall level of function.

Journaling is a great way to explore your thoughts and feelings. Writing in a journal is also a great way of tracking your pain levels, pain scores, and making connections between pain and activities. Many chronic pain sufferers use journals specifically devoted to following pain. According to the University of Rochester Medical Center. Studies have also found that journaling can help with anxiety and stress and may even boost your immune system!

Our desire to communicate with the world through art is often an overlooked need. However, art is one of the most importance forms of self expression and communication. Communicating through art has been shown to improve mood, reduce pain, improve fitness, and prolong life expectancy. Making art can have real mental health benefits, according to the Mental Health Foundation. If visual arts aren’t your thing, spend 10 minutes dancing (or simply tapping your foot), making music, or trying your hand at poetry. According to one study, visual arts, movement-based creative expression (i.e. dance), music, and expressive writing can all have a positive impact on your life and wellbeing.