Chronic pain is common and one of the top reasons people seek medical assistance, with statistics suggesting that around 20.9% of American adults suffered chronic pain in 2021. Living with chronic pain isn’t easy, as it can lead to unexpectedly extended suffering and even impact your emotional and mental well-being. Chronic pain is manageable, meaning the right techniques can significantly improve your quality of life. Discussed below are five tips for managing chronic pain
5 tips for managing chronic pain
- Use medical marijuana or cannabis
Chronic pain is one of the top reasons why American adults use medical marijuana. The cannabis plant has active chemicals known as cannabinoids. Although the marijuana plant has many cannabinoids, THC (tetrahydrocannabinol) and CBD (cannabidiol) are the most common.
Cannabinoids combine the endocannabinoid system to turn nerve signals off or on. When it comes to medical marijuana for chronic pain, cannabinoids like CBD activate brain and nerve receptors to regulate pain.
The cannabinoids also activate the receptors on the immune system cells that are responsible for controlling inflammation. Since cannabis isn’t FDA-regulated and not all states have legalized cannabis for medical use, acquiring a medical marijuana card, including a medical marijuana card in Connecticut, can help verify that you have permission to use medical cannabis. This card can also give legal protections, priority service, and better-quality cannabis.
- Practice mindfulness
Mindfulness involves being present in the moment and accepting your emotions and thoughts without attempting to control or change them, letting you attain a sense of peace. Mindfulness tactics that can help you effectively manage chronic pain include the following:
- Body scan meditation: It’s where you systematically scan your body to bring your attention to any discomfort or pain areas. Being aware of these sensations lowers your emotional reaction to pain
- Visualization and guided imagery: They’re effective mindfulness approaches for managing chronic pain. They allow you to create a peaceful, pain-free environment, creating a mental escape from your physical pain
- Mindful breathing: It involves focusing on your breath sensations as they come in and leave the body, helping shift your concentration from the pain and into the current moment
You can incorporate mindfulness into your daily routine by setting aside dedicated time every day to practice based on your schedule. You can also practice mindfulness informally throughout the day.
- Get enough sleep
Poor sleep can worsen chronic pain, and conversely, pain can disrupt sleep. Sleep is key to controlling pain perception. When sleeping, your body releases hormones and neurotransmitters that impact pain sensitivity. For instance, during sleep, the body releases endorphins and serotonin, which contain natural painkilling properties.
Additionally, sleep lowers inflammation and facilitates tissue repair, which are vital for managing chronic pain. Conversely, inadequate sleep can result in heightened pain sensitivity, increased inflammation, and reduced pain threshold. To enhance your sleep hygiene and effectively manage chronic pain, consider:
- Creating a consistent sleep routine: Go to sleep and wake up at the same time every day to help regulate your body’s natural sleep-wake cycle
- Maximizing the sleep environment: You can create a conducive sleeping environment by ensuring a cool, dark, and quiet room
- Creating a relaxing bedtime schedule: Engage in calming tasks before bedtime, like a warm bath or reading, to signal your body that it’s time to relax
- Avoiding heavy meals and stimulants before bedtime: Heavy meals can lead to discomfort, interfering with sleep quality. Also, consuming alcohol and caffeine before going to bed can disrupt your sleep
- Leverage cognitive behavioral therapy (CBT)
Cognitive behavioral therapy is a kind of talk therapy that enables you to determine how your emotions and thoughts impact your behavior. This approach comes in handy for those struggling with distressing behavioral or emotional reactions to chronic pain. Cognitive behavioral therapy for chronic pain concentrates on making behavioral and cognitive changes to interrupt the challenging cycle of the behaviors, emotions, and thoughts responsible for your pain.
- Seek social support
Living with chronic pain not only impacts your physical health but your social life as well, forcing you to isolate and withdraw. Social isolation can increase chronic pain, resulting in a vicious cycle that not only intensifies your physical but emotional suffering too.
Withdrawing from social interactions causes you to miss out on the distraction and emotional support that social connections offer. This increases feelings of anxiety, depression, and loneliness, which can exacerbate pain perception while minimizing pain tolerance. Social support is invaluable for those living with chronic pain as it helps maintain emotional well-being, protect against stress, and improve the overall quality of your life.
Endnote
Although living with chronic pain can be challenging, the right strategies can help enhance your quality of life. Using medical marijuana, practicing mindfulness, getting enough sleep, leveraging CBT, and seeking social support can help you manage chronic pain.
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