How to Manage Your Physical Pain Tolerance
Physical pain can be intimidating. Whether it’s soreness upon waking, a sports injury, or a sudden onset of pain, pain can be intimidating if you’re not mentally prepared to deal with it. We spoke with several experts to find out how you can manage and prepare for physical pain without feeling overwhelmed or afraid.
Laugh so as not to cry
Sometimes the best way to endure the pain is to distract yourself . Replace the emotions of confusion, worry, and despair with the exact opposite: humor. ” Humor therapy ” exists because humor and laughter have been proven effective. A small set of studies published by the Royal Society have found a correlation between social laughter and an increased pain threshold. While the research appears to be exploratory rather than definitive, researchers have tested this hypothesis through several different experiments. Lead researcher Robin Dunbar explains in an interview with The New York Times that “The causal sequence is that laughter triggers endorphin activation.”
Ideally, you would laugh with other people or in a social setting (statistically speaking, you are more likely to laugh in front of others – this study published in the journal Ethology claims that you are 30 times more likely to laugh with others. than with yourself).
We turned to physical therapist Jim Irwin (PT, MPT) for an expert opinion. When I spoke to him, he agreed: “Only laughter and humor can help reduce pain. They also provide excellent endorphin release. It also distracts the patient from pain. “
Try relaxation and visualization techniques
Even if you roll your eyes at words like “relaxation” and “visualization,” many patients have had some success with them. For example, imaging reduced this woman’s chronic thumb pain . If your pain ever gets worse and you are waiting for a doctor or treatment, drop your skepticism and try the visualization exercise. Even if this does not eliminate the pain, at least it helps to distract from the pain.
There is a school of pain management called Mind-Body Therapy , which consists of therapies that use the mind’s ability to influence the functions and symptoms of the body. You can try to relax with simple techniques such as progressive muscle relaxation . We have some more tips to help you relax . Try breathing exercises when in pain. Many women use a variety of breathing exercises to cope with contractions (which have been described as the worst types of pain – I don’t know, but I don’t doubt it either). You may be able to cope better with the pain by changing your breathing. Irwin recommends this simple breathing exercise to help you relax:
I like the 8-8-8 breathing technique. Inhale for 8 counts, exhale for 8 counts, and repeat this process 8 times. This usually reduces tension in the body by improving oxygen flow to tissues and slowing down neurotransmission (reducing pain conduction).
Brian Steiner, a pediatrician at New York University’s Langone Medical Center and a pediatrician at Bellevue Hospital, shares the story of how regular meditation affected a woman’s chronic pain in the Atlantic . Sometimes, mental exercise can change the physical pain you face.
Reduce anxiety with knowledge
Even physical pain passes through our mind, so mental techniques can influence it. Unfortunately, we may also overthink this. Pain can lead to fear and anxiety (eg, “What is causing this? Will it get worse?”). Anticipating pain can be just as bad – or even worse – than actually feeling it.
A study published in PLOS found that many of us prefer to get rid of pain as soon as possible in order to avoid fear and anticipation. When in pain, try to reduce anxiety and fear as much as possible. Remember the words of Mark Twain: “There were many worries in my life, most of which never happened.”
Here are a few questions Irwin asks her patients to realistically assess their pain, which you can also use:
Well, to begin with, I find out the degree of their pain. How much does this limit their daily routine? Are they doing anything to make things worse? I am trying to figure out the extent of the injury before I can truly tell them about their pain. In some cases, pain is a natural part of the healing process (especially after surgery). It is used as a defense mechanism. If your leg is broken, the pain usually prevents you from walking on it and causing further damage. So, if you can, I tell them that pain is okay.
If you’re feeling anxious, learning more about pain can lessen its mystery. Primary care physician Dr. Dan Weisswasser says:
The lack of understanding at the root of many fears can be addressed through education. I find that when people know what to expect, the expected procedure is much less stressful and perhaps even less painful. As you well know, there is a lot of misinformation on the web, so you need to choose your sources carefully.
Weiswasser recommends sources like WebMD and Mayo Clinic , as well as anything from the federal government (eg FTC , MedlinePlus , healthfinder.gov ). He also recommends sites like familydoctor.org andaap.org . We also looked at ways to find accurate health information online and medical websites you can trust .
Be patient and wait for the timing
Physical pain can take away your hope. Even if you are feeling overwhelmed, remember that your body can be surprisingly smart and resilient. Your body may heal over time. Dr. Weisswasser says:
I’m also a big fan of “time setting”; our bodies have an amazing capacity for self-healing, and many problems improve over time (although this can be difficult in a society accustomed to quick results and immediate gratification).
Patience is the last thing that comes to mind when it hurts, especially if it takes up your life. Keep a little ray of hope, even at heart. Remember, setting the time can ease your pain.
None of these tricks will turn physical pain into a walk in the park, but they can make things a little more bearable. Distract your mind with laughter and try visualization and relaxation techniques. Reduce your anxiety through knowledge, both through self-education and talking with health care providers. Keep hope and know that your body can heal itself over time.