Would you like to start 2009 off by coping better with pain? We can all add something to our bag of skills to better deal with the challenge of pain, right?
Starting today and continuing each Monday, we’ll look at ways to cope well with pain and how to get yourself to use helpful techniques regularly. We did this last year, and it was a very popular series. So you can refresh what you’ve learned and add to it. It’s your at-home pain management class! Happy New Year!
Instead of starting right off with what techniques to use, we’ll first look at helping yourself use pain management skills regularly. Often the barrier is not a lack of knowing good exercises, but getting yourself to practice the techniques regularly.
Today we’ll look at what stages we go through to get ourselves into a new habit. Next Monday, we’ll look at what’s useful at each stage to help yourself make a change. (These are from the Stages of Change theory.)
Stage 1: Precontemplation
In this stage, you’re not really even thinking about making a change. Maybe you’re not yet interested in using pain management techniques to help yourself. Or maybe you don’t even believe that there are things you can do to help yourself be in less pain, or cope better with pain.
Stage 2: Contemplation
In contemplation, you’re weighing the pros and cons of making a change in your behavior. You’re considering using pain management techniques, but have not yet started to do so.
Stage 3: Preparation
In this stage, you’ve decided to change a behavior, but have not yet started or stopped something. You’re getting ready to start using pain management exercises, thinking through what you’ll use and how you’ll practice techniques.
Stage 4: Action
You’ve made the change. You’re actively using pain management techniques, but this change is still new. You’re figuring out what works and what doesn’t, and seeing how such a change fits in your life.
Stage 5: Maintenance
You’ve changed your behavior – the challenge now is to stay with it. You’ve been practicing pain management exercises regularly… how do you now stay motivated to continue?
Stage 6: Relapse
If you relapse, you start up again with the habit you tried to stop, or stop doing what you wanted to keep doing. For pain management, you skip a few days of practicing techniques… and these few days turn into not practicing your skills regularly.
So where are you in your readiness to learn new pain reduction and management skills?
Next Monday, we’ll look at what can help you make a change, no matter what stage you’re in right now.
Other articles in this series:
- How to change a habit, part 1
- How to change a habit, part 2
- Breathing exercises, part 1
- Relaxation exercise, part 1
- Breathing exercises, part 2
- Websites that help you stick with your new habit
- How are you doing with your new habit?
- Try 1/2 a habit
- Visualization
- Feedback on changing habits, part 1
- Feedback on changing habits, part 2
- Guided imagery, part 1
- Guided imagery, part 2
- Stress management, part 1
- Stress management, part 2
7 responses so far ↓
jeisea // Jan 5, 2009 at 5:27 pm
HTCwP
This is perfect timing with this post. At this busy time of year we’re apt to let our pain/symptom management habits lapse. I was shocked 1.00am yesterday to realize I’d passed out, hitting my head on the bathroom floor. My blood pressure had dropped. Usually I do controlled breathing five time a day which stabilizes my blood pressure. I’d been out of routine for a few weeks. My GP said by later yesterday my BP was very high. Labile BP as a consequence of Dysautonomia is a symptom of CRPS/RSD in my case. This extreme result of not following through with my plan of care shows just how important sticking with the plan is. I’ll be following closely your next few posts. Thanks again.
How to Cope with Pain // Jan 5, 2009 at 5:41 pm
Jeisea, hope you’re feeling better… that’s quite a way to be reminded to do your breathing!
In the coming weeks, we’ll review how to use techniques regularly, so hope these articles will help.
Pauline // Jan 6, 2009 at 10:46 am
I have had 12 operations (and found out later that several were unecessary, but they kept cutting into me until one surgeon found out prob). With so much scarring, I am in a lot of pain. Prob is, I have this metabolism (cant remember docs exact diagnosis) – what would knock a horse out doesn’t knock me out. No amount of tranquilisers or narcotics affect me in any way. What is the name of the prob and why does this happen? I remember him saying something about my brain and metabolism. I get no relief. Please help.
Pauline
How to Cope with Pain // Jan 6, 2009 at 4:06 pm
Pauline, I’m not sure of the name of your particular condition. But people are affected by medication to varying degrees.
Many of the articles on How to Cope with Pain are about non-medication ways to decrease and cope with pain – including this Monday series. I hope you’ll stop by often to learn some techniques which will help.
Sherlock // Jan 11, 2009 at 12:08 pm
My primary coping strategies are reducing stress and getting the right amount of rest each day. If I do too much, I pay for it days afteward. Over the holidays I did too much and am just now getting over the added stress on my joints. Maintaining is about where I am in the process right now I think.
Belinda // Jan 12, 2009 at 11:49 am
Been told there’s nothing that can be done for me.
I’ve tried everything except surgery and my ortho says it’s not bad enough.
Belinda
How to Cope with Pain // Jan 12, 2009 at 11:58 am
Belinda, it sounds like you’ve been told there are no medical procedures/medications which might help. That’s unfortunate. But it doesn’t mean there’s nothing which can help. That’s where this series comes in. There are many things you can do – pain management skills – to help yourself. I hope you read more on this site for techniques!
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