Do you often find your mind wandering to the worries that are consuming your day? Do you feel chronic pain throughout the day and are struggling to manage it? Are you constantly checking your phone for new emails, social media notifications, or text messages? Is multitasking the only way that you are able to complete tasks throughout the day? If the answer is yes, our pain management Los Angeles physicians have a few techniques that can help you practice mindfulness through chronic pain, the word that everyone's been talking about since the pandemic.
Managing Your Mindset through Chronic Pain
As difficult as it seems to live with chronic pain, there are ways in which you can holistically cope with pain so that it becomes less debilitating within your everyday lives. Through brain training and mindfulness, you can help tailor your own treatment so that it takes into account your individual experiences with pain and its limitations. Although working with a pain management specialist in Los Angeles is ideal, there are ways to manage your mind to control your chronic pain. Read on to learn how you can achieve peace and enjoyment within the present moment!
Starting your Day: Meditation
Before we dive in, let's define the word "mindfulness." Merriam-Webster defines "mindfulness" as "the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis." Starting your day with a form of meditation that is intimate and comfortable for you is the ideal way that the day should be started. If you've never meditated before, there's no need to worry! The pain management Los Angeles physicians have a great beginner's meditation practice that can help you kickstart your day on the right foot.
- Find a quiet spot in your home that gets plenty of natural light. We recommend performing the meditation at the start of your day before you've had time to be distracted by your phone or other tasks.
- Start off with short practices. We recommend taking five minutes to close your eyes and focus on your breathing with no music or external noise.
It's a common misconception that your meditation has to be with a particular goal or vision in mind. Start out slow, there's no rush with meditation! Even just focusing on your breath can help you feel more conscious and present for the rest of the day.
Massage Therapy & Pilates
To continue to manage your chronic pain your body and mind work hand in hand. Through massage therapy and pilates at the leading pain management Los Angeles offices, our physicians can help build upon your holistic treatment care plan by practicing mindfulness techniques with you. Therapeutic massage may relieve pain by way of several mechanisms, including relaxing strained and painful muscles, tendons, and joints while also relieving stress and anxiety.
Pilates, similar to yoga, is a great holistic way to strengthen and tone your body’s core. Focusing on the proper alignment of your spine, shoulders, this exercise works to build strength and endurance. A great benefit to this form of exercise is the confidence that it can bring to patients suffering from chronic pain.
Be Mindful Of your Screen Time
Before unwinding for the night, make sure that you're keeping your wellness and health in mind. Taking your phone to bed with you does have its poor effects, no matter how easy it is to stay up and keep up-to-date on social media. Studies show that the blue light emitted by your cell phone inhibits the production of melatonin, which is the hormone that regulates your sleep-wake cycle. Not only does it increase your alertness at night when you need to be catching up on valuable rest, but it also reduces your alertness in the morning. Too much scrolling past your bedtime can lead to chronic sleep deficiency. Here are some screen time tips that pain management Los Angeles professionals recommend to increase your awareness during the day:
- Don't keep your phone beside your bed at night. Charge it in another room of your house, and buy a clock alarm that can wake you up with a tone just like your phone would!
- To prepare yourself for sleep, remove yourself from the phone about 30 minutes before bedtime. We recommend grabbing that book you've been wanting to read and snuggling up!
Practice Self-Compassion Techniques
If you are your own worst critic, this next section is especially for you. When things go wrong, it's not an uncommon reaction to get upset and become hypercritical of ourselves. Inherently, this behavior is proof that we are working to get better each day. However, the feelings are being manifested in the wrong way. Here are some techniques for practicing self-compassion that pain management Los Angeles physicians approve:
- Treat yourself as you'd treat a friend! Allow yourself to make mistakes. When your friend makes mistakes, you're more likely to let them off the hook. Treat yourself the same way! You can't expect perfection all of the time.
- Care for yourself as you would for others. When you notice that your friend is feeling down, you might surprise them with their favorite coffee or be there for them while they talk to you. Do the same for yourself! If you're feeling down, it is 100% okay and healthy to soothe yourself, whether it be by stopping to grab your favorite coffee or listening to your favorite music while taking a bath. Either way, you're helping calm yourself down, which is the main goal.
Interventional Pain Doctors | Pain Doctor Los Angeles
Interventional Pain Doctors want to keep your brain and mental health strong just like we want to keep your physical health strong! Dr. Nicholas Fuller, Dr. Chad Heng, Dr. Daniel Loder, and Dr. Jeffrey Jeng at Interventional Pain Doctors provide an extensive list of treatments that can boost your mental and keep you feeling mindful. For more information regarding our services, visit our website or contact any of our locations today.