MENTAL HEALTH AND SELF-CARE TIPS FOR PAIN MANAGEMENT

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.

Life’s uncertainties can sometimes feel overwhelming — you may be managing pain and other health issues, work deadlines, major life changes or everyday stressors — but they don’t have to rule your days. Nurturing both your mental health and physical health through self-care practices can help you feel more in control while managing your pain.

DEEP BREATHING AND MEDITATION FOR PAIN RELIEF

Meditation and deep-breathing exercises can help the mind and body focus and relax, providing a feeling of inner peace and control, and making it easier to see things from a fresh perspective. Deep-breathing exercises can even help lower blood pressure. A University of Michigan study found that meditative mindful breathing can lessen pain by focusing the brain on your interior world, instead of external pain signals.

TIPS FOR MEDITATION

Meditation can look different for everyone, so find a technique that works for you. Some ideas to consider:

Look into the meditation apps available. They can guide you, which can be helpful if you’ve never meditated before. Some of them have timers, too, so you can customize your session.
Choose a quiet location — a bedroom, backyard, wooded area, etc. — get in a relaxing position and try to wear comfortable clothing.
Consider meditation music and aromatherapy. While not necessary, they can enhance your experience and make it easier to relax and clear your mind.
Close your eyes, sit or lie down and take a few deep breaths to start releasing tension. First take a normal breath and then a deep breath: Inhale slowly through the nose, let your chest and lower belly rise as your lungs fill and your abdomen expands fully, then exhale out through the mouth (or nose, if it feels better).
Clear your mind. When thoughts try to enter, it’s OK to acknowledge them, but then let them go and get back to focusing on just “being.”
Visualize your perfect day and then live it. This might sound oversimplified, but visualization can be very powerful. It’s easier to achieve something if you have a target.
Try for a couple 20-minute meditation sessions per week, or one 5-minute session daily.

SELF-CARE TIP: SCHEDULE A MASSAGE

This is one of the quickest, most beneficial ways to rid yourself of the worries of the day and send your body into instant relaxation mode. Just be sure to tell your masseuse about any areas of pain to focus on or avoid.

SLEEP HYGIENE FOR RESTORATIVE REST

High-quality sleep is a physical, mental and emotional refresher that can do wonders for your overall happiness and well-being. A few simple changes can help set you up for a night of restful, reinvigorating sleep.

TIPS FOR RESTORATIVE SLEEP

Find the right pillow: Your pillow could be a factor in your sleep comfort. Pillows that are too soft, hard, thin or thick can put pressure on your lumbar spine. Try one specially designed for proper spine alignment, and you might rise with a little more shine
Tackle morning tasks before bed: Try prepping for the day ahead as part of your nightly routine. Each night, make a to-do list and get lunches and outfits ready for you and/or your family. This will help your brain have less to worry about as you go to sleep, plus it can help your morning go more smoothly and set the tone for a positive day.

If falling asleep is a problem, try refreshing your sleep hygiene habits:

Avoid watching TV and using your smartphone or tablet before bed — the stimulation can cause your brain to keep firing, which could make it hard to fall asleep.
Try relaxing with a book in a quiet space or practicing meditation and relaxation exercises. Our guide to sleep for pain relief offers even more tips for getting a good night’s rest.

DON’T LET MINOR ACHES AND PAINS KEEP YOU TOSSING AND TURNING

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MINDFULNESS THROUGH JOURNALING

Keeping a journal, whether writing in a notebook or typing a note on your phone or computer, has many benefits ranging from reduced stress to improved well-being and deeper self-discovery. Research shows journaling can be a safe way to process your emotions, even making difficult feelings less overwhelming and simpler to manage.

TIPS FOR MINDFUL JOURNALING

Start by writing about your thoughts and feelings for one or two minutes each day. It can be helpful journaling at the same time every day to help get in the habit.
If you’re not sure what to write, try answering a prompt: What are three things you’re grateful for? What’s something you love doing and why? Describe yourself from the perspective of a loved one or pet.
Writing about where you’ve been and where you are can help you set goals for where you want to go. Think back and write about your accomplishments, disappointments, family, friends, career, joys and sorrows.

And remember: This is for your eyes only. Spelling and grammar are not as important as the act of writing itself. Getting your thoughts down on paper can be therapeutic and offer you a fresh perspective.

SELF-CARE TIP: TRACK YOUR PAIN

Keeping a separate journal to chronicle your good and bad pain days can also be a useful tool in pain management. Learn more about tracking your pain and advocating for yourself.

BUILD SELF-CARE HABITS INTO YOUR DAILY ROUTINE

Small shifts in perspective or habits built into your daily practices can help manage pain and focus on being in the moment. Use these ideas to help you feel your very best:

TIPS FOR BUILDING A SELF-CARE ROUTINE

Do one thing at a time. Multitasking is overrated, and it doesn’t let you give your full attention to any one thing. If you’re talking on the phone to a friend, don’t try to type an email at the same time.
Slow down a little. Take the time to enjoy a 5-minute, uninterrupted conversation with a loved one. These moments tend to slip by all too often if you’re overwhelmed.
Cherish the small stuff, like a good cup of coffee or snuggle time, instead of worrying about work or the sink full of dirty dishes.
Be mindful of what you eat and drink. Drink plenty of water, and try to incorporate healthy foods, like fresh produce and nuts and seeds, into your diet.
Set small, achievable milestones. If pain is making it hard for you to do something you love, set a goal to make it happen, tracking your progress and recording the milestones you’ve reached.
Pace yourself. Break up large tasks and plan for breaks if you know you're going to be doing an activity that may cause pain. Rest lets your body reset and restore so you can keep going strong.

When you have to manage pain on a busy schedule, it can feel impossible to find time for self-care. Even taking just a few minutes for yourself each day can help break the cycle of stress, tension and pain so you can show up fully — for yourself and your loved ones.

References

Hu X, Beard K, Sherbel M, Nascimento T, Petty S, Pantzlaff E, Schwitzer D, Kaciroti N, Maslowski E, Ashman L, Feinberg S, DaSilva A. Brain mechanisms of virtual reality breathing versus traditional mindful breathing in pain modulation: observational functional near-infrared spectroscopy study. J Med Internet Res. 2021;23(10):e27298. doi: 10.2196/27298.
Suni E, Sleep Foundation. Mastering sleep hygiene: Your path to quality sleep.
Tartakovsky M, Healthline. 6 journaling benefits and how to start right now.
Kovačević I, Kogler VM, Turković TM, Dunkić LF, Ivanec Ž, Petek D. Self-care of chronic musculoskeletal pain - experiences and attitudes of patients and health care providers. BMC Musculoskelet Disord. 2018 Mar 7;19(1):76. doi: 10.1186/s12891-018-1997-7.
Wanlass R, Fishman D, UC Davis Medical Center, Department of Physical Medicine and Rehabilitation. Pain self-management strategies.