Unwinding Pain with Bonnie Lester
Why should we talk about comfort levels rather than pain levels?
- It shifts attention away from pain, which can help reduce its intensity (pain amplification through focus is well-documented)
- It empowers people to identify what makes them feel better, rather than dwelling on what makes them feel worse
- It promotes a more positive, action-oriented mindset
- It helps break the cycle of pain-related anxiety and stress
- It allows for more nuanced discussion about well-being beyond just pain reduction
What are some activities that can increase your comfort levels?
Physical Activities
- Gentle movement or stretching appropriate to your condition
- Walking in nature or garden therapy
- Light exercise as approved by healthcare providers
- Warm baths or heat therapy
- Breathing exercises
- Progressive muscle relaxation
Mental/Emotional Activities
- Listening to favorite music or calming sounds
- Meditation or mindfulness practices
- Engaging in absorbing hobbies
- Reading or audiobooks
- Connecting with supportive friends and family
- Practicing gratitude
Professional Interventions
- Cognitive Behavioral Therapy (CBT)
- Physical therapy
- TENS unit treatment
- Massage therapy
- Occupational therapy
- Biofeedback
Environmental Comfort:
- Creating a comfortable physical space
- Temperature regulation
- Proper positioning and ergonomics
- Spending time with pets
- Using adaptive equipment
- Ensuring good sleep hygiene
Why is having purpose important in pain management?
- It provides meaningful distraction from pain
- It gives a sense of accomplishment and self-worth beyond pain identity
- It can reduce depression and anxiety, which often amplify pain
- It helps maintain social connections and reduces isolation
- It provides motivation to stay active and engaged in life
- It can lead to “flow states” where pain awareness naturally decreases
- It helps maintain quality of life despite chronic conditions
- It can give structure and meaning to daily activities, promoting better self-care
How can you develop purpose while managing pain?
- Set achievable goals that align with your values
- Engage in volunteer work (even virtually if mobility is limited)
- Pursue creative projects or hobbies
- Join support groups to help others with similar experiences
- Learn new skills within your comfort zone
- Maintain or adapt meaningful roles in family and community
- Document your journey to help others
- Practice gratitude and focus on what you can do rather than limitations
Remember: Always work with healthcare providers to develop a pain management plan that’s right for you.