7 Ways I Cope With Pain That Actually Help

This post was originally posted on Blogger December 21, 2024.

Finding ways to cope with chronic pain can be challenging. Very challenging. When you are in non-stop pain, it’s really hard to find the motivation to do things that will help distract you from the pain, even if they are fun or something you like to do.

But it’s important to find those things and make the effort to do them as it does benefit your mental health. Having something to do that provides an escape from the relentless pain is vital to your mental health and overall wellbeing. Finding something that effectively distracts you from your pain overwhelming you is something you can fall back and rely on time and time again. It’s hard to find non-active ways to pass the time, so having hobbies and other interests are important and should be prioritized. 

What can you do for yourself that will help you cope, or that will help someone you know impacted by chronic pain cope?  First, get involved by educating others, joining a support group, volunteering, and making a difference one interaction at a time. Second, find your passion and immerse yourself in it. For me it’s doing arts and crafts and last year I took up Journaling. Writing and creativity are what saved me during my nervous breakdown last year. They have literally saved me from spiraling down into a dark hole and have helped me maintain some sense of hope. By immersing myself in the creative process, I’m inspired to reach my artistic potential. 

Here are some additional ways I cope with my chronic pain, which all have helped me get me to where I am now…helped me get to this year, this day and this exact moment, sharing with you:

• Mindfulness and Meditation: Mindfulness practices, such as meditation, can help you stay present and reduce the tendency to dwell on pain or worries about the future. By focusing on the present moment, you can cultivate a sense of calm and acceptance, which can help to reduce pain perception and improve overall well-being. I have developed a meditation practice that brings a sense of calm over my chaotic brain by drawing or colouring while listening to various meditations in themes that resonate with me. 

• Seek Professional Help: Therapists or counselors can provide invaluable support and guidance as you navigate the challenges of chronic pain. They can teach you coping strategies like cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT) to manage pain, stress, and negative emotions. Additionally, they can help you develop a more positive outlook and connect you with resources and support groups. There is no shame in reaching out for help to navigate the difficulties that life brings you when you suffer from chronic pain. I have gone to therapy off and on over the years, and I can’t stress enough how much it benefitted me. I was able to find ways to cope better and I learned a lot about myself in the process. I was led on a journey filled with moments of self discovery and triumph and began to see myself in a more positive light. It’s one of the best things I did for myself. 

• Connect with Others: Sharing your experiences with others who understand can provide a sense of community and reduce feelings of isolation. Joining a support group, connecting with others online, or confiding in a trusted friend or family member can offer emotional support, practical advice, and a sense of belonging. We used to have a chronic health support group where I live, but the person running it had to step down due to health reasons, and the group did not continue. I am looking at getting that group back up and running in the new year, both online and in person. Anyone have any thoughts on what you’d like to see in a chronic pain/chronic health support group?

• Engage in Meaningful Activities: Participating in activities that bring you joy and purpose can help to distract from pain and improve your overall quality of life. Whether it's spending time in nature, pursuing a hobby, volunteering, or engaging in creative activities, finding something you're passionate about can give you a sense of accomplishment and fulfillment. My creativity is what keeps me going and last year I found journaling, which has evolved into my new business and blog I created that merge both my passions using my experience with chronic pain and my creativity to produce relevant online content and products for the chronic pain community. Coming up with new ideas and concepts is exciting and working creatively takes me out of my head and to a place of calm and peace. It means I get a break from the relentless nature of chronic pain. I don’t know where I’d be if I didn’t have my art or writing.

• Practice Gratitude: Focusing on what you're grateful for can shift your perspective and help you appreciate the positive aspects of your life, even in the face of pain. Gratitude practices, such as keeping a gratitude journal or expressing appreciation to loved ones, can boost your mood, reduce stress, and enhance your overall well-being. This is one of the most important things I’ve done for myself. I started my gratitude practice soon after I started therapy, as a daily exercise my therapist wanted me to do. At first it was hard to find 3 things, but listing those 3 things day after day began to shift my mindset. As time went on and I continued to list my gratitude, it became easier to find those 3 things each day, and before I knew it, I was listing more than 3 things. This simple practice was my introduction to Cognitive Behavioral Therapy (CBT) and is a practice I continue to this day. 

• Focus on Small Victories: Chronic pain can make even simple tasks feel like major accomplishments. It's important to acknowledge and celebrate these small victories, no matter how insignificant they may seem. Recognizing your achievements, whether it's getting out of bed, taking a shower, or completing a short walk, can boost your confidence and motivation. When you have chronic pain, you have to adapt and adjust your expectations. One thing I had to stop doing was comparing myself to able-bodied people as well as stop comparing my current self with my old self. It was damaging my self esteem and making me feel like I was a failure and a burden. Once I adjusted my expectations and began breaking down bigger tasks into smaller, more manageable tasks, my self esteem started to improve and I began to feel proud of myself for my accomplishments. These small accomplishments were actually big accomplishments and I have benefitted immensely from celebrating the “small” victories. 

• Set Realistic Goals: This goes hand in hand with focusing on small victories. Setting and achieving small, attainable goals can help you regain a sense of control and improve your self-esteem. Start with manageable goals and gradually increase the challenge as you progress. This can help you build momentum and avoid feeling overwhelmed or discouraged. It can also prevent you from doing too much and causing a crash. I work in 5 minute spurts, as that’s about how long I can stand before the pain becomes too much. So I break down my bigger goals into smaller goals that I can do in 5 minute chunks. This is extremely helpful to your mental health when you suffer from chronic pain. 

Living with chronic pain is an ongoing journey filled with both challenges and triumphs. It's a journey that requires constant adaptation, resilience, and self-compassion. Remember, you are not alone in this fight. By incorporating these coping strategies into your life and seeking support from others, you can navigate the complexities of chronic pain and find moments of peace, joy, and fulfillment amidst the challenges.