Responding differently to pain

Understanding the link between mind and body

We are used to viewing our minds and our bodies as separate. However, they are closely linked.

For example, you might notice your heart beating faster at times of stress or excitement.

Changes in one can affect the other, and understanding more about how the mind and body are linked can have a positive effect on both.

imparts have information on understanding the mind-and-body link.

Start by focusing on what is important to you

If you find that your condition is getting in the way of living your life, try to focus on what’s important to you.

Think about these questions:

• What really matters to me in life?
• What kind of person do I want to be?
• How do I want to be in my relationship with others?

Then think about 1 action you can do today, without anything else (including sensations) changing.

Commit to a time and place to do this action. Small actions can lead to big changes.

Stop struggling against pain

Do not spend your life focusing on avoiding pain and other sensations.

Letting go of this struggle can help reduce your suffering.

This different approach is called willingness.

Willingness is the choice to say ‘yes’ to what life is offering in any moment. To let difficult emotions and sensations be there, but to drop the struggle with them.

It does not mean liking them or giving up. In fact, if we find a way to let the uncomfortable emotions and sensations be there, and still take action, we can build a richer life. 

You should not give up hope of your sensations changing in the future. This is about recognising them, as they are at this moment in time.

Practice mindfulness

Mindfulness is a way to develop 'willingness' skills. It involves accepting that these sensations are part of your experience at this time, without trying to change them.

It can help you to notice judgements and let them go. It helps you to notice when your attention drifts (for example, to worries about the future), and bring it back to the present.

Mindfulness helps you recognise when you are getting overwhelmed by unwanted thoughts, emotions or sensations. By developing a different relationship with these thoughts, emotions and sensations, you can make more skilful choices about how you respond to them.

Mindfulness can help you shift your focus and energy to living a richer life. This does not mean the sensations have gone away, but that you can focus on other things that matter to you.

Set aside a regular time to practise these skills. Regular practise will build up your skills so that you can use them more easily when you need them.

Mindfulness exercise

Practise this exercise regularly.

It will help you to engage more with your environment, and develop a different relationship with your thoughts, emotions and sensations.

1. Pause for a moment.
2. Look around and notice 5 things that you can see.
3. Listen carefully and notice 5 things that you can hear.
4. Notice 5 things that you can feel in contact with your body (for example, your watch against your wrist, your trousers against your legs, the air on your face, your feet on the floor, or your back against the chair).
5. Do all of the above steps at the same time. Notice that as well as your pain or discomfort, what you can see, hear, and the sensations are all present as well.

3-step breathing space exercise

Step 1: Awareness

Bring yourself into the moment by sitting or standing straight. If possible, close your eyes.

Then ask yourself, ‘what is my experience right now?’ noticing your thoughts, feelings, and sensations.

Acknowledge your experiences, even if they are unwanted, and try not to change them in any way.

Step 2: Gathering

Gently redirect your attention to your breathing.

Notice each breath you take in, and each breath you let out, one after the other.

Your breath can help bring you into the present, and tune into a state of awareness and stillness.

Step 3: Expanding

Expand the field of your awareness around your breathing, so that it includes a sense of your body as a whole, and your posture and facial expression.

If you become aware of any sensations of discomfort or tension, bring your attention in by imagining that your breath could move into and around these sensations.