Managing sleep

Sleep problems are common with long-term pain.

Adapting relaxation strategies (see below) can help stop your thoughts from keeping you awake.

Our sleep cycles are partly regulated by daylight and by our routines. It is a good idea to set an alarm for the same time every morning and to let in the light. It is also a good idea to make a regular bedtime for yourself.

 

Relaxation

Practising relaxation techniques regularly can help to reduce tension, stress and, in some cases, the pain too. It is a useful skill to have, but takes time to develop.

 

Keeping active

Keeping active when activity can be painful is not easy. Research shows, however, that people with long-term pain who keep active tend to feel better and enjoy a better quality of life. It is worth taking steps to maintain and improve your general fitness.

 

It is important to understand that movements or activities that can increase your pain do not necessarily mean further damage or injury. In long-term pain conditions, hurt does not mean that harm is taking place. It makes sense to take things gently but a small rise in pain in the short-term may be worth it if it helps you get back some of the life you may have lost due to pain.

 

 

Socialising

Pain can make it hard to get out to see people or to join in with what they are doing, but keeping in touch with friends and family is good for overall health. Worthwhile social contact can be at home, over a cup of tea, on the phone or via the internet. Every little counts.

Enjoyment and Hobbies

Try to include at least one enjoyable activity in your list of things to do every day. Sometimes you may concentrate too hard on what you must do and forget things that may give you some pleasure. Be pleased with the things that you accomplish even if that includes things which others might dismiss or take for granted.

Getting involved in activities or hobbies that take the focus of attention away from your pain can be helpful. A hobby such as sewing, photography or model-making, which you can do even when your activity is restricted, can usefully occupy time when you might otherwise feel that you are sitting around doing nothing.

 

 

Hobbies can also give you something worthwhile to talk about. It helps to shift the focus away from pain and other problems.