So, you’ve heard that mindbody medicine, mindfulness, and the like could be helpful in healing your chronic pain, but you’re not sure where to start? Let this be your guide.
Mindbody Medicine is a term used for any healing practice or technique that has at its center the knowledge that mind and body are one system; meaning that what we think of as the mind impacts what we think of as the body and vice versa, but that in reality they are one.
These techniques are immensely helpful for chronic pain, as many studies have shown that what is going on in the mind has a huge part to play in our experience of pain. If we only focus on the body when treating chronic pain (i.e. physical therapy, injections, pills) we are missing a significant piece of the puzzle.
Although mindbody techniques may take longer to take effect than some medical interventions, the results create real long-lasting change, while many medical interventions may only offer temporary relief.
Mindbody techniques I use with my clients include, but are not limited to:
mindfulness practices
meditation
qi gong
yoga (hatha, yin, restorative)
breathing practices
EFT tapping
journaling
IFS
somatic experiencing
So, you want to dip your toe in, where do you get started?
The very first thing you can do is just to start recognizing that your thoughts and emotions play a part in your experience of pain. You don’t need to believe that thoughts and emotions are the only reason you’re experiencing pain, but it can go a long way to acknowledge that they play a role. To begin this journey, you might start tracking flare-ups of pain and noting what kinds of emotions you were experiencing before the flare-up occurred. Make special note of the moments you are feeling fear, especially fear of the pain. Fearing pain feeds a cycle of chronic pain: experience pain —> fear pain —> body tenses —> more pain —> more fear. Keep a pain journal where you track your pain from 0-10, and alongside the number make note of any thoughts you’re thinking, emotions you’re feeling, and the exact physical sensations you’re sensing. This will help you flex your mindfulness muscle as you learn to observe your experience, rather than being absorbed in it.
Once you’ve accepted that your thoughts and emotions play a part in your experience of pain you can begin to practice mindfulness techniques as a way to learn to compassionately witness and be with your thoughts/emotions/sensations. This “witnessing” and “being-with” allows you to create space from your thoughts/emotions/sensations, and choose how you would like to respond to them. This space gives you the opportunity to make new choices that differ from your habitual reactions (i.e. fear might be your habitual reaction to pain).
The next step is learning to express the emotions you’ve recognized with your mindfulness techniques. This can be done a number of ways including through psychotherapy, journaling, art, and movement. Journaling is a practice you can start right away. Writing down thoughts and feelings can help us to compassionately witness, express and accept them. The better you get at expressing your thoughts and feelings, the less power they have over you and your body, and the less your body feels the need to get your attention through pain.
Mindbody techniques can also teach you how to relax more deeply and access a greater sense of safety in your nervous system, both of which are hugely supportive to the healing process. Mindbody techniques that are particularly conducive to initiating the relaxation response include breath practices such as Nadi Shodhana (alternate nostril breathing) and restorative yoga.
Overall, chronic pain can be greatly reduced by strengthening the skills of observing, expressing and accepting your thoughts/emotions/sensations. Through the practices of observation, expression and acceptance you can develop a greater sense of trust and safety in your mindbody, restoring your sense of confidence in your ability to manage and reduce pain.
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Comment below: is there anything that surprises you about the idea of mindbody medicine? Have you tried any mindbody techniques, and were they helpful?
Wishing you deeper breaths and greater joy,
Eve
