Stress Relaxation and Natural Pain Relief

News and discussion.

Moderators: windsong, cj-, BlueGobi, Moderators, Frame

User avatar
dandelion
Posts: 1393
Joined: Sat Apr 18, 2009 12:57 pm
Contact:

Stress Relaxation and Natural Pain Relief

Postby dandelion » Thu Dec 03, 2009 4:13 am

Stress Relaxation and Natural Pain Relief

Chronic pain is complex. Research over the past 25 years has shown that pain is influenced by emotional and social factors. These need to be addressed along with the physical causes of pain. Chronic stress is one factor that contributes to chronic pain. The good news is that you can get natural pain relief by making relaxation exercises a part of your pain-management plan.

The Body's Response to Stress
To understand how natural pain relief works, it's important to understand how stress affects your body. Pain and stress have a similar effect on the body: your heart rate and blood pressure rise, breathing becomes fast and shallow, and your muscles tighten.

You can actually feel your body's response when you're faced with a sudden, stressful event, such as fearing that a car is about to hit you. The car misses you and, in time, your system returns to normal. You relax.

With chronic stress, such as worrying about health or finances, feeling stuck in a bad job or marriage, or fearing that something bad will happen, the nervous system keeps the body on alert. This takes a big toll on your body. Levels of stress hormones increase, and muscles remain in a nearly constant state of tension.

Chronic stress hurts.

Here's just one example: Studies that measure site-specific muscle tension in patients with chronic back pain have shown that simply thinking or talking about a stressful event dramatically increases tension in back muscles.

Relaxation Techniques for Natural Pain Relief

Relaxation exercises calm your mind, reduce stress hormones in your blood, relax your muscles, and elevate your sense of well-being. Using them regularly can lead to long-term changes in your body to counteract the harmful effects of stress.

Don't get stressed trying to pick the "right" relaxation technique for natural pain relief. Choose whatever relaxes you: music, prayer, gardening, going for a walk, talking with a friend on the phone. Here are some other techniques you might try:

Foursquare breathing. Breathe deeply, so that your abdomen expands and contracts like a balloon with each breath. Inhale to a count of four, hold for a count of four, exhale to a count of four, then hold to a count of four. Repeat for ten cycles.


Guided imagery. Breathe slowly and deeply. For example, imagine a tranquil scene in which you feel comfortable, safe, and relaxed. Include colors, sounds, smells, and your feelings. Do five to ten minutes each day.


Self-talk
. Change how you think about your pain and yourself. For example, change "Pain prevents me from keeping house the way I used to -- I'm a failure" to "No one will die if the house isn't perfect. I can get a lot done by breaking down tasks into baby steps."


Hypnosis. Hypnotherapists can induce hypnosis and implant suggestions, such as, "You're going to sleep soundly tonight." Audiotape the session so that you can repeat it at home.


Mindfulness meditation. Sit or lie quietly and notice your breathing without controlling it. If pain or thoughts interfere, simply notice them without trying to push them away. Think of them as a cloud passing over; then return to observing your breath. Do this for about 20 minutes.

WebMD Medical Reference
Reviewed by Ephraim K Brenman, DO on January 28, 2008
Copyright ©2009, WebMD, LLC. All rights reserved
Last edited by dandelion on Tue Dec 15, 2009 2:11 pm, edited 1 time in total.
In the hopes of reaching the moon, men fail to see the flowers that blossom at their feet.
- Albert Schweitzer

User avatar
Warmsoul/Jeanie13
Posts: 29196
Joined: Mon Jun 05, 2006 8:46 pm
Contact:

Postby Warmsoul/Jeanie13 » Thu Dec 03, 2009 9:44 am

(((((((((((((((((((((((((( Dandi ))))))))))))))))))))))))

Thank you!!!!!!!!!!!!! :D
“If we admit our depression openly and freely, those around us get from it an experience of freedom rather than the depression itself.”
--- Dr. Rollo May
Sunshine, smiles and love.

Depression Forums | Depression Chat Rooms | Depression Blogs

http://www.depression-understood.org/

User avatar
crystalgaze
Posts: 2511
Joined: Sun Jun 28, 2009 10:11 pm
Location: USA

Postby crystalgaze » Mon Feb 08, 2010 2:21 pm

I do self-talk quite a bit. :lol: I will try the breathing at least....
~Crystal

I'm not exactly digging myself out of the hole but creating a tunnel to get out another way. Throwing dirt from one end of the pit to the other isn't going to get me anywhere. Instead, I'll create my own path.

shatteredhopes
Posts: 664
Joined: Tue Oct 27, 2009 1:39 am
Location: U.S.

Postby shatteredhopes » Mon Feb 08, 2010 5:13 pm

Another relaxation tip that works for me...

Lay down, scrunch up toes and feet tight hold for two seconds, release and imagine the muscles and relaxing and warming feelings flowing out your toes, repeat.

Scrunch up muscles in calves, hold two seconds, same thing relaxing them, repeat.

Move to thighs, bottom and groin, tummy and back, hands, arms, neck, face...scrunching up holding relaxing and repeating...

Then imagine the relaxation flowing through you focus on beautiful thought or scene that relaxes like standing in a shallow river in the rain forest watching a gentle waterfall, all the beautiful colors of the plants and flowers around the river, the sounds of exotic birds...or whatever works for you...

top it off with deep breathing, and you might just fall asleep!
"Sorrow floats" John Irving

kennymevrick

Postby kennymevrick » Sat Aug 21, 2010 2:53 am

Well Pain and stress have a similar effect on the body. Our heart rate and blood pressure rise, breathing becomes fast and shallow, and our muscles tighten.

Obayan
Posts: 4517
Joined: Sat Jan 30, 2010 4:51 am
Location: oklahoma
Contact:

Postby Obayan » Sat Aug 21, 2010 3:32 am

When faced with chronic stress and an overactivated autonomic nervous system, people begin to see physical symptoms. The first symptoms are relatively mild, like chronic headaches and increased susceptibility to colds. With more exposure to chronic stress, however, more serious health problems may develop. These stress-influenced conditions include, but are not limited to:


depression
diabetes
hair loss
heart disease
hyperthyroidism
obesity
obsessive-compulsive or anxiety disorder
sexual dysfunction
tooth and gum disease
ulcers

In fact, most it’s been estimated that as many as 90% of doctor’s visits are for symptoms that are at least partially stress-related!

stanelyshane

Postby stanelyshane » Mon Aug 23, 2010 1:38 pm

That's right due to the depression it is the harmful to the health. It harmful to the hair loss, obesity, reduce weight, ulcers and so on. Therefore, there is require to come out from the depression and it is possible to concern with the neuropsychiatric.

User avatar
Warmsoul/Jeanie13
Posts: 29196
Joined: Mon Jun 05, 2006 8:46 pm
Contact:

Postby Warmsoul/Jeanie13 » Mon Sep 06, 2010 8:33 am

((((((((((((((((((( dandelion ))))))))))))))))))))

Miss you in the forums, just thought I would let you know.

Warmie
“If we admit our depression openly and freely, those around us get from it an experience of freedom rather than the depression itself.”

--- Dr. Rollo May

Sunshine, smiles and love.



Depression Forums | Depression Chat Rooms | Depression Blogs



http://www.depression-understood.org/


Return to “Mental Health News”

Who is online

Users browsing this forum: No registered users and 1 guest