Pain is not just a physical sensation. It is related to both the body and the mind.
The way in which pain is felt has to do with emotions, personality, lifestyle, genetics and previous experiences. Although there are so strong pains that do not even let you think, one of the most famous is the toothache, if you have one of those better or try and go with one of the dentists in Tijuana Mexico.
One way to deal with chronic conditions, or almost any other type of physical ailment, is to modify the mental perception of pain.
This allows to increase the threshold of tolerance and, therefore, to diminish the need to resort to medicines that can generate secondary effects and even addiction.
This is why the Harvard Medical School recommends a series of mental techniques to help fight pain. Scientific studies confirm that mindfulness is effective in dealing with pain.
This technique basically involves concentrating on the present without making any judgment.
For many, the first impulse in the face of pain is to try to “take it away” in any way. In the case of mindfulness to control pain, however, what is sought is to approach the sensation and learn to know it by “observing” it objectively.
The idea is to focus on the moment you are in, avoiding past and future worries. This is done by considering elements such as the following: where does what it feels start? Does it change as time goes by? How can you describe it?
2.- Deep breathing
This technique is fundamental for the rest of the alternatives that can be used to help manage pain.
It consists of inhaling deeply for a few seconds and then exhaling. Words or phrases can be used to help maintain concentration and rhythm of breathing.
For example, every time you inhale, you can say: “welcome relaxation”. As you exhale, “goodbye negativity.” Visualizing a place that is associated with tranquility also helps.
3.- Meditation and visualization
In this case, the process begins with attention to breathing following the technique referred to above.
This is done in an atmosphere of total relaxation, without distracting stimuli or noise, with background music that invokes that feeling.
Additionally, we think of a place that is associated with tranquility, peace and pleasure. A beach, with the sound of the waves. Birds singing in a bucolic landscape.
If the mind is distracted and begins to think about other things, it brings back the image that evokes tranquility.
4.- Concentration and positivism
Choosing an activity that you enjoy is another option. It can be anyone who generates taste and pleasure: reading poetry, hiking in green spaces, cooking, gardening.
The objective is to concentrate in an absolute way on what is being done and pay attention to the minimum details, noticing how the senses react and what are the sensations that they feel.
When the person is not well, he usually thinks only of what he can not do.
Directing that attention to what can be done helps stop thinking about pain. Keeping a diary and regularly writing down the reasons or things you’re grateful for is a way to do it.
Concentrating on an activity that you enjoy, such as gardening, can alleviate the ailment.
5- Generate the relaxation response
It is the antidote to the stress that generates pain. It allows to control the increase in the heart beat and the reactions of the organism, which becomes alert when stressed. In this case, the first thing is to close the eyes and relax all the muscles of the body.
Next, attention is paid to breathing. If the thoughts start to appear, you have to resort to the word “recharge” to return to concentrate on breathing.
In this process, 10 to 20 minutes are spent. Subsequently, the return of thoughts is allowed. Finally, the eyes open.