Practice Relaxation
People who are in pain experience both physical and emotional stress. Pain and stress have similar effects on the body: muscles tighten, breathing becomes fast and shallow, and heart rate and blood pressure go up.
Relaxation can help you reverse these effects and give you a sense of control and well-being that makes it easier to manage pain. Relaxation involves learning ways to calm and control your body and mind. There is no best way to learn how to relax, as long as you relax both your body and mind.
Try some of the following methods until you find ones that work for you.
Guided imagery uses your mind to focus on pleasant images. First begin by breathing slowly and deeply. Think of yourself in a place where you feel comfortable, safe and relaxed. Create all the details - the colors, sounds, smells and feelings. These images take your mind away from pain and focus it on something more pleasant.
Learn more about guided imagery.
Prayer is very relaxing and comforting for some people. You may want to make a tape recording of a soothing inspirational message or practice your own type of personal prayer.
Hypnosis is a form of deep relaxation and guided imagery in which your attention is focused internally - away from your thoughts and anxieties. People who find hypnosis helpful in relieving pain say it is both soothing and enjoyable. You'll need to work with a professional psychologist, counselor or social worker who is trained in hypnosis. You can also learn self-hypnosis techniques that you can practice on your own.
Relaxation audiotapes and videotapes can help guide you through the relaxation process. These tapes provide directions for relaxation so you don't have to recall the instructions. You might also want to make your own tape of your favorite relaxation routine.
Want more information?
- Find out about progressive muscle relaxation.
- Learn how laughter can help ease your pain.
- Learn about actions you can take and tips for managing your pain.
- Find out some of the preventive meassures that can help ease pain.
- Discover other resources for dealing with arthritis pain.
- For disease specific information, visit the Disease Center.
- Connect with others in the Arthritis Foundation community.
- Find out about the latest in arthritis research.
- For information on living with arthritis, read Arthritis Today.
