Pain Management
What is one important thing to remember when learning to manage chronic pain?
It takes practice, and you should not get discouraged.
Name one type of light exercise that may help with chronic pain.
Walking or stretching.
What does pacing mean?
Taking breaks and managing your activity before you become exhausted or have increased pain.
What is a coping thought?
A helpful thought that can help you get through a stressful or painful situation.
Why can distraction sometimes help with pain?
It can take your attention away from the pain.
Name two ways to manage chronic pain without medication.
Examples include exercise, meditation, breathing exercises, CBT, massage, heat and ice, acupuncture, or visualization
What chemicals does exercise encourage the brain to release that can help with pain and mood?
Serotonin and endorphins.
Instead of waiting until you are in a lot of pain to stop, what should you do?
Take a break or pause before the pain becomes too strong.
Complete this coping thought:
“I know that I can ______ this.”
Handle.
Name one activity you can do at home to distract yourself from pain.
Read a book, watch TV, listen to music, or listen to a podcast.
What can you use to write down your pain and what you did to manage it?
A pain-tracking sheet or pain-tracking app.
True or False: You should exercise until you are completely exhausted.
False. It is important not to overdo it.
Name one way to save energy during the day.
Take short breaks, ask for help, or spread activities throughout the day.
Which is a helpful coping thought?
A. “I can't do anything.”
B. “I am strong enough to do this.”
C. “Nothing will ever get better.”
B. “I am strong enough to do this.”
Name one social activity that could help distract you from pain.
Call a friend or family member, or play a game with someone.
Why can tracking your pain be helpful?
It can help you see what works and give useful information to your healthcare providers.
What type of exercise uses stretching and slow movements and can be modified for physical limitations?
Yoga.
What does delegating mean?
Asking someone else to help with a task so you can save your energy.
True or False: Cognitive behavioral therapy can help people change unhelpful thoughts and actions.
True.
You are having a painful day. What could be a healthy distraction?
A. Sitting and focusing only on the pain
B. Listening to music
C. Staying in bed and thinking about the pain all day
B. Listening to music.
True or False: Using several pain-management strategies together may be helpful.
True.
How can yoga help someone with chronic pain?
It can improve strength, movement, mood, breathing, and muscle tension.
If cooking every night is too tiring, what is one way you could adjust the activity?
Use a slow cooker to prepare several meals at once.
Name two coping thoughts you could tell yourself when pain or stress becomes difficult.
Examples:
Name three activities you could do outside the home to distract yourself from pain.
Examples include going to a park, museum, or library with someone you enjoy spending time with.