Session 10: Coping With Pain
Overview
I. Review of Homework – Practicing Good Sleep Behaviors
II. Cost of Pain
III. Types of Coping Strategies
IV. Types of Coping
V. Tips for Coping with Pain
VI. Homework - Making Changes
VII. Relaxation Technique – I Am Grateful
II. Cost of Pain
III. Types of Coping Strategies
IV. Types of Coping
V. Tips for Coping with Pain
VI. Homework - Making Changes
VII. Relaxation Technique – I Am Grateful
Session 12: Coping With Pain
I. Review of Homework – Practicing Good Sleep Behaviors:
II. Cost of Pain:
II. Cost of Pain:
What areas of your life has pain effected, and how?
What has pain cost you?
Example Responses: Work, Family, Social Life, Recreational Activities, Mood, Self-esteem, Medications, Relationships with Doctors, and Sleep.
What has pain cost you?
Example Responses: Work, Family, Social Life, Recreational Activities, Mood, Self-esteem, Medications, Relationships with Doctors, and Sleep.
Coping Efforts
Pain
Less Activity/More Meds
More Stress/Negative Mood
III. Types of Coping Strategies:
There are three types of coping strategies maladaptive, adaptive, and neutral.
Consequences of maladaptive coping strategies:
Consequences of maladaptive coping strategies:
1. Temporary put off learning how to manage pain.
2. External control.
3. Can encourage focus on pain rather than function.
4. Can result in “time-out” from activities.
5. Keep you from becoming more conditioned.
2. External control.
3. Can encourage focus on pain rather than function.
4. Can result in “time-out” from activities.
5. Keep you from becoming more conditioned.
Consequences of adaptive coping strategies:
1. Self-control.
2. Minimize pain over time.
3. Maximize function over time.
4. Increase satisfaction and self-esteem.
2. Minimize pain over time.
3. Maximize function over time.
4. Increase satisfaction and self-esteem.
Please answer the following questions:
1. What type of coping strategies did you use before the group? Please explain.
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2. Which type of coping strategies do you use now? Please explain.
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3. Which type of coping strategies will you use in the future? Please explain.
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People with chronic pain have a choice they can wait for pain to go away before they turn their life around. However, they can start to make things better now, by controlling their life rather than letting the pain control their life.
IV. Types of Coping:
1. Minimize Impact of Pain:
a. Exercise
b. Stretch
c. Relaxation
d. Positive self-talk. Positive beliefs about pain.
2. Coping With Flare-Ups
a. Keep going.
b. Use cognitive strategies:
(1). Stop! Negative thinking.
(2). Focus on what you are doing, one step at a time.
(3). Give yourself positive statements.
a. Exercise
b. Stretch
c. Relaxation
d. Positive self-talk. Positive beliefs about pain.
2. Coping With Flare-Ups
a. Keep going.
b. Use cognitive strategies:
(1). Stop! Negative thinking.
(2). Focus on what you are doing, one step at a time.
(3). Give yourself positive statements.
V. Tips for Coping with Pain
A. One at a Time.
1. Start at a low level, and gradually increase.
2. Not all or none.
3. You will improve over time with practice.
4. Expect some setbacks, but keep at it.
B. Set Goals
1. Behavioral (Change maladaptive behaviors such as long periods of rest).
2. Be specific.
3. Make goals measurable.
4. Make goals realistic (1 mile versus a marathon).
5. Relate to reversal of pain problem.
C. Measure Changes.
D. Reward Yourself Along the Way.
E. Manage Your Time Well and Prioritize
1. Start at a low level, and gradually increase.
2. Not all or none.
3. You will improve over time with practice.
4. Expect some setbacks, but keep at it.
B. Set Goals
1. Behavioral (Change maladaptive behaviors such as long periods of rest).
2. Be specific.
3. Make goals measurable.
4. Make goals realistic (1 mile versus a marathon).
5. Relate to reversal of pain problem.
C. Measure Changes.
D. Reward Yourself Along the Way.
E. Manage Your Time Well and Prioritize
VI. Homework - Making Changes
VII. Relaxation Technique – I Am Grateful
VII. Relaxation Technique – I Am Grateful
1. Get into a comfortable position either in your chair or on the floor. Make sure not to cross your arms or legs.
2. Curl both fists, tightening biceps and forearms. Relax
3. Wrinkle up the muscles of your face like a walnut: wrinkle your forehead, eyes squinted, mouth open, and shoulder hunched. Relax.
4. Arch your shoulders back as you take a deep breath into your chest. Hold. Relax. Take a deep breath, pressing out your stomach. Hold. Relax.
5. Straighten your legs and point your toes back towards your face, tighten your shins. Hold. Relax. Straighten your legs and curl your toes, simultaneously tightening your calves, thighs, and buttocks. Relax.
6. Reflect back over your day so far and select three things you feel grateful for. These do not have to be major events. For example you may be grateful for the warm shower you took this morning, a co-worker helping you, your child giving you a hug and telling you he loves you, a lovely sunrise, and so on. Take a moment to relive and enjoy these experiences.
7. Continue to think back over your day. Recall three things you did that you feel good about. Remember that these don’t have to be major feats. For example, you may feel good about saying no to something you really did not want to do, taking time for yourself to exercise or relax, or being supportive of someone you like. Take a moment to re-experience those positive moments.
8. Take a few deep breaths and open your eyes.
2. Curl both fists, tightening biceps and forearms. Relax
3. Wrinkle up the muscles of your face like a walnut: wrinkle your forehead, eyes squinted, mouth open, and shoulder hunched. Relax.
4. Arch your shoulders back as you take a deep breath into your chest. Hold. Relax. Take a deep breath, pressing out your stomach. Hold. Relax.
5. Straighten your legs and point your toes back towards your face, tighten your shins. Hold. Relax. Straighten your legs and curl your toes, simultaneously tightening your calves, thighs, and buttocks. Relax.
6. Reflect back over your day so far and select three things you feel grateful for. These do not have to be major events. For example you may be grateful for the warm shower you took this morning, a co-worker helping you, your child giving you a hug and telling you he loves you, a lovely sunrise, and so on. Take a moment to relive and enjoy these experiences.
7. Continue to think back over your day. Recall three things you did that you feel good about. Remember that these don’t have to be major feats. For example, you may feel good about saying no to something you really did not want to do, taking time for yourself to exercise or relax, or being supportive of someone you like. Take a moment to re-experience those positive moments.
8. Take a few deep breaths and open your eyes.
Davis, M., Robbins Eshelman, E., & McKay, M. (2000). The Relaxation and Stress Reduction Workbook 5th Edition. Oakland, CA: New Harbinger Publications, Inc
