Managing Pain: Mental Health Tips for Finding Relief

Pain is not just a physical sensation; it often affects our mental and emotional well-being, creating a cycle that can feel hard to break. However, by incorporating mental health strategies, you can find relief on your pain management journey. Whether you’re dealing with chronic pain, recovering from an injury, or managing a condition like migraines, there are practical tips that can help ease pain and improve your overall quality of life.

1. Mindfulness and Meditation

Mindfulness involves focusing on the present moment without judgment. It can be a powerful tool in managing pain because it helps to redirect your attention away from discomfort and toward the here and now. Research shows that mindfulness-based stress reduction (MBSR) can lower pain perception and improve emotional responses to pain.

For example, if you’re experiencing a flare-up of back pain, try sitting as comfortably as possible and focusing on your breathing. Notice how each breath feels as it enters and leaves your body. When your mind starts to drift toward the pain, gently bring your attention back to your breath. Over time, this practice can reduce your overall pain sensitivity and the distress that comes with it.

2. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy is a structured, evidence-based approach that can change how you perceive pain. CBT empowers you to reframe negative thoughts, which can amplify pain, and replace them with more helpful, balanced thinking. It can also help you develop coping strategies to manage the stress and anxiety that often accompany pain.

For example, let’s say you’ve been dealing with chronic migraines. A typical negative thought might be, “This migraine will ruin my entire day.” With CBT, you can learn to identify this thought and replace it with something more constructive, such as, “While this is uncomfortable, I’ve dealt with it before, and I can manage it today.” This shift in thinking can lessen the emotional impact of pain, even if the physical sensation remains.

3. EMDR for Pain Relief

Eye Movement Desensitization and Reprocessing (EMDR) is often associated with trauma therapy, but clinicians can incorporate EMDR into a treatment plan to manage chronic pain. By targeting the emotional distress that intensifies pain, EMDR helps the brain reprocess pain-related memories, offering relief and allowing you to experience the pain less intensely.

For example, someone who experienced a traumatic accident and now lives with persistent pain may benefit from EMDR therapy. The process can help them address the emotional trauma related to pain, potentially reducing its severity and helping them to cope more effectively.

4. Microcurrent Neurofeedback

At Authentic Brain Solutions, we offer IASIS Microcurrent Neurofeedback, a noninvasive treatment for managing chronic pain. This form of neurofeedback gently stimulates the brain, helping it reset to a more balanced state. Clients often report experiencing fewer pain flare-ups and improved mood and focus after sessions.

For example, IASIS microcurrent neurofeedback can help reduce pain intensity by regulating the brain’s response to pain signals for someone who has fibromyalgia. This intervention is an excellent complement to other therapeutic approaches like mindfulness and CBT.

5. Relaxation Techniques

Progressive muscle relaxation (PMR) and guided imagery can help ease muscle tension, often worsening pain. PMR involves tensing and relaxing different muscle groups to create a sense of relaxation, while guided imagery lets you visualize a peaceful, pain-free state.

For example, if you experience tension headaches, you might use guided imagery. Imagine a calm beach with warm sunlight and soothing ocean sounds. Focusing on this mental picture can distract you from the pain, helping your body and mind relax.

Meet Eileen Borski, LPC, Owner of Authentic Brain Solutions

At Authentic Brain Solutions, we’re dedicated to helping people improve their mental health and manage chronic conditions like pain. Eileen Borski, owner of Authentic Brain Solutions, is a Licensed Professional Counselor (LPC) and a Certified EMDR Therapist. She brings years of experience in neurocounseling. She also specializes in IASIS Microcurrent Neurofeedback, offering clients a holistic approach to managing pain and other mental health challenges. Whether you’re struggling with chronic pain, anxiety, or insomnia, I am here to help you regain control and live a more fulfilling life.

Conclusion

Pain doesn’t have to dominate your life. By integrating mental health strategies like mindfulness, cognitive behavioral therapy, EMDR, and neurofeedback, you can reduce pain intensity and improve your overall well-being. At Authentic Brain Solutions, we’re here to support you on your journey toward healing.

Next Steps

Contact me at Authentic Brain Solutions to discuss how IASIS Microcurrent Neurofeedback can support your goals. I am happy and ready to answer your questions and discuss how IASIS Microcurrent Neurofeedback promotes improved well-being. 

Here’s a link to schedule a free 15 minute consultation.

 

Directions to Authentic Brain Solutions

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