Those who are uninformed about the nature of Sickle Cell Disease may underestimate or down play the pain you suffer. It’s important for family members to understand how severe Sickle Cell pain can be. Doctors, school nurses, teachers, friends, and employers need to know your pain can be more severe than what one experiences after surgery and can be “as intense as cancer pain.”
In a study done by Virginia Commonwealth University Researchers, more than a quarter of the Sickle Cell patients in their study reported being “in pain 95 out of every 100 days. Yet most toughed out even severe, crisis-like pain at home, reserving doctor and hospital visits for just the most intense episodes.” So, if you come across a person who’s accusing you of exaggerating your pain, you can share those facts with them. Or you could drop a bowling ball on their foot and when they start crying tell them, “Come now, don’t exaggerate your pain.” When I read the above study I thought to myself, “it would be nice to be in pain 95 out of 100 days. That way I would have five days out of a hundred that were pain free.” Generally, to some degree, I’m in pain 100 out of 100 days.
From the time I was eighteen, Avascular Necrosis has affected my back severely enough to cause chronic pain. Though I may experience long periods of time in between pain crises, my back pain is a constant in my life. If I allow my back pain to rise above a certain level, that discomfort will trigger a pain crisis. So there’s a balance that I must keep between enduring my back pain and taking painkillers to both manage my back pain and prevent it from causing Sickle Cell pain.
Since every Sickle Cell patient’s experience is different, the frequency in which one has a pain crisis, or other chronic pain, will likewise vary from person to person. Some patients only have a few pain crises a year while others, like myself, have them with great frequency. Due to the high amount of discomfort Sickle Cell patients often endure, pain management is a big concern in our healthcare. Finding relief can keep a bad crisis from becoming worse. For this reason, learning to manage your pain is of great value.
Showing posts with label 06) Controlling Your Pain. Show all posts
Showing posts with label 06) Controlling Your Pain. Show all posts
Friday, December 7, 2012
Pain Medication
Obviously, how Sickle Cell uniquely affects you will determine how much pain medicine you need and when. Your primary doctor might prescribe pain medication or, if need requires it, he/she may refer you to a pain clinic. It’s the specialty of doctors in pain clinics to know what pain relievers can work together to safely provide the most relief.
Pain medication is of course a useful tool. Many times a crisis can be light enough to tough out until it passes. Sometimes the pain can be managed with over the counter medicine like Tylenol. Other times, more powerful, doctor prescribed medications are needed. Then there are those times when home medications provide little relief and a visit to the hospital is required where they can administer stronger drugs. Often home prescriptions work just fine, but the true challenge comes in having to wait for them to take affect, or having to wait an hour or two before you can take the next dose.
Have you ever been out with friends and suddenly had a pain crisis descend upon you like a strike of lightning from the sky? What do you do to control your pain during the forty to sixty minutes it takes for the medicine to kick in? Don’t knock yourself out with a board just yet because I have a few suggestions to share with you.
Pain medication is of course a useful tool. Many times a crisis can be light enough to tough out until it passes. Sometimes the pain can be managed with over the counter medicine like Tylenol. Other times, more powerful, doctor prescribed medications are needed. Then there are those times when home medications provide little relief and a visit to the hospital is required where they can administer stronger drugs. Often home prescriptions work just fine, but the true challenge comes in having to wait for them to take affect, or having to wait an hour or two before you can take the next dose.
Have you ever been out with friends and suddenly had a pain crisis descend upon you like a strike of lightning from the sky? What do you do to control your pain during the forty to sixty minutes it takes for the medicine to kick in? Don’t knock yourself out with a board just yet because I have a few suggestions to share with you.
Mental Discipline
Whether it’s through mental discipline, meditation, self-hypnosis or prayer, and regardless if your discomfort is one or ten on the pain scale, often you can find relief with the power of your own mind. Growing up under my father’s instruction, I learned the value and effectiveness of controlling my pain through mental discipline. As a result of his coaching, I practiced and later modified, several methods that help bring relief during a crisis and from my daily pains.
I’ll describe some of the methods I use. I hope these techniques can also help you in times of pain. Before I share them with you, I want you to remember these four things:
1) Success or failure in using these techniques will often depend on whether or not you believe they will work. If you’re open-minded to the possibility of success, you may be surprised by how much you succeed.
2) These techniques by no means are intended to replace proper medical attention and responsible use of pain medication. Rather, they are tools to help you better manage your pain.
3) Don’t feel like you are doing something wrong if all of your pain isn’t fully removed when you use these techniques. Often these methods will simply help you survive those slow passing minutes by simply lessening your pain and making it more tolerable.
4) Practice makes perfect. The more time you spend training yourself to use these tools, the more skilled you’ll become.
I’ll describe some of the methods I use. I hope these techniques can also help you in times of pain. Before I share them with you, I want you to remember these four things:
1) Success or failure in using these techniques will often depend on whether or not you believe they will work. If you’re open-minded to the possibility of success, you may be surprised by how much you succeed.
2) These techniques by no means are intended to replace proper medical attention and responsible use of pain medication. Rather, they are tools to help you better manage your pain.
3) Don’t feel like you are doing something wrong if all of your pain isn’t fully removed when you use these techniques. Often these methods will simply help you survive those slow passing minutes by simply lessening your pain and making it more tolerable.
4) Practice makes perfect. The more time you spend training yourself to use these tools, the more skilled you’ll become.
Preparation - Be Calm and Breathe Normally
When I was young, before I learned the techniques I’m about to share, I remember how easy it was to allow myself to become almost panicky during a really bad pain crisis. I would tense my body and either breathe too fast or not enough. This would cause my heart to beat faster, deprive me of oxygen, and lead to more discomfort. With my father’s help, I learned to control my anxiety and pain much better.
The first steps to using any kind of mental discipline for pain management begins with training yourself to stay emotionally calm when hurting. If you allow yourself to become fearful or anxious during a crisis, the result will be more pain. Learning to keep yourself physically relaxed is closely connected with staying mentally calm. Out of control emotions and tense muscles are going to add stress to your already distressed body. So, despite how severe your discomfort might be, remain as calm and relaxed as you possibly can.
When a really bad crisis strikes, and it feels like a million needles are trying to push their way out of your body with every heartbeat and every breath, it can be a challenge to control your breathing and heart rate. However, learning to do this while in discomfort is another part of learning to control your pain. A crisis occurs when sickle cells prevent normal oxygen and blood flow. This makes breathing naturally especially important so your cells can deliver the much needed oxygen.
The first steps to using any kind of mental discipline for pain management begins with training yourself to stay emotionally calm when hurting. If you allow yourself to become fearful or anxious during a crisis, the result will be more pain. Learning to keep yourself physically relaxed is closely connected with staying mentally calm. Out of control emotions and tense muscles are going to add stress to your already distressed body. So, despite how severe your discomfort might be, remain as calm and relaxed as you possibly can.
When a really bad crisis strikes, and it feels like a million needles are trying to push their way out of your body with every heartbeat and every breath, it can be a challenge to control your breathing and heart rate. However, learning to do this while in discomfort is another part of learning to control your pain. A crisis occurs when sickle cells prevent normal oxygen and blood flow. This makes breathing naturally especially important so your cells can deliver the much needed oxygen.
Pain Relief Method #1 – In with the Good, Out with the Bad
Now that you know what the basic tools are for controlling your pain, here are some ways you can put that knowledge to use. For me, imagination and visualization are key to my mental techniques of pain control. “In with the Good, Out with the Bad,” is simply a breathing technique. When you exhale, do so through your mouth. Imagine you are expelling the pain from your body. It may help to imagine a black smoke coming out of your mouth each time you exhale. The black smoke represents the pain leaving your body one breath at a time. Then, when you inhale, imagine you are breathing in strength, energy, health, and comfort that fills your body and replaces your pain.
So, when you exhale, breathe out the pain. When you inhale, breathe in relief. Continue to do this over and over again as long as it takes. As you do so, your pain will become less and less intense with every breath. The more you practice, the more your mind will associate those thoughts and images with pain relief, and the more effective the technique will become for you.
So, when you exhale, breathe out the pain. When you inhale, breathe in relief. Continue to do this over and over again as long as it takes. As you do so, your pain will become less and less intense with every breath. The more you practice, the more your mind will associate those thoughts and images with pain relief, and the more effective the technique will become for you.
Pain Relief Method #2 – The White Ball
This method takes a bit more imagination. Start by relaxing your mind and body as discussed above. Then close your eyes and imagine yourself lying in bed, on the floor, or some place pleasant. Next, imagine a bright glowing white ball about the size of a golf ball, hovering in the air right above you. Imagine the ball drawing the pain out of your body like a powerful vacuum. Since pain really sucks anyway, this shouldn’t be too difficult.
See your pain as if it were a ribbon of white light being pulled out of your body and drawn into this ball of light. As the white ball removes more and more of your pain, the bigger it grows. In your mind, you may imagine the ball growing to the size of a beach ball, the moon, the sun, or bigger, depending on how bad your pain is. Once you’ve imagined all your discomfort has gone into this ball, which now represents your pain, imagine it slowly drifting away from you. Tell yourself, “The more distant the ball gets, the more comfortable I feel.” Repeat this to yourself. As the ball drifts further away, the smaller it will appear and the less pain you’ll have. Eventually, the ball of light will appear to be a small dot in the distance and fade into nothing.
This technique may be a longer process of mentally dealing with pain than the first. However, using your imagination to distract yourself from your discomfort is an effective way managing it.
See your pain as if it were a ribbon of white light being pulled out of your body and drawn into this ball of light. As the white ball removes more and more of your pain, the bigger it grows. In your mind, you may imagine the ball growing to the size of a beach ball, the moon, the sun, or bigger, depending on how bad your pain is. Once you’ve imagined all your discomfort has gone into this ball, which now represents your pain, imagine it slowly drifting away from you. Tell yourself, “The more distant the ball gets, the more comfortable I feel.” Repeat this to yourself. As the ball drifts further away, the smaller it will appear and the less pain you’ll have. Eventually, the ball of light will appear to be a small dot in the distance and fade into nothing.
This technique may be a longer process of mentally dealing with pain than the first. However, using your imagination to distract yourself from your discomfort is an effective way managing it.
Pain Relief Method #3 – Distracting Yourself
Sometimes the best thing you can do when waiting for your medicine to kick in is to try to distract yourself from feeling the pain. If you allow yourself to focus entirely on your discomfort, you will only succeed in making it grow more intense. Learn to focus your attention on something else.
I personally am able to use art and writing as distractions. As a result, I have a number of poems and pieces of art that reflect the pain I was in at the time of their creation. Sometimes the discomfort is too great to do either of those things. In this case, I may watch television, listen to music or inspirational talks, or play a game. I really like listening to old time radio shows like, “The Shadow,” or “The Lone Ranger.” These are the things your grandparents listened to before TV was invented, back in the Dark Ages. Books on tape can also be good distractions.
I personally am able to use art and writing as distractions. As a result, I have a number of poems and pieces of art that reflect the pain I was in at the time of their creation. Sometimes the discomfort is too great to do either of those things. In this case, I may watch television, listen to music or inspirational talks, or play a game. I really like listening to old time radio shows like, “The Shadow,” or “The Lone Ranger.” These are the things your grandparents listened to before TV was invented, back in the Dark Ages. Books on tape can also be good distractions.
Pain Relief Method #4 – Imagination
To repeat myself, imagination is a useful tool in pain control. If you’re in a great amount of discomfort, envision being some place far away from your pain. For example--while breathing in a slow and controlled manner--you may imagine yourself lying on a beach. Absorb the warmth of the sun on your skin allowing its rays to energize and relax you. Hear the sound of the waves crashing on the shore. Feel a gentle breeze move over your body. Smell the ocean. Taste the sea salt in the air. Imagine dolphins jumping in and out of the water. Picture seagulls flying in the air. Visualize as many details as possible. As you distract yourself from your pain by using your imagination, relief will come, even if it’s just a little.
Pain Relief Method #5 – Marble Technique A
These techniques are a way of distracting yourself from the pain. I use glass marbles about one inch in diameter. This is the average size of a “shooter” marble; it’s the largest marble in a set. Though you can practice this method without an actual marble, I have found that it helps to have a physical object in hand. For me, this works best while lying down, though it can be done in any circumstance. With this technique, you hold a marble in your hand. Use your breathing and relaxation exercises. Think of this marble as a source of warm healing energy that spreads throughout your entire body.
First, feel the hand that’s holding the marble become warm, relaxed, and free of pain as the healing energy radiates out of it. As your hand warms, allow the energy to slowly move up your forearm, into your upper arm, across your shoulders, up your neck and over your head. Feel it gradually move across your shoulders, down your back, chest, stomach, into your other arm and hand. Feel it flow down your legs, finally reaching your feet and toes. As the healing energy inches over each part of your body, it replaces your pain with comfort, warmth, and relaxation.
This has always been a very beneficial method for me. Depending on the type of pain I’m having, I may do the same process in reverse. Rather than having the energy from the marble move across my body, I may imagine the marble is drawing the pain out of my body. Beginning from my toes and moving upward, I will imagine the marble absorbing all my pain, similar to “The White Ball” technique. I actually have a polished blood red quarts crystal sphere about two inches in diameter that I use specifically for this technique, a picture is below. It has black mineral deposits on the surface in the shape of sickle cells. It’s pretty cool. I bought it on eBay. I’m somewhat of an eBay addict. When in crisis, I use this sphere and imagine it’s absorbing all my sickle cells. Actually seeing sickle cell-like deposits on the sphere helps the visualization process.
First, feel the hand that’s holding the marble become warm, relaxed, and free of pain as the healing energy radiates out of it. As your hand warms, allow the energy to slowly move up your forearm, into your upper arm, across your shoulders, up your neck and over your head. Feel it gradually move across your shoulders, down your back, chest, stomach, into your other arm and hand. Feel it flow down your legs, finally reaching your feet and toes. As the healing energy inches over each part of your body, it replaces your pain with comfort, warmth, and relaxation.
This has always been a very beneficial method for me. Depending on the type of pain I’m having, I may do the same process in reverse. Rather than having the energy from the marble move across my body, I may imagine the marble is drawing the pain out of my body. Beginning from my toes and moving upward, I will imagine the marble absorbing all my pain, similar to “The White Ball” technique. I actually have a polished blood red quarts crystal sphere about two inches in diameter that I use specifically for this technique, a picture is below. It has black mineral deposits on the surface in the shape of sickle cells. It’s pretty cool. I bought it on eBay. I’m somewhat of an eBay addict. When in crisis, I use this sphere and imagine it’s absorbing all my sickle cells. Actually seeing sickle cell-like deposits on the sphere helps the visualization process.
 |
| The ball on the left is nearly transparent. The one on the right has the sickle cell-like shapes on it, though you can't see them very clearly in the photo. |
Pain Relief Method #6 – Marble Technique B
What’s nice about these various marble techniques is they can be used anywhere at any time. I frequently use these methods when in church or a classroom setting. I keep marbles in my day bag, car, by my bed and other locations. That way, no matter where I am when pain strikes, I have one at the ready.
Another way of using a marble is simply by rolling it in your hand. Close your eyes while holding the marble in your hand. Manipulate its motion with your thumb and fingers. Move it over and under your thumb. Roll it under and over your fingers. Rotate the marble around with your fingers. Center your attention on how the marble feels against your skin. Are there any imperfections on its surface? Pay attention to how your skin glides over the glass. Focus on how the marble falls into the grooves and ridges in your hand. Sense the smallest detail about what the marble is doing and how it feels in your hand.
Another way of using a marble is simply by rolling it in your hand. Close your eyes while holding the marble in your hand. Manipulate its motion with your thumb and fingers. Move it over and under your thumb. Roll it under and over your fingers. Rotate the marble around with your fingers. Center your attention on how the marble feels against your skin. Are there any imperfections on its surface? Pay attention to how your skin glides over the glass. Focus on how the marble falls into the grooves and ridges in your hand. Sense the smallest detail about what the marble is doing and how it feels in your hand.
Pain Relief Method #7 – Marble Technique C
The marble I use for this technique is a quartz crystal marble. It’s partly transparent and partly clouded. Some marbles are entirely transparent with air bubbles trapped inside. Others have “cat’s eye” like designs in the center. As long as it’s not a single sold color, any kind of marble will do. This technique focuses more on your sense of sight and imagination.
This time, hold the marble in your hand and look at it. Focus on the objects trapped inside the glass. If the marble is cloudy, how do those clouds shape and appearance change as you slowly rotate it in different directions? Do you imagine them to be rain clouds or snow clouds? Can you see shapes or patterns in the clouds? If there are air bubbles trapped inside, what do they look like as you bring the marble closer to your eyes? What do they look like as you move it further from your eyes? Perhaps the bubbles aren’t bubbles at all, but stars in a galaxy or planets in a system—speaking imaginatively of course.
If the marble is transparent, what objects can you see through the glass? How does the shape of those objects change and bend as you rotate the marble? How does the light pass around and through the marble? Can you see lights, colors, and objects bending around the marble’s surface or though it’s center? Loose yourself in every visual detail.
This time, hold the marble in your hand and look at it. Focus on the objects trapped inside the glass. If the marble is cloudy, how do those clouds shape and appearance change as you slowly rotate it in different directions? Do you imagine them to be rain clouds or snow clouds? Can you see shapes or patterns in the clouds? If there are air bubbles trapped inside, what do they look like as you bring the marble closer to your eyes? What do they look like as you move it further from your eyes? Perhaps the bubbles aren’t bubbles at all, but stars in a galaxy or planets in a system—speaking imaginatively of course.
If the marble is transparent, what objects can you see through the glass? How does the shape of those objects change and bend as you rotate the marble? How does the light pass around and through the marble? Can you see lights, colors, and objects bending around the marble’s surface or though it’s center? Loose yourself in every visual detail.
Pain Relief Method #8 – Finger Exercises
If you don’t have a marble rolling around nearby, I'm willing to bet you have ten fingers pretty close at hand at all times. Another way of distracting yourself from your pain is by using your fingers. There are a variety of finger exercises. One goes like this.
Place both palms flat against one another with your fingers extended and spread apart from one another. Beginning with your thumbs, bring both thumbs down, dropping one behind the other. Now switch it. If your right thumb was in front of your left, bring your left thumb in front of the right. Do that as fast as you can then repeat the process with your index fingers. Bring both index fingers down, switch their places, and raise them back in place. Repeat the process as fast as you can with each set of fingers. Change the order in which you twitch your fingers. You can go from thumbs to pinkies, pinkies to thumb, or any finger combination you like.
Tapping the tips of my fingers with my thumbs is another exercise I use. This can be done with one or two hands. I typically use two hands because it requires more mental concentration and thereby distracts me more from my pain. With this technique, tap the tip of your thumb to your index finger, then middle finger, ring finger and pinky as fast as you can. Then do it in reverse. Then in any arrangement you choose.
When using two hands, you can do the finger tapping in the same direction, or you can go one direction with your left hand and the opposite direction with the other. For instance, with your left hand, tap from pinky to thumb while going thumb to pinky with your right. Then change it up. Use different finger combinations with each hand at the same time. It sounds easy, but it takes a bit of focus, which is of course the point.
Place both palms flat against one another with your fingers extended and spread apart from one another. Beginning with your thumbs, bring both thumbs down, dropping one behind the other. Now switch it. If your right thumb was in front of your left, bring your left thumb in front of the right. Do that as fast as you can then repeat the process with your index fingers. Bring both index fingers down, switch their places, and raise them back in place. Repeat the process as fast as you can with each set of fingers. Change the order in which you twitch your fingers. You can go from thumbs to pinkies, pinkies to thumb, or any finger combination you like.
Tapping the tips of my fingers with my thumbs is another exercise I use. This can be done with one or two hands. I typically use two hands because it requires more mental concentration and thereby distracts me more from my pain. With this technique, tap the tip of your thumb to your index finger, then middle finger, ring finger and pinky as fast as you can. Then do it in reverse. Then in any arrangement you choose.
When using two hands, you can do the finger tapping in the same direction, or you can go one direction with your left hand and the opposite direction with the other. For instance, with your left hand, tap from pinky to thumb while going thumb to pinky with your right. Then change it up. Use different finger combinations with each hand at the same time. It sounds easy, but it takes a bit of focus, which is of course the point.
Pain Relief Method #9 – Prayer
The last two methods I’m going to discuss are prayer and meditation. What’s the difference between the two? I would define meditation as using the power of your mind to find relief from pain and stress. Prayer I would define as calling upon a higher power, like God, to help deliver you from pain and stress. One you summon within yourself, the other is an external power you call upon, like the Force. The Light Side of the Force, of course.
I am very religious and prayer has always been of great benefit to me. Prayer can be a powerful tool in coping with pain. Though prayers may not always remove all my discomfort, it does help me better manage my pain, as well as other stressors in life. This is true for many people. According to a 2004 Government survey, 62% of adults in the U.S. use prayer for health reasons. (In case you were wondering, no, I do not pray to Yoda.)
Prayer is a deeply personal aspect of one’s beliefs. The experiences I have in making prayer a part of my daily life may be very different from yours. If prayer, religion, or faith in God, aren’t a part of your life, I would encourage you to seek these things out. See if there is room in your life for them. You may discover some new tools that will not only help you manage your pain, but help you find peace as well.
I am very religious and prayer has always been of great benefit to me. Prayer can be a powerful tool in coping with pain. Though prayers may not always remove all my discomfort, it does help me better manage my pain, as well as other stressors in life. This is true for many people. According to a 2004 Government survey, 62% of adults in the U.S. use prayer for health reasons. (In case you were wondering, no, I do not pray to Yoda.)
Prayer is a deeply personal aspect of one’s beliefs. The experiences I have in making prayer a part of my daily life may be very different from yours. If prayer, religion, or faith in God, aren’t a part of your life, I would encourage you to seek these things out. See if there is room in your life for them. You may discover some new tools that will not only help you manage your pain, but help you find peace as well.
Pain Relief Method #10 – Meditation
In the early months of 2009, I started practicing daily meditation. The results have been both surprising and rewarding. Typically when I awake in the morning, I’m in a great amount of discomfort and taking my pain medications is the first . . . well, second thing I do. However, by meditating before taking my painkillers—whether it’s in the morning or throughout my day—I have found I’m often able to go anywhere between five and eighteen hours in between doses as opposed to every four hours. There are, of course, days when meditation isn’t as affective and I still need to take my medications every four hours. However, regardless of how severe my discomfort may be any given day, daily meditation has significantly increased my ability to manage my pain and decreased the number of painkillers I take in a month.
I typically meditate three times a day and always do so before I take pain medication. I begin my fifteen to twenty-minute meditation sessions by sitting in a comfortable chair. I put a pillow behind my head so I am able to completely relaxed. I start by taking several deep breaths in and out. While concentrating on breathing at a slow even rate, I relax all the muscles in my body; this includes releasing the tension in my eyebrows, jaw, facial muscles and shoulders. I try to completely empty my mind of thoughts by focusing entirely on my breathing. Other times I may focus on the rhythm of my heart. I quiet myself to the point of being able to feel my heartbeat in my chest, arms, legs, hands, feet, fingers and toes.
Sometimes I use various visualization exercises similar to what I described in the techniques above. Often I repeat the following phrase in my head, “My mind is calm. My body is relaxed. I am completely relaxed.” I stay in that meditative state until I am thoroughly relaxed and all the pain I felt when I first began my session is either completely removed or significantly reduced. This usually takes ten to twenty minutes to accomplish. I end the session by counting to three and think to myself, “You are wide awake, fully alert and free of discomfort.” I come out of the session feeling refreshed and I’m usually pain free—sometimes for only a few minutes, other times it lasts hours.
To show how effective meditation can be, I’ll share an experience I recently had. One morning I awoke with a terrible knot in the kidney area of my lower back. The muscles were so tense it was like having a tennis ball stuck in my back. It was very uncomfortable and lasted for a day. The next morning the knot was still there. So I decided to try something in my morning meditation session.
I sat in my chair and went through all the relaxation excises I’ve described. With my eyes closed, I envisioned my back in as much as detail as possible. Then, like a computer-generated image, I removed the skin from my back one layer at a time until I could see all the muscles—sounds gross, I know. I then focused on that spot in my back and pictured a tense knotted muscle mass.
Next I visualized a warm clothing iron being pressed down on that area of my back. In my mind I ironed over the knot again and again. Each time I went over the knot, I saw the muscles relax and the knot become a little bit smaller. I spent a great of amount of time repeating that visual exercise. When I was done meditating, the pain in my back and the knot were gone entirely. I didn’t have any problems with it after that. To me, this was an amazing example of how powerful the mind can be.
Since around 2010 I’ve been seeing a neuropsychologist. He’s been guiding me in the practice of meditation. I feel as though I’ve just begun a journey that has been, and will yet be, very fruitful. In addition to the pain relief I’ve been receiving from daily meditation, my overall sense of wellbeing has improved. I find I am generally calmer and less irritable. I encourage you to experiment with daily meditation. You may similarly find it rewarding in more ways than one.
I typically meditate three times a day and always do so before I take pain medication. I begin my fifteen to twenty-minute meditation sessions by sitting in a comfortable chair. I put a pillow behind my head so I am able to completely relaxed. I start by taking several deep breaths in and out. While concentrating on breathing at a slow even rate, I relax all the muscles in my body; this includes releasing the tension in my eyebrows, jaw, facial muscles and shoulders. I try to completely empty my mind of thoughts by focusing entirely on my breathing. Other times I may focus on the rhythm of my heart. I quiet myself to the point of being able to feel my heartbeat in my chest, arms, legs, hands, feet, fingers and toes.
Sometimes I use various visualization exercises similar to what I described in the techniques above. Often I repeat the following phrase in my head, “My mind is calm. My body is relaxed. I am completely relaxed.” I stay in that meditative state until I am thoroughly relaxed and all the pain I felt when I first began my session is either completely removed or significantly reduced. This usually takes ten to twenty minutes to accomplish. I end the session by counting to three and think to myself, “You are wide awake, fully alert and free of discomfort.” I come out of the session feeling refreshed and I’m usually pain free—sometimes for only a few minutes, other times it lasts hours.
To show how effective meditation can be, I’ll share an experience I recently had. One morning I awoke with a terrible knot in the kidney area of my lower back. The muscles were so tense it was like having a tennis ball stuck in my back. It was very uncomfortable and lasted for a day. The next morning the knot was still there. So I decided to try something in my morning meditation session.
I sat in my chair and went through all the relaxation excises I’ve described. With my eyes closed, I envisioned my back in as much as detail as possible. Then, like a computer-generated image, I removed the skin from my back one layer at a time until I could see all the muscles—sounds gross, I know. I then focused on that spot in my back and pictured a tense knotted muscle mass.
Next I visualized a warm clothing iron being pressed down on that area of my back. In my mind I ironed over the knot again and again. Each time I went over the knot, I saw the muscles relax and the knot become a little bit smaller. I spent a great of amount of time repeating that visual exercise. When I was done meditating, the pain in my back and the knot were gone entirely. I didn’t have any problems with it after that. To me, this was an amazing example of how powerful the mind can be.
Since around 2010 I’ve been seeing a neuropsychologist. He’s been guiding me in the practice of meditation. I feel as though I’ve just begun a journey that has been, and will yet be, very fruitful. In addition to the pain relief I’ve been receiving from daily meditation, my overall sense of wellbeing has improved. I find I am generally calmer and less irritable. I encourage you to experiment with daily meditation. You may similarly find it rewarding in more ways than one.
Things to Remember
If you find my methods of mentally controlling pain don’t work for you, try to come up with your own techniques. You might want to see what books you can read on the subject of pain relief through meditation or self-hypnosis. Your doctor may be able to help you find somebody to teach you more effective methods. The knowledge and experience you gain could be of aid to you for the rest of your life and help you endure even the most intense pain.
Just remember what I said earlier. Though pain relief through meditation can be a powerful means of coping with pain, it’s no substitute for professional medical attention and proper use of prescription medication. Don’t ignore persistent pain without seeing a doctor because your body may be trying to tell you something like, “Pull your hand out of that tub of boiling acid fool!”
Just remember what I said earlier. Though pain relief through meditation can be a powerful means of coping with pain, it’s no substitute for professional medical attention and proper use of prescription medication. Don’t ignore persistent pain without seeing a doctor because your body may be trying to tell you something like, “Pull your hand out of that tub of boiling acid fool!”
Don't Give Into the Pain
Living with chronic pain, it can be easy to give into that pain. By this I mean it’s easy to become short tempered, impatient and irritable, all without knowing it or meaning to, just ask my family. Allowing these feelings to rule the person you truly are only makes life difficult for the people around you. It’s also harmful to your emotional, spiritual, and physical health. You can prevent this by finding healthy activities to replace the negative elements in your life. I’ll talk more about this in the section titled, “Finding an Outlet.”
The desire to withdraw from friends or family while in pain can be a common and understandable feeling. However, this may not always be the best thing for you emotionally. You don’t want to end up talking to a volleyball named Wilson with a face painted on it. Not giving into your pain also means not pushing away the people close to you.
When in crisis, leaving the house to socialize may not always be the wisest thing to do. Instead, invite friends to come over to your house. At home you have control over the many things that may be out of your control someplace else. For instance, if you entertain at your place you control:
➢ How warm or cold your home is
➢ What kind of things you are going to do for fun
(This way you don’t have to worry about being pressured into doing an activity that may be too physically demanding for how you feel at the moment.)
➢ How many people come over, and
➢ Which people come over
(By controlling who comes over, you’re less likely to have an unexpected stressful encounter with somebody you clash with, which can add pain to your crisis.)
At home, in addition to the above, you have available all the water, food, medication, or other essentials you might need. Having a crisis doesn’t necessarily mean you can’t socialize. It just means you have to plan things around your health.
The desire to withdraw from friends or family while in pain can be a common and understandable feeling. However, this may not always be the best thing for you emotionally. You don’t want to end up talking to a volleyball named Wilson with a face painted on it. Not giving into your pain also means not pushing away the people close to you.
When in crisis, leaving the house to socialize may not always be the wisest thing to do. Instead, invite friends to come over to your house. At home you have control over the many things that may be out of your control someplace else. For instance, if you entertain at your place you control:
➢ How warm or cold your home is
➢ What kind of things you are going to do for fun
(This way you don’t have to worry about being pressured into doing an activity that may be too physically demanding for how you feel at the moment.)
➢ How many people come over, and
➢ Which people come over
(By controlling who comes over, you’re less likely to have an unexpected stressful encounter with somebody you clash with, which can add pain to your crisis.)
At home, in addition to the above, you have available all the water, food, medication, or other essentials you might need. Having a crisis doesn’t necessarily mean you can’t socialize. It just means you have to plan things around your health.
Be Responsible
Living with chronic pain obviously means frequently taking pain medication. Part of accepting your illness and living with discomfort is learning to be responsible with your medications. In addition to the things I’ve already discussed, there are other precautions to consider. For example, if old enough to drive, you need to be aware of: (1) how your medication may be currently impairing your judgment, (2) how it could affect you when it kicks in later, and (3) what you’ll be doing when it starts working. Always keep these things in mind before getting behind the wheel of a car. You don’t want to become drowsy while driving.
Driving under the influence not only includes alcohol, but any substance that impairs judgment. When medicated, be responsible and choose not to drive when your judgment is diminished. This may mean having somebody else take you places. Though it might stink to have to rely on others in this manner, for safety’s sake, that’s what needs to be done.
Another part of being responsible with your pain medications is not taking more than what’s necessary. Take whatever measures you need to ensure you don’t overdose; that can be a fatal mistake. Being responsible with your medications also includes not taking them with alcohol or recreational drugs. Mixing prescriptions with these substances can have lethal consequences. The news frequently announces the accidental death of a celebrity that mixed prescription medication with alcohol.
Driving under the influence not only includes alcohol, but any substance that impairs judgment. When medicated, be responsible and choose not to drive when your judgment is diminished. This may mean having somebody else take you places. Though it might stink to have to rely on others in this manner, for safety’s sake, that’s what needs to be done.
Another part of being responsible with your pain medications is not taking more than what’s necessary. Take whatever measures you need to ensure you don’t overdose; that can be a fatal mistake. Being responsible with your medications also includes not taking them with alcohol or recreational drugs. Mixing prescriptions with these substances can have lethal consequences. The news frequently announces the accidental death of a celebrity that mixed prescription medication with alcohol.
Be Disciplined
My final comments about pain management have to do with self-discipline. It is an unavoidable truth that the human body eventually builds up a tolerance to medications. For example, if I daily take five milligrams of methadone every four hours, it will only be a matter of time before I cease to find relief from that medication at that dosage like I once did. Eventually the dosage will have to be increased or changed.
The rate at which my body builds up a tolerance to the painkillers I’m taking is something I have fought against my entire life. This is the direct result of an experience I had when I was sixteen years old and had my gallbladder removed. As so often is the case with me, there were complications to this “simple procedure.” Painkillers were of course given for post-operative pain. Due to the length of time I was on them and the quantities given, my body become somewhat addicted to Demoral. When it came time to take me off this medication, I began to experience terrifying withdrawals. I recall I was unable to control my emotions; I went from sad, to angry, to sobbing in the matter of moments. This was accompanied with vivid hallucinations of bugs crawling on the walls that I thought were moving.
As terrible as that experience was, I’m grateful for it. It showed me how easy it is to fall into the trap of addiction. It caused me to actively fight against developing an addiction to the pain medications I take, and made me very conscious of the rate at which my body builds up tolerances to those medications.
Before taking any of my pain killers, I always ask myself, “Though I can take my pain medication now, do I really need to? Can I wait another thirty minutes, hour, or longer before taking it? Do I need to take two pain pills or will one do just fine?” I do my best to control my pain and pill intake rather than allowing them to control me. As a result of using meditation and disciplining myself, I’ve been able to avoid building up tolerances to my pain medications. I’ve been on the same dosage for nearly ten years; and that’s something my doctor at the pain clinic marvels at.
“According to the 2006 National Survey on Drug Use and Health, teens abuse prescription medications more than all illegal drugs combined, excluding marijuana.” Abuse of prescription pain medication is a serious problem in our country for adults and teens. Though painkillers can help manage chronic pain, wisdom must always be used.
Managing chronic pain can be emotionally and physically taxing. Taking control of your pain and the medications you use to relieve it, is vital to your well-being. Fight the urge to take painkillers to get rid of pain you really can endure, and do everything you can to protect yourself from addiction. By learning to cope with and control your discomfort, you are well on your way to living well with Sickle Cell.
The rate at which my body builds up a tolerance to the painkillers I’m taking is something I have fought against my entire life. This is the direct result of an experience I had when I was sixteen years old and had my gallbladder removed. As so often is the case with me, there were complications to this “simple procedure.” Painkillers were of course given for post-operative pain. Due to the length of time I was on them and the quantities given, my body become somewhat addicted to Demoral. When it came time to take me off this medication, I began to experience terrifying withdrawals. I recall I was unable to control my emotions; I went from sad, to angry, to sobbing in the matter of moments. This was accompanied with vivid hallucinations of bugs crawling on the walls that I thought were moving.
As terrible as that experience was, I’m grateful for it. It showed me how easy it is to fall into the trap of addiction. It caused me to actively fight against developing an addiction to the pain medications I take, and made me very conscious of the rate at which my body builds up tolerances to those medications.
Before taking any of my pain killers, I always ask myself, “Though I can take my pain medication now, do I really need to? Can I wait another thirty minutes, hour, or longer before taking it? Do I need to take two pain pills or will one do just fine?” I do my best to control my pain and pill intake rather than allowing them to control me. As a result of using meditation and disciplining myself, I’ve been able to avoid building up tolerances to my pain medications. I’ve been on the same dosage for nearly ten years; and that’s something my doctor at the pain clinic marvels at.
“According to the 2006 National Survey on Drug Use and Health, teens abuse prescription medications more than all illegal drugs combined, excluding marijuana.” Abuse of prescription pain medication is a serious problem in our country for adults and teens. Though painkillers can help manage chronic pain, wisdom must always be used.
Managing chronic pain can be emotionally and physically taxing. Taking control of your pain and the medications you use to relieve it, is vital to your well-being. Fight the urge to take painkillers to get rid of pain you really can endure, and do everything you can to protect yourself from addiction. By learning to cope with and control your discomfort, you are well on your way to living well with Sickle Cell.
Subscribe to:
Posts (Atom)