Latest / Wellbeing Solutions - Ask A Counsellor / AAC - Challenges & change - Life Challenges - Health and Identity Shifts - Building a New Normal - Q1 - Sylvie

Transcript

AAC - Challenges & change - Life Challenges - Health and Identity Shifts - Building a New Normal - Q1 - Sylvie · Wellbeing Solutions - Ask A Counsellor

• 0:01
  SPEAKER_00: How can I live well with chronic illness or pain?
• 0:05
  SPEAKER_00: Living with chronic illness or pain can have a real impact on mental health and your quality of life.
• 0:11
  SPEAKER_00: And usually we're given no choice, so we have to adapt socially, mentally and physically to our new limitations.
• 0:19
  SPEAKER_00: So here's just a little bit of information about pain.
• 0:22
  SPEAKER_00: Pain is our body's way of communicating to us that there is a problem.
• 0:27
  SPEAKER_00: Sometimes how we think and feel our thoughts can impact our pain experience.
• 0:33
  SPEAKER_00: There is evidence that relaxation techniques can significantly reduce pain by activating the parasympathetic nervous system, which is responsible for the body's relaxation response.
• 0:46
  SPEAKER_00: This is also known as the rest and digest state.
• 0:49
  SPEAKER_00: This process helps to decrease the release of stress hormones like adrenaline and cortisol, which can lead to muscle tension and inflammation, thereby increasing the pain levels.
• 1:02
  SPEAKER_00: So there are ways that you can manage stress and pain more effectively to improve the quality of your life.
• 1:08
  SPEAKER_00: There are techniques such as deep breathing, progressive muscle relaxation and mindfulness which all contribute.
• 1:16
  SPEAKER_00: If you are unsure of where to start, YouTube is a great place.
• 1:26
  SPEAKER_00: I suggest colour breathing or a pain dialed clients when working with chronic illness or pain.
• 1:33
  SPEAKER_00: So for colour breathing you're breathing in a soothing healing colour, taking in a nice deep breath, and then imagining this soothing colour travelling to where the pain is in your body and then filling it.
• 1:46
  SPEAKER_00: Then on the outbreath, picturing a colour that represents pain, so most people name red, orange or green, leaving your body as you breathe out of your mouth.
• 1:57
  SPEAKER_00: The focus and imagination by using this colour breathing is a great distraction from the pain itself.
• 2:04
  SPEAKER_00: Another useful tool is to imagine a dial on the painful part of your body or anywhere, and then looking at the dial grading your pain.
• 2:14
  SPEAKER_00: So is a dial at naught a nice cool blue or at ten maximum pain?
• 2:20
  SPEAKER_00: Then implementing some colour breathing or deep breathing, and then revisiting the pain dial afterwards and hopefully in your mind seeing that reduction.
• 2:30
  SPEAKER_00: Just turning the pain down one or two can make a significant difference to your emotional well being.
• 2:38
  SPEAKER_00: It's important to practice self-compassion in helping you to adjust your expectations.
• 2:43
  SPEAKER_00: If you're having a particularly difficult day or few days, please take it easy, do not push yourself.
• 2:49
  SPEAKER_00: Partake in activities that require less mobility, such as playing card games, drawing, crafting or reading.
• 2:57
  SPEAKER_00: If you have a good day, make the most of it.
• 2:59
  SPEAKER_00: Get outside, breathe, go and visit a friend, go out for a coffee, and do any of these things with all of your senses.
• 3:07
  SPEAKER_00: So when you are having a bad time you can remember these things are possible for you, especially if you're stuck in bed with pain or feeling ill.
• 3:15
  SPEAKER_00: The spoons theory is covered in another podcast and is useful in managing your expectations and your energy.
• 3:22
  SPEAKER_00: This can be Googled, so the spoon theory created by Christine Bizarandino, who also lived with the autoimmune condition of lupus.
• 3:33
  SPEAKER_00: If I were to offer an overall way to live well, I would ask you to look at your mindset.
• 3:38
  SPEAKER_00: You may not be able to change the condition, but your mindset will enable you to overcome challenges and enjoy the glimmers in life if you work on that.
• 3:47
  SPEAKER_00: Self-compassion is also your friend.
• 3:49
  SPEAKER_00: Be kind to yourself and manage your energy and expectations of yourself.
• 3:53
  SPEAKER_00: Speak to yourself as you would your best friend and be patient and loving, especially when you are having down periods.
• 3:59
  SPEAKER_00: Do not allow yourself to do this on your own.
• 4:02
  SPEAKER_00: If you feel you are spiralling, reach out to support from your consultancy team, NHS 111 option two, or Samaritans 116 123 247.
• 4:13
  SPEAKER_00: Please take care.