SHIFT YOUR FOCUS When Pain Overwhelms

When persistent pain GRABS your attention, what should you do? Don’t Panic!

PANIC can cause your BRAIN to AMPLIFY the nerve signals. Gently remind yourself that NOTHING DANGEROUS is going on inside you. And that THIS particular FLARE UP WILL eventually PASS.

If there is a SIMPLE and HEALTHY way to make the pain DISAPPEAR…obviously DO THAT! (But usually, there is NO way to just make the pain DISAPPEAR instantly on demand.)

Next, NOTICE your emotional reactions to the pain. Are you feeling anger, fear, sadness, frustration, impatience or loneliness?

Don’t try to PUSH the emotions AWAY. Just NOTICE and ACKNOWLEDGE what you are feeling. “This foot pain makes me angry, and also scared.”

NEXT, start focusing on the PAIN SENSATIONS themselves.

• What are the exact BOUNDARIES of WHERE you feel the pain?

• What KIND of sensation do you feel? Stinging, burning, aching, or pressure?

• How strong (INTENSE) is the sensation? Low, moderate, or high?

• And HOW MUCH does the sensation BOTHER you?

For EACH of these questions, as you think about it, COUNT 3-10 gentle BREATHS. (In through your nose and out through your mouth.)

The next step is to SHIFT FOCUS towards something ELSE like a different body part, the song playing on the radio, the taste and smell of your cup of tea. Then repeat the ENTIRE process 2 more times.

Your INTENTION is the most IMPORTANT part of the EXERCISE…

So, when you SHIFT YOUR FOCUS from:

“I’m TRYING to make this pain GO AWAY.”

Or…“I am IGORNING the pain… and pretending it’s not there.”

And USE THESE intentions:

“I am training my MENTAL flexibility…”

“I’m learning to OBSERVE pain in a less EMOTIONAL WAY…”

“I’m strengthening my ability to focus on OTHER things, even while I feel pain…”

“…and I’m getting BETTER at staying calm, EVEN WHEN pain is with me.”

By mindfully checking in with your body during a pain response and shifting your focus with intention, you’ll change the way you move through pain flare ups so that you can feel good and do the things you love to do. Pain may still show up, but it doesn’t have to take over your whole day.

💡REMEMBER…REAL CHANGE requires an investment of time, effort, and consistency.

Dedicated to your health and longevity,

Mike