Paying attention to our chronic pain & chronic fatigue is a double edged sword. Obviously we don’t want to dwell on symptoms. However, by ignoring them and our body’s other cues, we do ourselves no favours. Mindfulness has helped me to manage chronic pain & fatigue better.
This is where the practice of mindfulness helps. We can attune to our symptoms with curiosity and without judgement.
Ellen J Langer in The Mindful Body outlines one study she did in chronic pain patients,
“We found that paying attention to the variability in the intensity of their pain resulted in positive changes including significant decreases in reports of pain interfering in their daily lives.” P173
By paying attention to our body and symptoms we notice a great many things.
1. That our symptoms vary across the day and week
2. Certain things make them better or worse
3. It’s not a “whole ball of fibromyalgia or ME/CFS” – by being aware of the type, place and intensity of symptoms we are able to discern better treatment approaches
There is the formal practice of mindfulness such as the body scan meditation, where we can check in and see what’s happening in our body, part by part. Curiously probing and accepting it as it is.
The informal practice is also a great help to us.
I suggest you pay attention.
For a period of time, log your symptoms a few times a day.
- Notice how they change.
- What makes them improve or worsen.
- How you feel about them, knowing all of this.
For an extra support, you could do a a gentle breathing practice while you’re taking stock. Showing your nervous system you can notice the symptom and relax.
When you notice a symptom increasing or causing you issue, pay attention to it. Check in with yourself. What do you need? What is the smartest thing to do right now?
For example if your neck is hurting. The tension is increasing. I’d do some gentle stretches (like these neck stretches) using the breath. Notice where the tension is. What alleviates it? Is it time for further intervention? Put your pain plan in place now. Hopefully you have an If This Then That plan or similar. Do the things, move on (if possible!).
How has it helped me to pay attention to my chronic pain & chronic fatigue?
I was (finally) able to discern between “pain” and what is actually “fibromyalgia pain”, “endometriosis/period pain”, “irritable bowel pain”, “irritable bladder pain” and hypermobile caused pain (joint subluxation).
By assessing what really is going on inside, I noticed where I don’t have pain.
I also learnt that there are key foods to avoid to keep my bladder happy and my bowel (mostly) happy. Simple fixes which avoided unnecessary medication.
When I can feel that a flare is coming, I can plan for it. Adjust my course and reduce it or head it off.
These are just a few examples, because the mindfulness is integral to my entire healing journey with chronic pain & chronic fatigue.