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What To Do When Chronic Pain Becomes Too Much – 11 Helpful Tips

May 9, 2021

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It goes with saying, but I’ll say it anyway – living with chronic pain is f*****g hard! Day in day out your facing not only the physical pain but the emotional and mental torment it causes. After trying your best to cope, the day will come where it all feels too difficult.

That’s why I’ve come up with some helpful tips on what to do when chronic pain becomes too much.

Some links in my posts are affiliate links to products or services that I have used myself or believe will be useful. If you purchase any products or services provided in these links, I may earn a small commission. This is at no extra cost to you and you are not obliged to purchase, use or recommend anything provided in these links.

FEELING LIKE YOU’VE HIT A BRICK WALL!!

My definition of chronic pain being too much refers to when I’m having a flare up or feel totally drained by my pain. During those moments, it can feel like you’ve hit a brick wall with no way to get to the other side. 

Trust me, I’ve hit that wall a thousand times over the past 6 years!

But one positive that came from those low moments, was learning ways to cope and know what to do when chronic pain becomes too much. 

The information provided in my blog posts is strictly from my own experiences and is not intended to replace medical or professional advice. Do not disregard any medical advice you have received after reading any of my posts. For more please read my disclosure page.

What To Do When Chronic Pain Becomes Too Much - 11 Helpful Tips

WHAT TO DO WHEN CHRONIC PAIN BECOMES TOO MUCH?

1. Pace yourself 

There are so many ways to go about managing chronic pain, and pacing is one of them. Pacing is a technique used to break activities into manageable chunks by taking periods to rest. It’s a more structured approach to coping with pain. Rather than reacting to pain, you can create a strategy to help conserve your energy whilst still getting things done.

If you’re having a really hard time but still need to get things done, breaking things down into smaller tasks will allow you to set achievable goals regardless of what they are.

In trying to work out how much your body can take, you can work out how much you can withstand. Use those findings as a guideline for how long you can tolerate doing a task before needing a break.

Doing things in smaller chunks and taking regular breaks is also a good way to stop and check-in with your body to avoid pushing yourself too far. Although it may mean completing a task takes longer, it will only preserve your energy and thus help you manage your pain feels like it’s too much.

2. REST

When you live with chronic pain, it can feel like you do more “resting” than “doing”, but that’s not a bad thing. For me personally I know that if I don’t rest or get a good night’s sleep, my pain is more likely to flare up. So when you find yourself at wits’ end, take a moment and prioritize rest – curl up on the sofa or stay in bed for a few days if that’s what your body needs.

3. Document your pain

This may sound strange, but during those low moments it’s really helpful to document your symptoms and I’ll tell you why. Having a log of everything is something you can bring with you to doctor’s appointments. They can use your pain log as a pathway to give you the best support or treatment.

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4. Binge watch

A good watch, whether it be a series or film, can be an amazing way to escape. Immersing yourself into someone else’s world is a pleasant distraction from reality. When I’m in the middle of a flare-up I get comfy, grab some snacks and binge on my favourite films or tv shows.

5. TAKE A DEEP BREATH

I know what you’re thinking “shut the hell up, I breathe every day, how is that going to help my pain?” But, believe it or not, our breathing changes from being relaxed to shallow and sharp when we’re in pain. Breathing exercises are a useful way to practice mindfulness and distract yourself from your pain.

According to the healthy.com “Medical professionals and yoga therapists swear by simple breathing exercises, such as mindfully observing inhales and exhales and then gradually lengthening the exhales, for decreasing pain and distress in people in chronic pain.We may not be able to make the pain go away, but we can learn to work with it and to start to reduce our stress signals, says Shailla Vaidya, MD, a former emergency medicine physician and certified yoga therapist.”

Give this simple exercise a try:

  1. Take one hand and place it above your stomach
  2. Breath in slowly and deeply
  3. Hold it for a few seconds and then slowly exhale
  4. Repeat as many times as you need to

6. VISIT YOUR DOCTOR OR COUNSELLOR

Not knowing what to do when chronic pain becomes too much is an emotional rollercoaster, which can trigger anxiety and depression, and a constant feeling of dread or worry.

When you’re having a terrible flare up it can feel like there is no point in trying anymore, everything no matter how big or small feels way too overwhelming. 

But you don’t have to go through your low moments alone, there is help available, speak about how you’re feeling with a doctor or counsellor. They can provide you with the right tools to manage the mental and emotional effects of coping with chronic pain.

7. Medication review 

If you’ve had enough and feel like nothing you’ve been prescribed is helping, it’s time to go back to your doctor. 

Make a note of how long you’ve been taking your medication, when it stopped helping and ask for a medication review. It may turn out that you need to change your dose or your doctor may have something else they can suggest that would be better.

With chronic pain, a lot of things, especially medication, are trial and error. It may take a while testing different things to see what actually helps.

I also know how difficult it can be, as some doctors can dismiss people with chronic pain, but stick to your guns and don’t take no for an answer.

8. Ask to be referred to a pain specialist

Often doctors don’t make pain specialists or clinics readily available, particularly in the UK, it’s something you have to push for. 

If you’ve reached a point where nothing seems to help or maybe you have undiagnosed pain, seeing a pain specialist can be really helpful. 

Mostly, pain clinics have more options available to help cope with chronic pain (apart from medication), from physio, CBT, group sessions and acupuncture. It’s definitely worth asking your doctor for a referral.

9. Nerve block injections 

Many people with chronic pain have neuropathic pain, which is caused by disease or damage affecting the nervous system. According to research nerve block injections can be really helpful in treating neuropathic pain but it can also help identify the cause of pain. 

I had a nerve block a few years ago, which was really helpful in identifying where my pain was stemming from. It’s definitely worth speaking to your doctor about to see whether it may be suitable for you.

10. Natural pain relief 

So many of us are living with chronic pain. Whether it’s because of an illness, an accident or any other reasons. Although medication can help us manage our pain, it can also come with several side effects, high costs and having to play roulette to find the most effective one. 

But drugs don’t have to be the only option. Nature provides so many options that we can also use for natural pain relief, such as-

  • Yoga – Yoga is not only great for exercise but has also been used to help relieve chronic pain. It can help people with fibromyalgia, migraine, arthritis and several other chronic pain conditions. Studies have shown that yoga helps improve mobility, decrease inflammation, and reduce pain perception. This is as it helps to build strength, improve flexibility and release muscle tension.
  • Acupuncture – Acupuncture is a treatment used in Chinese medicine for all different pain. Fine needles are inserted into specific parts of the body, known as acupressure points. Once inserted correctly, the needles can reduce inflammation, stiffness, and relieve pain by relieving pressure in your body. Results from several studies suggest it can be helpful in relieving pain associated with conditions such as fibromyalgia, arthritis, migraine and carpal tunnel syndrome.
  • Aromatherapy – Aromatherapy is often used with other methods to manage chronic pain. It focuses on using essential oils for inhalation and massage. Although the effectiveness of aromatherapy has been controversial, there have also been several studies showing that it can be helpful for pain relief, anxiety and depression.

11. COGNITIVE BEHAVIOURAL THERAPY (CBT)

Cognitive behavioural therapy is a commonly used method for pain management. It’s a type of speaking therapy, used to help identify and change negative thoughts surrounding pain by developing different skills.

Changing the way you think about pain can be really helpful, particularly when you feel like chronic pain has become too much. CBT allows you to create strategies and techniques to help you be more active and get more out of life.

It’s not everyone’s preferred choice of pain management, but it’s definitely worth a try. Speak with your doctor or specialist for more advice.

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What To Do When Chronic Pain Becomes Too Much - 11 Helpful Tips
What To Do When Chronic Pain Becomes Too Much - 11 Helpful Tips

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Filed in: My Chronic Diary • by thechronicdiary • 2 Comments

Comments

  1. Jill Symonds

    August 16, 2021 at 4:32 pm

    Are you allowed to mention Cannabis treatments in the natural remedies section? I have battled fibromyalgia, endometriosis for past thirty years and then spinal surgery and failed laminectomy pain for past five years. I have been using many of your go-tos for flare remedies for years, but including Cannabis tinctures has so helped me – those being added in just the past year. I am now retired from general nursing, but have become a Cannabis Nurse to help those in chronic pain or with other chronic health conditions use the EndoCannabinoid System and cannabis products to alleviate pain. And it works so well, I have discontinued six pharmaceutical medications!
    I enjoy your blog and wish you comfort-
    Jill Symonds

    Reply
    • thechronicdiary

      August 25, 2021 at 2:46 pm

      Hi Jill. I’ve heard so many good things about the use of cannabis to manage chronic pain. I’m so pleased to hear that is has been helpful for you. Unfortunately here in the UK it isn’t legal yet, hopefully it will be soon. So I can’t speak on as much as I would like. I’ll definitely do some more research and try to put together a list of products including the one you mentioned for those who have access in other places. Thanks so much for reading the post

      Reply

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Hi, I'm Keisha and I'm here to give you an honest insight into what it's like living with chronic pain. I share my personal diary of experiences along with pain management, self care and personal development tips.

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Happy Valentine’s Day Gorgeous People !🌹💜 Happy Valentine’s Day Gorgeous People !🌹💜

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Happy Galentine's Day! 💜🤗 "Uteruses before Happy Galentine's Day! 💜🤗

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Chronic illness can really suck the romance out of Chronic illness can really suck the romance out of Valentine’s Day... A sexy night out isn’t always possible when you're fatigued or in a hella' pain. 

Unfortunately, we can't turn down our symptoms and turn up the sexy. 

Whether it's Valentine’s Day, a birthday, or a Tuesday... Flare-ups and fatigue can hit us hard at any time. 

So, what the hell can we do? 

We want to show our partners some tender lovin’ and affection. But, our energy levels are depleted or pain is kicking our ass…

Don’t worry, I’ve got you! 😉

In this week's blog post, I’ve put together some low-key, chronic illness-friendly, date ideas that’ll help you show your bae how much you love them! 💜💜💜

Link in bio! 

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Chronic illness, a full-time job, with no pay, ben Chronic illness, a full-time job, with no pay, benefits, health insurance, free lunches or vacations. 

Do NOT apply. I would NOT recommend! 

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Chronic illness is a full-time job, with no off da Chronic illness is a full-time job, with no off days or vacations. Everything revolves around our health. 😓Over time, it can leave you feeling overwhelmed, exhausted, or even depressed. 

That’s what led me to take such a long break from the blog and socials! 

It took me a long time to shake that feeling. But one thing I know for certain is, I never want to feel like that again and I don’t want you to either. 

But things get tricky when you have a chronic illness. It’s here to stay. We can’t hit the kill switch on our illness. So how on earth are we supposed to ‘recharge’? 

It’s something I’ve been trying to figure out for the longest…

In this week’s blog post, I’ve put together some helpful strategies that have helped me, and will hopefully help you, deal with burnout. 

I break down what chronic illness burnout is, some signs to look out for, as well as some simple things you can do to combat it. 

I hope you find it helpful! Link in Bio.

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Saying 'NO' or setting boundaries when you have a Saying 'NO' or setting boundaries when you have a long term illness can be hard. It can make you feel like a bitch or even a little guilty.But sometimes it's necessary in order for you to prioritise your health.

Here are few kind ways you can say no without feeling guilty.

What other ways do you say no? Drop it in the comments 👇🏾 

#settingboundaries #nomeansno #spoonie #chronicpain #chronicpainflareup #chronicillnesscommunity #pelvichealth #pelvicpainsyndrome #boundaries #chronicillnessawareness #chronicillnessblogger #chronicpainawareness #endo #pelvis #chronicpainsupport #chronicpainsupport #illness #chronicillnesslife #spooniecommunity #spoonielife #sickofbeingsick #chronicallyill
Todays officially the worst day of year..aka Blue Todays officially the worst day of year..aka Blue Monday. I don’t really believe in it but I get the idea. 

I do know that things can feel a little ‘blah’ and dreary around this time of year. 

The holidays are over, and with them can come a wave of sadness. The decorations have been taken down; the presents have been opened, and all that's left is to face the reality of January and the cold winter months ahead.

You might feel a little down, anxious or disorientated. You’re not alone, so many of us are feeling the same right now!

So after a long break,I’ve finally gotten my writing juices flowing again, and put together some tips to help shake off the post-Christmas blues, and start feeling happy again!

I’d love for you to check it out. Link in bio. 

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Bad days come and go, but they don’t last foreve Bad days come and go, but they don’t last forever. 

If you’re having a shit day, just remember better days are on their way! 💜🤗💜

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Rest,Rest,Rest...😴 If you live with chronic pa Rest,Rest,Rest...😴

If you live with chronic pain or illness, you come to realise how important rest actually is❗️

It's the one thing we need to keep going.

However, in a world where 'maximising your time' and productivity hacks are shoved down our throats, particularly at this time of year (New year, new me and all that shit). It's easy to feel you're wasting time or not doing enough by prioritising rest. 

But I'm here to say fuck that! 🖕🏾

Rest when we need it can NEVER be a waste of time!

It's an investment...! Particularly if you have pain or any health condition!

Rest is our time to destress, detach and escape from all things thrown our way, health or life-related.

Let's stop punishing ourselves, or feeling guilty about resting. Instead, let's consider it the best investment we'll ever make... into ourselves!😉

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