It’s surprising how many people deal with pain on a daily basis. Here are some psychological strategies to help you manage your pain.
1. Diverting Attention
- Try to think of something pleasant.
- Count numbers in your head or run a song through your mind.
- Play mental games with yourself to keep your mind off the pain.
- Replay in your mind pleasant experience in the past.
- Think of people you enjoy doing things with.
- Think of things you enjoy doing.
2. Reinterpreting the pain sensation
- Try to feel distant from the pain, almost as if the pain was in somebody else’s body.
- Don’t think of it as pain but rather as a dull or warm feeling.
- Think of it as some other sensation, such as numbness.
- Don’t try to think about it as your body, but rather as something separate from you.
- Imagine that the pain is outside of your body.
- Pretend it is not part of you.
3. Ignoring Sensation
- Don’t think about the pain.
- Tell yourself it doesn’t hurt.
- Don’t pay any attention to it.
- Pretend it is not there.
- Go on as if nothing happened.
- Ignore it.
4. Coping Self-statements
- Tell yourself to be brave and carry on despite the pain.
- Tell yourself you can overcome the pain.
- Tell yourself you can’t let the pain stand in the way of what you have to do.
- No matter how bad it gets, you should know you can handle it.
- See it as a challenge and don’t let it bother you.
- Although it hurts, keep going.
5. Behavioural Coping Strategy
- Leave the house and do something, such as going to the movies or shopping.
- Read books or newspapers.
- Try to be around other people.
- Do anything to get your mind off the pain.
- Do something you enjoy, such as watching TV or listening to music.
- Do something active, like household chores or projects.