Managing Arthritis Pain.

Relaxation

Pain and stress

People who are in pain experience both physical and emotional stress.

Pain and stress have similar effects on the body. Muscles become tight and breathing becomes fast and shallow. Heart rate and blood pressure go up. Relaxing can help you reverse these effects. It gives you a sense of control and well-being, and makes it easier to manage pain.

What is relaxation?

Relaxation is more than just sitting back, reading, or watching TV. It involves learning ways to calm and control your body and mind. Relaxation does not come easily, especially if you are in pain. It takes practice. The best time to use relaxation skills to manage your pain is before the pain becomes too intense.

Some people find it very difficult to relax. They feel they don't have time to practice it, or they don't believe it will help them. Others feel embarrassed for taking the time. With a little practice, most people get some relief from relaxation.

Relaxation techniques

There is no best way to learn how to relax. Everyone responds differently to different techniques. Try some of the methods below until you find some that work for you.

Guided imagery uses your mind to focus on pleasant images. First, begin by breathing slowly and deeply. Think of yourself in a place where you feel comfortable, safe, and relaxed. This may be a favorite vacation spot, or a porch swing in your own backyard. Create all the details--the colors, sounds, smells, and how it feels. These images take your mind away from pain and focuses it on something more pleasant.

Prayer is very relaxing and comforting for some people. You may want to make a tape recording of a soothing inspirational message.

Hypnosis is a form of deep relaxation in which your attention is focused internally--away from the usual thoughts and anxieties. You'll need to work with a professional trained in hypnosis, who has been referred by your doctor. Some psychologists, counselors, or social workers who are trained in hypnosis may be able to teach you how to safely hypnotize yourself. Suggestions for positive change seem to be more easily accepted while a person is quiet and relaxed. Most people who find hypnosis helpful in relieving pain, report it as soothing and enjoyable as well.

Biofeedback uses sensitive electrical equipment to help you be more aware of your body's reaction to stress and pain, and to learn how to control your body's physical reactions. The equipment monitors your heart rate, blood pressure, skin temperature or muscle tension. These body signals are shown on a screen or gauge so you can see how your body is reacting. Biofeedback helps you learn how you feel when your muscles are tense or relaxed. If you do a relaxation technique while using the equipment, you can learn to control some of your body's responses to pain. One advantage to biofeedback is that it shows you that you have the ability to relax.

Relaxation audio tapes help guide you through the relaxation process. These tapes provide directions for relaxation, so you don't have to concentrate on remembering the instructions. Many professional tapes are available for purchase. You might also want to make your own tape of your favorite relaxation routine.

Tips for relaxation

• Pick a quiet place and time. Take at least 10 minutes for yourself with no noise from TV, radio or other people. Use soft music to muffle other noises.
• Sit or lay in a comfortable position with your head supported and your eyes closed.
• Take a deep breath. Feel your stomach move in and out with each slow, deep breath.
• Continue to breathe deeply and slowly, focusing on just your breathing.
• Try thinking about words such as "peace" or "calm."
• Don't worry about whether you reach a deep level of relaxation. Allow the relaxation to go at its own pace.
• Other thoughts will come into your mind. Don't try to chase them away, but just quietly go back to your breathing. Concentrate on relaxing and staying calm.
• Do not practice right after a meal. If you fall asleep, don't worry. Next time, try to stay awake the entire time.
• Set aside time regularly to practice! Then, relaxation will become easier.

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