Working as a family doctor for almost 40 years, I am all too aware of how hard it is to cure chronic pain. My own lived experience with CP taught me a valuable lesson in humility. I too found lifestyle changes ridiculously hard to manage. Thank goodness I have the background in CP work. I knew making the changes would be worthwhile and they were!
- Ventral Vagal Breath lowers Limbic Alarm by activating the parasympathetic nervous system, (8th video on Limbic Alarm Page).
- Connect your subconscious with your conscious brain using sensory input. The 5-4-3-2-1 grounding tool can be done while brushing your teeth, driving, listening to someone droning on in a boring meeting or lecture. I even use it when I’m stressed listening to the many painful patient stories I hear daily.
- Connect the left and right side of your brain with creative work. My art is comically awful, but I use creative writing as a tool. Journal first thing in the morning and last thing at night. Handwriting is best and even better throw away what you write as we want to take that ever present critic sitting on our shoulders out of the picture. Draw. Paint. Dance. Sing. Drum. Any or all of these.
- Try to find places of safety. This can sometimes only be found within ourselves, by knowing we are strong enough to take care of ourselves. That no matter what has already happened, we are still standing. We have already proven we are powerful enough to survive. Now we can work towards thriving.
- Recognize when the critical inner part of you is telling you that you are not good enough. Be kind to that inner child. They were there to protect you but they are no longer welcome. Thank them for their help and ask them to move on. This is part of Internal Family Systems Therapy.
- Find people in your life who can be there with you. I found friends in writing groups and this gave me the confidence to seek friends out in my community. It has been a long process but socializing provides us with boosts of oxytocin (the “love” or “hug” hormone).
- Spirituality has been my savior. Find a way to connect to the spiritual world. We are not alone in this vast universe. My belief system has changed from childhood, but I have found truths in the Bible, Buddhism, the Koran, and many other spiritual teachings.
I wish you a blessed journey towards healing.
Judy