As a sleep and insomnia therapist, Elika MFT knows that chronic pain or nighttime pain can make it difficult to fall asleep at night or it it can cause you to wake up and not fall back asleep.
Nighttime pain can make it difficult to fall asleep at night. Nighttime pain can make it uncomfortable to sleep throughout the night causing you to wake up repeatedly. Chronic Pain or Fibromyalgia is a medical syndrome that causes body pain and stiffness in the muscles and joints. Other symptoms include sleep problems and chronic daytime fatigue. Nighttime pain keeps you from sleeping and lack of sleep makes the pain worse. So what’s the solution?
It’s hard to sleep when you have pain and the less sleep you get the worse the pain gets. How do you break the cycle? How do you get relief from the pain? Find out how Cognitive Behavioral Therapy for pain management.
What Is Cognitive Behavioral Therapy for Pain?
Cognitive Behavioral Therapy for Pain Management involves changes the thoughts (cognitions) and behaviors around pain. Through learning ways to effectively manage nighttime pain, you are able to improve your sleep.
Biology, psychology and social factors work together to impact a person’s experience of pain. In the case of chronic pain or Fibromyalgia, patients report that pain interferes with their ability to engage to work, social, or recreational activities. This in turn causes them to feel more isolated, depressed, worthless and to start thinking negatively. This all makes physical pain worse. Increased emotional stress can also exacerbate their physical pain symptoms.
Tips to Reduce Pain Naturally So You Can Sleep Better!
Movement can be healing. Set a realistic goal and work towards meeting it. Maybe it’s to climb a foot of stairs without pain or enjoy a full round of golf. Remember, if you don’t use the muscle, you lose it!
Stress makes pain worse. Life can be challenging at times-financial worries, family and work obligations, and societal pressures can increase our level of stress. It’s important to learn effective strategies to reduce your stress level. Try simple strategies like aromatherapy, deep breathing exercises or gentle yoga.
Change Your Thoughts
Your thoughts become reality. If you belief that life sucks and you will never enjoy life again, that will become a reality. When something upsets you (which is normal part of life), take a deep breath and try to see it from a different perspective. For example, “this will never get better”, remember times that your pain level has been better and tell yourself “I have pain right now, but I also have good days”.
Get more Zzzz
Lack of sleep can cause additional stress on body. As we discussed earlier, more stress equals more pain. Develop a nightly ritual that helps you relax and get ready for bed. For example, taking a warm bath or reading a fun book (not on Kindle). If pain is keeping you up at night, talk to your doctor or look for a certified sleep and insomnia therapist who can help provide you with appropriate tools and techniques.
Let Loose and Have Fun
When you are in pain, it’s like looking at the world through gloomy glasses. You don’t have to be miserable all the time. Schedule activities that you find fun and enjoyable. Maybe it’s lunch with that friend that you keep cancelling on. Laughter is free and has great health benefits.
No one wants to be in pain, so learn more about ways to manage pain effectively through stress management, pain management and anxiety management techiques. Learn more about ways to manage anxiety and sleep better. You may also schedule a complimentary consultation with Elika to discuss your individual needs.