Relieving Pain Without Medication
|
|
- Maurice Sharp
- 5 years ago
- Views:
Transcription
1 Relieving Pain Without Medication There are individuals who successfully get additional relief from pain without taking medication. They use a number of different methods. Some use relaxation; others find success with skin stimulation, distraction as well as imagery. Using the services of a health professional may be necessary before you can do these on your own. Some of these methods work better if done with friends and family members. It s also possible for these techniques to be effective when used with pain medication. Please note: This page provides general information about potential ways to relieve chronic pain without traditional medication and is not medical advice. Always consult your physician before implementing any technique into your pain management regimen. Why Is Relaxation Effective? When a person uses relaxation, their pain is relieved or kept from becoming worse by decreasing the tension in their muscles. This method can help you get to sleep, provide you with more energy, decrease your feeling of being tired, lower your anxiety as well as help other methods of pain relief be more effective. Many individuals discover that when taking medication for pain, or using hot or cold packs, works quicker and is more effective when they relax
2 What Are The Basic Guidelines For Using Relaxation Techniques? It s important to realize your ability to relax will be different at different times. Relaxation is not something that can be forced. You need to understand it may take you as long as two weeks of practicing relaxation techniques to experience the first results. You should try different relaxation methods to discover one that works best for you. Keep doing the same method. This way it will become routine and easier for you. It s recommended you do it on a regular basis between five and ten minutes twice a day. You should check your level of tension during the day. Notice if you have tightness in any part of your body from head to toe. Try and relax any of your muscles that are tense. You may be able to accomplish this by using quick techniques such as inhale then being tense followed by exhaling and relaxing. If you have medical issues with your lungs, check with your physician prior to performing any relaxation techniques that involve deep breathing. Should I be in Any Special Position when Doing Relaxation Exercises? When doing relaxation exercises, you can be sitting up or laying down. When possible, do them in a quiet place. Make certain not to cross your arms and legs. Doing this may restrict circulation and cause tingling or numbness. When you choose to lay down, it s important to make certain you re comfortable. Place a small pillow underneath your neck, knees or utilize a low stool to provide support for you lower legs.
3 How Should I Utilize Relaxation? There are a number of methods. Here are a few that may work for you Rhythmic and Visual Concentration Massage With this method, you could open your eyes and focus on a single object. You can also close your eyes and imagine a calm, peaceful scene. Take the palm of your hand and gently massage the area where you re experiencing pain in a circular, firm manner. Do not do this on areas that are swollen, tender, red or raw. You may experience more success doing this if you ask a friend or family member to do the massaging for you. Inhale and Exhale Relaxation Method Start this relaxation method by breathing in deeply. While doing this, it s important to tense your muscles or a group of muscles. One way of doing this is to squeeze your eyes shut and then frown. Clench your teeth and then make a fist as well as stiffen your legs and arms. You could also draw up your legs and arms as tightly as is comfortable for you. After this is done, hold your breath and maintain the tension in your muscles for a few seconds. Then let go by breathing out and letting your body go limp. Slow Rhythmic Breathing When using this relaxation method, you start by staring at an object. You could also close your eyes and focus on your breathing or a peaceful image. The next step is to take a slow, deep breath. When you breathe try to make your muscles (like your arms) tense. Then breath out, relax and feel the tension leaving your body. While you are relaxed, start breathing slowly and comfortably. Focus on your breathing and take about 9 to 12 breaths each minute. Don t breath too deeply. It s important to maintain a slow and even rhythm as
4 you breath out. To accomplish this, you can quietly say to yourself In, one, two; out, one, two. Having someone count out loud may help you when you start. Should you feel out of breath, simply take a deep breath. Then resume the slow breathing exercise. When you breathe out, try to feel yourself relax and go limp. If some of your muscles are not relaxing, such as your shoulders, make them tense as you breathe in and then make them relax when you breathe out. This method needs only to be used once or twice for each of your muscle groups. Continue doing the slow, rhythmic breathing method for a few seconds at a time. You can do this for as long as ten minutes. The amount of time will be determined by your need. To end the slow, rhythmic breathing method, begin counting slowly and silently from one to three. Then open your eyes and silently say to yourself I feel alert and relaxed. You can start moving around but do it slowly at first. Additional Relaxation Methods That Can Be Added To Slow Rhythmic Breathing There are additional relaxation techniques that can accompany slow rhythmic breathing. Keep reading to learn more about these suggestions: Imagery This method can start by listening to slow, familiar music using a headset or earphone. The goal is the progressive relaxation of your body parts. Once you are breathing comfortable and slowly, it s time to relax various parts of your body. Begin with your feet and then move up to your head. This is a time to think of words like limp, warm, heavy as well as floating. When you breathe out, focus on a specific
5 part of your body and feel it relaxing. Imagine all of the tension you re feeling just drain from that area of your body. When some people breathe out, they can feel their ankles relaxing, and the next time they breathe out, they feel their calves as well as knees relaxing all the way up their body. Relaxation Tapes You can ask your physician or nurse for a recommendation about the most effective relaxation tapes available commercially. Most of these tape recordings have step-by-step instructions when it comes to relaxation techniques. Imagery and How It Work Imagery is a way you can use your imagination to create mental pictures or circumstances. The reason imagery is able to help relieve pain is not completely understood. You can think of imagery as a deliberate daydream designed to utilize all of your senses such as taste, sight, smell, hearing and touch. There are some individuals who think of imagery as a type of self-hypnosis. Experts agree that there are specific images that can reduce your pain during imagery and for hours following the experience. If your situation requires you to stay in bed or prevents you from going out of the house, imagery may help. It could decrease feelings of being closedin by helping you to imagine visiting your favorite places in your mind. Imagery has the potential to help you relax as well as relieve boredom, reduce anxiety and even help you sleep better. Using the Imagery Technique When imagery is used for pain relief, it is usually done as a person s eyes are closed. The image you focus on could be something such as a ball of healing energy or a picture drawn in your mind of you as someone with no pain. You could imagine
6 cutting the wires responsible for transmitting pain signals from different parts of your body to your brain.the following is an exercise with the ball of energy considered the first image. Start by closing your eyes. Then begin breathing slowly and feel your body relaxing. Focus on your breathing. Slowly and easily breath from your abdomen. As you are breathing speak to yourself silently and slowly and say In, one, two. When you breathe out, say: Out, one, two.. Spend a few minutes breathing in this slow rhythm. Imagine the ball of healing. It is forming energy in your chest and lungs. The ball of healing is a white light. It may be vague. It s not necessary for it to be vivid. Imagine the ball of light being created and taking shape. When you feel ready, imagine the air you are taking into your lungs blowing the ball of white light energy to the area of your body feeling pain. Once the ball is there, it then heals and relaxes you. As you exhale, imagine the air is blowing the ball of white light energy away from your body. As the ball leaves, it is taking your pain with it. It s important for you not to blow as you breath out. You need to exhale naturally. When you are ready, you can end the imagery. You need to count slowly to three and breathe deeply. Then open your eyes and say to yourself I feel alert and relaxed. You can now begin moving but do it slowly. What Is Distraction? How Does It
7 Work? Distraction is a technique of focusing your attention on something other than your pain. Many people use this technique and may not realize it. People are using distraction when they watch television or listen to the radio with a goal of getting their minds off their pain. Distraction may be more effective than medication if the pain is sudden, intense or brief. This means is lasts less than 45 minutes. Distraction is a technique you can use when waiting for pain medication to take effect. If you experience mild pain, you might be able to successfully distract yourself from it. There are people who believe if someone can be distracted from pain, their pain is not that severe. This is not always true. Distraction is an effective technique that can be used as a way to temporarily relieve even the most intense pain a person is feeling. How Can Distraction Be Used Any type of activity that requires your attention can be effectively used for distraction. If you enjoy working with your hands and doing such things as needlework, painting, model building, they may be effective activities for distraction. It s also possible for you to become involved with a good book to distract your mind from the pain. Other effective methods of distraction include watching television, going to a movie theater and more. It s possible to use slow, rhythmic breathing for distraction as well as relaxation. You may find it effective to listen to music with a fast beat while wearing earphones or a headset. This will help you maintain your attention on the music You can tap out the rhythm. You may want to adjust the volume of the music to match the intensity of your pain. You can make it louder for more severe pain. This is a technique that doesn t require
8 much of your energy. It may be very useful when you re feeling tired. Are There Drawbacks To Using Distraction? Some people have claimed they felt tired, irritable and had more pain after using the distraction technique. Some individuals have discovered other people doubt their feeling pain if distraction is effective in providing them with relief. If you experience these problems, you may not want to use the distraction technique. You many also just need to be careful about which distraction techniques you use and when you use them. What Is Skin Stimulation? How Can It Relieve Pain? Skin stimulation is a technique of using friction, pressure as well as chemical substances or temperature change to excite nerve endings located in your skin. Scientific researchers believe the same nerve pathways in a person s body are used to transmit sensations such as heat, cold, pain as well as pressure to the brain. When a person s skin is stimulated, and the sensation experienced is cold, warmth or pressure, the sensations of pain decrease significantly or are blocked. Skin stimulation also changes the flow of blood to the place on the body that s affected. There are times when skin stimulation will eliminate the pain or significantly decrease the pain. It can remain decreased for hours after the technique is finished. If you re having radiation therapy, you should speak with your physician or nurse prior to trying skin stimulation. Ointments, liniments or salves should not be applied to the area being treated with radiation. You should also not use extreme cold or heat on the treated areas.
9 Where is Skin Stimulation Performed? Skin stimulation can be done at or near the area of the body experiencing pain. It s also possible to use skin stimulation on the opposite side of the body where the pain is located. You may have success by stimulating your right knee to reduce the pain felt in your left knee. Stimulating your skin in places away from the pain area may increase your relaxation and relieve your pain. What Is Used For Stimulating The Skin? Menthol preparations, massage, cold, heat, and vibration, can all be used for the skin stimulation technique. How Can Massage Be Used For Pain Relief? Massage can be very effective for pain relief when slow and steady circular motions are used. You can carefully massage over or near the affected area with your bare hands. You may also use any substance that feels good to you. This could include warm oil, talcum powder, and even hand lotion. Be careful when it comes to where the pain is located on your body. You may want to ask a friend or family member to provide you with a massage. When someone gives you a back rub or a foot rub, it can be very relaxing and help to relieve your pain. Some people feel brushing or lightly stroking an area of pain is more comforting that a deep massage. It s important you use whatever massage technique feels best. Realize that if you re having any type of radiation therapy, you should avoid massaging the radiation treatment area.
10 How Can I Use Pressure? With this technique, pressure is applied using your hand, heel of your hand, your fingertips or knuckles as well as the ball of your thumb. It can also be applied by using one or both of your hands to encircle your leg or even arm. You can test this method by applying pressure for about tens seconds over or near your pain area. You can also feel the affected area to see if you can locate a pain trigger point. This is a small area under your skin that is extremely sensitive or triggers the pain. You can be successful using the pressure technique if you are as firm as possible on the affected area without increasing the pain. You should try to apply pressure for approximately a minute. This could often relieve the pain for several hours after releasing the pressure. How Is Vibration Used? Using vibration over or near where the pain is located could provide temporary pain relief. A handheld vibrator with a scalp attachment can be effective for relieving a headache. If you have lower-back pain, putting a battery operated vibrator in the small of the back could provide some relief. There is a variety of vibrating devices available. There is small battery operated vibrators, bed vibrators, handheld electric vibrators as well as a large heat-massage electric pads. Is Heat Or Cold Better For Relieving Pain? Heat can be effective when used to treat sore muscles. Cold can decrease pain by numbing the affected area. There are people who have had prolonged pain and only use heat. They never try cold. Some people discover cold relieves their pain
11 faster and provides longer lasting relief. Comfortable and Convenient Ways For Using Cold Or Heat One of the best ways to use cold is with gel packs. They are sealed in plastic and continue to be flexible and soft even at freezing temperatures. You can get gel packs at medical supply stores as well as drugstores. They can be left in the freezer when not being used and are reusable. Put the gel pack in layers of towels so it feels comfortable. You may find wrapping an ice pack or ice cubes in a towel is just as effective as using a gel pack. When you want to use heat as your pain relief method, use a heating pad that can generate its own moisture. They are called a hydrocolaters. It s also possible to heat gel packs in hot water, use hot water bottles as well as a moist towel that is hot. A regular heating pad, as well as a hot bath or shower, are also effective ways to apply heat. If your joints such as knee or elbow are aching, it possible to wrap them in a lightweight plastic wrap. This will retain the body s heat and moisture. Remember to never use heat or cold on any area of your body that has received radiation therapy. Menthol Preparations A menthol preparation used for pain relief can come as a lotion, cream, gel or liniment that contains menthol. When these substances are rubbed onto a person s skin, it increases the circulation of blood to the affected area. This creates a warm and sometimes cool sensation. It s a soothing feeling that can last for hours. Using Menthol Preparations To see if this method works for you, start by rubbing a small
12 amount of the menthol preparation in a circle about an inch all around on the affected area. Doing this will make you aware if the menthol is uncomfortable or is irritating to your skin. If it doesn t cause a problem, it s okay to put more on the affected area. The sensation created by the menthol slowly increases and will remain for hours. If you want to increase the duration or intensity of the menthol sensation, you can apply heat to open your skin s pores or wrap the area with plastic. Don t use a heating pad, it could cause a burn. Should you be worried about others finding the odor upsetting, you can use these products when you re alone. Many menthol products contain an ingredient that acts like aspirin. When using them, you ll absorb small amounts of an aspirin-like substance through your skin. If you should not have aspirin, you should not use a menthol preparation. It s important you first check with your physician. What Precautions Should I Take When Using Skin Stimulation? Always consult a physician prior to implementing any type of skin stimulation technique. It is possible for heat or cold to damage your skin. You could get a burn with hot water from the tap or if the settings on a heating pad are too high. Extreme cold will also burn a person s skin. Never use a heating pad on your bare skin. Never go to sleep with a heating pad turned on. You should be especially careful if you re using a heating pad and you re taking drugs or medication that make you drowsy. You also need to be careful if you don t have much feeling in the affected area. The heat application should be limited to ten minutes or less. Never apply heat or cold to an area of the body where circulation or sensation is poor. Should you begin shivering when using cold, stop using it immediately. Never use cold for
13 so long that it becomes intense and causes pain. Don t use heat on a new injury. This can increase bleeding. It s important to wait for a minimum of 24 hours. Don t rub menthol preparation on skin that is broken or has a rash. Never let it on your mucous membranes. Do not get the menthol preparation in your eyes. Don t massage or use vibration on areas of your body that are red, tender, raw or swollen. If skin stimulation causes you more pain, then stop using it immediately. If you have undergone radiation treatments or are currently going through them, don t use the skin stimulation method until you speak with your physician or a nurse.
How to Relieve Pain. Strategies You Can Use Along with Medicine
How to Relieve Pain Strategies You Can Use Along with Medicine Table of Contents Relaxation...Page 1 Distraction...Page 5 Skin Stimulation...Page 6 1 What Are Some of the Ways I Can Relieve Pain Without
More informationHow To Relieve Pain Without Medicine
How To Relieve Pain Without Medicine What Are Some of The Ways I Can Relieve Pain Without Taking Medicine? For some people, pain can be relieved without using medicine. They use relaxation, imagery, distraction,
More informationRelaxation Techniques
Relaxation is needed for good health. It gives your body and mind a chance to rest and recover from high-stress situations. Your heart rate slows down, blood pressure decreases and muscles relax. Relaxation
More informationRELAXATION EXERCISES
RELAXATION EXERCISES Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy
More informationBREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD
What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?
More informationRelaxation Techniques. Participant Guide
Relaxation Techniques Participant Guide Relaxation Techniques Key Messages You will learn to manage and prevent stress through relaxation techniques such as deep breathing, visualization, and progressive
More informationDeep breathing for stress relief
Deep breathing for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy to learn, can be practiced almost anywhere, and provides
More informationNEW PATIENT HOME CARE PACKET
NEW PATIENT HOME CARE PACKET CORRECT POSTURE Correct posture is a very important component to your TMJ treatment and overall health. Poor posture can throw your head and spine off balance in relation to
More informationBuilding Strong Families
Building Strong Families Managing Stress Handout #2, Page 1 Activities and Tips to Manage Stress 1. Calming Sounds Activities Play some calming music (like nature sounds, instrumental music, or any music
More informationProgressive Muscle Relaxation
Module 3 Progressive Muscle Relaxation Introduction 2 Progressive Muscle Relaxation 3 Preparing for Relaxation 3 Relaxation Technique 4 The Calming Technique: Body and Breath 6 Difficulties with Relaxation
More information- copyright
Relaxation Exercises Let s start with breathing! Your breathing is often the first thing to be affected by stress. When we are anxious we tend to hunch up the shoulders and breathe in a more rapid and
More informationGentle Nighttime Routine
Gentle Nighttime Routine Whether it s breathing to slow the heart rate or a yoga pose to calm the mind, a simple routine can be effective for a better night s sleep. Your Timing: Institute a regular bedtime
More informationThis module includes informational handouts. and instructional exercise handouts on abdominal breathing, grounding, relaxation, mindfulness,
Relaxation Module The Relaxation Module has been organized so that materials can be handed out sequentially. More advanced skills are built on the preceding foundation. This module includes informational
More informationMastering Calmness. Do you really lose 80% of your intelligence when you get angry or afraid?
Mastering Calmness Do you really lose 80% of your intelligence when you get angry or afraid? YES! The space-mind is in charge of survival. It does not want any interference or distractions while it is
More informationSession 3 or 6: Being Active: A Way of Life.
Session 3 or 6: Being Active: A Way of Life. You can find the time to be active. Set aside one block of time every day to be active. When can you set aside 20 to 30 minutes to do an activity you like?
More informationRELAXATION SCRIPT. Pause 10 counts.
RELAXATION SCRIPT Begin by lying on your back with your eyes closed. Allow your feet to fall slightly apart with arms relaxed away from your sides. Scoop your tailbone under and position your hips and
More informationThis Progressive Relaxation Procedure is yours to use and to distribute as you see fit.
This Progressive Relaxation Procedure is yours to use and to distribute as you see fit. Jacobson s Progressive Relaxation Procedure Progressive Muscle Relaxation (PMR) Edmund Jacobson created the progressive
More informationBon Vital Foot and Leg Massage for Frail Elders
Bon Vital Foot and Leg Massage for Frail Elders Ann Catlin While many massage techniques have been found to alleviate pain, foot and leg massage may be especially effective for elders who may not tolerate
More informationTake Charge of Your Pain Program: Patient Booklet
Take Charge of Your Pain Program: Patient Booklet TABLE OF CONTENTS ABOUT THIS BOOKLET... 3 THINGS TO KNOW ABOUT PAIN... 4 Pain Gate... 6 BECOMING MORE ACTIVE... 7 RELAXATION... 8 DEEP BREATHING... 9 IMAGERY...
More informationMindfulnessExercises.com
We will do a brief body scan that is helpful for anxiety, depression, insomnia and pain. The body scan is a mindfulness practice that will allow you some time to be in your body fully and to get to know
More informationPart 9. Learning How to Relax.
Part 9. Learning How to Relax. 98 What do you like to do to relax 99 Relaxation Exercises. As well as doing things that help you to relax you can do these relaxation exercises. Learning to relax using
More informationHOW CAN I MANAGE MY TINNITUS?
HOW CAN I MANAGE MY TINNITUS? Around 250 million people worldwide suffer from tinnitus. WHAT IS TINNITUS? Tinnitus is the perception of sounds or noise within the ears with no external sound source. These
More informationINTRODUCTION to BIOFEEDBACK
INTRODUCTION to BIOFEEDBACK Biofeedback is a complementary medicine technique in which you learn to control physiologic activity, such as your heart rate, using your mind. With the help of a biofeedback
More informationCoach on Call. Letting Go of Stress. A healthier life is on the line for you! How Does Stress Affect Me?
Coach on Call How Does Stress Affect Me? Over time, stress can affect the way you feel, think, and act. You need some time when you are free of stress. You need ways to get relief from stress. Without
More informationExercises After Breast Surgery
PATIENT & CAREGIVER EDUCATION Exercises After Breast Surgery This information describes how to do arm and shoulder exercises, a breathing exercise, and scar massage after your breast surgery. Starting
More informationTMD: CONSERVATIVE TREATMENT AND PHYSICAL THERAPY OPTIONS
TMD: CONSERVATIVE TREATMENT AND PHYSICAL THERAPY OPTIONS Massage: The temporalis on the side of the head is easy to locate. Press on it looking for painful nodules, massaging gently. Opening and closing
More informationPrecious Moments. Giving comfort and support when someone you love is dying.
Precious Moments Giving comfort and support when someone you love is dying www.stjoes.ca When someone you love is dying When someone you love is dying, you may want to know how you can provide comfort
More informationPATIENT INFORMATION Chronic Pain Self-Management Relaxation
PATIENT INFORMATION Chronic Pain Self-Management Relaxation Stress and the benefits of relaxation Stress is often spoken of in very negative terms but we all need a certain level of stress to function
More informationBreathing and Relaxation Techniques
Breathing and Relaxation Techniques Relaxation: a Prescription for Health & Wellness Relaxing turns off our body s response to stress with remarkable benefits for our physical, mental, emotional, and spiritual
More informationFunctional rehab after breast reconstruction surgery
Functional rehab after breast reconstruction surgery A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read this
More informationRelaxing Exercises to Relieve Stress
Relaxing Exercises to Relieve Stress UHN For patients and families Read this pamphlet to learn ways to relax to help you manage stress and lower anxiety. Ways to relax include: deep breathing relaxing
More informationP T Carl Marino, PT. Physical Therapy Asheville, NC 28803
P T Carl Marino, PT Physical Therapy Asheville, NC 28803 Dear MedMassager Customer, I developed these Techniques specifically with the home consumer in mind. Your pain management professional may have
More informationModified Yoga helps you recover from heart surgery
MY Program UHN Modified Yoga helps you recover from heart surgery Recovering from heart surgery challenges your body and mind. Use this booklet to guide you through your modified yoga routine each day.
More informationProphylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy
1 Prophylactic Measures Against Burnout: Helping Supporters of Trauma Victims Relax and Stay Healthy In: Voice of Justice Research Bulletin 141, Phnom Penh 2008, Matthias Witzel PART 2: Relaxation techniques
More informationPain's Purpose. What is Pain Management?
Pain's Purpose Aristotle called pain the "passion of the soul." While our notions of pain may not may quite as romantic as Aristotle's, it is important for us to recognize the constructive functions of
More informationRevised 12/10. Copyright 2003 St. Jude Children's Research Hospital Page 1 of 5
Some treatments, such as starting an IV or putting a needle in a port, are painful. Whenever possible, your child should have the option of reducing this pain as much as possible. One way to not feel the
More informationWhat is stress? Stress is an emotional/ bodily reaction to
The Basics What is stress? What are some causes of stress? Stress is an emotional/ bodily reaction to a physical, psychological or emotional demand We all display stress in different ways Some stress is
More informationAppendix B Exercise and Pain Management
Appendix B Exercise and Pain Management Why Do Exercises? How Can Exercise Help Real Pain? About 10 years ago, I injured my back while participating in an aerobic exercise class. I was diagnosed with a
More informationTinnitus Activities Treatment. Sleep Session. Sleep 1
Tinnitus Activities Treatment Sleep Session Sleep 1 Overview 1. Normal sleep patterns 2. Things that affect sleep 3. Daytime activities to facilitate sleep 4. Evening activities to facilitate sleep 5.
More informationneck pain WHAT YOU CAN DO
neck pain WHAT YOU CAN DO Neck pain Neck pain is a common problem. Nearly 25 percent of adults will experience neck pain at some time in their lives. Even though neck problems can be painful and frustrating,
More informationWellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life
Wellness 360 Online Nutrition Counseling* Session 6: Being Active A Way of Life. powered by WELLSTAR 360 Session 6: Overview Be Active It s Your Choice! This session focuses on how to become more physically
More information4.! Do not use on the top are of the head or temples.! 5.! Do not use over an infected area.!
Techniques To Maximize your Massage Products Written by Carl Marino, Physical Therapist NOTE: When first starting to use your MedMassage product, whether the body massager or the foot massager, we recommend
More informationArousal Control (Stress)
Arousal Control (Stress) *This is to be used for exercise and daily use (homework). Introduction Stress is something everyone experiences on a regular basis. Temporary stress in response to an environmental
More informationAnxiety and relaxation
Anxiety and relaxation Anxiety Anxiety can be described as a feeling of worry, nervousness or unease about something with an uncertain outcome. It occurs when someone s reaction to something is out of
More informationTake a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
More informationLumbar Epidural Injections. Treatment to Reduce Pain
Lumbar Epidural Injections Treatment to Reduce Pain What Is a Lumbar Epidural Injection? Your doctor may have suggested you have a lumbar epidural injection. This procedure can help relieve low back and
More informationRelaxation HOW TO SELF-SOOTHE & CREATE CALM
Relaxation HOW TO SELF-SOOTHE & CREATE CALM Learn the Simple Methods for Self-Soothing and Reducing Stress The Gottman Institute According to John Gottman s research, one predictor of relationship quality
More informationPreparing for the Death of a Loved One. Information for Patients & Visitors
Preparing for the Death of a Loved One Information for Patients & Visitors This booklet is provided to help you know what to expect when your loved one is dying. It may help you to respond in ways that
More informationStress Less Tools to improve your relationship with yourself September 30, 2016 MMS Women s Leadership Forum
Stress Less Tools to improve your relationship with yourself September 30, 2016 MMS Women s Leadership Forum Goals Specific tools you can learn and use as you move forward in life Self care Start with
More informationEXERCISES, TIPS AND STRATEGIES for Self-Improvement
EXERCISES, TIPS AND STRATEGIES for Self-Improvement 03 :: INTRODUCTION 07 :: 1. MOVING AWAY FROM THE DIAGNOSIS OF I M CRAZY : THE STRENGTHS-BASED APPROACH 12 :: 2. CONNECTING TO OTHERS AND MANAGING YOUR
More informationThe 3 P s (Pain, Poop, Physical Therapy) for Post-Op Spinal Fusions
The 3 P s (Pain, Poop, Physical Therapy) for Post-Op Spinal Fusions Pain control is a key part of your care after surgery. It can help speed recovery and improve the results of your surgery. This handout
More informationRepetitive activities such as playing a musical instrument can cause RSI. You might have to make some changes outside of work.
Computer Stretches No one is immune to computer fatigue. If you ve spent any length of time working on a computer you will probably recognize at least some of the following symptoms: eye-strain, backache,
More informationMPPDA National Meeting 2017 Stress Reduction Techniques for Physician and Resident Wellness
MPPDA National Meeting 2017 Stress Reduction Techniques for Physician and Resident Wellness Ronald Williams, MD Professor of Pediatrics and Medicine Learning Objectives Become aware of the signs of stress
More informationWhen and Where to Meditate
When and Where to Meditate When should you meditate? Whenever you want to, anytime you want to. It is a good idea to establish a routine, especially when you re first learning to meditate. Many find it
More informationOuch! Managing pain caused by arthritis and related conditions
Ouch! Managing pain caused by arthritis and related conditions MANAGING ARTHRITIS PAIN For people with arthritis, pain management is more complex than just taking aspirin. Arthritis is a chronic disease
More informationANESTHESIA. Planning Your Childbirth: Pain Relief During Labor and Delivery EACH WOMAN S LABOR IS
ANESTHESIA & YOU Planning Your Childbirth: Pain Relief During Labor and Delivery EACH WOMAN S LABOR IS UNIQUE T he amount of pain a woman feels during labor may differ from that felt by another woman.
More informationCounter Control Instructions University of North Carolina Hospitals Sleep Disorders Center
Counter Control Instructions 1. Stay in bed during the appropriated time period whether you are able to fall asleep or not. From to 2. Spend thirty minutes each day in the bed performing work, reading
More informationPreparing for Approaching Death
Preparing for Approaching Death Old Colony Hospice created this guide for our hospice family and caregivers by revising and adapting the following journal article: Hospice Techniques: Preparing for the
More informationCHEST PHYSICAL THERAPY (CPT): CHILDREN AND ADULTS
CHEST PHYSICAL THERAPY (CPT): CHILDREN AND ADULTS Chest Physical Therapy (CPT), also called postural drainage, is a way for you to help your child get rid of extra mucus in his lungs. This is important
More informationRELAXATION. Dealing with the tension and anxiety resulting from chronic pain. Hints and Tips CONTENTS
1 RELAXATION Dealing with the tension and anxiety resulting from chronic pain. Hints and Tips CONTENTS Chronic pain and stress 1 Become informed about your illness 2 Hints for stress reduction 2 Problem
More informationYoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
More informationSlide 1. Participant Handbook. MHN; Relaxation Strategies 1
Slide 1 Participant Handbook MHN; Relaxation Strategies 1 Slide 2 Slide 3 MHN; Relaxation Strategies 2 Slide 4 Slide 5 MHN; Relaxation Strategies 3 Slide 6 Slide 7 MHN; Relaxation Strategies 4 Slide 8
More informationEASING BACK PAIN DURING SEX
EASING BACK PAIN DURING SEX Finding Comfortable Positions Sex and Back Pain When your back hurts, simple actions such as getting undressed or giving a hug may cause pain. If just the thought of having
More informationTHE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME
THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness
More informationTable of Contents. Dialysis Port Care Chemotherapy Port Care G-Tube Care Colostomy Bags Wound Dressings
Table of Contents Dialysis Port Care Chemotherapy Port Care G-Tube Care Colostomy Bags Wound Dressings Dialysis Port Care Know What Type of Vascular Access You Have. Fistula: An artery in your forearm
More informationBenefits of Mindfulness
Benefits of Mindfulness Practices for Improving Emotional and Physical Well-Being It s a busy world. You fold the laundry while keeping one eye on the kids and another on the television. You plan your
More informationFor the Patient: Lenvatinib Other names: LENVIMA
For the Patient: Lenvatinib Other names: LENVIMA Lenvatinib (len va' ti nib) is a drug that is used to treat some types of cancer. It is a capsule that you take by mouth. Tell your doctor if you have ever
More informationVermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute
Vermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute In the Office Relaxation? Relaxation at work? Why doesn t my pain go away? Acute pain = Short term pain (Sprained ankle) Persistent/ Chronic
More informationYoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
More informationThe Zen Desk. Relieving workday stress and tension
The Zen Desk Relieving workday stress and tension What is stress? Definition of stress Is a physical, mental or emotional response to events that causes bodily or mental tension Comes from a situation
More informationAcademy for Coaching Parents International 524 Cranbrook Drive Fort Worth, TX FULL WAVE BREATHING
FULL WAVE BREATHING SIMPLE INFO Only the basics of Full Wave Breathing are given here. Scientific and empirical background, case studies and testimonials positively support incorporating it into your life.
More informationCERVICAL STRAIN AND SPRAIN
CERVICAL STRAIN AND SPRAIN Description Cervical strain/sprain is an injury to the neck caused when it is forcefully whipped or forced backward or forward. The structures involved are the muscles, ligaments,
More informationMindful yoga for stress movement practice
Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses
More informationCERVICAL STRAIN AND SPRAIN (Whiplash)
CERVICAL STRAIN AND SPRAIN (Whiplash) Description time and using proper technique decrease the frequency of Whiplash is an injury to the neck caused when it is forcefully whipped or forced backward or
More informationThe Complete Healthy Back System
The Complete Healthy Back System Unlock Your Back Body s Healing The Healthy Checklist Potential Introduction Welcome to the Back to Life Healthy Back Checklist. This checklist is full of simple tips and
More informationREDUCE YOUR STRESS! This month is all about being happy. Find things that make you happy and do them. It s that simple.
REDUCE YOUR STRESS! MONTHLY WELLNESS CHALLENGE This month is all about being happy. Find things that make you happy and do them. It s that simple. One in 10 people will deal with depression at some time
More informationPain Module. Nonpharmacologic Approaches to Pain Management
Pain Module Nonpharmacologic Approaches to Pain Management Examples of Nonpharmacologic Interventions Physical Measures Heat/cold Repositioning Bracing Physical therapy Occupational therapy Spinal manipulation
More informationPalliative Care Victoria The Process of Dying Page 1. The Process of Dying. What to expect and how to help
Palliative Care Victoria The Process of Dying Page 1 The Process of Dying What to expect and how to help Palliative Care Victoria The Process of Dying Page 2 About dying Dying is a natural part of life.
More informationProfessional Hypnosis Scripts for Medical Issues. Copyright 2016, Dr. Richard Nongard.
Professional Hypnosis Scripts for Medical Issues Copyright 2016, Dr. Richard Nongard www.subliminalscience.com PRE-SURGICAL HYPNOSIS In this self-hypnosis audio I m going to be guiding you through an experience
More informationFREE CPE OPPORTUNITY
FREE CPE OPPORTUNITY Knowledge of Classical Massage Movements CHALLENGE Complete all Questions In the workbook exam paper attached Send in your Answers office@maa.org.au Collect 20 CPE Points for 90% -
More informationand breathing Relaxation techniques East and North Hertfordshire NHS Trust Patient Information Series PI 83 a patient s guide
Relaxation and breathing techniques Patient Information Series PI 83 East and North Hertfordshire NHS Trust 2 a patient s guide Relaxation and breathing techniques Contents Introduction 4 When and where
More informationTripler Army Medical Center Obstetric Anesthesia Service - FAQs
Tripler Army Medical Center Obstetric Anesthesia Service - FAQs What is a labor epidural? A labor epidural is a thin tube (called an epidural catheter) placed in a woman s lower back by an anesthesia provider.
More informationStress Management. Relaxation: Stress Management Techniques
Stress Management by Vicki R. Pierson Certified Personal Trainer There s not an easy solution to deal with the problem of stress. Stress is encountered in almost every aspect of our lives. Like successful
More informationWelcome to Session 4
16 session 4 STAYING CALM Relaxation techniques 1. Progressive Muscle Relaxation What is it? A sequence where you tighten and relax the muscles in the body to increase relaxation by reducing tension in
More informationSudden death Insomnia and sleep disturbance in adults and adolescents. Relatives Guide
Sudden death Insomnia and sleep disturbance in adults and adolescents Relatives Guide This booklet has been produced by: Victims Unit: Office of the First Minister and Deputy First Minister RG/03/03 Sleep
More informationTips and techniques guide Helping you through your working day in ED and beyond
Tips and techniques guide Helping you through your working day in ED and beyond I have to look after myself, otherwise I just can t keep going. It s an important part of being able to do my job properly.
More informationProducing the Relaxation Response
Producing the Relaxation Response Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique.
More informationRelaxation Techniques Stress Management for Your Mindy & Body
Relaxation Techniques Stress Management for Your Mindy & Body Do you have 5 to 10 minutes of time at home, at work, or the middle of a store to lower your body s reaction to pain, stress, anxiety, or anger?
More informationCoping Skills Group Page 1 Session 3: Advanced Relaxation Skills. Relaxation Skills Part II. a. Did anyone have any questions about the reading?
Coping Skills Group Page 1 Session 3: Relaxation Skills Part II I. Review A. Homework 1. Relaxation handout a. Did anyone have any questions about the reading? b. What things did you find helpful? c. What
More informationARTHRITIS ACTION FACTSHEETS
LAST REVIEW: MARCH 2017 COPYRIGHT OF ARTHRITIS ACTION PAIN MANAGEMENT Sometimes the cause of pain such as a broken bone is obvious. Other times the cause is less clear, especially if pain is in areas that
More informationRadiotherapy for breast cancer. Cancer Services Information for patients
Radiotherapy for breast cancer Cancer Services Information for patients i Introduction This booklet will tell you about radiotherapy treatment for breast cancer and the side effects that you may experience
More informationThe In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
More informationHOW TO USE NOW ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS -
HOW TO USE ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS - BOOST YOUR RECOVERY NOW Thank you! Hi, it s Jeff again, Co-Founder of Maogani. Our team would like to thank you for giving us the opportunity
More informationNECK OWNER S MANUAL. A Guide to the Care of the Neck
NECK OWNER S MANUAL A Guide to the Care of the Neck A Real Pain in the Neck If you suffer from neck pain, you re not alone. Many people have this pain at some point in their lives. Things such as poor
More informationINSOMNIA SELF-CARE GUIDE
INSOMNIA SELF-CARE GUIE All of us have trouble sleeping from time to time. This is perfectly normal. Sleep problems (also known as insomnia) are often triggered by sudden life changes that lead to increased
More informationGuided Field Meditation
Guided Field Meditation Let us start by finding a comfortable position. Whether that is sitting in a chair with your feet grounded to the floor, sitting with your legs crossed, or laying down on a mat.
More informationPOST-OP PAIN MANAGEMENT
POST-OP PAIN MANAGEMENT You re Part of the Team Pain Management After Surgery Having a procedure or surgery to address a health issue can result in post-op (postoperative) pain. This pain can and should
More informationBe Fit for Life Series. Key Number Five Increase Metabolism
Key #5 Increase Metabolism Page 1 of 9 Be Fit for Life Series Key Number Five Increase Metabolism Sit or lie in a safe and comfortable position I want you to close your eyes keep them closed until I ask
More informationExercises After Breast Surgery
PATIENT & CAREGIVER EDUCATION Exercises After Breast Surgery This information describes how to do arm and shoulder exercises, a breathing exercise, and scar massag e after your breast surg ery. Starting
More informationAdvice and exercises for managing knee and hip osteoarthritis October 2018 V1.2 April 2018 April 2021
Advice and exercises for managing knee and hip osteoarthritis 0496 October 2018 V1.2 April 2018 April 2021 This advice and exercise booklet has been produced by senior physiotherapists working for DynamicHealth.
More information