On Wednesday, I discussed pain messaging and how chronic pain signals can be a result of a overly sensitive nervous system rather than tissue damage.
Here are my top 3 recommendations on how to quiet an overcharged nervous system:
1) POWER NAP – In our super-fast, over stimulated world, our nervous systems are unable to process the amount of data we are constantly bombarded with. Taking an afternoon nap is like pressing the reset button in your brain. In the time of information overload, we need to be able to shut off and restore ourselves on a daily basis. After short 20-minute nap you’ll experience greater calmness, clarity of thought, enhanced sense of well being and possibly a decrease in your pain sensation.
2) SLEEP WELL – A good night’s sleep is paramount for restoring your nervous system and creating an environment of healing. However, people with chronic pain conditions often struggle to sleep well and rest properly throughout the night. Napping and practicing deep abdominal breathing throughout the day are very important, but you also need to take care of your sleeping environment.
Your bedroom should be clear of any digital distractions (phone, TV, laptop) and truly become an oasis of rest. Sleep in a well-ventilated, dark and quiet room. Make sleep a routine by having a regular sleeping time. Regardless of the day, go to bed and try to wake up at the same time each day.
In addition, your thoughts about sleep are also very important. Negative thoughts, dread about going to bed, or fear around inability to fall asleep will very likely create a self-fulfilling prophecy and further lead to insomnia. Trust that you will fall asleep easy and rest well all throughout the night.
3) 5 MINUTE BREATHING SOLUTION – Deep abdominal breathing is one of the fastest ways to turn off the “stress response” and begin to trigger the relaxation response. For best results, get into a comfortable position, close your eyes and breathe through your nose. The 5 Minute Breathing Solution is one of the best tools to invest more resilience into your nervous system. Check out the video below for the 5 Minute Breathing Solution.
Soothing your nervous system and restoring your brain’s messages to your aching body is a process. There is no “quickfix,” or a single pill that will instantly get rid of pain without side effects. Therefore, learning to understand the relationship between pain and your nervous system, learning what therapeutic protocols are most effective and practicing self-care approaches will help move you towards managing, and eventually resolving, chronic pain.