HOW TO MANAGE PAIN

In the summer of 2018, I spent 3 weeks at Cleveland Clinic at the Pediatric Pain Rehabilitation Program. This program consisted of medical, physical, and psychological therapy where I learned how to function with pain. The program consisted of physical, recreational, and occupational therapy, schoolwork, life skills, aquatic therapy, mind-body skills, psychology, and health classes. During these 3 weeks, I met other kids with chronic pain conditions and learned many techniques that help manage pain without medication. These techniques have helped me return to my daily life and allow me to be as close as I can to a regular teenager.

1. Eating a healthy diet 

This is one of the lifestyle changes I made after going to Cleveland Clinic as I realized that eating clean, healthy food improved my energy and overall way I feel. For the past 5-6 months, I have been on a gluten and dairy free diet. This has helped manage my chronic abdominal pain and keeps my energy levels high during the day. 

2- Physical Exercise

 Before I went to Cleveland Clinic, I was debilitated by my pain and had to stop playing tennis and all forms of exercise. During the pain rehab program, I learned how important it is to exercise and how it can help manage pain. The therapists helped me build up my stamina and taught me how to exercise while managing my pain. When I exercise, I feel strong and power over my condition as it shows how I can still function and do something that was so important to me before headaches.

3. Pacing 

This is the hardest technique I learned and I still struggle with this concept today.  Before my pain disorder, I did everything at 100% and rarely had to take breaks. When I first got my headache, I did not want to accept the fact that my life may be harder now, so I tried to have the same routine. My regular weeks would be going to school on Monday and Tuesday, and then having no energy for the rest of the week. I had to accept that I need to live my life differently and conserve my energy in a different way. I learned how to take breaks during school by walking around or going to the bathroom. Pacing is especially important in school since focusing takes much more effort and energy due to my headache. 

4. Having a regular, daily routine

This tool has helped me stick to a routine and made sure I am able to have a feasible schedule where I can get everything done during the day. Having a regular routine allows me to be more efficient, reduces procrastination, and allows me to prioritize different tasks.

5.Meditation

This is a technique I have been using for the past year and a half. As I still have trouble sleeping at night, meditation helps clear my mind and also helps me fall asleep. I use the app, Headspace, which provides courses that are helpful- whether you want to sleep better, be more calm, or manage stress. I do the sleep meditation every night and have also completed the meditation basic courses, managing anxiety, letting go of stress, acceptance, and managing pain courses.

6. Drinking enough water

 Drinking more water has helped manage my headaches as well as eating habits. I noticed that not drinking enough water made my headache increase. Furthermore, after going to the gastroenterologist for stomach pain, I was told that I need to drink at least 60 oz of water a day and an extra 20 oz of water for each hour of exercise.

7. Keeping a Pain Diary

 I kept a pain diary the first year and a half of having my headache so I could figure out what my triggers. Everyday, I would record what my pain level, how long I slept for, if I went to school, any spikes in pain, what I was doing when my pain increased, what I ate and drank, and what medications I took. After doing this for a period of time, I figured out that not getting enough sleep, warm weather, light, and sound were factors that increased my pain. I started taking medication to help me sleep, stayed inside when it was hot, and wore noise cancelling headphones. These changes helped manage my pain and I would not have been able to figure out my triggers without keeping a pain diary.

8. Distraction

This is an important pain management tool I learned that I use every day. Always doing something, even if it does not take a great amount of energy, provides a distraction so I do not focus on my pain. However, If you do not know how to pace yourself, this tool can cause more harm than good and may make you feel more exhausted throughout the day.

9.Acceptance

Acceptance was one of the hardest techniques I had to learn at the Pain Rehab Program. At first, I did not want to do this as I thought acceptance is a way of giving up. As time went on, I realized that acceptance will help me move on and focus on improving my way of life. Acceptance was not giving up -- it was acknowledging my condition I live with and moving on by not letting pain control my life. Finding a cure for my condition is not my priority anymore. My priority is to function and live my life to the fullest capacity.

10. Having a Positive Attitude

Yes, chronic pain is mentally and physically draining and can take a lot away from you. However, having a positive mindset can help you get through the tough days and will provide a positive view on events. Having a positive mindset gives me more energy throughout the day and reminds me that pain does not dictate my life.