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Wellbeing Lothian NHS Lothian | Our Services
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Managing Chronic Pain

Helpful Resources
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Managing Chronic Pain

When you’re living with chronic pain, managing your thoughts can be tricky, so here are some techniques you may want to try:

Grounding: Another way you can help wind down your pain system is to ground yourself into the present moment. Being present gives your brain a chance to take a break from your thoughts and worries. There are different ways to do this. For example, you could sit and slowly notice five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. Listening to audio tracks of birdsong or relaxing music can also help to ground you.

Distraction: Take your mind away from your thoughts by focusing on another task. Arts and crafts, reading, and listening to music can all distract your mind from difficult thoughts. This won’t get rid of your pain, but it may reduce your stress levels which in turn could wind down your pain.

There are lots of other things that will help you manage the impact of chronic pain, so we’ve put together some helpful resources for you here to have a look at:

Retrain Pain website

Pain Concern website

Airing Pain Podcast

Pain Toolkit – a self management tool

Related Resources

  • Pain Concern – RelaxationPain Concern – Relaxation
    This leaflet is designed to help you understand what stress is, inform you as to why is it important to be able to relax when you have chronic pain and provide some relaxation exercises for you to try.
  • Pain Concern – Manage Your PainPain Concern – Manage Your Pain
    A guide to becoming more active and reducing flare-ups. In this booklet Liz Macleod brings together a lifetime’s experience in helping people understand and manage their pain. Her practical approach gives encouragement to anyone who wants advice and support in living with pain.
  • Chronic Pain Self-Help Guide
    This self-help guide is intended for people with mild-to-moderate mental health issues. It offers a number of techniques for helping you manage your pain, and improve your quality of life.
  • Tips on Managing Change in Our Lives
    We all have to cope and manage with change in our lives for lots of reasons. Here are some tips and thoughts on navigating through a period of change.
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