When using guided imagery, you are in control. If you experience incredible pain, allow yourself in your guided imagery to fly. You are able to create any scene you desire. For example, you might envision a hammock on a warm, sunny beach, or imagine that you’re walking through a natural place. [2] X Expert Source Adam Dorsay, PsyDLicensed Psychologist & TEDx Speaker Expert Interview. 11 April 2019.
Engaging your senses during extreme moments of pain can help shift your focus and balance your senses.
By focusing on physical sensation and not on “pain”, you can change the way you experience these feelings. Think of it as observing your body and not as experiencing pain. Changing your perception can help ease your mind and body from negative experiences. That way, it’ll be less likely to get stuck in the thought cycle, “I’m in so much pain. ”
Say to yourself, “I am improving every day” and “I feel less and less pain. ” You can even say, “I do not experience the sensation of pain in my body” and “my body is functioning optimally. ”
Express love toward your body by treating it kindly, getting proper rest, and eating healthy foods to aid in recovery.
Some pain may not go away, and in fact may get worse with time. Listen to your body and seek medical intervention when necessary.
When you catch yourself in a negative thought, think of a different thought to replace it. Instead of thinking, “I am so miserable” think, “I am improving each day. ” Instead of thinking, “The pain is unbearable”, think, “ I can handle this pain and focus my mind elsewhere. ”
You can even focus on the sensation of blinking your eyelids, how effortless it feels and how your body monitors this action on its own most of the time.
Instead of thinking, “I have the worst luck ever”, say, “I’ didn’t chose this, but I will accept this situation and not feel bad for myself. ” Create a practice or a ritual that allows you to practice not suffering. You may choose a mantra to say to yourself any time negative thoughts come up, such as “I choose to respond to physical sensation without having to suffer. ” We spend most of our lives thinking it’s okay to suffer, so give yourself time to adjust to this new mentality. Realize that your mindset may not change overnight, and there may be days you want to feel sorry for yourself.
Don’t get trapped in polarized thinking, or seeing things as “all good” or “all bad”. [11] X Research source if you blame yourself for your pain or for making bad decisions, remember that many factors influence each outcome. Allow yourself to say all sides, even the gray areas.
When pain and difficult feelings arise, take some deep breaths and say, “I do not enjoy what I am experiencing, but I accept that it is part of my life right now. ”
Do things that bring you joy such as coloring, drawing, dancing, or playing with your dog. When you start to feel negative, engage in something that brings you pleasure, even if it’s just sipping a cup of tea.
By being grateful, you can focus on more positive feelings and not on the pain or sad feelings. Start a gratitude journal and write down the things you are grateful for each day. This can include having clean laundry, eating a delicious meal, or finding a sale on an item you really like. Practicing gratitude regularly can actually boost certain parts of the brain. As you practice, try to focus on what you’re grateful for and why you’re grateful for it. For example, you might be grateful for the beautiful view outside your window. [15] X Expert Source Adam Dorsay, PsyDLicensed Psychologist & TEDx Speaker Expert Interview. 11 April 2019.
Connect with the sensations associated with smiling and start to feel happiness wash over you.
Everyone has a different sense of humor, so do things that make you laugh, whatever they may be.
If you are isolating, realize that isolation can contribute to feelings of depression. Contact with others is an important part of healthy living. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Remember that people love and care about you. If you feel chronically unhappy and don’t feel like there’s hope, you may experience symptoms of depression. For more information, see How to Know if You Have Depression and How to Deal with Depression. If you need help finding a therapist, check out How to Choose a Therapist.
