Staying positive through chronic pain is a topic that I’m all too familiar with. At the end of 2015, I was diagnosed with Irritable Bowel Syndrome (IBS). I had no idea how to handle my physical or mental health at the time, and I quickly fell into depression.
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There were many days where I would wake up and just lay in bed for hours, not wanting to do anything because I felt so sick. Unfortunately, my depression was only fueling my IBS. I was stuck in a cycle of being depressed because I was sick and then becoming sicker because I was depressed. The two kept feeding into each other while I struggled to find ways to get back to the quality of life I had before IBS.
The cycle went on for a few months before I realized I had to make changes to save myself. This may sound cliché, but one morning I woke up and simply realized that there is no magic medication, no amount of medical tests I can take… Nothing was going to help me until I helped myself.
If you’re in a similar spot, I highly encourage you to seek out help if you don’t know where to start. Just because you feel alone, doesn’t mean you have to be alone. I certainly didn’t walk my path to recovery alone and neither should you. If you’re feeling stuck or lost remember there are people out there who can help you out.
The road to recovery will be different for everyone and often, it won’t be an easy one. But don’t let that discourage you. It’s a path worth walking, and it all starts with your first step.
Here are a few steps you can take to stay positive in the midst of pain.
1. Set goals for yourself
For me, my first step to recovery was setting goals for myself. My first goal when I was recovering was to get out of bed every morning and then make my bed. Within a week, I had added a second goal: getting dressed. A few days later, I was going outside for short walks. Eventually, I built up the nerve to go grocery shopping. And while the first few times were rough because of my social anxiety causing my IBS to flare up, I was able to build up confidence. To this day, I still use goals to help me manage my life. Goal setting is a great tool for helping you through those tough days.
2. Manage your stress
Like most other functional diseases and chronic illnesses, IBS is linked to stress levels. Managing my stress was a huge hurdle that I had to tackle. By that point, my stress levels were rampant because of insomnia. Since a lack of sleep can lead to irritability, anxiety, and depression, the first move in taking on my stress was fixing my sleep schedule.
Through goal setting and meditation, I was able to get myself into a healthier sleep cycle. Once I was sleeping better, I began relaxing while I was awake. To do this, I began practicing deep breathing exercises.
Breathing is a basic function that we often don’t think about. But did you know it can relieve tension? I practiced several techniques until I settled on one that was the most helpful for me. I took a few minutes out of my day to take deep breaths and look for things to be thankful for. This would help me be more mindful while also distracting me from focusing on the negatives.
I encourage you to find what works best for you. There are numerous techniques from deep breathing alone, to yoga or meditation. Remember there isn’t a right or wrong answer here. The goal of stress management is to be using what’s best for you.
3. Get help
It’s never been easier to find people to talk to thanks to the internet. However, despite that fact, we often feel isolated in times of crisis. I know I did when I was diagnosed with IBS. I felt cut off from who I was and the people I cared about. Eventually, I joined an online support group and soon afterward, I became more comfortable with myself.
Online groups are a great way to share with others anonymously. I found it particularly easy to talk about private feelings with strangers, knowing that they had been there too. And while I remained anonymous during that time, I coined an enduring term for those few people whole shared their stories with a stranger. We were “bowel buddies.” They helped me find the strength to be comfortable with myself. Because of the help I received from my support group, I was finally able to talk to my friends and family about what I was going through.
Online groups are a great way to share your experiences and learn from others in a similar position. It may take a little research to find the right one for you, but it’s worth it.
4. Embrace encouragement
Once I became more open to people around me about how I was feeling mentally and physically, I was bombarded with support. I say bombarded because that’s how it felt. Honestly, I was overwhelmed and quickly became unreceptive to a lot of the advice I received. It was too much to take in. I felt myself feeling isolated again in the midst of it all.
I had to learn to let other people help me. This was no small task with my pride in the way. It took some time, but eventually, I finally started taking some advice. However, I only listened to the advice that I felt would truly help me.
Advice isn’t one-size-fits-all. It’s important to have boundaries set up so you’re not pushed too far into something that may hurt you more than help you.
5. Stay in touch with your feelings
One of the suggestions I did take to was keeping a journal. At first, I only intended to keep a food journal to try to map out what foods cause my IBS to flare up. I would write the date, how I felt, any goals I set, and what food I ate. As time went on, I started to write more about my thoughts and feelings. I recently went back to re-read the journal, and the effect on me was profound. It gave me a sense of closure, inspiration, and the strength to push on. In fact, it was one of the key motivators that inspired me to co-found Jumpstart Positivity.
There’s strength and inspiration in your own words too. The best way to keep track of them is writing them down. Keep notes in your phones, write in a journal, or maintain a gratitude list. Do what works best for you as long as you’re checking in with yourself on a regular basis.
6. Visualize positive outcomes
Having the constant fear of an IBS flare up made many outings a living nightmare. Desperate to avoid becoming a hermit, I sought out ways to counter my thoughts. What I found the most helpful were mantras and visualizations. I would visualize a situation, for example, being stuck in traffic. I would remind myself with a mantra that it’s out of my control and that’s okay. Then, later that day when I inevitably would be stuck in traffic, I would simply repeat my mantra to keep myself calm, thus avoiding a possible flare-up.
Mantras are a very easy-to-use tool. They can be used anytime anywhere for anything. To learn more, check out how you can feed your mind with mantras.
7. Stay active and involved
Mantras really helped me become more active, which I feel improved my health the most than the conventional medical methods I was trying. I still practice my mantras when I need them, but because of the other steps I have taken, I feel that I am a much stronger person than I was before.
Staying active is a big part of staying healthy, but it’s not just physical health. Staying active helps your mental health as well. I often go out for walks to clear my head and collect my thoughts. In fact, I attribute walking to my recovery from my IBS cycle. It wasn’t an easy path to take. I knew I’d still have IBS no matter what and that I’d still hurt, however, I didn’t want to give up.
People always say life is a race but I like to think it’s every day that’s the race. It doesn’t matter if you win or lose, run or walk, trip and fall. What matters is that you’re back at that starting line every morning ready to go again.
Conclusion
Pain is… well, painful. Nobody likes to be in pain. But if you’re experiencing pain, whether it’s IBS, fibromyalgia, or some other condition with chronic pain, there’s still hope. There are lots of ways you can continue to stay positive in the midst of pain. You can set goals for yourself, manage your stress, get help from others, seek positive input, stay in touch with your feelings, visualize positive outcomes, and stay active. Find what works best for you, and keep moving forward. Progress is progress, no matter how slow you go.
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Author Bio:
Kendall Slack is the co-founder and CEO of Jumpstart Positivity, an online community committed to personal growth, positive thinking, and impactful change. He’s an adventurer, storyteller, and entrepreneur who’s passionate about helping others pursue peace, purpose, and positivity. After being diagnosed with IBS in 2015, Kendall began a journey of self-reliance and recovery. Ever since then, he has been striving to share his lessons on how to appreciate the struggles in life.
If you enjoyed this guest post, please let Jumpstart Positivity know in the comments below. Also, visit another guest post on the benefits of emotional therapy.
Madi Dearson @madidearson.com
This is such a great post. I especially relate to the tip about embracing encouragement. So many people I know hide their pain whether it’s a physical one or an emotional one, and the way I see it, it just adds to the pain. Positive support from the people around you and the actual act of sharing is such a relief.
Suzanne
I couldn’t agree more! Thank you for sharing.
Jumpstart Positivity
Thank you so much for sharing, Madi. And it’s true that positive support can be a huge relief and aid in the healing process (both physically and mentally). It’s a process of give and take. We have to be open to both giving and receiving to complete the cycle!
Beth Deyo
These are all very good tips. It’s hard enough to stay positive and motivated when you’re NOT in chronic pain! Thanks for putting this out there. I hope it helps some people who need it!
Jumpstart Positivity
Right?? All around mindset info, whether you’re in chronic pain or not. Thanks for reading!
linda7744
Very inspiring.. I can sure relate..
Jumpstart Positivity
Thank you so much for the feedback, Linda!
KayJ
This was very inspiring to me. When my back pain flares up, sometimes I just want to quit everything, so I understand a bit.
Suzanne
I am so happy that you found this post inspiring. Thank you so much for sharing.
Jumpstart Positivity
Yes, we hear you on that! Keep moving forward. Progress is progress, no matter how slow you go.
Jumpstart Positivity
Thank you so much for the opportunity to share! It’s truly an honor to journey alongside such incredible chronic illness warriors such as yourself. I hope my experience can help others find positivity in the midst of pain.
Suzanne
It is my honor to have you on my website! Thank you so much for sharing!
Mikaela
Thank you so much sharing!!! These are all so important. Xo
Jumpstart Positivity
Thanks for reading, Mikaela!
Nadine
Such an inspiring post, I struggle with anxiety and depression and will be taking some of your tips on board especially the idea of joining an online support group.
Suzanne
Nadine, that is so uplifting to hear. I’m sure Jumpstart Positivity will be happy to hear this as well. Come back and let us know how it is going!
Jumpstart Positivity
Thank you so much for sharing, Nadine. We know from personal experience that anxiety and depression can be difficult to deal with. That’s one of the main reasons why we started Jumpstart Positivity! In addition to our website, we also run a personal development group (“Jumpstart Positivity”) on Facebook if you’d like to join us. It’s not specifically about anxiety and depression, but we post inspirational quotes, self-care tips, and personal growth resources daily. There are also lots of other mental health support groups on Facebook as well. Let us know how it goes!
gabbyabigailll
This was such a good read! All 7 of these tips are so helpful. Especially the staying in touch with your feelings one. Thanks for sharing.
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GABBY | http://www.gabbyabigaill.com
Suzanne
Thank you so much for stopping by and commenting. It is much appreciated.
Jumpstart Positivity
Thank you so much, Gabby! We appreciate the feedback! <3