PAIN, FATIGUE AND DEPESSION MANAGEMENT-PATH TO EMPOWERMENT

Have you got into the vicious cycle of pain/depression/more pain/more depression? Have you stopped enjoyable activities such as seeing friends and doing hobbies?

Are you relying on alcohol or a quick fix like caffeine to feel good?

Have you lost your zest for work and purpose and meaning in your life?

50% of people with chronic pain and fatigue develop depression which is intense prolonged -greater than 2 weeks- low mood.

Here are some suggestions for finding empowerment again

  1. Check thinking-aim for realistic helpful thinking.

Unhelpful thinking is “black and white” thinking in extremes; living by fixed rules-“shoulds and musts”; personalising-blaming yourself for other people’s problems and catastrophising “I’m never going to get better”.

Realistic thinking

(a)    accepts responsibility for your symptoms,

(b)   sets realistic goals,

(c)    listens to your body and

(d)   Sees symptoms as an opportunity for self development.

  1. Check behaviour-balance activity and relaxation

Unhelpful behaviour is stopping enjoyable activities such as socialising, withdrawing into yourself and wrapping self worth up in activities you used to do.

Helpful behaviour

(a)  Breaks activities into small steps but eventually gets there,

(b) Observes behaviour and adjusts accordingly by keeping a journal for instance to review progress and reward recovery

(c) Practices relaxation/meditation/breathing exercises daily

(d) Performs stretching/strengthening/stabilising exercises daily for 10-20 minutes

(e) performs aerobic exercise-swimming, cycling, walking- for 30-40 minutes 5-6 times per week

(f) makes a commitment by writing a contract for instance and then coaches yourself with compassion and purpose

  1. Check communication to develop a support network of doctors/family/friends

Good communication knows;

(a) When to ask for help/when to decline help

(b)  Is specific using “I” statements

(c) Is aware of voice and body language

(d) Is a good listener

  1. Check biological/chemical causes

Depression responds to medication so check with your doctor

Biological influences include:

(a)    Pregnancy

(b)   PMT

(c)    Menopause

Chemical influences include:

(a)    Alcohol-2 standard drink per day is the recommended limit

(b)   caffeine-2-3 cups per day of coffee/tea/coke is the recommended limit

(c)    sugar

(d)   recreational drugs