Self-Care

• Compassion means “To suffer with”
• You feel warmth, caring and the desire to help a suffering person in some way

• Giving yourself the same care and kindness you’d give to others
• Instead of just disregarding your pain with a “stiff upper lip” mentality, you stop to tell yourself “I’m struggling right now, how can I comfort and care for myself in this moment?”
• Honouring and accepting your humanness
• The more you open your heart to the reality that pain/struggle/failure exists, the more you will be able to feel compassion for yourself and others
• Plays a promising role in providing novel, safe and effective complementary pain reduction and management strategies as part of a biopsychosocial approach to pain care

When you’re in a moment of suffering/struggle, give the following a try:

• Notice, acknowledge and accept that you are in a moment of suffering
• Become aware of the breath, the general state of the body, energy level and any judgements the mind is creating

• Recognize you are not alone in this
• Repeat this mantra: Loka Samasta Sukhino Bhavantu – meaning “May the whole world attain peace and harmony.”
• This chant helps create a greater capacity for love to all sentient beings and harmoniously connects you with humanity

• Extend kindness towards yourself through karuna mudra, a yoga hand mudra conveying a gesture of compassion
• Cup the hands and place them in an asymmetrical prayer position
• As you breathe in, imagine the breath is softening the area around your heart, and repeat silently to yourself, “It’s OK.”
• As you breathe out, imagine letting go of any tension around the heart and repeat, “This is enough,” in a tone that is patient, soothing and forgiving
• Repeat this for a few slow breaths
• Use whatever mantra/affirmation provides you with a sense of kindness and self-love

Source: Yoga and Science in Pain Care: Treating the Person in Pain

• Prioritizing yourself and taking good care of yourself is vital, but it becomes even more important when you live with extra challenges like chronic pain conditions
• Doing all you can to help yourself by making good choices and being active in doing things that improve your life and help you function
  • This can help you to gain confidence, especially as you see the positive results of your actions on improving your mood and quality of life

Self-Care Suggestions

• Try out a new recipe
• Take a nap
• Take a bath
• Go for a walk
• Stretch
• Practice deep breathing
• Catch up with a friend
• Keep a gratitude journal
• Take a social media break
• Listen to music you enjoy
• Engage in activity you enjoy

Mindfulness Apps

• Calm: Guided meditations, sleep stories, and relaxation tools to support better sleep, lower stress, and everyday emotional wellbeing
• Curable: A science-based app that takes a mind-body approach to helping people better understand and manage chronic pain
• Headspace: Everyday mindfulness, meditation, sleep, and stress-management support designed to help you feel healthier and more balanced
• Insight Timer:  A large library of guided meditations, calming music, sleep support, and anxiety and stress reduction practices
• UCLA Mindful: Guided meditations and mindfulness practices developed by the UCLA Mindful Awareness Research Center