Distraction, imagery, meditation and mindfulness

Which one should you use to manage your pain?
How are they different?

As usual, that depends. You might think of distraction as the one end of a spectrum and mindfulness as the other. Imagery and meditation then might be the tools to go either direction. All of them are useful at the right time.

Distraction

Distraction is what we naturally seek when we are in pain and it is a great tool. Watching an engaging movie, reading a book you can’t put down, having a great conversation or being completely absorbed in a hobby or project allows many people not only to forget their pain, but pain can diminish or disappear completely. Think back to a time when you have experienced this! Even for a few minutes or an hour.

Guided imagery and guided meditations can both be used to distract yourself and thus lessen pain. There is an active and a passive component in distraction. If we choose our distracting activity well, it allows us to become completely absorbed and to relax into it. Time and energy actively cultivating those hobbies, friendships and activities that work to distract you are well spent. Finding guided imagery that works well, and learning the skills to deepen it also take effort. Your pay-off: a number of useful tools at your fingertips.

Mindfulness

This is a process of becoming aware of what is happening moment to moment, which does not sound so appealing when it come to having pain. However research suggests that practicing mindful over time does indeed help manage pain, stress, anxiety and more.

Mindfulness is something that can be practiced throughout the day, moments at a time. A great way to begin is to notice when we feel comfortable, happy and loved. A hot shower, sitting in sunshine and drinking a favorite beverage are examples of simple daily moments that we can use to practice mindfulness. There is a lot more to it– check here for more.

Imagery and meditation can be the tools to not only learn to be more mindful, but to also work with and change the experience of pain.