Mindfulness and Pain:
Just Say Ouch
by Maya Frost
What's the
best way to manage pain?
Just say ouch.
That's a simplified description
of the role of mindfulness in reducing the experience
of pain. The secret isn't in focusing on the painful
sensation itself. No, the power is in recognizing
our tendency to say way more than ouch.
Here's the basic math: Pain + Resistance = Suffering
Can mindfulness reduce the
sensation of pain? Not exactly, but it can markedly
reduce the total suffering we experience by illuminating—and
even eliminating—our resistance.
Pain is a warning. It informs
and motivates us. If you're resting your hand on a
hot stovetop, it's important to feel that pain in
order to remove your hand quickly and avoid burns.
We need the sensation of pain to protect our bodies
from further injury.
Pain also teaches us new ways
to move. If you are consistently hurting your back
on the weekend, your pain is letting you know that
1) you need to rest and 2) you need to learn a healthier
way to work or play.
Chronic pain is more difficult.
It is hard to find any redeeming value in long-term
pain. We've learned our lessons already, but it persists,
and there's not much that can be done about it.
Mindfulness is extremely valuable
in alleviating the experience of all kinds of pain
but it is especially effective for those likely to
hurt on a daily basis.
We feel pain. We say ouch—mentally
or verbally. Then what happens? We get wrapped
up in ways to resist the pain. We start a
mental dialogue about how we're going to deal with
it (medication, ice, heat, rest, acupuncture, massage,
magnetic therapy, etc.). Then, we get caught in thoughts
and emotions:
- Disappointment
("Now I can't go hiking.")
- Worry ("I hope it's nothing serious.")
- Fear ("What if it gets worse?")
- Anger ("Why
is it hurting now? I already had surgery!")
- Depression ("What if I have to stop playing tennis?")
- Excitement ("I'm going into labor!")
Our resistance stirs up a
lot more tension, resulting in a much more pronounced
experience of the pain. Worrying about pain
really does make it worse.
This is where mindfulness
comes in. By paying attention to the thoughts and
emotions that accompany pain, you can learn to separate
these from the sensation. Once you've done that, you
can actually eliminate the tension and see the pain
for what it is—and no more.
By seeing the internal dialogue
that comes with pain, you can learn to handle it skillfully
and reduce your suffering.
The next time you feel pain,
take a moment to focus on it. Watch your thoughts
and emotions as they come up. Breathe. And go back
to ouch.
Simple pain never felt so good.
