Getting support

Emotional journey

Living with chronic pain can affect more than just your physical wellbeing. In many cases, it can also take its toll on your emotions, making you feel anxious, stressed or sometimes a bit low.

Talk about it

Try to share your feelings with a friend, partner or counsellor. Sometimes simply talking over your worries and fears with someone else can make you feel less alone with your condition.

If you can't shake off your feelings of anxiety you may be suffering from depression. Speak to your doctor or practice nurse.

Relax

Finding ways to relax can make a big difference to how you cope with your condition. Here are some ideas you might want to try:

• Treat your body with respect by making a special effort to eat properly and get enough sleep. Doing some exercise can also make you feel better about yourself and give you a more positive outlook on life. Most importantly, listen to your body. If you feel tired or slightly unwell, don't overdo things.
• Try to cut back on stimulants like alcohol, caffeine and tobacco. These may provide short-term pleasure, but in the longer term they will make you feel even worse.
• Experiment with relaxation techniques – Many people find meditation and visualisation techniques extremely relaxing, and that they them in a positive frame of mind. A practical way to start is to buy a relaxation tape or CD. These are widely available from book or music shops. To a background of relaxing, unobtrusive music, you will be encouraged to slowly relax your body, and then focus on relaxing and positive thoughts.
• Indulge yourself now and then. Go for a massage or a pedicure. Being pampered by someone else can help you relax, release stored up tension and make you feel better about your life.
• Take time out to do things you enjoy, such as listening to music, sitting in the park or going to the cinema.

Sleep well

Getting a good night's sleep can do wonders for your feeling of wellbeing, but this can be easier said than done when you’re suffering from persistent pain.

If you're struggling to get to sleep, or find that you're waking up in the middle of the night, medications can help, but also try these suggestions for helping you to relax and so make it easier to nod off – and perhaps to improve the amount and quality of sleep you get:

• Avoid eating or drinking too much close to bedtime as this may make you want to go to the toilet in the middle of the night.
• Stay away from stimulants such as caffeine (including chocolate), alcohol and tobacco in the evening. These will stimulate your nervous system and make it hard for you to drop off.
• Check your non-prescription medicines as these may contain caffeine or pseudoephedrine, which will keep you awake.
• Get some exercise to ease stress and help you relax, so you don't lie there worrying about things when you should be asleep.
• Relaxation and breathing techniques can be beneficial, helping you to let go of anxieties that may prevent you from falling asleep.
  
  

If you still can't get to sleep, it may be worth talking to your doctor or practice nurse, as it could be a sign of another medical problem.

Telling your employer

Having chronic pain may require you to have time off work, either because you are finding it hard to cope and move about, or for you to attend GP or hospital appointments and to receive treatment. Depending on the severity of your pain, treatment may take up a significant amount of time and/or require frequent appointments.

With some jobs it may be possible to work around your appointments. Most companies offer some degree of flexible working, and a convenient working arrangement can usually be reached by discussing your medical needs with your employer.

Arrangements may include:

• working from home on days you have appointments
• working longer hours on the days you do not have appointments
• starting work later and finishing later
  
  

Your employer is legally obliged to make reasonable adjustments to accommodate your medical needs.

If you feel that you may have been discriminated against at work because of your chronic pain, there are people that can help you. You can find information from your local Citizens Advice office or contact a solicitor.

Support groups & charities

There are a number of UK organisations which provide invaluable help, information and support to people experiencing health problems. They are also a useful source of information for those caring for others with long-term conditions or for friends and relatives. 

Contacting these organisations and getting involved in any activities they arrange can help you to understand and manage your condition (or conditions) better. 

Here are the contact details of some organisations you may find useful:

Action on Pain –  http://www.action-on-pain.co.uk/

Pain Concern –  www.painconcern.org.uk

Pain Association Scotland – www.painassociation.com

The Pain Relief Foundation –  www.painrelieffoundation.org.uk

BackCare – www.backcare.org.uk

Provided you use it with a certain amount of caution, the internet offers a massive resource for people living with pain, giving you the opportunity to read other people’s experiences of managing pain through blogs and chat rooms.  ‘Can You Feel My Pain’ on Facebook is a good place to start: http://www.facebook.com/canyoufeelmypain

Please note, contact details are for information only and are correct at time of going to press. Pfizer is not responsible for the content of external websites.