It is time to do some detective work and pick a problem that you would like to work on. This is the first step of PACE!

The information in this section fits most situations, but what you are going through may be different. If the doctor or nurse tells you to do something else, please follow what they say.

I don’t have time to relax with my busy life

I can’t see how I can just relax when the phone is always ringing and the kids are running around!

When I feel pain, I can’t help but think that something bad will happen to me, then I really start to tense up

Even though I do some relaxation exercises in the morning, I often still feel tense by the afternoon. I don’t think relaxation exercises work for me

When I feel pain I get tense, and when I get tense, my pain level just escalates. How can I stop this cycle?

It is difficult for me to relax when I am feeling pain

Using relaxation exercises can be one effective way of closing pain gates.
The goal of learning how to relax is to be able to do it when and where you
need it. The more you practice it at different times and in different places,
the better you will get at it.

Look at the following suggestions that could also help you when you are
trying to relax.

As with any new skill that we learn, it will take time to get better at relaxing in different circumstances. You might never get as relaxed as you would like to be, but if you can just take the edge off your tension, it will help you manage your pain.

Tension can accumulate without even noticing it. Sometimes people become tense because of their way of life. Some people may feel that:

• If they don’t work now, it will never get done

• They just don’t have time for anything other than going to work, cleaning the house, and driving the kids to their many activities, etc

It’s often hard for those people to picture themselves in a relaxed state because they feel overwhelmed by their huge-to-do list.

Part of dealing with tension is taking time to relax. A great way of
doing this is by:

• Practicing relaxation methods

• Making time for yourself

The next few pages will give you some tips on ways to make time
for yourself. These can help battle tension in the long run.

Take your lunch breaks

When you are at work, it is important to take a 15 minute break
in the morning and another in the afternoon. It is also important to
take your lunch break. It’s best to take those breaks away from
your work area (if possible).

For example, if you are working in an office, try not to spend your
break checking your emails at your computer. It might be a good
idea to each lunch in the cafeteria, spend your break walking
around, getting a glass of water, take a breath of fresh air, etc.

Use up your vacation time

It is important to take vacations. Unfortunately, many people do not use up all of their vacation time, mostly because they feel there is too much to do and not enough time to do it all. Whatever the reason, the result generally leads to an accumulation of stress, anxiety, and tension.

It’s important to note that when you are on vacation, it’s essential that you disconnect from your work, that is: not bringing work with you on vacation, not taking work-related calls and not checking phone messages or emails.

There are many common thoughts on relaxation and it is not easy to know which ones are true and which ones are false. You may have heard certain things about relaxation or you could have made your own observations about it.

Click on the icon below to see a list of myths and facts about relaxation. You might be surprised about certain answers. It helps to look at the explanation box to see why that common thought turned out to be either true or false...

Did you know?

Chronic pain patients, after 10 weeks or mediation, had less pain, used less pain medication, had less mood swings, and could be more active

Most Canadians think that there is always too much to do and not enough time to do it

In a recent study, 77% of people with high levels of stress were able to cool down, lower their blood pressure and cholesterol levels, simply by training themselves to stay calm

Over a 5-year period, people who meditated had 50% less visits to the doctor’s office and 50% less hospital admissions

A study shows that all patients with Fibromyalgia who meditated for 10 weeks improved

Studies show that with 10 weeks of meditation, 2/3’s of chronic pain patients had a 30% reduction in pain, and half had more than a 50% reduction

Canada is third on the list of holiday-deprived countries. Canadian workers take an average of 19 vacation days per year

75% of long –term insomniacs, trained in relaxation and medication can fall asleep within 20 minutes of going to bed

Now that you have clarified what concerns you most, it’s time to decide what to do. Ready... set... action! In this section, the 2nd section of PACE, we will look at relaxation methods you can apply in your everyday life to help battle tension.

A few basic guidelines to relaxation:

1. Choose the technique that suits you best

2. Practice at least twice a day – 4 to 6 times a day is ideal. REMEMBER THAT YOU CAN DO A BREATHING EXERCISE IN LESS THAN TWO MINUTES!

3. Set times that are yours for relaxation. DEFEND THEM!

4. When you practice at home, find a place that is warm, quiet, and comfortable. Take the phone off the hook, loosen any tight clothing, and settle down (eventually you will be able to relax anywhere).

5. Don’t expect immediate results

RELAXATION IS A SKILL THAT IS NOT LEARNED OVERNIGHT! 
Don’t expect immediate results!

Take a look at the following diagram as it illustrates the vicious cycle of chronic pain, stress, and tension. This cycle needs to be broken to improve quality of life.

When you have chronic pain it often leads to stress which leads to tension in your muscles (especially in the muscles at the back of your neck, head, and your shoulders). This can lead to even more pain.

After a while people can start to be tense all of the time because of pain and they can forget the difference between tense and relaxed muscles. Deep muscle relaxation can help you identify when muscles are tense and when they are relaxed. Eventually you will be able to recognize tension in your muscles and relax these muscles without getting caught in this vicious cycle.

Click on the icon to access our Quick Muscle Relaxation Exercise.

Robert takes action

I read about relaxation through the PAIN 101 program and I have learned
different methods on how to relax. As soon as I feel tense, I now make a
point of breathing slower and taking some time to relax. Not long after I do
that, I notice that my tension levels have dropped and when that happens,
my headaches are nowhere near as bad as they were. I am also keeping
tracking of my relaxation in my diary and this is really helping.

Now that you have read the Acting upon your problem section, start thinking of ways that you may be able to solve the problem you picked in the last section.

Click on the book icon below to access the worksheets for this section. Note: All the worksheets, checklists, diaries, and pain scales inserted in the chapters are for use only. If you would like advice or want to show these to a health professional, please feel free to bring a copy to your next appointment at the Pain Clinic.

Acting Upon the Problem - Worksheet