Chronic pain is defined as an unpleasant sensory and emotional experience resulting from a tissue injury, which lasts for more than 6 months and prevents the individual from carrying out activities of daily life.

There are several treatments for the relief of chronic pain, such as analgesics, physiotherapy, and others less used such as surgery. However, these are just some of the options used in the management of chronic pain. Mental and emotional well-being is equally important, which is why psychological therapies contribute enormously to the management of chronic pain.

Below are some tips that will help you reduce chronic pain:

  1. Learn meditation to help you relax.
  2. Reduce stress in your life.
  3. Increase your endorphin levels by exercising
  4. Stay Positive
  5. Join a support group.
  6. Eat a healthy diet.
  7. Keep track of your pain level.
  8. Find a hobby
  9. Get a massage for chronic pain relief.
  10. Do not smoke.


  1. Learn meditation to help you relax.

Meditation is an excellent technique to reduce tension and pain. To meditate, the first thing you should do is find a comfortable and silent space. Ideally, sit cross-legged and keep your back straight, although if this is not possible, you can sit in any comfortable chair. Focus on your breathing, ignore the thoughts and repeat a word or phrase that makes you feel good about yourself.

  1. Reduce stress in your life.

Several scientific studies have shown that stress, anxiety, and depression increase the body’s sensitivity to pain. Controlling stress in a healthy way helps relieve chronic pain.

There are several techniques to reduce stress. Listening to relaxing music helps reduce anxiety and increases pain tolerance. The techniques of relaxation through the use of mental images (guided imagery) favors the integration between the mind and the body, which provides support to face the pain. Muscle relaxation techniques can also be useful in reducing stress and anxiety.

  1. Increase your endorphin levels by exercising

Endorphins are brain chemicals that help improve your mood by blocking pain signals. Several studies have shown that regular physical exercise helps increase endorphin levels in the brain.

  1. Stay Positive

Positive thinking is a powerful tool. Instead of considering yourself impotent and thinking that you can no longer handle pain, remind yourself of the achievements you have made. For example, “today I have less pain than yesterday”, or “it feels much better than a week ago”.

  1. Join a support group.

Dealing with your pain daily can be extremely difficult, especially if you do it on your own. Get in touch with other people in your same position who can understand your ups and downs. Look for support groups that can reduce your burden by helping you understand that you are not alone in your suffering.


Consider meeting with a mental health professional, such as a psychologist, who will help you manage the psychological repercussions of your disorder. Asking for help is a sign of strength, not weakness.

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  1. Eat a healthy diet.

Maintaining a healthy diet increases the synthesis of neurotransmitters with analgesic properties such as serotonin. Intake of fruits, vegetables, vegetables, and lean meats is recommended.

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  1. Keep track of your pain level.

To effectively treat your pain, your doctor needs to know how you have felt between visits. At the end of each day, record the intensity of your pain on a scale of 1 to 10. Also, keep in mind which activities intensify the pain and which reduce it. Take this information to every consultation with the doctor to provide him with an idea of ​​how he lives with the pain.

  1. Find a hobby

Removing the pain of the mind by participating in pleasant activities will help you to highlight the positive aspects of your life. Isolating yourself from others fosters a negative attitude, and may increase your perception of pain. Consider finding a hobby that makes you feel good and helps you connect with family and friends.

  1. Get a massage for chronic pain relief.

Massages help reduce stress and eliminate muscle tension generated by chronic pain.

  1. Do not smoke.

In many cases, the genesis of chronic pain is related to vascular disorders, which can be aggravated by tobacco toxins. Quitting smoking improves the supply of oxygen to tissues and reduces chronic pain.

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