Managing Chronic Pain: How Therapy Can Help You Find Relief

Dealing with chronic pain can be frustrating and exhausting. As a result, your daily activities, emotions, and overall well-being may be impacted.

Chronic pains are pain that lasts longer than three months and is also caused by various factors, such as diseases, traumas, and medical disorders.

To manage chronic pain, a multidisciplinary strategy is necessary effectively to do that, which may combine therapeutic interventions, lifestyle modifications, and coping mechanisms.

Exercise, dietary changes, and stress reduction strategies are examples of lifestyle adjustments that can be made in addition to drugs, injections, and surgery.

Remember that there is no one solution for treating chronic pain. One person’s solution might not be suitable for another.

It’s crucial to have an open mind and practice patience while you weigh your options to choose the pain management approach that will work the best for you.

I’ll discuss the definition and causes of chronic pain in this article, as well as how therapy can help you manage your pain and much more.

What Does Chronic Pain Mean?

Chronic pain is characterized by discomfort that lasts more than three months. The pain may be there all the time or may come and go. It can occur in any part of your body.

Chronic pain can interfere with daily activities such as working, socializing, and caring for yourself or others.

In addition, it can cause sadness, worry, and difficulty sleeping, all of which can exacerbate discomfort. This reaction establishes a difficult-to-break loop.

What Causes Chronic Pain?

As I mentioned earlier, there could sometimes be an apparent reason for persistent discomfort in relation to chronic pain.

For example, you might be suffering from a chronic condition like cancer or arthritis that can be excruciatingly painful.

Your body might alter due to illnesses and injuries, making you more pain-sensitive. I mean, after you recover from the initial illness or injury, these modifications may persist.

For example, you may get persistent pain due to a sprain, a fractured bone, or a short illness.

However, some people have persistent pain unrelated to an accident or medical ailment.

In medicine, this response is referred to as psychogenic or psychosomatic pain. Psychological elements, including stress, worry, and sadness, are the leading causes.

Several experts think the low levels of endorphins in the blood cause this association. Natural substances called endorphins cause good emotions to arise.

Now that you know what chronic pain is and its potential causes, let’s proceed to the methods and approaches for managing it.

How Do You Manage Chronic Pain?

I’ve included 8 tips below to aid and guide you in managing your pain before you consult a therapist to support you.

When combined consistently, these should help mitigate the pain you’re feeling in that area.

But, hey remember you have to see a doctor has soon as possible. This only help reduce the pain and do not take the pain away.

1. Stretch, maintain excellent posture, and move slowly

Spend 10 to 15 minutes each day engaging in mild yoga, tai chi, or full-body stretches. You must start an exercise regimen to help you build stronger muscles, elevate your mood, and block out discomfort.

2. Reduce stress and practice relaxation techniques

This can be done by relaxing the muscles, breathing deeply, or practicing awareness. Smartphone applications that emphasize mindfulness and relaxation may be helpful in this situation.

3. Pace yourself

You can increase your pain can be made worse by doing too little or too much. Structure and regularity can be aided by daily planning that balances daily duties, leisure time, and other commitments.

To avoid being frustrated by a pain flare, pause before the pain becomes unbearable.

4. Address other conditions that worsen the pain

According to my research, treating anxiety and depression might lessen discomfort and enhance the quality of life.

If you experience problems with anxiety or depression, see your healthcare professional.

5. Keeping a good mindset can do a lot

Handling pain frequently entails generating possibilities for positivity. For example, it has been demonstrated that engaging in pleasant activities reduces the impact of pain signals in the body.

6. Get a lot of rest

A lack of sleep frequently exacerbates pain. Sleep may be improved with good sleep hygiene, relaxation techniques, and a relaxing nightly routine.

These self-management strategies and the proper use of over-the-counter and prescription drugs provide a comprehensive treatment strategy for controlling chronic pain.

If you’re in pain, speak to your doctor about a detailed pain management strategy that will help you reclaim control over your life.

How Therapy Can Help You Find Relief

When you’re dealing with mental health concerns, you may feel isolated and as if no one understands what you’re going through; seeking treatment, on the other hand, maybe a vital step toward finding relief.

Therapy may assist you in identifying the underlying reasons for your suffering and provide you with tools and methods for coping with your emotions and ideas.

In addition, it’s a safe and supportive environment where you can express yourself openly and honestly about your thoughts and experiences without fear of being judged.

Among the treatments available from therapists is cognitive-behavioral therapy. This can help you recognize and modify negative thinking patterns, and mindfulness-based therapies.

It will teach you how to be present at the moment and generate a sense of serenity. Anxiety and stress, all of which can increase pain sensations, can be identified and managed with therapy.

It can also help you build pain-management coping skills and relaxation techniques, such as mindfulness meditation or progressive muscle relaxation.

Therapists can help you modify negative attitudes and behaviors that may increase your pain sensations using various strategies, including cognitive-behavioral therapy.

They can also educate you on how to speak more effectively about your pain with your healthcare practitioner, family, and friends, making you feel more supported and less isolated.

If you are suffering from chronic pain, don’t be afraid to contact a mental health expert who can assist you in finding relief and improving your overall well-being.

Conclusion

Living with chronic pain can be difficult and affect many aspects of your life. But going to therapy can be a significant step in the right direction toward getting better and feeling better all around.

In addition to teaching you practical coping skills and relaxation methods to control your symptoms, therapy can assist you in identifying the underlying psychological and emotional causes of your chronic pain.

It’s crucial to remember that treating the physical symptoms of chronic pain is only one aspect of managing it. You also have to consider the emotional and psychological effects it has on your life.

The psychological effects of chronic pain, such as anxiety, sadness, and stress, which can increase pain symptoms, can be better understood and managed with the use of therapy.

Click here to consult a licensed therapist in Venice today about that pain, depression or anxiety you want gone.

Aging and Insomnia: Causes and Treatment

As we age, our minds and bodies undergo many changes that can affect our sleeping habits, hence aging and insomnia creeps in. While most of these changes are natural, some are signs of severe health problems, like sleep apnea or restless leg syndrome.

Older adults are more likely to suffer from insomnia than younger individuals, but many people don’t realize the full extent of the problem.

Experts say that by age 50, nearly 75% of the population will experience sleep difficulties at some point, and around 1/3 of the elderly population has chronic insomnia.

This puts their health and safety at risk, as lack of sleep can lead to depression and other mental health problems. Luckily there are treatments available that can help you get your rest back!

Sleep and Aging

As we become older, our sleep frequently gets worse. After falling asleep, people often wake up again, which results in less overall sleep and more waking episodes.

Time taken to fall asleep may also be extended. According to several studies, around middle age, the typical person loses 27 minutes of sleep every night.

The body’s intrinsic timekeeping mechanisms are responsible for these sleep quantity and quality reductions. Older folks may go to bed and get up sooner because the body cannot interpret circadian signals either.

As we become older, our sleep patterns also alter. Each stage of a typical sleep cycle has four parts. There are three of these:

Two “light” stages of non-rapid eye movement (NREM) sleep
One “heavy” or “slow-wave” stage of NREM sleep
One last REM period before the cycle repeats

According to research, older persons have a smaller proportion of slow-wave NREM and REM sleep than their younger counterparts. This makes individuals more prone to nighttime awakenings and impacts how rested and awake they feel in the morning.

Treatment for Insomnia

Creating the most pleasant, tranquil bedroom atmosphere is one of the first things your doctor could advise. Your bedroom should ideally be dark, quiet, and not more than 75 degrees Fahrenheit (about 23 degrees Celsius).

It would help if you only slept on your bed. Do your best to refrain from using your phone, working, playing video games, or watching TV in bed.

Maintain a sleep log. Keep track of your sleeping and waking hours; falling asleep each night takes time and any significant trends.

Reduce the time you spend in bed every night until your sleep improves based on the entries in your sleep diary. Then, you can start waking up earlier after sleeping for at least 90% of the time in bed.

Practice just retiring to bed when you are exhausted. A restful night’s sleep might be harmed by lying awake in bed. Instead, you should get up and be occupied in another room until you feel sleepy again if you have been lying awake in bed for 20 minutes without experiencing any sleepiness.

Other things we recommend are:

Exercise and consume wholesome food.
Avoid using coffee and cigarettes.
Commit to getting up simultaneously every day and not sleeping during the day.

Aging Changes

As you become older, your sleep habits usually alter. Most people discover that becoming older makes it harder for them to fall asleep. They awaken sooner in the morning and more frequently during the night.

Sleep duration is either constant or somewhat shorter (6.5 to 7 hours per night). You could have a stricter difficulty falling asleep, and you might stay in bed longer overall. Older folks feel that they sleep lighter than when they were younger since the shift from sleep to waking up is frequently rapid.

They are spending less time in deep, dreamless sleep. An older person often wakes up three to four times every night. Older adults awaken more frequently because they don’t spend as much time in deep sleep. Other factors include:

The desire to urinate at night (nocturia).
Discomfort or agony from long-term (chronic) diseases.

Reaction to Changes

A frustrating issue is having trouble sleeping. Depression and long-term (chronic) sleeplessness are also superior outcomes of this condition.

Even though their overall sleep has not altered, elderly adults may experience sleep deprivation because they sleep less soundly and wake up more frequently.

Confusion and other mental modifications might eventually result from lack of sleep. However, it is curable. When you get adequate sleep, your symptoms might be lessened.

Sleep issues are another typical sign of sadness. Consult a psychologist to determine whether anxiety, depression or another medical issue prevents you from sleeping.

Prevent the Occurrence

Compared to younger folks, older persons react to medications differently. Therefore, seeing a doctor before using any sleep aids is crucial. Avoid using sleep aids whenever feasible.

Antidepressant drugs, however, can be pretty beneficial if depression interferes with your ability to sleep. In addition, several antidepressants don’t have the same adverse side effects as sleep aids.

A modest antihistamine will occasionally be more effective when treating brief insomnia than a sleeping drug. However, most medical professionals do not suggest these medications for elderly patients.

You may resolve to using sleep aids (such as zolpidem, zaleplon, or benzodiazepines) as directed and for the allotted time. Some of these medications can potentially cause dependency (requiring the drug to function) or addiction (compulsive use despite adverse consequences).

Conclusion

It is crucial to evaluate older people for sleep disturbances, given the frequency of insomnia in the aged population and the accessibility of effective therapy.

Patients must be informed about typical sleep-related changes while also being aware that sleep issues are not a natural aspect of becoming older. Insufficient sleep may be detrimental to health and quality of life when it comes to health.

A detailed medical history, a review of medicines, a thorough physical examination, and relevant blood tests are all parts of a comprehensive assessment for insomnia.

If you or anyone you know is struggling with insomnia we strongly recommend you seek expert help.

How The Seasons Affect Sleep

Are you wondering how seasons affect sleep? The changing temperatures and the amount of daylight or darkness during certain months can significantly impact our sleep patterns and our ability to function at work or home throughout the day.

In this article we highlight how the seasons affect sleep, why it happens, and what you can do about it.

We will look out, how it affects your circadian rhythm, how it leads to seasonal depression, and when it’s the right time to seek the help of a psychologist.

Alright, let’s dive right in!

How Daylight Affects Your Circadian Rhythm

The daylight, or lack thereof, impacts your circadian rhythm and, in turn, how you sleep. In the winter months, days are shorter, and nights are longer.

The lack of daylight can make it harder to fall asleep at night as your brain has difficulty knowing when to release certain hormones that regulate your sleep-wake cycle. In the spring and summer months, days get longer while nights shorten.

The more available light increases serotonin levels which help with your mood, making it easier to go to bed at night. And since there is more light during the day, it makes it easier for you to wake up in the morning.

If you need extra assistance sleeping, try installing a blackout curtain in your bedroom or wearing an eye mask before bed. These will block out any unwanted light and help keep your mind from being distracted from trying to doze off by external stimuli like sunlight or street lights outside.

Heat, Humidity, and Seasonal Allergies

In the summer, heat and humidity can inhibit your ability to sleep, as air conditioning and fans may be more beneficial than usual. And in the fall, pollen and other allergens might play a role in making you feel itchy or congested at night.

Winter brings some relief from extreme temperatures but with colder temperatures comes worse congestion from inflammation of your nasal passages or dry sinuses. In these instances, over-the-counter cold medications or humidifiers may help you sleep better.

If you still feel the effects of allergies even after spring, we recommend consulting an allergist for further treatment options.

When To See a Doctor About Your Seasonal Allergy Symptoms

If you’re having trouble sleeping because of your allergies, it’s a good idea to make an appointment with your doctor to rule out other causes. If you’ve seen a doctor and they said there was nothing wrong, here are some things you can try on your own:

Many people underestimate how important drinking water is to get restful sleep at night. Drinking caffeinated beverages late in the day is not recommended for those with sleeping problems either. Additionally, don’t consume anything after 8 pm; give your body enough time to digest food before bed.
Sleeping with earplugs or a noise machine may also help keep allergies away while you sleep, but talk to your doctor about what’s best for you!
Watch what you eat, exercise regularly, limit alcohol consumption, avoid large meals before bedtime, and manage stress levels. All these factors play a role in quality sleep.

Seasonal Depression

This winter has been particularly hard for many people because of shorter days and more cloudy weather. Some people even experience a shift in their sleeping schedule.

This type of depression is called Seasonal Depression, and it’s estimated that up to 14% of Americans may experience some depression related to winter.

This condition usually sets in when Daylight Savings Time ends in November or early December and continues into February or March until daylight savings time begins again in late March or early April.

The decreased amount of natural light during this time can cause symptoms such as oversleeping, lethargy, mood swings, and weight gain. In addition to these symptoms, feeling as though your heart isn’t beating properly is also common.

The good news is that there are ways you can manage your symptoms and feel better! One way would be to exercise outdoors as much as possible during the day, so you’re not sitting at home watching TV all day long with limited daylight.

Change Your Habits To Improve Your Health

Most people recognize that we sleep differently during different seasons. In the summer, we may wake up as early as 4:00 am and sleep until 11:00 am.

During winter, our body is more inclined to release melatonin around 8 pm so that it can sleep much later in the morning.

But how exactly does this impact our health? Not getting enough sleep can lead to various physical and mental problems.

Studies have shown that sleeping less than six hours per night increases stress hormone levels like cortisol, leading to weight gain and chronic disease risks such as heart disease, diabetes, stroke, or cancer.

3 Tips for Sounder Sleep During Seasonal Changes

A few minutes in a warm, relaxing tub can lower your body temperature, relax tense muscles and release tension-based aches and pains. Just make sure you end your shower or bath with cold water to jumpstart the body’s internal shivering response that makes you feel warmer when you get out of the tub.
Close all blinds and curtains an hour before bedtime. Make it as dark as possible for better sleep.
Keep your bedroom cool. The optimal sleeping temperature is between 60°F and 75°F degrees—not too hot or too cold. If you’re not sleeping well, adjust the thermostat to find what works best! Lowering the temperature by five degrees will help you sleep up to 20% more.

Conclusion

It’s important to consider how our natural cycles change with each season. Adjusting your routines can make a big difference in your sleep patterns.

For instance, if you want to go to bed earlier during the cold winter months, set an alarm clock ten minutes earlier than you normally would and gradually increase that time.

Nevertheless, if you’re experiencing a serious sleeping disorder, we recommend you seek the expert help of a psychologist in Sarasota, if that’s where you reside.

Here at Davenport psychology, our experts will be delighted to help you achieve the perfect night’s rest regardless of the season.

Getting a Good Night’s Sleep According to a Doctor of Psychology

Lack of sleep has been shown to impact mental and physical health significantly, so it’s essential to make getting enough rest each night a priority.

According to research, not getting enough sleep puts us at risk for various difficulties concentrating on chronic health issues like diabetes and obesity.

As a result, sleep is critical. However, obtaining adequate sleep can be difficult, especially in today’s fast-paced environment.

Millions of Americans suffer from major sleep issues, and the effects of sleep disorders have been continuously increasing in the United States for many years.

The good news is that you can do several essential things to improve your sleep health. According to Doctor Charles Davenport, a doctor of psychology with numerous years of experience in helping people sleep soundly every night.

Here are Davenport Psychology’s top tips on how to get a good night’s sleep.

Get on a regular schedule

Going to bed and not waking up late is one of those things that’s always good advice but never easy advice. One way to do it: Draw up a schedule and put it in your fridge.

And remember—the keyword is schedule, not routine. Ideally, it would help if you were going to bed and waking up at the same time every day.

But if there are occasional deviations from that schedule, try not to let them go beyond an hour or two. You can also set reminders in your computer calendar for when you need to go to sleep (and perhaps when you need to wake up).

Avoid caffeine late in the day

Caffeine is excellent for powering you through after lunch, but it can make falling asleep much more difficult. A cup of coffee in mid-afternoon is okay, but try to cut out caffeine entirely after 4 pm and avoid energy drinks.

Instead, opt for a soothing bedtime drink like chamomile tea with honey and lemon—it’s easier on your stomach and won’t keep you up at night.

Also, avoid alcohol, it may help you fall asleep, but it can disrupt your sleep cycle and make it difficult to wake up in time for work. It’s also dehydrating, leaving you feeling tired during the day.

Know when it’s time to stop working

Taking time away from work can make it easier to get your mind back into gear. But, just like you need rest days to stay at peak physical fitness, mental focus requires occasional breaks.

The key is to know when you need to take a break. So listen carefully: Unless you’re in crunch mode, stop working by 7 pm each night and give yourself an entire weekend off at least once per month. Your productivity will thank you—and so will your psyche!

Be active during the day

Being active during your waking hours is vital for getting sleep at night. Make sure you avoid stimulants like caffeine and nicotine as they can interfere with deep sleep.

Between 8 pm and midnight, melatonin (the sleep hormone) rises in our bodies, so do what you can to keep your bedroom dark and quiet during that time.

It’s important to get between 7-and 9 hours of quality sleep a night; if you need help putting yourself on a schedule, try an alarm clock app that will help keep you on track!

Use your bedroom as a sanctuary

Avoid televisions, video games, computers, and phones in your bedroom. Even if you keep these items out of your room when you’re awake, it’s still too easy for them to become distractions at night.

The late evening hours should be reserved for rest, not work or entertainment. Before bedtime, each day, dedicate 15 minutes to meditative activities like yoga or stretching.

It will aid you in falling asleep more quickly when it comes time for bed. Also, avoid heavy meals before going to sleep; simple carbohydrates and protein are best before falling asleep so that your body can use them as energy rather than storing them as fat on your body.

Avoid long naps during the day

If you try to take a nap that’s longer than about two hours, it will interfere with your nighttime sleep.

The main reasons for this are that naps reduce your body temperature and natural melatonin production, both necessary for falling asleep quickly and staying asleep throughout the night.

To get better sleep at night, be sure not to take any long naps during the day or close to bedtime. (If you have to make up for lost sleep from the previous night by taking an extra-long nap, then do so—but make sure you keep it under two hours.)

Never take sleeping pills unless your physician has given you them

Doctors say that sleeping pills should only be used for short-term problems such as jet lag, stress, and insomnia caused by significant life events. These events can alter your sleep habits, but they can be expected to fade after a few weeks or months.

Taking sleeping pills on your own is never recommended unless you have discussed it with your doctor or psychologist, and he has approved it.

Make an effort to provide a secure and peaceful sleeping environment. Make sure to install smoke alarms on each floor of your property.

Close all windows and doors that lead outside before retiring to bed. Other suggestions for a restful night’s sleep include:

By your bed, have a phone with emergency phone numbers.
Keep a lamp nearby that is simple to turn on.
You should always place a glass of water next to your bed if you wake up dehydrated.
Don’t smoke, especially before going to bed.
Remove any area rugs, so you don’t trip when you’re out of bed in the middle of the night.

For help in improving your nighttime routine, please consult Charles Davenport, Psy.D., an established doctor of psychology who specializes in helping his patients solve their sleep problems and improve the quality of their sleep.

Sleep and Mental Health

Sleep and mental health are intimately linked. It has connections to anxiety, depression, bipolar disorder, and other illnesses. While research on the connections between sleep and mental health is ongoing, data to date suggests a bidirectional relationship.

Sleeping problems are often exacerbated by mental health issues. At the same time, inadequate sleep, especially insomnia, can contribute to the onset and exacerbation of mental health disorders.

Both sleep and mental health are complicated issues influenced by a variety of factors. There is grounds to think that improving sleep can have a positive impact on mental health. Sometimes can even be used to treat a variety of psychiatric disorders.

What Is the Connection Between Mental Health and Sleep?

During sleep, brain activity fluctuates, increasing and decreasing across the several sleep stages that comprise the sleep cycle.

Overall brain activity reduces during NREM (non-rapid eye movement) sleep, but there are brief bursts of energy. Because brain activity increases fast during REM sleep, this stage is connected with more intense dreaming.

Each stage contributes to brain health by allowing activity in various sections of the brain to ramp up or down. This allows for greater reasoning, learning, and memory. Furthermore, research has revealed that brain activity during sleep has a significant impact on emotional and mental health.

Adequate sleep, particularly REM sleep, aids the brain’s interpretation of emotional information. The brain works during sleep to analyze and store ideas and memories. But, lack of sleep is particularly detrimental to the consolidation of pleasant emotional content.

This can affect mood and emotional reaction. We can connect it to the severity of mental health conditions. It is also linked to the likelihood of suicidal thoughts or activities.

It is wrong to think that sleep issues is a sign of other mental health illness on the way.

Instead, it is becoming obvious that there is a bidirectional link between sleep and mental health, with sleeping issues being both a cause and a result of mental health issues.

Another element of sleep with mental health is obstructive sleep apnea (OSA). This is a sleep condition caused by pauses in breathing and a decrease in the body’s oxygen levels. This leads to fragmented and disturbed sleep.

OSA is more common in those with psychiatric conditions, and it can harm their physical health and increase their risk of substantial mental anguish.

Way In Which Lack of Sleep Affect Your Mental Health

Depression

Depression is a form of mood disorder with feelings of sadness or hopelessness. It affects approximately 300 million individuals worldwide.

Around 75% of depressed persons have insomnia, and several people with depression also have excessive daytime drowsiness and hypersomnia, or sleeping too much.

Sleeping disorders is usually a result of depression. But, new data reveals that lack of sleep may cause or worsen depression.

The difficulty in determining a clear cause and effect reflects a bidirectional relationship in which sleep issues and depression symptoms reinforce each other.

Anxiety Disorders

Anxiety problems impact an estimated 20% of adults13 and 25% of teenagers in the United States each year.

These diseases cause excessive fear or worry, which can interfere with daily life and increase the risk of health problems such as heart disease and diabetes.

General anxiety disorder, panic disorder, social anxiety disorder, specific phobias, post-traumatic stress disorder and obsessive-compulsive disorder are all types of anxiety disorders (PTSD).

Sleep issues may become an additional cause of concern, causing anticipatory anxiety at bedtime, making it difficult to fall asleep.

Bipolar Disorder

One way to know bipolar disorder are episodes of significant mood swings. It can either be high (mania) or low (depression).

Depending on the sort of episode, a person’s sentiments and symptoms vary greatly. However, both manic and depressed episodes can have a significant impact on daily living.

Sleep patterns in patients with bipolar disorder vary greatly depending on their mental state. They normally experience less need to sleep during manic phases. Sleep problems frequently persist when a person is between episodes.

Sleep disorder has a huge impact on mental health. And, because of this intricate association, there are complex links between sleep and psychiatric problems.

However, it also implies that treatment for both conditions can coexist. You can remedy sleep disorder with mental health strategy

Ways to Improve Your Sleep and Mental Health

orange cat sleeping on white bed. We all c an feel better if we sleep enough.

Individuals are the one’s that determine the extent of sleep disorder.

Because these disorders can have a significant influence on quality of life, it is critical to receive proper care. An excellent option is consulting with a competent health practitioner.

A psychologist can discuss the potential advantages and disadvantages of various treatments, including prescription drugs. They can provide personalized care, even in instances with several reoccurring mental health concerns.

For example, detecting and treating an underlying illness may have mental health benefits.

Improving Your Sleep Habit

Poor sleep hygiene is a frequent cause of sleeping disorders. Improve sleep hygiene by fostering sleep-friendly habits and a sleep-friendly bedroom environment. Doing that can go a long way toward preventing sleep interruptions.

Ways to improve your sleep habit:

Maintaining a consistent sleep routine and having a predetermined bedtime.
Finding ways to unwind, such as through relaxation techniques, as part of a regular pattern before going to bed.
In the evening, avoid alcohol, smoke, and caffeine.
Dimming lights and putting electronic gadgets away for an hour or more before going to bed.
Get regular exercise and exposure to natural light during the day.
Getting the most out of your mattress, pillows, and bedding.