Life with chronic back pain can be…tough. It’s often hard to pinpoint the cause, so finding the right treatment can feel impossible.1 It’s an invisible condition, so there’s a chance no one really gets what you’re going through or understands why you might be fatigued, foggy, distracted, or irritable.2 And when your aching body is also hurting your job plans, relationships, or day-to-day life, it’s not uncommon to feel hopelessness or despair.
That’s what happened to Carrie Myers, 55, living in Lisbon, New Hampshire, whose life was upended dramatically by lower back issues. She transitioned from being active and social to withdrawn and anxious, often too depressed to get out of bed. “I went through a very dark time,” she tells SELF.
While it might feel like you have zero control over the pain, know this: You can absolutely live a full, meaningful life even if, right now, it feels like your condition has stolen all your joy. Here’s how to go about it, according to experts.
1. Do your best to connect with others.Hanging with pals at a crowded bar—standing room only, of course—might be the last thing you want to do when sharp jabs are shooting down your spine. But withdrawing from friends or family can actually make things worse, Sarah Buday, PhD, a pain psychologist at the Washington University Pain Center, tells SELF. (Basically, research suggests if you feel isolated, you also might perceive your aching to be more intense.)3
While it may feel challenging, consider exploring new ways to stay connected with the people you care about. Skip that happy hour invite (who needs an $18 cocktail, anyway?) and instead FaceTime with a sibling, shoot memes back and forth with your childhood bestie, or invite friends over and order pizza.
Socializing of any kind is an incredible natural defense against anxiety and depression, Eric Willmarth, PhD, a clinical psychologist and the chair of psychophysiology at Saybrook University, tells SELF.4,5 And while connecting with the people you already know is important, it also might be gratifying to chat with folks in a similar boat. You may be able to carve out a space of belonging and feel less alone in chronic pain support groups. Find them through the US Pain Foundation, American Chronic Pain Association, Chronic Pain Anonymous, or even your local hospital, Dr. Buday says.6
Working with a psychologist or therapist who specializes in what you’re going through might also be a good idea. (Just filter for things like “chronic pain” and “chronic illness” when searching for one on sites like Psychology Today, for example.) A licensed pro can offer treatments, like cognitive behavioral therapy and biofeedback, which can teach you to control your breathing (and potentially help you manage and reframe how you think about your aching).
If things are feeling really hopeless, consider reaching out to a crisis hotline. Although you may get an automated message at first, if you stay on the phone, you can generally talk to a volunteer or counselor who can provide a nonjudgmental ear to talk to (and maybe be able to refer you to additional help in your area, if you need it.)
2. Try your best to stay physically active.When movement equals pain, it’s normal to want to stay still. But being sedentary can make your body weaker, which can lead to even more health problems and ramp up your depression and anxiety, evidence suggests.7,8,9 “If someone completely stops moving and is in the house a lot, it’s really, really hard on their emotions,” Dr. Buday says.
Source : Self.com