Unlearn Pain: The Successful Techniques and Exercises of Psychological Pain Management

Description:

This book shows concrete techniques and exercises of psychological pain management, with which it is possible to reduce pain permanently. It is aimed at all pain patients who want to actively manage pain and at all therapists and doctors who want to support their patients in this. The more than 30 successful techniques and exercises, such as mindfulness exercises, relaxation techniques or hypnosis procedures, can be used alone at home without a doctor or therapist. Each exercise is explained step-by-step and simply, is scientifically recognized, has no side effects, and is effective regardless of the cause or location of the pain. The book also provides a wealth of background information on the development of pain and numerous practical tips. The 4th edition is completely updated.

Preface to the 4th Edition

The growing number of people affected by pain testifies to the topicality and importance of pain and its chronification. Pain can have a major impact on a person’s quality of life. Many sufferers with persistent pain seek alternatives and supplements to
painkillers and medical therapies. What is required is self-help—practical everyday
exercises that are available at any time and are also promising.
This legitimate concern affects many people who suffer from pain, regardless of its
original cause. Pain can occur, for example, as a result of accidents, signs of wear and
tear or in the so-called functional complaints. And sometimes they simply cannot—
or no longer—be adequately explained.
This book is therefore written for people as follows:
5 who have prolonged pain or whose pain is already called chronic
5 who have acute pain and would like to be able to cope with it better
5 who have already experienced a lot of pain in the past and would like to minimise
expected pain (e.g. after operations)
5 who have exhausted the exclusive medical possibilities, but whose pain reduction
is not quite successful
5 who want to treat their pain holistically, taking into account the psychological
consequences of permanent pain: as a complement to painkillers, medical therapies and physiotherapy, or as a “gentle” alternative, with few side effects
5 who are waiting for a psychologically oriented pain therapy and want to prepare
this time sensibly—or to accompany an ongoing or carried out therapy
5 who want to show initiative and take personal responsibility
This book is intended as a self-help guide for people suffering from pain. Of course,
it does not replace medical and/or psychological care, but it can be a useful supplement to it. It is intended as a guide to learning and applying psychological techniques
by means of practical exercises. In addition, information is given about psychosocial
contexts and the development of chronic pain.
The intention of this book is to help those affected to better process, manage and
reduce pain. Areas of life that could no longer be actively lived should be resumed
and shaped—in short, the quality of life should be restored. The fact that psychological interventions are helpful and effective in this process is repeatedly shown by
current psychological and interdisciplinary research results.
The demand and comments on the first three editions testify not only the great
interest of patients, but also that of other professional groups, such as physicians
psychotherapists and physiotherapists, who work with pain patients and are looking
for psychologically oriented exercises to complement their own therapy.
Jutta Richter
Bochum, Germany
September 2020

Table of contents :

Preface to the 4th Edition
Acknowledgements
Contents
About the Author
Preliminary Remarks
Test: How Much Is Your Everyday Life Determined by Pain?
Evaluation
0–7 Points
8–12 Points
13–18 Points
19–24 Points
Part I: What You Should Know About Pain
The Characteristic Path of the Pain Patient
Prerequisites for Pain Management
Goals of Psychological Pain Management
Understanding Pain
The Pain System
Pain that Has Become Chronic and Its Causes
Physical Causes of Chronic Pain
Medicinal Causes of Pain
Psychological Pain Amplifiers
Part II: Exercises and Techniques for Pain Management
Instructions for Use
The Pain Protocol
Change of Thinking, Evaluation and Attitude
Exercise 1: Decoupling Body and Emotions
Exercise 2: Thought Stopping Technique
Exercise 3: Redirecting Attention
Exercise 4: Pain as a Counterpart
Exercise 5: Change of Perspective
Exercise 6: Affirmations: Formulaic Resolutions
Exercise 7: Cognitive Reappraisal: The ABC Model of Emotions
Change of the Experiencing: Body Perception
Exercise 8: Training Mindfulness and Inner Perception
Exercise 9: Pleasure Training
Exercise 10: Mindful Focusing: Experiencing the Body’s Knowledge
Exercise 11: Body Responses
Exercise 12: Feeling Behind the Pain
Rest and Relaxation Techniques
The Effects of Relaxation Techniques
What to Consider in Practical Application
Exercise: Initiation of Relaxation
Progressive Muscle Relaxation (PMR) according to E. Jacobson
Application Tips for PMR
Exercise 13: Progressive Muscle Relaxation: Long Form
Exercise 14: Progressive Muscle Relaxation: Short Form
Exercise 15: Concentrative Relaxation
Exercise 16: Relaxation through Tapping Acupressure
Exercise 17: Relaxation Through Eye Movements
Exercise 18: Relaxation Through Pain Tolerance
Relaxation Through Body Awareness and Sensory Perception
Exercise 19: Body Walk
Exercise 20: The Good Place
Exercise 21: Sensory Channels
Exercise 22: The Apple
Exercise 23: Points of Contact
Relaxation Through Breathing
Exercise 24: Breath Awareness
Exercise 25: Special Breathing Techniques
Relaxation Through Fantasy Journeys
Exercise 26: On the Beach
Exercise 27: Waterfall
Self-Hypnosis: Deep Relaxation
Exercise 28: Self-Hypnosis
Modules: Imaginations/Suggestions
Exercise 29: Pain Shape
Exercise 30: Modulation of the Shape of Pain
Exercise 31: Glove Anesthesia
Exercise 32: Pain Shift
Exercise 33: Pain Intensification
Pain Modulation Through Mental Control
Biofeedback: I Can See the Success …
Exercise 34: Pain Feedback
Exercise 35: Mental Movement Training
Part III: Changes in Unfavourable Behaviour
How to Change Your Behavior Step by Step
Physical Exercise
(Re-)take Up Social Activities
Is a Change in Pain Behavior Necessary?
Which Clues Might the Pain Be Trying to Give?
Stress and Excessive Demands
Detecting and Changing External Stress Influences
Recognizing and Changing Inner Attitudes
Increasing Stress Resilience and Strengthening Regeneration
Unsolved Problems and Solution Strategies
First Step: Problem Perception and Identification
Step 2: Target Design and Find Solution
Step 3: Anticipation
Step 4: Application and Review
Successful Communication as a Component of Pain Management
Motivation: How Can the Good Results BE Maintained?
Service Section
References