What can I do?

The health care system can help many people but it also has its limitations. Medical examinations can help exclude that the pain is caused by a life-threatening disease. And the initiation of treatment can lead to some degree of soothing but can rarely bring lasting freedom from pain. The one with chronic pain is left behind with continuous pain and at the end of the day has to try to cope with it by himself or herself.

Many people experience losing control over their lives when they have chronic pain or cancer pain. Therefore, they have a natural need to do something themselves, to influence what happens. It varies what you want to do. What is most important in this context is that you change from being a passive to being an active person. This does not make the pain go away but it is experienced as less of a burden when you try to do something yourself.

Most people are inclined to focus on the pain. And that is also okay to begin with. You can try to identify conditions in the daily life that increases and decreases the pain. For example, maybe the pain increases when you have to mow the lawn and decreases when you ride a bike. Or that the pain is decreased in the cinema or when you listen to classical music. When you have determined these conditions you should try to do the things that decrease the pain and avoid the conditions that increases it. Most people with chronic pain can in that way better their condition.

Being physically active is in itself a painkiller. When you strain yourself physically, the body forms its own morphine that reduces the pain. Therefore, try to be physically active every day – it does not have to be a marathon – a daily walk may be sufficient.

Learning some relatively simple relaxation exercises and using them regularly has a beneficiary effect on most people with chronic pain. There are no dangerous side effects and the effect on pain is scientifically proven.

Contact with others is important. Many people with chronic pain isolate themselves and become passive. The pain is chronic so it is no use to lie and wait for it to disappear – because that will not happen. If you are busy, you think less about the pain. Visit your family and friends as often as possible and make sure to keep occupied with something you are interested in.

It is easier to live with chronic pain if you

1. Realise that you have chronic pain.
2. Establish concrete goals concerning work, leisure time and togetherness.
3. Become angry at your pain when it outgrows you.
4. Take painkilling medication regularly as prescribed.
5. Try to get in best possible physical shape and makes sure to maintain it.
6. Learn to relax and uses relaxation exercises regularly.
7. Keeps busy.
8. Learn to put a time limit on activities and change between different occupations.
9. Get family and friends to support you in your healthy actions – not in your disablement.
10. Have good contact with your general practitioner.
11. Share your experiences and feelings with others who also have problems with pain.
12. Maintain hope.