not today , and start yelling back . Over time , connections to the thrive brain dwindle while those to the survival brain grow . With these changes , our pain tolerance and recovery prospects diminish . Every little stressor causes pain , and recovery feels impossible . In survival mode , we cannot heal , repair , or recover from pain . But hope lies in fortifying connections to the thrive brain . We can beef up these connections and learn to handle challenges with rational responses and not knee-jerk reactions . While we may not be able to avoid stressful situations or people , we can improve the ways we approach and process these challenges to limit pain .
Stress-relieving activities affect the mind and body simultaneously . An activity or practice that boosts well-being benefits the whole person . Going for a hike not only improves orthopaedic and cardiac health but also supports a healthy and resilient mind . We can take advantage of this connection and reduce physical pain with practices designed to tackle stress . Calming our mind helps relieve stress and pain in our body . So how do we take advantage of the mind-body connection ? The natural antidote to the stress response is the relaxation response , part of the parasympathetic nervous system , that stops the release of stress hormones and triggers hormones that relax us and enhance our sense of well-being . Our heart rate and breathing slow down , our blood pressure drops , and our tense muscles relax . By intentionally activating our relaxation response throughout the day , we can stop living triggered and on high-alert .
Mind-body activities such as mindfulness , meditation , yoga , breathing exercises , tai chi , and qigong have been conclusively shown to decrease pain , stress , and inflammation at the molecular level . But activating the relaxation response does not require a commitment to a formal practice . An easy way to do it is by spending at least ten minutes a day doing something calming and joyful that engages you — meditating , doodling , walking outside , taking a warm bath , reading a magazine , or enjoying any other screen-free activity . Let ’ s call it an adult time-out ( ATO ). During an ATO , you don ’ t have to answer to anybody , perform , produce , or achieve . Let go of what has to be done or what didn ’ t get done ; simply be present with the experience . As with any new skill , it grows easier with practice . Although these activities may appear to have no practical purpose or goal , they have a vital , powerful role in relieving stress and pain , and building resilience . Got ten minutes for your health ? It is just what the doctor ordered . Thankfully , there are many other little steps we can take to decrease stress , reduce inflammation , and ease pain . We can live better by tackling physical , mental , and emotional stressors with a complete approach to pain relief and prevention .
Based on the book The Pain Solution . Copyright © 2022 by Dr . Saloni Sharma . Reprinted with permission from New World Library . www . NewWorldLibrarycom
SALONI SHARMA , MD , LAc - Saloni is double board-certified in pain management and rehabilitation medicine . She is the medical director and founder of the Orthopaedic Integrative Health Center at Rothman Orthopaedics and has treated thousands of patients . She is also cochair of Pain Management and Spine Rehabilitation for the American Academy of Physical Medicine and Rehabilitation . A popular speaker at Google and an award-winning clinical assistant professor at Thomas Jefferson University Hospital , she lives near Philadelphia . More information at
www . salonisharmamd . com .
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