It’s no secret that stress can lead to emotional and physical symptoms, including pain. As a result, learning to deal with anxiety and tension effectively should be a major part of your chronic pain management. Here are a few tips to get started. 

How to Deal With Stress Effectively

1. Use Mindfulness Meditation

According to research from Johns Hopkins University, this type of meditation can reduce stress, anxiety, depression and pain. To get started, sit in a comfortable, upright position and pay attention to each breath. When your mind wonders due to pain or distracting thoughts, gently bring your focus back to your breathing. For the best results, do this for around 20 minutes daily. However, even five minutes is enough if you’re short on time. 

2. Care for Your Body

This is a big part of both chronic pain management and coping with stress. A lack of sleep can contribute to anxiety and nervousness, so make sure to get to bed early. Avoid screens during the hour before bed, as blue light can make it difficult to fall or stay asleep. 

Additionally, build a diet that centers around stress-busting foods, such as complex carbs and oranges. The former boosts serotonin and takes longer to digest, preventing weight gain. Some good options include pasta, oatmeal and whole grains breads. Eating oranges regularly helps boost your immune system and reduce stress, as they contain plenty of vitamin C. 

3. Connect

Humans are social beings, so it’s important to make time for friends and family members. If you’re feeling stressed, talk out your issues with someone you trust; this will help you understand the problems you’re facing, and the other person may suggest solutions you haven’t thought of. Also, speak to a medical professional if you feel that your stress is no longer manageable. A doctor may prescribe anxiety-reducing medication or suggest seeing a therapist, who can help you find coping mechanisms.

When you’re dealing with stress that’s leading to pain, contact iSpine Pain Physicians. Serving Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, MN, their chronic pain management specialists will help you feel your best. They use cutting-edge treatments and provide compassionate care that puts patients first. Call (763) 201-8191 to speak to a team member, or visit their website to learn more about their services.