Retraining the Brain: Mindfulness, Every Little Bit Helps
What Is Chronic Pain?
When it comes to chronic pain it is not just a symptom but a complex sensory processing disorder. It reshapes how our nervous system processes pain signals, a topic we've previously touched upon.
Here's a simple breakdown: When we feel pain, it's usually a linear process. Sensory nerves sense the pain, relay it to the spinal cord, which then sends it to the brain for interpretation. In chronic pain scenarios, the system goes haywire. The brain starts receiving persistent, amplified pain signals, even when there's no injury.
The consequence? The very structure and function of our nervous system changes. Think of it as the nervous system getting stuck in an overwhelming loop of pain and overactivity. Hence, it's often termed a "maladaptive learning" process.
Additionally, living with chronic pain keeps us on constant high alert, which can spill over into every corner of our lives. And it's rare for chronic pain to just "go away." For most, the aim isn't total relief, but better days, more often, and making the tough days a tad bit easier. And that's where innovative research and techniques, like mindfulness, come into play.
Understanding Chronic Pain through the Lens of Three Researchers
Chronic pain isn't merely a perpetual sensation of hurt; it's evidence of a nervous system that's evolved to perceive pain with heightened sensitivity. But what if, with the right tools, we could "retrain" this very system? This isn't the stuff of science fiction but of robust scientific investigation. The pioneering work of three researchers – Jon Kabat-Zinn, Fadel Zeidan, and Melissa Rosenkranz – provides us with insights into how.
Jon Kabat-Zinn: Mindfulness as a Counter to Hyperactivity
Jon Kabat-Zinn's research is centered around Mindfulness Based Stress Reduction (MBSR), a combination of mindfulness meditation, body awareness, and yoga.
How it affects those with chronic pain: Imagine a piano that plays louder than it should. Every key press results in an exaggerated note. Chronic pain sufferers experience something similar with their nervous system – an exaggerated response to pain signals. Kabat-Zinn’s MBSR works like a volume control, helping to dial back this exaggerated response.
For example, in one of Kabat-Zinn’s studies, patients who practiced MBSR saw their pain levels, measured by the Pain Rating Index, reduce by an average of 58%. Notably, this was not just a reduction in perceived pain, but also improvements in overall well-being, anxiety, depression, and self-esteem.
For someone with chronic pain, this means potentially turning a “screaming” pain signal into a more manageable whisper, allowing for a life with increased good days and more tolerable bad ones.
Fadel Zeidan: Changing Brain’s Pain Processing
Fadel Zeidan’s work delves deep into how mindfulness meditation alters the brain's perception of pain.
How it affects those with chronic pain: Consider the brain as a sophisticated alarm system. In chronic pain sufferers, this system is a little too eager, sounding alarms even when the threat is minor or non-existent. Zeidan found that through mindfulness, we can "reprogram" this alarm system.
One of his studies showcased that individuals practicing mindfulness meditation experienced a 57% reduction in pain intensity, whereas the control group only experienced a 40% reduction. In another study focusing on fibromyalgia patients, the mindfulness group experienced the most significant reductions in pain.
For a chronic pain sufferer, Zeidan’s research implies a promising possibility: to reset their overactive alarm system and experience genuine relief.
Dr. Melissa Rosenkranz: Emotional Regulation in Pain Management
Rosenkranz studies how mindfulness can influence the emotional response to pain, focusing particularly on the regulation of emotions.
How it affects those with chronic pain: Pain isn't just a physical sensation. The distress from enduring pain, day after day, can induce emotional turmoil. Rosenkranz's work suggests that, through mindfulness, it's possible to cultivate a better emotional landscape even amidst pain.
For instance, one of her studies involving mindfulness meditation revealed that participants had not only reduced pain ratings but also a diminished inflammatory response. Another study emphasized how experienced meditators, when exposed to stress, displayed a milder physiological response compared to non-meditators.
This is invaluable for a chronic pain sufferer, offering a twofold benefit: not only can they potentially experience reduced pain, but they can also navigate the emotional challenges of chronic pain with more resilience and grace.
Resources For Mindfulness
In essence, these researchers provide compelling evidence that the nervous system's altered state due to chronic pain can potentially be "re-learned" or adjusted. Engaging in mindfulness, as the data suggest, is akin to giving our nervous system a new lesson plan – one that can guide it away from the endless loop of pain and toward a state of balance and relief. If you're on a journey to find relief from chronic pain, consider incorporating these mindfulness-based strategies into your daily routine.
I’ve been engaged in mindfulness activities over the last year consistently and can tell a difference in how I show up both in work, life, and my relationships when I stay consistent versus when I’m slipping and haven’t practiced in awhile. Some of the tools I’ve utilized are:
I hope you’ve enjoyed this blog! And as always if you have any questions feel free to reach out by emailing me at drcoffman@optimizecolumbus.com
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