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Coping with Chronic Pain and the Festive Season

Whilst the festive season is meant to be one filled with joy, for some suffering with Chronic/Persistent Pain it can come with fear of flare ups.  I hope this article will help you manage the season and hopefully avoid those flare ups.

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The festive period can be a time of joy, but for those living with chronic or persistent pain, it may also bring challenges.  This time of year can often come loaded with stress and triggers especially for those with lost ones.  The hustle and bustle of the holidays, social commitments, change in routine, and increased expectation can heighten stress and thus exacerbate pain.  However, with some strategies, you can navigate this season with greater ease.  Here’s a guide to help you do this and make the most of the holidays.

1. Nourish Your Body with Smart Nutrition

What you eat can play a significant role in managing inflammation and ultimately your pain. During the holidays, it’s easy to indulge in festive treats, but balancing these indulgences with nourishing choices can help minimize pain flare-ups.

• Anti-Inflammatory Foods: Incorporate foods rich in omega-3s (like salmon, walnuts, and chia seeds), antioxidants (berries, spinach, and sweet potatoes), and spices like turmeric and ginger, which have natural anti-inflammatory properties.
• Stay Hydrated: Alcohol and sugary drinks are staples at many holiday gatherings, but dehydration can worsen pain. Alternate each alcoholic drink with a glass of water or herbal tea to stay hydrated.
• Mindful Portions: Enjoy festive foods in moderation, but try to avoid overeating, which can trigger discomfort and fatigue.

2. Prioritise Rest and Recovery

The holiday season often demands a lot of energy, but rest is crucial for managing chronic pain. Overcommitting can lead to exhaustion, which may worsen symptoms. The phrase “burning the candle at both ends” springs to mind.

• Plan Rest Breaks: Incorporate downtime into your schedule, even if it means stepping away from festivities for a quick nap or a moment of quiet.
• Practice Gentle Movement: Engage in activities like yoga, stretching, or short walks to promote circulation and relieve stiffness.
• Set Realistic Expectations: You don’t have to do it all. Prioritize activities that bring you the most joy and let go of unnecessary tasks.  Put yourself first.

3. Manage Holiday Stress and understanding the emotional component

Stress and emotion are significant triggers for chronic pain. The key to enjoying the season is finding ways to manage these effectively.

• Simplify Your To-Do List: Delegate tasks when possible, or consider scaling back on elaborate traditions. Remember, the holidays are about connection, not perfection.
• Breathing Exercises: Deep breathing or meditation can help calm your nervous system and reduce pain sensitivity. Try spending a few minutes each day practicing mindfulness.
• Focus on Joy: Engage in activities that uplift you—whether it’s listening to your favourite music, watching a comforting movie, or spending time with loved ones who understand your needs.
• Emotional Triggers: This time of year can be littered with emotional triggers especially if it reminds you of lost ones or past memories.  These triggers can also trigger pain especially if the memories carry an emotional component.
• People Pleasing Perfectionists: Pain favours these types of people, so work out what your true values are over this season and just stick with that.  That may look like saying no to social events you don’t want to go to, doing less baking, not thinking your house has to look like a Santa’s grotto, buying less presents and focusing on your presence with the people you love.

4. Protect Your Sleep Routine

Quality sleep is essential for managing chronic pain, but the holiday season can disrupt your schedule.

• Stick to a Sleep Schedule: Aim to go to bed and wake up at the same time each day, even during the holidays.
• Create a Relaxing Evening Ritual: Wind down with calming activities like reading, light stretching, or a warm bath before bed.
• Limit Evening Stimulants: Avoid caffeine, heavy meals, or screen time late in the day to improve your sleep quality.

5. Master the Art of Saying No

One of the most powerful tools for protecting your health during the festive season is learning to say no.  Remember pain favours the ‘people pleasers’ amongst you. 

• Set Boundaries: Politely decline invitations or requests that feel overwhelming. A simple “I’d love to, but I need to rest” is a kind yet firm way to honor your limits.
• Communicate Your Needs: Be open with friends and family about what you can and cannot do. Most people will appreciate your honesty and adapt accordingly.
• Focus on What Matters: Prioritize the activities and people that bring you the most joy and let go of the pressure to do everything.

Final Thoughts: Be Gentle with Yourself

The festive period can be a challenging time for those with chronic pain, but it’s also an opportunity to focus on self-care and meaningful connections. By prioritizing your well-being through thoughtful nutrition, rest, stress management, sleep, and setting boundaries, you can create a holiday season that feels fulfilling and manageable.

Remember, it’s okay to prioritize yourself. Your health and comfort are gifts not just to yourself, but also to those who love you. Here’s to a season of peace, joy, and gentle self-care.

I hope you have found this useful.  Should you like tips on recipes, meditations techniques or holiday friendly exercises then please get in touch.  Most importantly, have a wonderful holiday season.