September is recognised as Self-Care September, an ideal time to reflect on how we look after ourselves. For people living with chronic/persistent pain, self-care is far more than a luxury – it is a vital part of managing pain, protecting mental health, and improving quality of life.
When you live with persistent pain, the term “self-care” can sometimes feel unhelpful. The typical advice of taking a bubble bath or lighting a candle may sound pleasant but often doesn’t touch the daily challenges of chronic pain management. Real self-care needs to be practical, meaningful, and tailored to support both body and mind.
Why Self-Care Is Essential in Chronic / Persistent Pain
Chronic pain impacts every aspect of life: sleep, mood, concentration, relationships, and even your sense of identity. Without self-care, stress levels rise, energy levels fall, and pain can feel more overwhelming.
Self-care is not about being selfish. It’s about building resilience and learning strategies that reduce stress and create moments of calm. Importantly, it helps break the vicious cycle where pain leads to exhaustion, which in turn amplifies pain.
Unusual Self-Care Ideas for Chronic / Persistent Pain
This Self-Care September, let’s go beyond the clichés and explore self-care strategies that genuinely support people living with chronic pain. Here are some unusual approaches you may find helpful:
1. Micro-Moments of Mind-Wandering
Instead of structured mindfulness, try daydreaming for five minutes. Allowing your mind to drift freely reduces pain-related rumination and gives your brain a chance to reset.
2. Creative Play Without Pressure
Forget about producing “perfect” art. Doodle, mould clay, or hum a tune. Playful creativity stimulates reward pathways in the brain and offers a gentle distraction from pain.
3. Sensory Substitution for Pain Relief
Experiment with touch, sound, or temperature. Hold a smooth pebble, wrap up in a weighted blanket, or listen to rainfall sounds. Redirecting your sensory system can bring soothing relief.
4. Escaping Through Storytelling
Listening to or reading fiction can transport you into another world. Immersing yourself in a narrative is proven to reduce perceived pain intensity and improve emotional wellbeing.
5. Scheduled Stillness
Rather than constant distraction, give yourself permission for short periods of stillness. Close your eyes, slow your breathing, and allow your nervous system to rest.
6. Acts of Micro-Kindness
Do something small for someone else – send a thoughtful message, share a kind word, or smile at a stranger. Simple acts of kindness can reduce stress and increase feelings of connection, which buffer against the impact of pain.
Self-Care September: A Gentle Invitation
Self-care doesn’t need to be complicated. Choosing one small but intentional act each day can help you manage pain more effectively, boost resilience, and support your mental health.
This Self-Care September, I invite you to try one of these unusual self-care strategies. Notice how it affects your mood, energy, and relationship with pain. Over time, these small, compassionate actions can make a real difference, helping you to live more fully – even with chronic /persistent pain.
Wishing you a less pain day
Dr Sue