ACTIVE METHODS

Do Something You Love

Choose something that will not strain your illness or condition. Riding a horse or playing tennis, for example, may be out of the question for you. Play golf, watch birds, go for a leisurely shop, walk with a friend with a similar condition, or who understands your limitations, watch birds, play easy games with a child, play with a pet, do some easy gardening tasks, go for a short nature walk and collect rocks, or study flowers, or cloud formations, or look for your favorite stars and constellations.

Go For A Drive

Several people find this relaxing. The movement of the car can be soothing. It's also a good way to get away from it all and alleviate stress, which can, in turn, alleviate pain. Plug in a relaxing piece of music and drive. Caution: avoid this one if you are on any herb (like Valerian) or medication that makes you drowsy, and take your condition into account (i.e.. if your vision is impaired, you're having a dizzy day, etc.)

Pools

Water eases the body and the spirit. The feel of it soothes the skin. Just float and relax, or do some slow, simple stretches to work stiffness out of aching muscles. You may find that going to the pool regularly will help alleviate stiffness and muscle pain, not to mention easing the spasms associated with conditions like Fibro. Caution: for many conditions, like Fibro, bouncing, jogging, and sudden moves should be avoided as it can cause muscle damage and tearing.

Pools - Classes

Some pools may offer classes for those with conditions like yours. If not, AquaFit (aqua-aerobics) is often available, but inform the teacher of your limitations, and don't try to keep up with the class. Many chronic sufferers may find this a good way to loosen muscles and joints, to reduce pain on a more long-term level. Caution: consult with your doctor before starting any type of exercise program. For many conditions doctors do advise exercise, and this is a low-impact option, and is good for most, but not all, conditions.

Walks

This does not mean power walking. Simply walk around the yard or your block, if that's all you can manage. The idea here, is to do it slowly and enjoy nature. Stop and smell the roses. In our fast-paced lives, we often forget the healing power of just enjoying the beauty of the world around us.

QUIET METHODS (Non-Active)

Apple Cider Bath

Pour 2 cups of genuine (pure) apple cider into a tub of hot water and mix thoroughly. Remain in the tub until the water has cooled, and do not shower or bathe for at least 4 hours. This helps the body detoxify after physical exertion, and relieve pain, stiffness, and stress. Caution: always check with your doctor first before trying this one. Many conditions, such as some heart conditions, stroke survivors, high blood pressure, etc., need to be aware of risks that can be caused by high temperatures.

Aroma Therapy

This can be very beneficial for soothing and relaxing. Try several aromas to find out what works best for you. There are many types on the market, such as candles, scents, sprays, oils. You can also make your own by using sage leaves, thyme, lemon balm, mint, citrus (oranges), cinnamon sticks and cloves. Place the herbs or rinds in a pot with a little water and bring to a boil, then remove from the heat and let the scent fill the air. Caution: don't get too relaxed when using candles.

Baking Soda Soak

For sore feet from standing - in a tub or basin of cool water add baking soda and soak the feet for several minutes. For sore and swollen hands and feet - do the same but with warm water.

Electric Massagers

These can be great, if used properly, and for limited amounts of time. Too much of even a good thing can be bad. Hand held types are good for many types of pain, but chronic sufferers will find most of them too jarring or pounding, and this can lead to some muscle damage.

Foot Massage

This can ease pain all over the body, not just the feet, as many of the nerve endings there lead to other areas of the body, stimulating relaxation in them , as well.

Heating Pads / Hot Water Bottles

If you don't have either one of these available, use a pop bottle. This is good for many conditions, especially for helping loosen stiffened muscles and joints. Caution: Never fill hot water bottles (or the pop bottle) with boiling water. Always wrap the bottles with a towel or pillow case to protect the skin. Only use on one area at a time, and limit your use. Overuse can overstimulate the affected area and reduce its helpful effect. Let the affected area rest for a while, then apply the heat again as needed.

Ginger Bath

Boil a small piece of ginger, peeled and sliced, and allow it to steep for 30 minutes. Strain out the ginger and add the liquid to a warm bath and mix well. Soaking in this is very soothing and detoxifying. You can also use a handful of sliced burdock root boiled in 2 quarts of water. Caution: always check with your doctor first before trying this one. Many conditions, such as some heart conditions, stroke survivors, high blood pressure, etc., need to be aware of risks that can be caused by high temperatures.

Hot Tubs

These can be very therapeutic, soothing and relaxing tightened muscles and stiffened joints. Doing some mild stretches may be helpful for sufferers of fibromyalgia, arthritis, and similar conditions. To avoid "hot tub fatigue" it's best to shower with cool water afterwards to bring your body temperature back to normal. If you have a friend or family member with you, they might gently massage the affected area. Caution: always check with your doctor first before trying this one. Many conditions, such as some heart conditions, stroke survivors, high blood pressure, etc., need to be aware of risks that can be caused by high temperatures.

Icing

Using ice packs, crushed ice, or a bag of peas is excellent for swelling, for reducing headache pain, to ease sore muscles, and to relieve tension. Caution: Always wrap ice or the bag of peas in a towel or pillow case to keep your skin dry. Only use on one area at a time, and never use for more than a few minutes (5-10 minutes is plenty unless otherwise indicated by a physician or alternative health care specialist). If you suffer from arthritic pain, avoid using on those affected joints. Fibro sufferers may find this soothing, the caution here is not to keep the ice on any one place for too long.

Massage

If you can't afford a professional therapist, ask a family member or friend to do this for you. The best way to massage is in long, gentle movements, or to move over the skin in slow circular motions. Deeper massages should be done by trained therapists, to avoid damage, especially when muscles are stiff. Use massage oils or tiger balm, or other deep heat or ice rubs, to help ease the muscles. There are also tools to help. There are many kinds of "manual" massagers on the market. Ask around to see if you know of anyone who has tried them, and what did they like or not like about them. Look for quality, it's worth the extra price. And follow instructions closely.

Massage Therapy

If you can afford a professional, this is an excellent way to ease muscles, tension, and stress, and reduce pain. Caution: Make sure the therapist is certified. Ask to see the certification and/or license. There are some frauds out there, so make sure before you start. Many conditions can be worsened by someone who does not know what they are doing. Always tell the therapist what your illness or condition is so they can choose the best course of treatment.

Pop Bottle Massage

Using a glass pop bottle, massage it slowly back and forth over the affected area for several minutes. If it's the feet that hurt, sit down and roll the bottle under the bottom of each foot to release tension and ease sore muscles.

Reflexology

I'm not going to include a lot about this at the moment, though I may later include a section on hand reflexology. I prefer hand reflexology only because it's something you can do yourself, anytime, anywhere. If you know of someone who can do foot reflexology, go for it. It's been my experience that the results are longer lasting using that route, possibly because it's someone else doing the work while you relax.

Saunas

Real saunas have steam, but many saunas nowadays are dry-heat. Both are therapeutic for sore muscles, aching bones, for relaxing tension, and easing stress. This also helps sweat out toxins, and people with fibro who swell up will often find that this helps reduce the problem. If you swim, taking a sauna afterwards will help the skin get rid of much of the chlorine. Asthma sufferers may want to take a wet cloth in with them to help them breathe, if it's the dry-heat type. When using a sauna, always have water nearby; it's important to replace the water you have lost, or the muscles and organs suffer. Sauna should not be used to reduce water retention. Caution: check with your doctor to see if your condition can be worsened by the high temperatures. Remain no longer than 15 to 20 minutes in the dry-heat saunas, and about 30 minutes in the regular (steam) sauna. Listen to your body, it will tell you when it's time to leave. Avoid using the sauna with a headache; most times this will only worsen the condition.

Shower Massage

If this is an option you'd like to choose, first of all, don't skimp. Choose a good hand-held model that offers a "gentle" massage setting. Keep the water moving over the affected area; never let it stay in one place for more than a few seconds at a time. Caution: many shower massagers simply "pound" and do little to actually ease strained and painful muscles and joints. This can cause more stress to an area that is already taxed by stiffness and/or pain.

Tiger Balm

There are two type of tiger balm, one is white, and one is red. Ask your pharmacist, or health food store representative, which would be best for your particular kind of pain. Tiger balm soaks into the skin, and so is difficult to wash off your hands; try covering your hand with plastic wrap or a sandwich bag before applying. To ease congestion, use an old pot, put in a cup of water, add 1/8 teaspoon of white tiger balm, and bring to a boil. Remove the pot from the heat and breathe in the steam. Caution: the red tiger balm does stain, so cover the area with a cloth, plastic wrap, or wear old clothes when using this one. Also, avoid getting the balm near the face.

Warm Baths

Take a good book in with you. Put on some soft music. Use aroma therapy candles, scents, or oils. Put a "do not disturb" sign out, and let the kids know that for the next while, you are to be considered "not home". Use baking soda, epsom salts, sea salt, or bath clays (preferably ones prescribed by an alternative health care specialist, to reduce risk of allergic reactions). Baking soda draws toxins out, such as bug bites and wasp stings. Sea salt is a natural disinfectant, but be sure to rinse off well afterwards, so as not to dry out the skin. Caution: avoid hot water if you have conditions worsened by high temperatures; as with hot tubs, check with your doctor.

Warm Water Rinse

If your hands are the pain-ridden area, rinse them under warm running water several times throughout the day.

DISTRACTING METHODS AND VISUALIZATION

I have put Distracting Methods, Visulaization and Relaxation Methods together, because many of these methods are used in combination. This deletes redundancy.

Do Something You Love

Finish a needlework project, update your stamp album or coin collection, study up on stars, birds or wildflowers for your next nature-walk, label your rock collection, play a favorite video game, or a favorite video, check out the Internet, read a new book, paint, write a poem, compose a song, play a musical instrument, study the latest sports stats, read the latest aviation magazine, but choose something totally absorbing.

Listen to Something Peaceful

There are many quiet and beautiful pieces of music that you can choose from. There are also recordings of whale song, wolves, birds, the ocean, and other sounds of nature. When using this method, lock yourself away from the kids, work, whatever, and choose someplace quiet. Then put your feet up and focus totally on that recording. If it's music, visualize a scene that that music might depict. If it's the sounds of nature, be there. Create in your imagination the sight, smells, and other sensations that would go with that sound.

Positive Self-Talk Responses

If someone asks how you are --- smile and say something like "I am great" or "I am fabulous" or "I am fantastic". But that's not how I feel. Don't give your pain a vote. You are an great person; the "you" inside is incredible. It's easy to complain when you hurt, but that only reinforces the pain because we are "programming" our brains to choose the pain over healing by verbally focusing on it.

Rocking Chair

This can be relaxing for many people. Sit and enjoy a warm herb tea (like chamomile and lemon) and listen to a peaceful piece of music, and just rock softly.

Write a Letter

If the pain doesn't inhibit this, write a long letter to a friend. Write only positive things. Avoid any reference to your health. Focus only on that friend, and what you'd write to them about if the pain were not in your life.

Write a Letter

Write a letter to the pain. Okay, it sounds crazy, but bear with me. Put in the letter all that you are feeling, how much it hurts how angry or frustrated you are. Get it all out on paper. Make it as long a letter as possible. Then, when you've said it all, rip the letter to shreds or burn it in a large ashtray or bowl. It's very empowering, and gets out a lot of the emotional pain that accompanies the physical, and hinders healing. Then head for the tub, or do something relaxing that you love to do and focus on that.