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Welcome to the PainSupport Newsletter
Editor: Jan Sadler, MBE No.241 April 2015
The Secret of Pain Control
by Jan Sadler
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There were dramatic changes to my life when, many years ago, I developed chronic pain after an accident followed some years later by an operation which failed to help. I tried medication to relieve the pain, of course, and also every therapy, device and supplement I could find. All to no avail.

I was very restricted in what I could do. First of all, I had to give up my job because of the pain. Then I found normal activities gave me a major flare-up of pain. Driving was impossible, as was taking my dog for a walk, working in the garden or even making a meal. I spent most of my time flat on my back, in an attempt to recover from trying to do something 'normal'. I began to feel helpless and out of control.

I'm sure this is a familiar story for many of us.

There seemed to be no escape from these problems until one day I heard on the radio about a new pain self-management programme in London. This programme helped people to come to terms with pain and to learn skills to control and reduce pain.

I was impressed by what I heard. I determined to find out all I could about pain self-management. There was no internet back then, so the local library helped me find relevant books.

I learnt four basic facts. To overcome the feelings of helplessness and get back on track -
  1. I needed to regain a sense of control.
  2. I needed to break the belief that I couldn't do anything without causing more pain.
  3. I was guaranteed to fail if I kept doing things in the same way as I had before pain.
  4. I needed to take small steps and achieve some small victories, and then build upon them. Even a tiny piece of success is proof that we can succeed, that we do have some power and control.

I decided to take a walk each day. Initially I only walked an incredibly short distance as it was important that I didn't increase the pain. When I could do that for a few days without extra pain, I walked a few steps further. In that way I very slowly built up my walking distance. I kept a record of how many steps I took each day so I could see my progress. I felt so pleased and proud of this achievement. I felt I was getting back in control.

Even now, I still aim make improvements in walking and in other aspects of my life. If, like me you can't walk long distances, try three or four very short walks throughout the day. This still has all round health benefits including a great sense of achievement and control over the pain.

The approach I use is called 'pacing' and 'goal setting'. These techniques are the cornerstone of all Pain Management Programmes.

No matter your level of ability right now, you too can learn skills to control and reduce the pain and widen and enjoy your life even more.

Find out more...
Pacing information From our website
Pacing Workbook From our Shop
Jan's best selling Pain Relief Book and CD From our Shop
Step 1 of your goals. Your Goals worksheet
Step 2 of your goals. Your Goal Achiever worksheet

Tips to gain control over your pain
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Work on one new goal at a time.

Choose something that is important to you.

Set just one small and realistic goal for yourself.
  • Break down the goal into smaller chunks so you don't do too much at a time.
  • Your aim is to increase your activity slowly, at a rate that does not increase your pain.
  • You could time yourself if it helps you to remain in control.
  • Imagine you feel calm and are handling the situation well.
  • See yourself doing your activity easily and freely.

Remember that we don't always get it right and sometimes flare-ups will happen. Just start again. Maybe drop back a step or so until your pain evens out again.

Finally, praise yourself - over and over.

And - keep going!

There's a section on finding and setting goals in our Pacing Download Workbook

A question?

Do you have any practical day to day challenges with pain and how it affects your life? If you do, you are welcome to send your question to me for discussion in a future newsletter. You would remain anonymous, of course. Whatever affects your life probably affects many of us. This is a great way to support each other.

Email PainSupport here

or use our online Contact Us form here

An Invitation…
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Find new friends who truly understand
If you’re not already a member, why not join our highly successful, popular and free Confidential Contact Club? Ease the pain by sharing life's ups and downs with those who understand. Here is message received from Amy, a member of the PainSupport Contact Club,

I must thank you for starting the Contact Club. I read through everyone's descriptions and chose a couple of people to write to. We hit it off straight away and are now the best of friends. It's made such a difference to my life. Thanks again Jan. Amy, Surrey UK

Register for the Contact Club at the end of our Contact Club page.

Relaxation for pain control

All of Jan's CDs have been voted top relaxation CDs by people such as, Holland and Barrett and Woman's Weekly Magazine. All are available from our Shop

Get A Good Night's Sleep! Our CD is rated the top sleep CD by Woman's Weekly, it really does work, sleep virtually guaranteed.
CD or book, including the CD
Pain Relief Without Drugs Our highly recommended Pain Relief Without Drugs CD is ideal for anyone with pain. The first track is a short talk by Jan, which is followed by five different truly relaxing tracks.
CD or book, including the CD
Relax and Release your Pain Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief.
Perfect Relaxation 'Perfect Relaxation' is just what its name says. Eight different tracks of perfect relaxation. Explore a tropical paradise, take a walk by the sea, relax by a stream or discover your own secret hideaway.

Jan's CDs always include simple techniques for breathing for pain relief. Also, of course, there are tracks for pure relaxation using visualisation and muscle relaxation. All you need to do is listen to Jan's soothing voice and your pain and tension will float away!

Go to our Shop to download or buy CDs or books.

Pet and plant therapy
dog and cat
It has been scientifically proven that people with a plant or animal to look after do better than those without. Caring for something is a responsible job and has real health benefits.

Our pets can actually make us physically and mentally healthier. Just the presence of our pets can lift our spirits and help us relax. Stroking your pet actually reduces blood pressure. Pet owners suffer from less depression and cope with grief, stress and loss better. Dogs especially help us get out and enjoy the outdoors while getting some regular exercise.
Benefits of pet ownership

Plants have the benefit of helping to detox your home by absorbing vapours from items around the home. NASA scientists scored ivy with top marks for improving oxygen levels all over the house.
gerbera daisy
Try Gerbera daisies to help freshen stuffy rooms and stand an ivy or peace lily near your computer. Take care if you have a cat as some plants are toxic to them.
The ASPCA have a list of toxic and non-toxic plants for cats:
ASPCA toxic plant list

Buy plants online from:

Pet Therapy link
Pets as therapy


It worked for me!
A member's recommendation
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Ann R, a PainSupport member, has recommended the HDA Patient Care Trust. She says they were very helpful.

The HDA say that you can have an impartial and informed second opinion on your healthcare. Their aim is to give patients a free second opinion when they feel as if they have reached a roadblock in their treatment. They review medical histories and give patients an independent, unbiased opinion from one of their doctors or specialists. There is no charge for the service.

You can contact them at any time when you feel you’ve exhausted the advice and treatment you can get through your own doctor and the NHS. They say they don’t exclude any medical conditions.

Please tell us!!
If you try any product or idea that helps you in some way please let us know. Even if it only reduces symptoms a little, it may help others too.
Click here to email PainSupport
Contact Us here

Just for You - worksheets and downloads all at no charge

We have lots of goodies for you.

Click the links below for your really useful downloadables.

NB Print the above two Pain Logs to keep track of your pain and find out what affects it. Use your Logs to show your doctor how your pain affects you.

Discussion Forum
Some of the latest forum topics - join in and have your say!

Physio and trigger point therapy
Volunteers required in London for study in low back pain and movement
Nerve pain

Links to some of our regular popular topics
Spinal Cord Stimulator (SCS)
Our members recommend the latest good books
Laughter is the best medicine
Ideas for easy meals
Join our hobbies/crafts topic & photo album
Join our garden topic & photo album
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Visit our Discussion Forum
If you haven't yet been to our forum, take a look and bookmark it. There may well be a question you can answer for someone, or you may want to post a question of your own - or just read the entries, they are always interesting.
Discussion Forum

Or to find friends, you are welcome to join our more confidential
Contact Club

If you haven't done so already, sign up here for our monthly email Newsletter & and your Toolkit for Pain Relief download.

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Words of Wisdom...
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'If you want a new tomorrow, then make new choices today.'
-- Tim Fargo

Laughter is the best medicine

smiling girl cartoon Accidentally ordered a ton of Tip Ex today.
Big mistake.

I've just finished reading the dictionary.
Not much of a story, but it was really well explained.

Computers are like air conditioners.
They work fine until you start opening windows.

I've got a very short attention sp

We have thousands of jokes in our Laughter is the best medicine series on the Forum, here's a link to all the latest:
Visit our Joke Bank

You are welcome to add some jokes too - as long as they are nice and clean, of course!

Editor's Note

We hope you've enjoyed the PainSupport newsletter and find the information useful. Send us your comments and items for the newsletter, we love to hear from you.

Email PainSupport here
or use our online Contact Us form here
Jan Sadler, MBE

All best wishes - keep smiling - and keep moving!
Jan at PainSupport

More about pain relief here

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You may print the above Newsletter for your own personal and private use but if you wish to use all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.

Many of the tips, treatments, herbs and supplements mentioned in this newsletter are not from medical sources. Check with your doctor and use your own discretion before trying any of the suggestions to ensure they are suitable for your condition and to avoid interaction with any medication you are taking. Always have any undiagnosed pain checked out by a doctor.

PainSupport is not responsible for the content of any other website mentioned. PainSupport NEVER passes on your email address to anyone else without your prior permission.

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© Jan Sadler 2015