Welcome to the latest PainSupport newsletter. In our monthly newsletters we give you all the top tips and techniques to help you manage your pain and live life to the full.

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Go to our Shop for books, relaxation CDs and Downloads.

But first, read how to step back into calm from the flurry of Christmas...
 
 

In the run up to Christmas and during the festivities it's easy to get frazzled and I find it is essential to take the occasional step back from what I'm doing. A step back into a calm space where there are no lists to be finished, cards to write, presents to buy, parcels to wrap...

I go to a space where time seems to stand still. Being in this space calms my nervous system and kick starts my body's natural relaxation response.

So, where is that calm space?

Well, that calm space is always inside you, waiting for you to enjoy it. But you need to know how to access it – and to remember to use it.

You can find your own calm space in the 'Step Back into Calm' method described below.

This technique can be used when you are on your own or even amongst other people. The technique helps your nervous system to calm down and is one of the most simple and useful techniques you can ever learn.

Step Back into Calm
This technique only takes a minute or so to do, so practice when you can throughout the day.

1. Stop everything you are currently doing and close your eyes or, if you are with others, just lower your gaze.


2. Take a moment to sense any tension in your body or mind. Are you feeling anxious? Were you rushing what you were doing? Do you feel tired and in pain?


3. Now, take a mental step back from these things and slowly breathe out.


4. Breathe out anxiety and tension. Take a few more slow, deep and gentle in- and out-breaths. Allow any areas of tension to soften and relax on the out-breath.


5. Become more aware of your whole body and the ground beneath your feet. Then gently come back to your surroundings.


6. Sense how much more calm your mind is, how more spacious your body feels. You may notice your pain levels have reduced and that you can think more clearly.

When you return to what you were doing, take your time. Carry on with your work from a place of calm rather than a place of rush and hurry.

This technique will improve the quality of your life more than almost anything else. The technique will also help to conserve some of your valuable energy. Used regularly throughout the day it will leave you free to enjoy the sparkle and excitement of Christmas – and all the days ahead.

A very Merry Christmas to everyone!

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Find out more...
Relaxation information From our website
Relaxation Downloads from our Shop. Relaxation CDs are also available in the Shop.
Download our Worksheets:
Relaxation Collection 1.Visualisation & relaxation techniques.
Relaxation Collection 2. Relaxation & relief from stress and pain
 

Plan ahead and be totally realistic as to what you can - and can't - do.

Take care of yourself. Eat healthily, keep hydrated and get enough sleep and rest periods every day.

Above all, enjoy what you do.

 

Some suggestions for you:

Foaming bath wash Neal's Yard organic infusions of mineral-rich seaweed, juniper and comfrey, combined with essential oils of lemon, lavender, pine, juniper and therapeutic arnica extract create this lovely foaming bath wash to easy away aches and pains. It would also make a lovely Christmas present for some lucky person.
Neal's Yard bath wash


3 for the price of 2
Marks & Spencer offer three items for the price of two in their Christmas department. For example, you can buy three of this gorgeous French Vanilla Scented Candles for the price of two. They have everything from wrapping paper to decorations included in their offer.
Marks & Spencer candles

Stay cosy this winter. Block those draughts with one these bright draught excluders. These are on Ebay but similar draught excluders can be bought elsewhere too.
Ebay draught excluders
 

Christmas Fun
Here's one for your inner child to enjoy! Follow Santa's Christmas sleigh journey around the world: www.noradsanta.org

Free e-cards
Free cards to support charities: www.care2.com/ecards
Natural History Museum: http://bit.ly/1MFEtpI
Farm Africa: www.farmafrica.org
Art cards from Moma: www.moma.org/ecards/
Not free but just a small subscription for these terrific e-cards: www.jacquielawson.com
 

Chill out at Christmas - if you don't do it already, set aside 10-15 minutes each day for a relaxation session with one of Jan's relaxation Downloads or CDs. Try one, they work! Choose from any of the recordings below, they are all wonderfully relaxing and soothing.

All of Jan's CDs have been voted top relaxation CDs by people such as BackCare.org, Holland and Barrett and Woman's Weekly Magazine. Full details 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. Download CD or book, including the CD
	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. Download CD or book, including the CD
	Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief. Download CD
	'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. Download CD
	And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00. Download

Jan's CDs always include simple techniques for breathing for pain relief. Also, of course, there are tracks for pure relaxation using visualisation and relaxation techniques. 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.
 

We have lots of goodies for you.

Click the links below for some really useful downloads.

• 'How to Find a Diagnosis' tips and checklist download
• Your 'How to Be as Well as Possible - Every Day' worksheet
• Your 'Affirmations/Mood Changers/Feel-good Words' worksheet
• Relaxation Collection 1. Visualisation & relaxation techniques
• Relaxation Collection 2. Relaxation & relief from stress and pain
• Step 1 of your goals. Your Goals worksheet
• Step 2 of your goals. Your Goal Achiever worksheet
• Log 1: Diary of your pain levels
• Log 2: How feelings & activities affect your pain