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Welcome to the PainSupport Newsletter
Editor: Jan Sadler, MBE No.249 December 2015

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.

Come and join us on our Forum for your concerns and comments.
Go to our Shop for books, relaxation CDs and Downloads.

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


Step back into Calm
by Jan Sadler
calm woman
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.
gold star
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!

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

Three top tips for a calm Christmas

  • 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.


    Christmas treats - for you or someone else

    Some suggestions for you:
    foaming bath wash
    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

    relax 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 Links

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

    Free e-cards
    Free cards to support charities:
    Natural History Museum:
    Farm Africa:
    Art cards from Moma:
    Not free but just a small subscription for these terrific e-cards:

    Pilates DVD for lower back pain

    Pilates DVD
    We know how vital it is to exercise – having the willpower to do it every day or at least 3 or 4 times a week is another matter! Pilates exercises are often recommended for people with back and other problems. Using a simple, straightforward DVD will help to keep you motivated.

    VeeBee47, a London member, has the DVD 'Pilates for Lower Back Pain' and says,

    'If you can hardly move and need basic slow Pilates exercises with slow, plain explanation, this is the one for you.'
    Pilates DVD at Amazon

    Please check with your doctor before using, to make sure the exercises are suitable for your particular condition.

    Be cool, calm and collected for Christmas

    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, Holland and Barrett and Woman's Weekly Magazine. Full details from our Shop

    A Good Night's Sleep 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.
    Pacing Workbook And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00.

    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.

    Just for You - worksheets and downloads all at no charge
    NB Print the above two Pain Diaries to keep track of your pain and find out what affects it. Use your Diaries to show your doctor how your pain affects you.
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    1. Discussion Forum
        Discussion Forum

    Air your difficulties. Talking to others is good for you. It's also incredibly good for you when you give your support to other members.

    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.

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

    Knee pain
    PIP award
    Nerve pain medication
    Diet and allergies
    Spinal Cord Stimulator (SCS)

    Some of our most popular general interest topics
    The latest good books as recommended by our members
    Laughter is the best medicine See our bank of jokes
    Hobbies and Crafts Album Photos of members' craft work.
    Plants and Gardens Garden chat and photos of members' gardens
    Easy Meals Lots of ideas for quick to prepare meals
    'Today I am...' A snapshot of each other’s lives. What's going on with you today?
    For those in pain to pass on to family and friends to help them understand.

    2. Contact Club
    To find friends, join our more confidential Contact Club.
    Contact Club

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

    You are also welcome to forward this newsletter to a friend


    Laughter is the best medicine

    christmas crackers

    Christmas Crackers

    'Doctor, Doctor, I keep thinking I'm a Christmas bell!'
    'Just take these pills - and, if they don't work, give me a ring!'

    What did Adam say on the day before Christmas?
    'It's Christmas, Eve!'

    What's the most popular wine at Christmas?
    'Do I have to eat my Brussels sprouts?'

    As a little girl climbed onto Santa's lap, Santa asked the usual,
    'And what would you like for Christmas?'
    The child stared at him open mouthed and horrified for a minute, then gasped:
    'Didn't you get my email?'

    What did Father Christmas do when he went speed dating?
    He pulled a cracker!

    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
    christmas bells
    Jan Sadler, MBE
    A very Merry Christmas to everyone!
    Keep smiling, 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