8 simple ways to temporarily distract yourself from chronic pain

Sometimes chronic pain just won’t go away and you need a way to distract yourself from it. Here are a few options that may bring you temporary relief:

1. A relaxing salt bath

A bath can be wonderfully relaxing, especially when you are in pain. I like to lock myself in the bathroom so no one will bother me. I take a book and a glass of ice water and think of nobody but myself for a whole thirty minutes. It does wonders for my mental and physical health.

2. Listen to music

There is a lot of power in music therapy. Trained music therapists use it as a means of conditioning the patient to relax and release pain and stress, and this is an effect you could produce at home. Listen to something calm to help you relax your muscles. Listen to something upbeat if you’re feeling depressed about your pain. Listen to something empowering if you are discouraged about your illness. Find something that makes you feel better, whatever it is.

3. Focus on breathing

Focusing on your breathing can impact your stress levels and even lower your blood pressure. Just taking a few minutes to try some breathing exercises can help you focus your mind on something else behind the pain.

4. Notice what is going on around you

Sit in a comfortable spot and observe what is going on around you. Notice the ceiling fan spinning, the sound of the neighbor’s dog barking, the hum of the air conditioning, the colors on the wall. Focus on everything but your body. You can even listen to a guided meditation if that is your preference.

5. Laughter

Sometimes laughing is the last thing you want to do when you are hurting, but it has been shown to have some influence in the reduction of pain. For me personally, I find that talking to a friend is what makes me laugh. However, if I am by myself I often use the internet to keep my chuckling. There are enough amusing videos out there to keep you laughing for hours.

Another option is to watch a goofy tv show or movie. I have a couple of go-to comedies for when I need cheering up (I’ve seen all the seasons of The Office and Parks and Recreation multiple times).

*If you really need a laugh you can check out my sarcastic version of how to distract yourself from pain.

6. Enjoy the outdoors

I am an outdoor person, even though my climate doesn’t always cooperate. I have a hammock in my backyard for my bad days. I can go outside and lay there and it takes very little effort on my part. Sometimes it’s only for a few minutes because it’s too hot, but even those few minutes tend to make me feel better. If I’m not in too much pain I might take a short walk around the block just to get myself out of the house. It helps me to notice the things going on around me instead of noticing how miserable my body feels.

7. Adult coloring books

I held off doing this for a long time because I thought it was nutty, but it turns out that it is great for self-care. Coloring is very therapeutic as it is a stress-free activity. It helps generate quietness and mindfulness which are the same benefits from meditation. Plus, not only will you distract yourself from pain, you will have fun!

8. Immerse yourself in fiction

Whether it’s through a video game or a good book, fiction can provide a good escape from a difficult reality. I’m not really a video game person, but I probably read a book a week. I actually get cranky when I don’t have something good to read because I use books as a coping mechanism. Entering into another world and immersing myself in a fictional character’s problems distracts me from my own.

Unfortunately, none of these techniques are perfect, and none of them make the pain go away. However,  sometimes they can make life with chronic pain a little bit easier.