Motivation

A positive mindset and positive self-talk can significantly increase an individual's mental health and self-efficacy (Lorig et al., 2020). Thus, mindfulness and other mind-body techniques can help individuals increase their motivation and improve their mental health. Through the use of some of these techniques, you can learn to manage your symptoms of chronic pain in a way that benefits you and your goals.

Habits and Routines

There is a wide variety of mind-body techniques, which can be seen in the section below. Some of them take a long time and some of them are quite short. This makes it easy for you to tailor the activities to your specific schedule. It is important to make time each week, or each day, and plan ahead in order to complete these activities if it is something you would like to try. Incorporating these activities into your daily routine will help you remember to do them and find what works best for you. Writing them down will help hold you accountable and increase your sustainable adherence as well.

Activities and Abilities

Mind-Body Connection

The mind and body are very closely connected. Engaging in activities that can help you mentally and physically can be beneficial for everyone. Vambheim et al. (2021) listed several mind-body techniques including:

• Mindfulness
• Progressive Relaxation
• Guided Imagery
• Breathing Exercises
• Stress Reduction
• Journaling
• Yoga
• Meditation

Mindfulness

Mindfulness can be described as observing life in a non-judgmental, neutral way (Lorig et al., 2020). It is a way of just being rather than determining if things are good or bad. It is being present in the moment and increasing your awareness of your surroundings. Mindfulness can be practiced at any time and anywhere. Try a mindful eating activity by watching the video below (U.S. Centers for Disease Control and Prevention, 2024).

Progressive Relaxation

Progressive relaxation is the process of tensing and relaxing different muscles in your body in order to reduce stress, anxiety, and tension in your body (Therapist Aid, 2017). Try a progressive muscle relaxation activity by watching the video below (Therapist Aid, 2017).

Guided Imagery

Guided imagery is a relaxation activity where you imagine yourself in a calming, peaceful place that is free of your pain symptoms and other worries or concerns (Lorig et al., 2020). Try a guided imagery activity by watching the video below (Lorig et al., 2020).

Breathing Exercises

Breathing is very important when it comes to mindfulness and relaxation (Lorig et al., 2020). Try diaphragmatic breathing or pursed-lip breathing by watching the videos below (Lorig et al., 2020).

Stress Reduction

Stress reduction activities can be considered any activity or process that helps one reduce their stress. Some of these activities include leisure activities, hobbies, art, games, going for a walk, and spending time with loved ones. Try a stress reduction activity called the 5-4-3-2-1 Method by watching the video below (Our Mental Health, 2024).

Journaling

Journaling is simply the act of writing your thoughts down, typically based on a given prompt or question (Lorig et al., 2020). Journaling is something you can do anytime and anywhere. Try a journaling activity by watching the video below (Lorig et al., 2020).

Yoga

Yoga is a practice of positioning your body in specific poses while focusing on your breath and paying attention to your body in the present moment in order to increase your awareness and relaxation (Schmid et al., 2019). Try a seated or standing yoga activity by watching the videos below (Schmid et al., 2019).

Meditation

Meditation is considered a mental practice where one uses various techniques to focus on relaxation, calming their body and mind, and increasing their attention to the present moment (Lorig et al., 2020). Try a body scan meditation activity by watching the video below (Lorig et al., 2020).

Environment

Adapting your environment to fit the activity you are completing is important when it pertains to mindfulness and mind-body techniques. You can consider lighting, sound, possible distractions, comfortable seating or positions, and more to promote comfort and relaxation. A calming environment is often preferred during these types of activities (Lorig et al., 2020).

References