by Elmie Hoevenaars
Having a First Aid Kit handy at home or out-and-about is a wise practice of many Australians. Even if that excludes yourself, I am sure you have a little voice asking if it might just be worthwhile to get one just in case. Pharmacies have pre-packaged kits with endless options for expansions, tailored to every budget and needs. But seldom do they have good supplies for those of us who live with chronic pain. Wouldn’t it be great to have a First Aid Kit that can help you when you are in a pain flare up?
The thing with pain is that it affects us in unique ways, and we all have different ways of
coping with our pain. No pharmacy will ever be able to put together a Pain First Aid Kit
perfectly designed for you. So here is what I propose, YOU are the best person to make one
for yourself! You can personalise it to your pain, associated symptoms and things you have
already found helpful thus far.
It is obvious why having a tourniquet or snake bite bandage handy in a First Aid Kit is a good idea, but why make a kit for pain? Well, have you ever found that when you are in a
significant pain flare up, it is hard to think properly? Everything seems like an unbelievable
effort? In these situations, channelling your limited energy into positive self-management
avenues can be difficult to say the least. Having a pre-made list of pain soothers, system
relaxers, distractions and happy hormone boosters can help reduce this mental load of
deciding what to do for your pain. This helps you to channel your energy into what is
important at these times, self-care. Keep it close so you can put your hand on it when you
need and simply follow your pre-made pain flare plan.
So, let’s brainstorm some ideas of what you can put inside your First Aid Kit. Maybe none of
the following suggestions sound any good to you, and that’s okay! Make sure to
experiment, think creatively and only put in things that are useful tools for you.
1.Pain Soothers: You might be able to identify some items or activities you have
previously found useful in reducing your pain experience. Typically, these include
heat/ice packs, creams or rubs, massage balls, foam rollers, a list of specific stretches
or medications. Maybe a warm bath with a nice bath bomb or a steamy shower
helps. Place a list of such activities and/or items in the kit so you know what your
first point in call might be.
2. System Relaxers: We know that pain is a system designed to protect you. When your
system is in over drive, it is much more likely your body and brain will interpret your
situation as dangerous, and so create pain. So, let’s think about ways to relax your
system and put you in a ‘rest and digest’ mode. Have you ever dabbled in
mindfulness practice, breathing exercises or body scans? If not, give them a try,
there are plenty of online resources and phone apps you can follow. Perhaps a
specific essential oil in a room diffuser helps you wind down. Or perhaps you know
rest is good for your pain, but it is a real inconvenience for you to pull the plug on
what you were busy with, and so you are tempted to push through. If that is you,
maybe write a letter explaining to yourself why it is important to take it easy and
give your body the break it is asking for… In the same vein, be mindful not to over
rest so you can still have the best sleep possible.
3. Distractors: The power of distraction is another helpful tool to keep in mind. When
we turn our attention away from the pain and channel our energy and attention on
something else, our bodies often choose not to priorities the experience of pain as
highly. This helps put the pain in the background so we can get on with things we
want to do. Consider things like your favourite book to read, a list of podcasts you
might want to listen to, or an enjoyable game to play on your phone. What helps
distract you when you have pain?
4. Happy Hormone Boosters: Did you know your brain can release pain soothing
chemicals stronger than anything doctors can prescribe? It’s a shame we can’t turn
them on or off like a tap, but we can do some simple things to help them release.
Your happy hormones are some of these chemicals. So, ask yourself, what makes
you happy? Perhaps consider putting significant cards from loved ones into your kit,
an ipod with your favourite music or perhaps a special fun nail polish you like to
wear. Maybe a packet of chocolate, some photos from a vacation or gratefulness
practice is worth considering adding.
Lastly, when you think about these different categories, think about all 5 senses and get
creative! What can you smell, touch, taste, hear and look at that can target a part of your
pain experience? The sky is the limit, and the best First Aid Kits are ones that are totally
personalised to the individual. No-ones’ will look the same because every person is
different, and every individuals pain behaves in a different way. Consider starting to put one
together today. If it feels overwhelming, start small, and over time think about adding to it
as you notice more things that help you when you find yourself in a flare.
We would love to know what is on your list! Leave a comment with what you have found
most helpful, or creative items/activities in your First Aid Kit. You never know, it might just
help the next person to read this blog!