Pain tolerance is the ability of the body and mind to bear pain. Some people are able to withstand excruciating pain, while others are unable to. If you suffer from chronic pain, it is possible to improve your tolerance with relaxation techniques, physical activity and changes to your daily routine to improve the quality of your life.
Steps
Method 1 of 3: Increase Pain Tolerance Through Relaxation Techniques
Step 1. Do breathing exercises
If your body is under a lot of stress, for example due to pain, it reacts to negative stimuli more acutely. Conversely, if you are relaxed, your tolerance increases and the sensation of pain decreases. This is why women in labor and people suffering from chronic pain can benefit from breathing exercises.
- For example, you can sit in a straight-backed chair and close your eyes. Inhale for five seconds. Hold your breath for a few seconds, then exhale for seven or eight seconds. Repeat ten times.
- You can try doing the exercises for 15-20 minutes. Sit down and close your eyes. Focus on your heart rate and use it as a reference for determining the length of your breaths. Inhale for five beats, then hold your breath for seven or eight beats. At that point, exhale for nine or ten beats.
Step 2. Try guided imagery
This technique is used by chronic pain sufferers to increase tolerance and reduce pain. The aim is to replace the image in your mind that the pain is negative and unbearable with a more positive one.
- Start by breathing deeply. Focus on the present, only on the air that comes in and out. Let yourself go completely while you relax. Throw out all your worries and breathe in oxygen that cleanses and refreshes. Breathe until you reach a state of total relaxation.
- Examine your body for painful areas. Inhale, then exhale and blow away the pain, inhaling again to replace it with regenerative air.
- Once done, think of a beautiful and serene place. Focus on that place with all five senses. What do you see, hear, feel, smell and can you taste? Continue to be present in that place.
Step 3. Try autosuggestion
This technique was developed to address chronic pain. This is a form of self-hypnosis that can help you take control of your pain. It works best when used repeatedly and with a positive mindset.
- Sit in a relaxed posture in a quiet environment. Take a few deep breaths to focus your thoughts.
- If you can, massage the area that hurts.
- As you do this, repeat the phrase "He's leaving". Keep telling yourself that the pain is passing until you feel better.
Step 4. Meditate
This technique can reduce the body's reaction to pain and increase your tolerance. By relaxing your body, calming your mind and taking your attention away from physical pain, you can be able to increase your pain threshold.
- Sit with your back straight and try closing your eyes. Breathe, focusing on the air coming in and out. Observe your thoughts and the feelings you feel with your body in a neutral way and without making judgments. As you inhale, focus on what you are feeling. Stay present in the moment and just think about what is happening right now.
- Examine your body, focusing on all its parts. Start at the toes and work your way up to your head. Make a mental note of all the places you are in pain. Focus on the idea that pain is just a series of feelings and not something concrete. Give your attention to pain and become more aware of it.
- After focusing on the pain, expand your mind so that you can meditate on the positive things around you. You can think of pleasant weather or sounds, the company of the people you love, pleasant fragrances or whatever. Be aware that pain is just one of many things that happen all the time. React positively to it by accepting its presence instead of resisting or obsessing over it.
Method 2 of 3: Using Physical Activity to Increase Pain Tolerance
Step 1. Get more physical activity
Exercise has been shown to increase pain tolerance. To get this benefit, you need to do aerobic exercise regularly at least three times a week for thirty minutes. The intensity must be high or at least medium.
Exercise causes the release of endorphins, which relieve pain
Step 2. Train with a friend
Exercising in a group or with a friend can also increase your pain tolerance. The company of other people causes the release of endorphins, so you will receive the benefits of exercise and socialization at the same time.
- Ask a friend to train with you, such as walking, hiking, swimming, or cycling.
- Consider signing up for a group course. Training with other people offers greater benefits for managing and tolerating pain than doing it alone.
Step 3. Set yourself small goals
If you are in pain, you may think you cannot do any physical activity. However, this is not the case. You can start exercising, although at first you will have to do it gradually. The more you dedicate yourself to exercise, the more you will be able to manage pain.
- Start by finding a physical activity you enjoy. You can walk, hike, swim, or lift light weights.
- Think of a quantifiable and achievable goal. You can set a time, a distance, a weight or a number of repetitions. For example, today you can decide to walk 300 meters. Make sure you choose an achievable goal, given the pain that is plaguing you at the moment.
- Set a deadline by which you must reach the goal. It can be a week or a few days.
- Once you reach the finish line, raise the bar. You may decide to try walking 500 meters by the end of the week. Keep setting goals to improve your fitness.
Step 4. Talk to your doctor before starting any physical activity
If you are in a lot of pain, consult your doctor before following an exercise program. Ask about your health problem, what types of exercises are best for you, and which ones to avoid.
You can also talk to your doctor about your pain tolerance and how to manage it safely
Step 5. Consider the pain you feel during exercise
During the exercises, make sure you don't hurt yourself, always thinking about how much pain you feel, on a scale of one to ten.
- You will likely experience discomfort, pain, and aches while exercising. These symptoms will improve as you get fitter.
- However, if the pain rises to a seven or an eight on the scale, you should stop. Reduce the intensity of the exercise, change it altogether, or consult your doctor.
Method 3 of 3: Focus on Lifestyle Changes
Step 1. Improve your posture
A scientific study has shown that those who adopt a dominant and powerful posture have a higher tolerance to pain than those who have a submissive one. If you want to try this remedy, keep your back straight, shoulders back and head up.
Submissive postures are those in which you hunch your shoulders or curl up
Step 2. Get enough sleep
Not getting enough sleep at night can reduce your pain tolerance. Sleep well and you will be able to bear suffering better.
Try to get seven to nine hours of sleep every night. Sleeping too little more than once a week can reduce your pain tolerance
Step 3. Make a more active social life
Having more friends and bigger company can increase your pain tolerance. This is due to an increased release of endorphins, which help reduce the intensity of pain. By building stronger relationships, spending more time with friends, and finding new ones, you may be able to increase your tolerance threshold.
Laughing with friends while socializing has also been shown to increase the pain threshold
Step 4. Reconsider how you think about pain
Your mindset towards suffering can increase or decrease your tolerance. With greater mental strength, bearing pain becomes easier. Instead of thinking about how bad you feel, try some other reasoning.
For example, if you are exercising, think that pain is a sign that you are getting stronger and improving your body
Step 5. Try Cognitive Behavior Therapy
It is a type of psychotherapy that replaces negative thoughts with healthier ones. It can help you learn how to cope with pain and build tolerance. You should do this with the help of a psychologist, therapist, or other mental health professional, who will guide you through the exercises and teach you methods to change the way you think about pain.
- Cognitive behavioral therapy helps change the way you think about pain. During therapy, you can contextualize physical suffering and understand that it does not reduce the quality of your life.
- Therapy can reduce pain-related stress, relieving the problems caused by suffering and increasing your tolerance threshold.
- Therapy allows you to feel able to control pain, developing a positive mindset and enduring it longer.
- If you suffer from chronic pain, you can fool your mind by thinking "The pain is not that bad" or "The pain is only part of what I feel".
Step 6. Swear if you feel pain
A study has shown that swearing increases tolerance and reduces perceived pain. The next time you are in pain, try swearing to ease the discomfort.
- Swearing after experiencing pain is considered a form of catastrophe, a strategy we adopt to change our mindset and manage pain.
- The study showed that those who often swear every day do not get as significant benefits.
Step 7. Avoid taking too many medications
Some people try to manage pain and increase their tolerance by using pain relievers. There are over-the-counter products, such as non-steroidal anti-inflammatories or acetaminophen, and those that require a prescription, such as opiates. Remember that there are many ways to manage pain and increase tolerance that do not require the use of drugs.
