Tag Archives: stress

22Oct/14
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Girls, stress and pain

Chronic pain, Functional Pain Syndromes, Headache, Irritable Bowel Syndrome, Joint Hypermobility Syndrome, Migraine, Pain, Pain Education, Stress, , , , , ,

Stress and painI have seen a number of teenage girls over the past year who are affected by chronic pain. They are often referred because of recurring headaches or migraines but we discover that there is widespread sensitive at play. How does this happen? Why does it happen?

Headaches and migraines can be functional pains. When these pains are part of a picture of sensitivity, often accompanied by anxiety, there are often other problems such as irritable bowel syndrome, pelvic pain and jaw pain. Whilst these problems all appear to be different, they have a common biology. Typically I work with women aged between 30 and 55 who suffer these aches and pains, but increasingly this is an issue of the younger female. Having said that, when I explore the story of an adult, we often find reasons for sensitivity that begin in childhood. This priming sets the scene for later events.

As adults we face many challenges. We have body systems that are trigged by these challenges, especially if we think they are threatening to us. In particular the autonomic nervous system (ANS) is quite brilliant at preparing us to fight or run away, which is very useful…..if you are facing a wild animal. On a day to day basis, it is in fact useful for the ANS to kick in and create some feelings in the body that alert us to danger — the caveat being, nothing is dangerous until it is interpreted as so, and hence we need a construct of ‘danger’ and of the thing that is perceived to be dangerous. For example, a baby may not have the construct of a lion and hence sees this big, cuddly, moving….thingy…like my teddy (may not have a construct for any of these either!), and essentially detects no threat. As the baby detects no threat, he or she behaves in a way that may not threaten the lion and hence the lion may feel safe. Both feeling safe, they become friends. Perhaps — these things have happened apparently. Please do not try this at home, but hopefully you get the idea. Back to day to day….

London Fibromyalgia ClinicsIn the modern world we often feel anxious. This is the body warning us that something is threatening. In many cases that I see, there is a strong reaction to banal events and non-threatening cues. Or if the cue is worthy of attention, the response is well out of proportion — e.g. utter panic and defensive thinking-behaviours. To what do we respond most frequently? Definitely not lions. Muggers? Gunmen? Earthquakes? Tidal waves? These are all inherently dangerous situations, that we simply do not often face. Sadly some people do have such encounters but the majority of us do not. The answer is our own thinking. The thoughts that are evoked — seemingly appearing form nowhere at times — are not the actual problem but instead the interpretation of the thought (metacognotion; our thinking about our thinking). The meaning that we give to a thought, often automatically, will determine the body response as our thoughts are embodied. And just to complicate things further in relation to thinking, there’s a world of difference between the experiencing-self and the memory-self. The former refers to what is happening right now, the latter to what we remember, or think we remember. In terms of pain, if our memory of a painful event concludes with a high level of pain, this will flavour the memory-self and we will report as such. The story, which is a snapshot within our lives, and how it turns out has a huge impact upon the subsequent memory of what happened.

The adult within an environment that becomes threatening, the workplace for example, can become very responsive to different cues that once were innocuous. Now they pose a potential danger and each time that happens and we respond with protective thinking and behaviours, the relationship becomes stronger — conditioning. There is no reason any this cannot be the same for younger people who are consistently within an environment and context that begins to pose a threat; a demanding school environment with high expectations plus the child’s own expectations and perfectionist traits. Place this context within a changing period of life and minimal time for rest and there is the risk of burn out or development of problems that involve many body systems. We cannot, no matter what age we are, continue to work at a level that is all about survival.

I focus on girls and women because females outnumber the males coming to the clinic. Many are perfectionist, many are hypermobile, many are anxious, many are in pain and many are suffering. This is a situation that needs addressing worldwide, and starts with understanding what is happening, why it is happens and how it happens. Over the past 10 years this understanding has evolved enormously, providing tangible ways forward. This does not mean that we need to change perfectionism, but rather recognise it and use it wisely; this does not mean that anxiety is abnormal, but rather recognise it as a normal emotion that motivates learning and action; this does not mean that feeling pain is a problem to fear, but rather know it can change when we take the right action; and it does not mean that we will not suffer, but rather accept that part of living involves suffering that we can overcome and move on.

We have created an incredible, fast moving world. The body does not work at such a pace. It needs time to refresh and renew so that we can think with clarity and perform to a high level, achieve and be successful. We are humans. We are a whole-person with no division between body and mind; instead one thinking, feeling, sensing, creating, moving and living entity responding to the experience of the now and to memory of what we think happened. Gaining control over this with understanding and awareness provides a route forward to wellbeing, no matter where the start point.

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If you are suffering with persisting pains — body pain, joint pain, irritable bowel syndrome (IBS), headache, migraine, pelvic pain, jaw pain + feeling anxious, unwell, tired — call now and start moving forward 07518 445493 | Clinics in Harley Street, Chelsea and New Malden

28Jul/14
Stress and pain at work

Chronic pain developing at work

Chronic low back pain, Chronic pain, Pain, Return to work, Stress, Uncategorized, , ,

Many chronic problems evolve slowly. The aches and pains become increasingly bothersome without any obvious injury as our biology gradually changes. Our bodies are surviving rather than flourishing, and this is because of both physical and mental strain. Recovery time is minimised as the protective systems remain ‘on’, disrupting our ability to think clearly, sleep, laugh, move, conceive and digest to name but a few.

Stress and pain at work

Stress and pain at work 

Posture is frequently blamed for back and neck pain at work, but this is far too simple an explanation. It is not our position, but instead our position, how we are feeling and what we are thinking about that makes the sum of how the body responds. There is no ideal posture. It is about movement to ensure the delivery of blood and oxygen to all the body systems that is vital. When we do not move, the body starts to hurt as a reminder.

One of the biggest indicators of performance is happiness at work. It is not the fault of the chair if you are unhappy at work. Thinking more widely on this problem will help a vast number of people, not only to make them more comfortable in the workplace, but also to improve thought patterns for greater productivity and to cultivate positive feelings towards the job. Work has a significant bearing upon our health — in the right direction we flourish, but in the wrong direction we drown.

There are simple measures that can be taken to tackle these problems. Using and grooving healthy habits based upon movement and mindfulness can easily be employed to gain vast benefits. Both employees and employers stand to gain by preventing the development of persisting problems and tackling existing issues effectively.

If you are an employer seeking to improve the performance of your teams or someone wanting to tackle chronic pain, call us now for a chat to see how you can change and move forward: 07932 689081

Return to work programmes — if you have been injured or in pain and need to return to work, contact us to learn about our comprehensive return to work programmes.

08Apr/14
Mindfulness in London

The habitat — multisensory memories

Anxiety, Chronic pain, Memory, Pain, Pain and brain, Stress, , , ,

Memories of the habitatRunning in the woods today I was taken back to school days when we would go down to the habitat to learn about nature. Our enthusiastic science teacher, whose laboratory experiments would invariably go wrong, led us down the hill, across the playing fields and into a small wooded area that surrounded a murky pond. This was safer than a bunsen burner, and I do not recall anyone ever falling into the water.

In the habitat we would collect data on flowers, plants and insects. In particular I recall that we should note down the irritability of insects, in other words, how reactive they were to a stimulus — the stimulus being a group of excited kids. Generally they flew away; the insects.

My point here is that whilst running I was taken back by the context of where I was, especially the smell of wild mustard. It was this olfactory experience that evoked a clear memory of the habitat, most likely helped by the fact that I was in a wood.

Recently I was talking to a patient about an experience that he had when visiting a hospital where he had been in ITU. On entering the building and walking the corridors, he was hit with a storm of emotions and memories that triggered a need to escape. He did not understand why this happened.

We are unaware of the vast majority of the things going on around us. Our brain filters and draws our attention to what is important right now. We can only focus on a limited amount of data otherwise it would be impossible to function. You may now be thinking about your right butt cheek, but probably not before I mentioned it. And whatever you do, do not think about a white elephant…

MustardThe brain stores memories that can be retrieved when it thinks that a reminder is useful. In the case of re-entering the hospital, although the feelings of panic are unpleasant, it is a useful set of responses to a threatening environment as this is where the brain recorded the events in the first instance. Knowing that this is a normal response allows for control to be re-gained. Not understanding often kick starts further thinking that evokes further protection via the autonomic nervous system — increased heart rate, dilated pupils, sweating etc. This demonstrates the importance of understanding our biology.

In chronic pain the same mechanisms are on alert. As we are multisensory, any of the senses can evoke a protective response. Sounds, smells, touch, taste and sights can all evoke emotional and physical responses. Think of that song, the one that perks you up or brings you down. It is a song, yet it is the meaning that you give to the song that determines how you respond.

Pain being an output from the individual, from the brain, in response to a perceived threat is no different. The more protective the systems, the wider the range of cues that can trigger a pain and stress response. This is equally true in anxiety. Our individual interpretation of a situation or a thought effects the response. We notice butterflies in the stomach (a change in blood flow through the gut) and know that we are anxious before realising what is making us feel anxious; or we have a thought and this leads to feelings of anxiety. It is bi-directional.

From a survival perspective, the brain registering information from all the senses during an experience is useful. Learning is vital. The next time we are in that situation, or one that is similar, the brain will use prior experience to work out if a threat exists, or a potential threat. On concluding that there is something dangerous going on, or about to happen, the brain will initiate protective responses that drive protective behaviours. Whilst this is entirely appropriate in acute pain, on going protection is a problem in chronic pain. Pain is always a normal response to what the brain thinks is going on, but in persisting pain it is often the underlying processes in the nervous and immune systems that are problematic and need targeting for effective treatment.

Memories play a fundamental in how we live and learn. We can actively search our archive but often reminders seemingly just pop into the mind’s eye. There will always be a reason why your brain thinks this is useful but that may not be immediately obvious.

RS

Specialist Pain Physio Clinics, London — for chronic pain and complex pain — 07932 689081

08Mar/14
Mindfulness for pain, health and performance

Want to feel happier, suffer less pain & anxiety, think more clearly?

Back pain, chronic back pain, Chronic pain, Mindfulness, Neuroscience, Pain, Pain strategies, Pain treatment, , , , ,
Mindfulness for pain, health and performance

Mindfulness for pain, health and performance

Mindfulness programme

The brief practice of mindfulness for just 10 minutes each day has a positive affect upon physical and psychological health.

Mindful practice forms part of our treatment and proactive training programmes for chronic pain and health problems. However, learning the practice is beneficial for anyone who wishes to reduce feelings of tension, anxiety and stress; improve sleep, concentration and clarity of thought; and overall have a healthier and happier experience of life.

Mindfulness itself is very simple and practical. Much like we train our body in the gym to be fitter and stronger, mindfulness trains our ability to be aware of what is happening in the present moment, and without judgement.

How much time do you spend on autopilot? How much time do you spend noticing what is going on right now as opposed to dwelling on the past or constructing a future in your mind? Does the past or future make you feel bad or anxious? Do you relive scenarios that make you feel unhappy? The problem is that the brain does not distinguish between what is happening in reality and what is happening in our mind. The body still responds, often by protecting itself using different systems in the body such as the nervous system, the immune system and autonomic nervous system (‘fright or flight’). Gaining insight into the mechanisms and becoming skilled at being present not only creates time, but also disarms the effects of drifting into the past or the future.

Enhancing the potency of mindfulness

Alongside the practice of mindfulness, a simple exercise habit that includes strategies at work will create the conditions for the body systems to cultivate health. A rounded programme of physical and mental training that interlaces with normal living improves performance, sleep, clarity of thought, sense of self, social interactions and immune responses. These factors are related and positively affect each other once healthy habits are learned.

Call us now to book your first mindfulness session: 07932 689081

The Specialist Pain Physio Clinics in London – expert treatment and training to tackle the problem of chronic pain and injury.

30Jan/14
Mindfulness for pain, health and performance

5 reasons why mindfulness is part of our treatment programmes

Chronic pain, Emotion, Immune system and pain, Mindfulness, Pain, Stress, Suffering, , , , , ,

1. Mindfulness reduces suffering: pain, anxiety, tension.

2. Mindfulness promotes clarity of thought.

3. Mindfulness develops a sense of calm.

4. Mindfulness creates an ability to focus ones attention where you want to, and not in response to the wandering mind.

5. Mindfulness changes physiology, triggering restorative processes: e.g./ healing, digestion, sleep, anti-inflammatory action.

For pain, stress, anxiety, performance, concentration, call us to make an appointment: 07932 689081

14Jan/14
Turned on?

Are you turned on?

Aches and pains, Anxiety, Chronic pain, Functional Pain Syndromes, Irritable Bowel Syndrome, Mindfulness, Stress, , , , ,
Turned on?

Turned on?

At the risk of sounding ambiguous, many people are turned on. In particular, city dwellers and workers who are being hit with innumerable stimuli, bombarding the senses, triggering on-going responses by the brain, the mind and the body. Whether it be the noise of the traffic, the lights at night, the phantom vibrations of the phone, pollution or close-quarter travel on the train, outputs are being generated by the nervous system, the immune system and the endocrine system that are experienced as thoughts, feelings and physical sensations, some being pleasant, others not so.

Once a chronic state of arousal has been reached, the on-going energy demands can eventually result in burn-out or a gradual state of declining physical and mental health — the two being inextricably linked.

How does this manifest?

The all-too common conditions that we see include general body-wide muscular aches and pains, headaches and migraines, irritable bowel syndrome (IBS), anxiety, indigestion, pelvic pain, fertility issues. The thread that ties these seemingly unrelated problems is stress. Stress however, is a physiological response to a situation that is perceived to be threatening. Two people can give entirely different meanings to a particular scenario, thereby having diverse experiences — it is all about an individual’s perception. Our perception is based upon beliefs about the world, sculpted over the years by exposure and influences.

stress-2The biological response to threat involves the autonomic nervous system and the motor system at least, preparing to either flee from the danger or confront the situation. An incredible set of responses, they evolved from the need to deal with wild animals. Fortunately this does not happen too often these days, but there are plenty of potential threats including the thoughts that pass through our mind. The brain does not differentiate between a thought and actually being present. The response is similar and usually thinking about something unpleasant that may happen will lead to feelings of anxiety — tingling in the tummy, tension, increased pain.

If these systems are persistently triggered by stress, there is less opportunity for smooth digestion, conception, healing and clarity. Being chronically turned on hence results in digestive issues, sensitivity of the bowel (bloating, pain etc), difficulty conceiving (thoughts of sex and conceiving are not going to be high on the brain’s agenda if there is a constant perception of danger) and pain that results from gradual changes in the tissues. In fact, every body system is impacted upon by the chemicals released during an on-going stress response. And not in a good way. Performance is affected, mood varies, sleep is disrupted, concentration is poor, catastrophising becomes rife and negative thinking about life predominates.

How do we turn off?

Specialist Pain Physio Clinics in London for pain, complex pain and injuryRelaxation or having the ability to switch off is often a skill that requires learning and practice. Going to the gym, having a cigarette or a coffee is not turning off. These are all stimulating a system that is already fraught. It is the calming, restorative, digestive and healing mechanisms that need to be fortified.

Promoting calm in a habitual way across the day is a potent way of re-programming the right responses for the right scenarios. Checking in on the body and thought processes, attending to the present moment rather than automatically drifting into the past or future, avoiding stimulation (e.g./ electronic screens, coffee, cigarettes, sugary foods and drink, certain reading material), mindful practice, breathing techniques and cultivating focused attention are all ways in which we can build our positive bank account in terms of energy and feeling good. Creating good habits. Exercise although stimulating, and certainly in a gym with bright lights and loud music, should form part of a routine for the overall healthy benefits. It is the best wonder drug that we know of and it is free.

Changing behaviours is difficult but it is achievable with the right programme that addresses both body and mind. Cultivating a routine around sleep, movement, diet, exercise, mindfulness, work and family will groove a healthy, resilient, positive and happy path forward. Turn off.

For more on our healthy programme and treatment for painful conditions, stress and anxiety, call us now on 07932 689081

01Jan/14
Specialist Pain Physio Clinics in London for pain, complex pain and injury

Mindfulness programme

Chronic pain, Mindfulness, Pain Education, Pain Psychology, , , , ,

The light out of the darkMindfulness commonly forms part of a comprehensive treatment and training programme for pain, anxiety and stress. The origins of the practice stem from many years ago but in a modern sense, mindfulness is mind training that is akin to physical training used to improve fitness. A great deal of time is dedicated to physical activity for health, less so on the mental side, however the two are inextricably entwined. For one you simply need the other, and to combine the training is the most potent way of cultivating the conditions for healthy living or recovery from pain and injury.

The modern day use of mindfulness is to create health, foster clarity of thought, increase awareness of thoughts and actions for self-improvement and to reduce stress, anxiety and pain that occurs as a consequence of simple practices. Mindfulness is not steeped in religion, but is a philosophical framework to attain a more fulfilling existence.

See Vietnemese Buddhist monk Thich Nhat Hanh speaking here 

Thich Nhat HanhA programme of mindfulness activities, followed week by week over a period of 8-10 weeks is an excellent way to groove the habit. It is a learning process that increasingly develops awareness in order to make the necessary changes to promote health. Many activities and thought processes are automatic or habitual, but do not point us towards a positive, fulfilling existence. To change this situation requires practice, in essence to re-wire the way we are working via the characteristic neuroplasticity, a feature of the nervous system that underpins learning and adaptation.

Over the 8-10 weeks the practice of a variety of mindfulness activities creates a healthy habit. Several daily sessions of 12-20 minutes focused training is the goal. In addition, forming a routine of performing tasks in a mindful way is a powerful way of regularly enrich awareness; this is simply by paying attention to a normal activity such as cleaning, making a drink or walking. Attend to the sounds, the feel, the aroma and physical sensations thereby standing in the present moment rather than drifting automatically into the past or building a future.

Typically over the period of training, the practice of mindful breathing to cultivate awareness of the effects of thoughts upon the body and vice versa, the body scan to regain a sense of the physical body and how it constantly changes and responds, mindful movements that combines awareness with comfortable motions that nourish the body tissues, working with the pain and suffering and developing compassion towards oneself and others.

For further information or to book, please call us: 07932 689081

23Dec/13
lion

Thoughts can be threatening

Anxiety, Chronic pain, Compassion, Happiness, Mindfulness, Pain Psychology, Pain treatment, Stress, Uncategorized, , , , ,

lionA threat can arise in many forms. Years ago, it would have been a wild animal that posed a potential danger, responded to with a fight or by running away — flight. Nowadays we don’t often face the physical threat of an animal attack, more likely it being the menace of street crime or the risk of an injury whilst undertaking activity. The context of each of these scenarios is very different with distinct and personal meanings that result in varying responses.

The key point about a threat is that is must be interpreted as being dangerous in order to arouse activity in the autonomic nervous system. This system is the link between what we think, the meaning we ascribe to a circumstance and how the body responds. With connections that reach far into the body systems, in particular the cardiovascular system and the gut, the autonomic system is a major player in creating awareness that something is potentially unsafe and hence drives behaviours to approach or avoid.

Most of the time we do not face a physical threat. However, familiar feelings in the body signify anxiety most likely on a daily basis: tension, butterflies in the stomach (actually changing blood flow that triggers neural activity), increased heart and breathing rates and perhaps a sense of panic. Why? Because of our thoughts.

Thoughts can be threatening. A thought that is lived, given significance, engaged with or is considered to be self-defining, will evoke emotional and physical responses. If the thought is one that plays a tape of an unpleasant past experience, fashions an image or a story that is troubling or builds a future of uncertainty, the autonomic system will be aroused. This happening over and over ensures that the system becomes more easily switched on and vigilant to a range of cues, even normal situations that can become threatening in some cases.

Feeling anxious is normal. It warns us that we need to place our attention upon the trigger and take the necessary action. Once this has been done, there is no need to continue to feel anxious, but often the association continues. Automatically there is a response to a thought, or waves of thoughts, and without control over this, the spiral continues. How can we gain control?

Mindfulness is a very potent way of tackling stress. The bodily feelings of stress are triggered by our perception of a situation being negative, risky, dangerous and somehow threatening to our beliefs about ourselves and our world. At the point where a thought or a situation prompts an automatic thought that is negative, these emerging from our belief system that has been evolving from a very young age, this propels us into greater suffering, pain, and sensitivity with increasing impact. Mindfulness practice refines the awareness of this process, maintaining a presence that prevents the dwelling upon the past or a leap into the future. Neither of these actually exist as they are constructs of our mind. The problem is the brain’s response to past or future thinking is very similar to actually being there — a lack of discrimination means that the same autonomic actions are triggered.

In the short-term, the autonomic responses are adaptive and useful. If they persist, the chemicals released over and over become problematic as certain systems are shut down due to the perception of danger. For example, the gut and reproductive system are not needed when we are escaping the clutches of a wild animal. But, similarly, chronic stress from an on-going negative assessment of a situation, thinking, will have the same effect. This is often a feature of infertility when the reproductive system is being impacted upon time and again.

The biological reality then, is that no matter what the situation, it is the individual interpretation that is key in determining what happens next. In developing mindfulness practice and emotional intelligence at the fulcrum point that is the automatic thought popping into consciousness, suffering, pain and on-going stress responses can be subdued and dissolved as presence and awareness rules over.

For further details about our treatment and training programmes for persisting pain and stress, call now 07932 689081

17Dec/13
Brain~Body

A quick note on brain~body — body~brain

A quick word, Brain, chronic back pain, Chronic pain, Neuroscience, Pain, Pain and brain, Pain Education, Pain philosophy, Philosophy, Stress, , , , , ,

Brain~BodyThe brain is where it’s at. Or so it seems if you read the press or look at the bookshelves. The notion that brain is everything has been challenged recently and so it should — see here. We need enquiry at every point, challenging the comfort of thinking that we know.

Despite this, it seems logical to think that the brain is involved with much of our existence. The ‘hows’ and ‘whys’ need continued clarification. In a crude sense, on the end of our brain lies a body. This body is where we feel life whether that be the experience of an external stimulus such as touch or the result of a thought that always triggers a physical and emotional response once we engage with that thought.

The term ‘body-mind’ has been used countless times by both mainstream practitioners of medicine and health and alternative or complimentary therapists. Most people understand the concept although many still try to deny the links. Can a thought really change the physiology in my body? Of course it can. It happens all the time. In fact, I would argue that our body functioning is the emergent physical manifestation of all the processing going on in the mind.

The way in which we move, posture, position ourselves is dependent upon the task at hand but also the task that we may engage with at some point in the near future. The brain is the greatest predictor and will continually analyse the environment, the situation and compare this to what it knows to create the actions necessary. In cases of chronic pain or stress, the brain becomes hypervigilant and responsive to a range of cues that would not normally evoke a protective response but now does via the the autonomic nervous system (‘fright or flight’), the nervous and immune systems.

Much of the activity in our body systems we are unaware of as the brain and reflexive activity takes care so we can attend to the necessary survival tasks. Filtering out the millions of stimuli, the brain draws our attention to what is deemed to be salient for that moment.

In a state of anxiety, this is usually felt in the body — churning stomach, tension, sweaty palms etc. We use the body as a yardstick as to how we are feeling although the thoughts evoking these bodily and physiological responses are not always immediately apparent. The thoughts will eventually pop in there, or emerge, this from an unspecified network of neurons in the brain.

In essence, we can think about the body~brain or brain~body relationship as a needy one; they need each other for full function. To separate makes no sense bit neither does to blame one or the other. Thinking about the emergent features of the synchrony appears to provide a better way of considering problems such as pain, stress and other conditions.

RS — Specialist Pain Physio Clinics, London 

12Dec/13
Stress and pain

Persisting pain & chronic stress — how much do they cost your business?

chronic back pain, Chronic low back pain, Chronic pain, Dysmenorrhoea, Fibromyalgia, Irritable Bowel Syndrome, Mindfulness, Pain, Stress, Suffering, Uncategorized, , , , , ,

Stress and pain20% of people suffer chronic pain according to recent figures. The number who describe feeling stressed is also high. In many cases, those who are in persisting pain will also feel stress, and those who are chronically stressed will describe on-going aches and pains. Biologically there are links between pain and stress explaining the ‘bed-fellow’ relationship, often involving inflammation.

From a business perspective, if you have a workforce it is likely that there will be a number of people suffering pain and stress. This undoubtedly will affect performance with financial consequences for the business. One of the biggest influences upon performance is the level of happiness that an individual experiences at work.

Stress and thinking

Feelings of stress result from our perception of threat. This is individual and depends upon the meaning that we ascribe to the situation that can be real and in front of us, or to a thought. The bodily sensations associated with stress are well known: tension, increased heart rate, sweatiness, ‘butterflies in the tummy’ (this is actually changing blood flow through the gut) — all are preparation for a fight or to escape from a physical threat; a wild animal.

See Robert Sapolsky talking about stress here

Most of the time we feel stress because of what we are thinking about; the brain not differentiating between a thought and actually being in the situation in terms of the reactions and responses that it initiates. These are of course natural and normal responses if there is a genuine threat. However, if we are consistently kick-starting protective measures when there is no actual threat present, the system becomes increasingly efficient and vigilant, firing off even in innocuous situations. In other words, the body protects itself when it does not need to.

Chemistry

Similar to all experiences there is a chemical basis to stress that manifests as our ‘reality’. In the short-term, the feelings of stress motivate action to deal with the stressor and thereby restore balance, or homeostasis. If the system continues to be provoked, in essence a chronic stress, these chemicals will persist in preparing the body for action, shutting down the gut (or clearing it out), similarly the bladder and reproduction (because there is not much point thinking about sex when you are being chased by a tiger) — and now consider the seeming rise in issues around fertility. The continued release of these chemicals in response to thinking and perceiving threat drives increased muscular activity that begins to hurt (chronic back pain, neck pain, pelvic pain etc), uses much energy that becomes depleted (chronic fatigue), suppresses the immune system (regular infections, poor healing, on-going pain and sensitivity — especially females) and impacts the endocrine system (dysmenorrhoea, anxiety).

Functional pain syndromes & Women in Pain

Many of the common yet significantly troubling conditions are underpinned and heavily influenced by the chemical balance. Chronic stress cultivates inflammation that is normally in delicate balance. Inflammation affects all body systems, sensitising the controlling nervous system that manifests as a painful syndrome: irritable bowel syndrome, pelvic pain, migraine, headache, chronic back pain, TMJ dysfunction, fibromyalgia and bladder dysfunction (recurring infections — or are they? — interstitial cystitis); often accompanied by anxiety and depression. Interestingly there is good evidence that depression has an inflammatory basis.

At work

We can only attend to one activity well at any given moment. Multi-tasking is an illusion — this is just doing many things badly. To maintain our focus and attention requires discipline. When the mind wanders, which it does, we lose focus and attention. If we do not have the ability to control the meanderings and we are taken to places that are troubling through rumination, the body always responds as if we are actually in that place. To become skilled at recognising this as a process and to be able to maintain awareness of the present moment is potent for both health and productivity.

Focused attention training or mindfulness training allows us to become aware of the wandering mind and recognise that the body is responding to thoughts of the past or the creation of a future. Of course neither of these actually exist, they are tapes being played by the brain. They do feel real.

Simple techniques that can be learned and practiced, anchor us to the present moment, disarming the thought. It is just a thought. This does not mean that we stop thinking, and this is impossible as thousands pass through the mind each day. Rather, we can decide which thoughts need attention and those that can be let go as they offer nothing but discomfort. On living out a thought, there is always a physical and emotional response. We become very good at letting this happen automatically, habitually, the so-called autopilot. Creating awareness around this delivers control and clarity that leads to clarity.

And pain

Pain is meant to grab our attention so that we take action. It is a great motivator and this is a vital device for survival. When pain persists beyond a useful time, the adaptations within the body systems and the behaviours we adopt become part of a cycle that becomes increasingly difficult to break. Yet change is always possible with the right understanding of pain and strategies to target the biological mechanisms of pain and those of the influences upon the sensation of pain: stress, fatigue, emotional state, physical activity.

Here’s a great video about pain

Certainly, when pain is the running mode, it directs attention to the body area deemed to require protection. In brief, pain is part of a protective response to a perceived threat, similar to a stress response that equally directs our attention towards something assessed to be dangerous — but it does not have to be actually dangerous for the same set of responses. The body (tissues) is where the pain emerges, yet we require a brain and the densely interconnected highways of communication  between neurones, the brain cells, for the creation of the sensation.

Whilst working the focus needs to be on the task in hand. Pain certainly interrupts this focus, taking up mental resources as the attention both drifts and dwells upon the body part being protected.

Stress and pain

The two are inextricably linked in many ways. To tackle one needs consideration of the other in both mechanism and the drivers that maintain the responses to the perceived threat — recalling that pain and stress are both reactions to the perception that danger exists.

When an individual experiences stress at work it can be due to a feeling of being undervalued or insufficiently challenged. There are many other reasons.

Approaching the problem at work — a brief overview

Much has been written about strategies that the workplace can use to cultivate a positive environment at work. If the employees are valued, have a sense of purpose and support, clearly this will feed into the business. On the other hand, a disconnected and stressed workforce will under-perform within a climate of resentment.

On an individual basis, learning strategies that deal with stress can make an enormous difference. Building resilience and developing positive psychology skills certainly enhances performance at work, cultivating satisfaction and self-esteem.

A practice that has a profound and potent effect upon stress is mindfulness. Becoming skilled at being present by focusing upon breathing disarms the thinking that pulls us into the past or creates a future. The benefits of mindful practice include improved physical health, clarity of thought and enhanced performance. Neuroscientists are now looking at the mechanisms that underpin mindfulness so that we can optimise the effects.

Movement is vital for our health. A work environment should encourage regular movement and permit exercise at lunchtime. Eating at the desk is simply unhealthy, especially when you are concentrating on something other that the food. Recall that the digestive system turns off in stressful situations, hence why so many people describe varying degrees of irritability in their gut.

Summary

Individuals suffering stress and chronic pain will be unable to fully focus upon their work. Biologically, attention will not be upon the work for sufficient periods to perform.

A supportive workplace using a range of simple strategies that include supporting those in need, allowing gradual return to work when employees have been off and looking at ways of enhancing performance by cultivating a positive environment with the basics — for example, allowing movement opportunities, healthy snacks and water.

On an individual basis we can tackle pain and stress in a number of ways that should include exercise, movement at work and mindful strategies.

With both the individual and the workplace communicating well and taking responsibility, we can cultivate positive environments for working and performance.

For further information about our treatment and training programmes, and health seminars, call us now: 07932 689081