On a bad day, the throbbing in my head can be so intense that even simple tasks such as taking a shower or even getting out of bed can seem like impossible challenges.
The type of pain I suffer affects at least 28 million people in the UK. The name for it is ‘chronic’ because the agony does not fade after a few hours or days – it persists for more than three months.
In my case, I’ve lived with the debilitating impact for 16 years after developing a life-threatening brain tumour the size of a golf ball. Doctors removed the growth and inserted titanium plates into my skull. But surgery did not stop the shooting pains on the left side of my head.
Chronic pain can leave you isolated – friends and family can struggle to understand when you have to cancel plans at short notice. It also meant giving up the career I loved as head of aerobics and as an instructor for David Lloyd Clubs, as well as a fitness presenter on TV for Sky, GMTV and the BBC.
Natural solution: Nicci refuses to rely on painkillers for her condition
However, I was determined to find a way of coping and one that didn’t rely on painkillers or antidepressants. Although medically necessary for some people, strong prescription drugs come with side effects such as constipation, drowsiness and nausea. Instead, I began learning techniques, which I call my ‘mind medication’, to help myself and now others in my successful new career as a life coach and motivational speaker.
My mission is to ensure survivors like me can benefit from the power of positive thinking to distract from their physical pain. Some days it feels like I have climbed a mountain and there are times when I still feel low. Noise, harsh lighting and being overtired can set me back. However, I know I can get on track and regain control, rather than letting the pain control me, with the help of the following ten simple yet effective routines.
1 LEARN TO BREATHE
Calm the body and relax the mind with slow, deep breaths. Close your eyes then breathe in through the nose for a count of four seconds. Hold for two then release the breath slowly through your mouth to a count of six. Repeat several times.
2 USE MEDITATION TO LIFE YOUR SPIRITS
Sit upright against a sofa or a wall, or lie with your head on cushions. Breathe naturally. Let your shoulders relax. Think of a positive word or phrase to repeat silently over and over – such as ‘I’m in control’. As you focus, let any thoughts drift into then out of your head.
3 VISUALISE HAPPY TIMES
Remembering happy times such as having fun with friends can build confidence. Start by closing your eyes then squeeze the thumb and forefinger of your left hand together and imagine being in this moment. Take a few deep breaths in through your nose and out through your mouth. To finish, take a few deep breaths, open your eyes and release your thumb and forefinger.
4 DO SOME EXERCISE
Doing something active lets me forget about the pain in my head. I do pilates twice weekly and weight training three times a week, as well as squats and lunges. Swimming also destresses me.
5 TALK TO YOURSELF
Daily mental exercises help me focus on the positive. Phrases such as ‘I believe in myself’ help change your attitude. Write down these affirmations and stick them by your bed. Look at them before going to sleep and when you wake up.
6 DITCH CAFFEINE
What you eat and drink makes a significant difference to how you feel when you live with chronic pain. Avoid caffeine and sugar.
7 AVOID ‘DRAINERS’
Negative people add extra pressure to our pain. The following exercise helps me separate myself from ‘mood drainers’. Place one hand on your heart, then push the other straight out in front of you. Imagine that those who are a drain on your life are on your fingertips and then tell yourself: ‘I’m taking care of me and you’re over there.’ Repeat several times.
8 REDUCE STRESS
Planning what we do and how we do it can make life easier and help to reduce anxiety or stress. And this can help reduce our pain too.
9 FOCUS ON ONE THING
In noisy places, only focus on the person you’re talking to – not the screaming children or couples arguing nearby.
10 ACCEPT LIFE NOW
When my brain tumour was diagnosed, I naturally experienced a whole range of emotions including anger, fear and sadness. But over time these feelings can make your mental and physical health worse. By accepting that I live with chronic pain, I was able to start taking care of myself.
- For help with chronic pain, anxiety and stress, visit mindmedication.co.uk.