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SMART Goals and Chronic Pain: What are your goals?

Posted by Rachel, Volunteer Mentor @rwinney, Nov 19, 2021

How often do you think you can't do something because of pain?

I struggled with this because I set unrealistic expectations. I based my expectations on what I used to be prior to living in chronic pain. That was my A life; overachiever, perfectionist, multitasker. During the onset of chronic pain, and time of instability, denial and confusion, I lived my B life. Presently, I'm doing my best and living my C life which is stable, moderate and flexible. Learning how to use SMART goals helped me attain direction in my C life and gave organization to guide me towards succeeding and appreciating my small wins.

How have you helped to manage chronic pain using SMART goals? What have your small but satisfying wins been?

Interested in more discussions like this? Go to the Chronic Pain Support Group.

Mentor
Rachel, Volunteer Mentor | @rwinney | Nov 24, 2021
In reply to @gingerw "@tekkie3 When we realize that we truly are not alone in getting through/around the obstacles in..." + (show)
@gingerw

@tekkie3 When we realize that we truly are not alone in getting through/around the obstacles in our path, it feels good, doesn't it? Being brave with yourself to say your truth, and getting support, is a big deal.

Working everyday with multiple health concerns, never knowing what my energy levels will be, sometimes makes me sad, or depressed. It's a lot of self-talk to get going. It would be easy to just vegetate, to not get out to do something. My experience is that getting up off the couch/chair, and expending whatever energy I can/want to, will really help me in the long run. Coming here to Mayo Clinic Connect, and hearing how others manage, gives me hope, gives me the drive to do it!

Good for you!
Ginger

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@gingerw, @tekkie3
You said it Ginger...Self-Talk.

Self-talk is a tool at Mayo Clinic's Pain Rehab Center. I used it before attending rehab, but now better understand the value of it, and how replacing negative thoughts with positive thoughts is a game-changer. It works for me especially when I'm PMS'ing (sorry guys) and pain heightens even more, along with my mental state.

Like anything else, this can be a goal! Challenging yourself to replace negative thoughts with positive thoughts actually becomes easier the more you practice it. Our brains are powerful computers and can be retrained by repetition creating neuroplasticity.

I constantly self-talk myself through pain, uncomfortable situations, being down on myself. It's not always easy but the alternative isn't either.

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Mentor
John, Volunteer Mentor | @johnbishop | Nov 24, 2021
In reply to @tekkie3 "Thank you John for sharing your story and congrats on your weight loss journey thus far...." + (show)
@tekkie3

Thank you John for sharing your story and congrats on your weight loss journey thus far. I switched to low carbs, low sugar a little over a month ago, and am only eating one meal a day (dinner) somewhere between 7 - 10 pm .The rest of the time I only drink water because I literally have no appetite. I thought my current regimen already qualified as intermittent fasting, but it looks like there may be more to it. I will definitely look into I.F. guidelines a bit further to see if there what other adjustments I could make that might help kickstart me off my current plateau.

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@tekkie3, My apologies. I missed that you had already switched to low carbs and sugar...that's great. Also, I think one meal a day is pretty much guaranteed to be a form of intermmittent fasting. I also have been doing a lot of one meal a day fasting and find it helps a lot. If you use a smart phone, you might want to download the Zero fasting app (https://www.zerofasting.com/). It has a free version which I used to track my non eating window and you can easily switch between 13,16,18,20,36 and a custom fast.

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tekkie3 | @tekkie3 | Nov 24, 2021
In reply to @rwinney "@tekkie3 ...and here is a weight management blog: https://connect.mayoclinic.org/blog/weight-management-1/ . Please don't feel powerless. You are..." + (show)
@rwinney

@tekkie3 ...and here is a weight management blog:

https://connect.mayoclinic.org/blog/weight-management-1/
.
Please don't feel powerless. You are stronger than you think, braver than you think and smarter than you think. Keep fighting for yourself and your goals.

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Thank you @rwinney for the Weight Mgmt. link. I started following both groups right about the same time. Am so grateful to have support and encouragement coming from two different perspectives. It just made me realize how interconnected motivatiiom and support really are. 🤗

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Mentor
Sue, Volunteer Mentor | @sueinmn | Nov 28, 2021

Here is a fascinating article from the New York Times about a shift in how chronic pain is being treated. https://www.nytimes.com/2021/11/09/well/mind/psychologists-chronic-pain-therapy.html

I can attest that, in conjunction with other methods, our minds can help us "beat the beastie"
Sue

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1 reply
greenacres | @greenacres | Nov 30, 2021
In reply to @sueinmn "Here is a fascinating article from the New York Times about a shift in how chronic..." + (show)
@sueinmn

Here is a fascinating article from the New York Times about a shift in how chronic pain is being treated. https://www.nytimes.com/2021/11/09/well/mind/psychologists-chronic-pain-therapy.html

I can attest that, in conjunction with other methods, our minds can help us "beat the beastie"
Sue

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This is the path that I've recently been looking into. I will keep you informed.

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Mentor
Rachel, Volunteer Mentor | @rwinney | Nov 30, 2021

Goals, they are great motivation, but sometimes we fall off, I did over these past couple of weeks. As my friend once said, when you're in the soup, you're in the soup. I mismanaged my body and caused major flares which inevitably caused a downward spiral both physically and mentally. It was my fault as sometimes my C self (stable, moderate, flexible) likes to push a little more towards that old A life (perfectionism, overachieving) which results in the messy unstable B life that I fought to get away from.

The article @sueinmn recently posted ties in to this approach of mind and body management. The good news is that even when I know disruption comes to my schedule and goals, I can and always will get back on the grind. Never be afraid to restart and give yourself grace.

My goals are simple for the week:

1. stick to my schedule of moderation, exercise and proper eating
2. don't let feelings drive the bus

What goals do you have today?

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Mentor
Rachel, Volunteer Mentor | @rwinney | Nov 30, 2021
In reply to @tekkie3 "Thank you @rwinney for the Weight Mgmt. link. I started following both groups right about the..." + (show)
@tekkie3

Thank you @rwinney for the Weight Mgmt. link. I started following both groups right about the same time. Am so grateful to have support and encouragement coming from two different perspectives. It just made me realize how interconnected motivatiiom and support really are. 🤗

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@tekkie3 You're welcome! I learned a phrase at Mayo Pain Rehab

"March before you feel like it"

Keep moving in the right direction towards your goals, one step at a time.

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Mentor
Rachel, Volunteer Mentor | @rwinney | Nov 30, 2021
In reply to @janie6696 "I have done this sort of thing on my own for some time now. My one..." + (show)
@janie6696

I have done this sort of thing on my own for some time now. My one disappointment is that I cannot get out and walk. I was on steroids for vasculitis for 5 1/2 years before they determined I didn't have it! The damage from the steroids includes diabetes, osteopenia, spinal stenosis, tooth damage, weakened muscles, bones, tendons (torn tendon that cannot be repaired because it would just tear out again), and more. I am gaining weight due to inactivity. I am doing more that I was two years ago. I work around the house (dishes, cleaning, etc), but cannot stay on my feet more than 5-10 minutes. I wanted to get a back brace that would support the spinal stenosis and lumbar pain I experience, but have been advised against it by my doctor. I would use it only to get out and walk - the 5 minutes would be a good starting point for me. They want to inject my back but they want to use steroids. After a lot of long hard thought I decided I have enough damage from steroids. I have decided to learn to live with it, which I am doing (plus my husband had his back injected and ended up with arachnoiditis - don't want to add to my problems). My only other goal is to do some walking. Distraction is a help. I am an author, I knit and crochet, I read, but these all add to my sedentary lifestyle, which I am trying to change. I am gaining - I was doing nothing 2 years ago. If I could just get out and walk some, I could accept the rest. I may go ahead and get that back brace anyway - it's not like I would be wearing it 100% of the time.

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@janie6696 Hello and thank you for joining the conversation. Good for you for no longer wanting steroid injections. It certainly sounds like your body has been damaged enough and now could benefit from calming your central nervous system. Your goal of walking 5 minutes is a perfect place to start.

I commend you on recognizing your sedentary lifestyle and its contributions to your debilitations. Behavioral changes no matter your feelings or thoughts is what helps get the ball rolling. Practicing behavior daily, such as eating, breathing and exercise, helps to become habitual.

Graded exposure is used to assist in tackling feared situations, activities or objects due to anxiety, such as walking for 5 minutes. Perhaps you add 1 more minute the next day or every other day, or after a few days. Ease into what your body allows until you can gradually build to find your plateau.

During my sedentary time and deconditioning I used my small driveway to walk. I started slow and added 1 more lap as I could. Nature is great distraction, along with fresh air. Are you able to get outdoors to walk? How has your goal of walking 5 minutes been going?

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janie6696 | @janie6696 | Nov 30, 2021
In reply to @rwinney "@janie6696 Hello and thank you for joining the conversation. Good for you for no longer wanting..." + (show)
@rwinney

@janie6696 Hello and thank you for joining the conversation. Good for you for no longer wanting steroid injections. It certainly sounds like your body has been damaged enough and now could benefit from calming your central nervous system. Your goal of walking 5 minutes is a perfect place to start.

I commend you on recognizing your sedentary lifestyle and its contributions to your debilitations. Behavioral changes no matter your feelings or thoughts is what helps get the ball rolling. Practicing behavior daily, such as eating, breathing and exercise, helps to become habitual.

Graded exposure is used to assist in tackling feared situations, activities or objects due to anxiety, such as walking for 5 minutes. Perhaps you add 1 more minute the next day or every other day, or after a few days. Ease into what your body allows until you can gradually build to find your plateau.

During my sedentary time and deconditioning I used my small driveway to walk. I started slow and added 1 more lap as I could. Nature is great distraction, along with fresh air. Are you able to get outdoors to walk? How has your goal of walking 5 minutes been going?

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My walking is going well, but will end once it gets slippery outside - which it does every winter. Here in NH winter has delayed this season which is a help. I do have a tread mill that I use during these times. Thank you for your encouragement.

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Mentor
Sue, Volunteer Mentor | @sueinmn | Nov 30, 2021
In reply to @janie6696 "My walking is going well, but will end once it gets slippery outside - which it..." + (show)
@janie6696

My walking is going well, but will end once it gets slippery outside - which it does every winter. Here in NH winter has delayed this season which is a help. I do have a tread mill that I use during these times. Thank you for your encouragement.

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Winter walking is tough with the ice! We used to "mall walk", but indoor malls are disappearing. The treadmill is a good but sometimes boring option - I walk/run/jog in place while watching TV. My daughter worked at home using a standing desk & treadmill for over a year. I also try to do my housework vigorously to get my heart rate up.
Any other ideas to keep moving?
Sue

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