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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.

tekkie3 | @tekkie3 | Nov 30, 2021
In reply to @rwinney "@tekkie3 You're welcome! I learned a phrase at Mayo Pain Rehab "March before you feel like..." + (show)
@rwinney

@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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That sounds like excellent advice as well! 😊 I also like, "One more thing you can do now, is one less thing you have to do later." 😉

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Mentor
Ginger, Volunteer Mentor | @gingerw | Nov 30, 2021
In reply to @rwinney "Goals, they are great motivation, but sometimes we fall off, I did over these past couple..." + (show)
@rwinney

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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@rwinney Today I set a goal to pull some weeds that sprung up along the walkway. Got a kitty litter bucket full pulled! [What I want to know is why aren't these tender shoots eaten by the deer and squirrels, instead of my roses!!??] I'll let them dry out for pickup in next week's trash. It felt good to be in the winterish air and doing something productive. And a load of wash is going. Setting small goals and adapting as needed.
Ginger

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2 replies
Mentor
Sue, Volunteer Mentor | @sueinmn | Nov 30, 2021
In reply to @gingerw "@rwinney Today I set a goal to pull some weeds that sprung up along the walkway...." + (show)
@gingerw

@rwinney Today I set a goal to pull some weeds that sprung up along the walkway. Got a kitty litter bucket full pulled! [What I want to know is why aren't these tender shoots eaten by the deer and squirrels, instead of my roses!!??] I'll let them dry out for pickup in next week's trash. It felt good to be in the winterish air and doing something productive. And a load of wash is going. Setting small goals and adapting as needed.
Ginger

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Good for you, Ginger. So happy to hear that you were doing well enough to be outdoors. I'm wondering if I will have more weeds to pull or leaves to rake when we get home next week, as it isn't quite winter there yet.
Sue

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migizii | @migizii | Dec 1, 2021
In reply to @sueinmn "Winter walking is tough with the ice! We used to "mall walk", but indoor malls are..." + (show)
@sueinmn

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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@migizi I walk outside with ice cleats on my sorel boots as long as it doesn’t get too cold….I usually give it up when it gets under -10….. the only part of me that’s visible is my eyes

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kenc | @kenc | Dec 2, 2021

Many times achieving goals are overwhelmed by severe depression.

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1 reply
Mentor
Rachel, Volunteer Mentor | @rwinney | Dec 3, 2021
In reply to @gingerw "@rwinney Today I set a goal to pull some weeds that sprung up along the walkway...." + (show)
@gingerw

@rwinney Today I set a goal to pull some weeds that sprung up along the walkway. Got a kitty litter bucket full pulled! [What I want to know is why aren't these tender shoots eaten by the deer and squirrels, instead of my roses!!??] I'll let them dry out for pickup in next week's trash. It felt good to be in the winterish air and doing something productive. And a load of wash is going. Setting small goals and adapting as needed.
Ginger

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@gingerw Good for you, Ginger! I love that you set small goals and focused on function over feelings. I hope you used proper ergonomics.😉 It does feel rewarding to do something productive, and getting outdoors was a bonus. One of my goals for the week was to create online Christmas cards. I have been using moderation by limiting my time at the computer each day since Monday while researching what I wanted to design and order. Yesterday I completed that goal and it felt really good!

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lisa12 | @lisa12 | Dec 3, 2021

I was feeling that my osteoarthritis was getting the better of me, so I decided to be proactive and lose weight. I am feeling really good about it, just upping my vegetable intake, very little sugar and processed foods. I have been making my own salad dressings which are really good and make me want to eat a salad more. I have lost 6 pounds so far. This process makes me feel like I an more in control of my life. I am having a hard time walking because of my knees but try to do a little each day

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Mentor
Sue, Volunteer Mentor | @sueinmn | Dec 3, 2021
In reply to @lisa12 "I was feeling that my osteoarthritis was getting the better of me, so I decided to..." + (show)
@lisa12

I was feeling that my osteoarthritis was getting the better of me, so I decided to be proactive and lose weight. I am feeling really good about it, just upping my vegetable intake, very little sugar and processed foods. I have been making my own salad dressings which are really good and make me want to eat a salad more. I have lost 6 pounds so far. This process makes me feel like I an more in control of my life. I am having a hard time walking because of my knees but try to do a little each day

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HI Lisa - It's great to hear that you are working to take control of your own health. Too much sugar makes my joints hurt worse, so when I get a case of "the nibbles" I often reach for a few strawberries, raspberries or grapes. For me, frozen fruit, half thawed, is very satisfying.
Maybe if walking is too painful, you can either pool walk, letting the water support you. Or, sometimes riding a bike - regular or stationery would be easier on your knees? That is what my sister-in-law did while waiting for her TKR's
Just keep taking your baby steps.
What do you find satisfying to snack on?
Sue

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1 reply
Moderator
Colleen Young, Connect Director | @colleenyoung | Dec 3, 2021
In reply to @kenc "Many times achieving goals are overwhelmed by severe depression." + (show)
@kenc

Many times achieving goals are overwhelmed by severe depression.

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Ken, pain and depression often go hand in glove, as others have shared here and other discussions like this one:
- Pain and depression, the one two punch. https://connect.mayoclinic.org/discussion/pain-and-depression-the-one-two-punch/

I'm encouraged that you are participating in this discussion to help yourself, with the support of fellow members, to find your first baby steps towards a SMART goal. What is your goal today? Remember the A in SMART. Keep in achievable.

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lisa12 | @lisa12 | Dec 3, 2021
In reply to @sueinmn "HI Lisa - It's great to hear that you are working to take control of your..." + (show)
@sueinmn

HI Lisa - It's great to hear that you are working to take control of your own health. Too much sugar makes my joints hurt worse, so when I get a case of "the nibbles" I often reach for a few strawberries, raspberries or grapes. For me, frozen fruit, half thawed, is very satisfying.
Maybe if walking is too painful, you can either pool walk, letting the water support you. Or, sometimes riding a bike - regular or stationery would be easier on your knees? That is what my sister-in-law did while waiting for her TKR's
Just keep taking your baby steps.
What do you find satisfying to snack on?
Sue

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Hi Sue! Since I have a sweet tooth I take fat free greek yogurt and combine it with fresh fruit, my favorite is pineapple and grapes, or berries and apples. Or I eat raw veggies, like baby carrots and radishes. I am goinmg to try to make a dip for those too out of greek yogurt. My knee is swollen right now, I guess I would be able to do the pool walking but not sure about the stationary bike yet
I do have some frozen fruit Ill try that!

Lisa

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