Global wars, the rise of AI, the healthcare system, the rising cost of living, tension with family — if you’re feeling stressed, you have every right to be. In the tailwinds of the 2024 U.S. election results, many are experiencing strained relationships with loved ones and find themselves facing a future that feels unpredictable, chaotic, and even a bit scary.
Gallup’s Stress in America 2024 Report (conducted in August) found that “the future of the nation” was top-of-mind, with 77% of adults reporting it as a significant source of stress. The economy was ranked second, and the U.S. presidential election followed closely in 3rd.
For the most part, if you’re reading this blog, you likely live with chronic pain or have loved ones with chronic pain. So, you already know that stress isn’t harmless. It’s a physiological response that has widespread effects, especially over the long run and especially for people already living with chronic pain.
In this article, we’ll cover 8 personal practices to return your nervous system to *hopefully* a calmer state where it has the best chance of promoting your relief.
Disclaimer — you may find some of these tips or practices work better for you than others. Take what works for you and leave what doesn’t!
#1 Allow yourself to rest.
While there’s so much in this world we can’t control, we can control how we respond. We’re not suggesting giving up on what you care about. But it’s just as critical to take care of your mental and physical health. So once you’ve done everything you can and you notice the stress affecting your wellbeing — remember that it’s okay to take a step back from this topic. You’re not a bad person for taking care of yourself.
#2 Recenter gratitude.
It can feel wrong to look at what’s going right in your life when so much, globally or personally, is hurting you. But taking a few minutes every day to refocus on gratitude may offer a lifeline to hope and positivity that can help make tough days easier to bear. An important note — this isn’t about forcing positivity — it’s about noticing the small moments of light, even on dark days.
Numerous studies have found that expressing gratitude appears to prompt positive improvements in mental health, mood, and general wellbeing.
Here are a few ways to tap into gratitude:
- Write 3 daily “blessings.” (Make it part of your morning or evening routine!)
- Write a letter of thanks to someone. (You don’t have to send it; just writing it can offer benefits!)
- Get creative by filling up a jar you’ve decorated with gratitude notes or by sticking gratitude post-its on your walls or workspace to surround yourself with gratitude.
#3 Feel your feelings… Then let them go.
Sometimes, it can feel “icky” to try to be grateful when you feel anything but. In these moments — Don’t force it. Sometimes, we need to feel all of the anger, pain, grief, and disappointment. Being human means to feel deeply. These emotions show how much you care and your connection to what matters most.
Plus, suppressing emotions can keep the body under stress, even if we’ve banished those feelings from our current focus. So while it might feel easier to push these feelings away, your body may end up carrying the extra burden. Instead, give yourself permission to feel what you need to. Then, once you’ve honored those feelings, you may find it easier to move forward in the direction you’d like.
#4 Stress keeping you up at night? Try a worry journal.
According to research by UC Berkeley Professor of Neuroscience Dr. Matt Walker, “One of the things that happens with people with insomnia is that they either can’t fall asleep because they’re thinking about what didn’t they do, what should they do, what needs to be done tomorrow. And they catastrophize, they ruminate… That’s where a worry journal comes in.”
Here’s how to get started: About an hour before bed, grab your journal and write out everything that’s stressing you. Try to avoid ruminating on why or how impossible it will be to fix. Instead, focus on writing down the “what” of every stressor in your mind.
Matt shares, “It’s sort of like vomiting out your anxiety and stress on the page. And it turns out the data is very reversed. When you do that, you fall asleep in half the time that you would otherwise.”
Of course, if you’re finding it hard to focus during the day, this tactic could also come in handy. Writing all your distractions out could help you to “wipe the slate clean” so you can let go of your worries and move on with your daily tasks.
#5 Systematically relax your muscles
Progressive muscle relaxation is an evidence-backed technique that can help with chronic pain relief. 4 PMR works by progressively tensing, then relaxing, your muscles one set at a time from head to toe. It can help by bringing attention to places holding onto tension or compensating for other injuries, then systematically relaxing them.
Here’s how to do it. Find a comfortable position to lie down. If you’re on the ground, you may want to put some blankets or pillows under pressure points like your head, lower back, or knees. Then, start to focus on your breathing.
When you’re ready, inhale slowly and focus on tensing all the muscles around your head – clench your jaw, scrunch your face… Hold that tension for a few seconds, then slowly let it all go as you exhale. Repeat this, moving down systematically down through your shoulders, biceps, forearms, hands, torso, glutes, thighs, calves, and feet.
Once you’re done, give yourself a few moments to sit in the relaxation before slowly rolling over to sit up.
#6 There’s no shame in distraction
Distraction can be a powerful short-term tool when used mindfully. It’s not a long-term tactic since suppressing feelings can create other issues. But if you’re going down a rabbit hole of anxiety and stress — distraction is a great way to stop that spiral and reground yourself.
Whether it’s stepping outside, having a gentle dance session in your living room, or losing yourself in a good show — anything that shifts your focus can help. Active options like walking or dancing are great when your body allows, but on high-pain days, activities like video games or movies can be just as effective at redirecting your thoughts.
Once you’re feeling more centered, you can always return to address what’s weighing on you. The key is using distraction as a reset button, not an escape route.
#7 Connect with those you trust
When stress and anxiety start spiraling, our thoughts can take us to some pretty dark places… And trying to shoulder it all alone can make everything feel heavier than it needs to be.
That’s why reaching out to someone you trust can be so powerful. Not only does sharing your fears help lighten the load, but often, you’ll find they’re experiencing similar feelings. Sometimes, just knowing we’re not alone in our struggles can help temper those pessimistic thoughts and remind us of our collective resilience.
Remember: Connection is one of our most powerful tools for hope.
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We hope this quick list of tools helps as we all move forward to navigate these uncertain and difficult times. Wishing you all the best 💚
Mike Sententia and the Healing Lab Team
Resources:
- Stress in America 2024: A nation in political turmoil. (2024). Https://Www.apa.org. https://www.apa.org/pubs/reports/stress-in-america/2024
- Sansone, R. A., & Sansone, L. A. (2010). Gratitude and Well Being: The Benefits of Appreciation. Psychiatry (Edgmont), 7(11), 18. https://pmc.ncbi.nlm.nih.gov/articles/PMC3010965/
- How To Academy. (2019). How to Beat Anxiety and Insomnia | Neuroscientist Matthew Walker. In YouTube. https://www.youtube.com/watch?v=oyy-M6IClQs
- Martin, L. (2021, August 9). Progressive muscle relaxation: Benefits, techniques, and more. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/progressive-muscle-relaxation-pmr
