Distraction is sometimes called cognitive refocusing. Essentially, it is a strategy that directs a person's attention and concentration at other stimuli, thereby shielding them from their pain. Stimuli may be internal (daydreaming) or external (television). They may be self-initiated, such as making phone calls, or passive, as with listening to music or humor. The most effective distraction techniques are those that are unique and changing, those that require input from most or all of the senses -- seeing, hearing, tasting, touching and smelling -- and those that are interesting to and appropriate for the person practicing them. In some cases, awareness of the pain, as well as fatigue and irritability, increases when the distraction ends

Relaxation may be used for almost any type of pain, but it is particularly effective for chronic pain by helping to produce a state of relative freedom from anxiety and skeletal muscle tension. Relaxation strategies tend to concentrate on one thing, such as a word, sound, phrase or physical activity, and commonly use music, massage or slow, deep breathing. They also may involve imagery, in which a person focuses mentally on a pleasant or peaceful experience, or superficial body massage, felt to be especially helpful for people with little physical contact or for whom verbal communication is limited or impossible. For maximum relaxation, researchers suggest three 20-minute periods daily, in a quiet environment, assuming a comfortable well-supported position. Practice of a particular technique is suggested to establish a conditioned relaxation response.

Here's a simple relaxation exercise that may help your pain and more information on psychological approaches.

Group Therapy Program for Adults with Chronic Pain and their Family Members Family members, loved ones, and friends are also invited to participate in special group sessions for persons with chronic pain offered by the Department of Pain Medicine and Palliative Care. These weekly sessions focus on steps family members can take to improve their own self-care and encourage the person in pain. Groups meet once a week for 8 weeks. Each session is led by a clinical psychologist and a social worker specializing in pain management and lasts 1-1/2 hours. For more information, please see this brochure.

At times, Beth Israel's Department of Pain Medicine and Palliative Care offers group therapy for people who suffer from chronic pain. Our therapists help you learn new skills--such as relaxation exercises and new ways of thinking--that can reduce the stress of living with chronic pain. The groups are open to adults with chronic pain. Family members are invited to participate.