How are new ways of life and new roles possible?
It is possible to change the impact of pain, steadily and slowly. You may need to start by thinking about what changes are possible in the short term or at this point in your life. It is also useful to keep a record of the changes you have made. This evidence of successes may help you realize that it is possible to return to, or stay at work, or develop new roles and skills. A Positive Data Log will enable you to build a record of your ability to cope or manage life despite the pain. Sometimes it is easy to overlook positive things that happen, so keeping a record can help to:
• Boost your confidence as changes happen
• Maintain your progress in getting active and reaching goals
• Remind you and others that change is possible, especially when you have a setback
How can you use a positive data log?
A Positive Data Log helps you to gather evidence that you are able to manage or cope with your life with your pain. You can start by filling the gap in the following sentence:
I am able to . . . . . . . . . my life despite my pain.
Choose the word that seems right for you at present, in your situation. For example ‘cope with’, ‘control’ or ‘manage’. Or you can use other words that seem best for you, such as, ‘deal with’ or ‘accept’ or even ‘tolerate’. Steve chose ‘cope with’ for his log.
TIP
It can help to be aware that sometimes the way we think can change the evidence and reduce its value (see Chapter 14 on ‘Managing Depression, Anxiety and Anger’).
These three things may happen to your thinking when you look at the evidence you have recorded. You may:
1 Distort or dismiss the evidence, by saying to yourself: ‘Of course there is a change, that would happen anyhow.’
2 Ignore the evidence, by not even noticing that something positive has been said, done, thought or felt.
3 Discount the evidence, by saying: ‘It’s a fluke that I achieved my goal of walking to the shops this week.’
STARTING YOUR OWN POSITIVE DATA LOG
In your notebook, or diary, write a heading ‘My Positive Data Log’.
Begin with your statement:
I am able to . . . . . . . . . my life despite my pain.
Choose the word that seems best for you, e.g. ‘cope’, ‘control’, ‘manage’, ‘deal with’ or ‘accept’.
Then write your column headings as they are shown here:
Remember to keep your Positive Data Log for at least four weeks.
Thinking through work, training and other options
It has been found that people manage chronic or long-term conditions like heart disease better when they are doing something that they value. Doing something worthwhile can give you a sense of purpose, build confidence and boost your mood. Options might include paid work or volunteering, being a school governor, doing an evening class, or looking after grandchildren.
Improving skills in managing life despite the pain and being more confident can mean there is a real possibility of:
• Staying at work
• Returning to work
• Starting or continuing study or retraining
• Choosing other options, such as fostering or voluntary work
• Developing new roles or activities in life
Recent studies show that people with chronic pain have found many different ways to achieve their goal of staying at or returning to work. They have enjoyed themselves, had some fun, met new people and coped well with some difficult times on their route back to work or study.
It helps to think about both work and non-work activities, such as hobbies and voluntary activities. You can also consider how you would like to spend your days and nights.
It may help to revisit Chapter 1 (‘Understanding the Impact of Pain’). This chapter looked at the changes you might wish to make in particular areas of your life, including work activities.
Start by thinking about your most important reasons for staying at or returning to work.
What are your main concerns about what this would involve for you at present?
Write your thoughts under two column headings in your notebook:
‘Most important reasons for staying at or returning to work’ and ‘Main concerns’.