GROUP THERAPY FOR THE TREATMENT OF #FIBROMYALGIA AND CHRONIC #PAIN…

Group Therapy for the treatment of #fibromyalgia and chronic #pain.

You read something new every day on treatments for #fibromyalgia and chronic #pain, but now they are saying that group therapy can help pain sufferers. A trial published in the Lancet, revealed that after only six sessions of group therapy, it showed patients still found improvements a year later.

All patients who took part in the study were given advice about remaining active, avoiding bed rest and taking pain medication, and felt more positive about being able to deal with their pain and less fearful about their situation. The study, led by Professor Sarah Lamb at the University of Warwick, found: “Compared with advice alone, advice plus cognitive behavioural intervention was associated with significant benefits in nearly all outcomes. This trial shows that a bespoke cognitive behavioural intervention package, Best, is effective in managing subacute and chronic low-back pain in primary care.”

The treatment also compared favourably with other ways of combating back #pain, such as acupuncture and teaching correct posture. Dr Laxmaiah Manchikanti, from the Pain Management Centre of Paducah, in Kentucky in the US, said the study “showed rather impressive results”. The book ‘The Theory and Practice of Group Psychotherapy’ by Irvin Yalom and Molyn Leszcz is a great book to help you understand what is behind group therapy. It presents the most recent developments in the field, drawing on nearly a decade of new research as well as the writers’ clinical wisdom and expertise. Hailed by Jerome Frank as “the best book that exists on the subject,” Irvin D. Yalom’s The Theory and Practice of Group Psychotherapy has been the standard text in the field for decades.

In this completely revised and updated fifth edition, Dr. Yalom and his collaborator Dr. Molyn Leszcz expand the book to include the most recent developments in the field, drawing on nearly a decade of new research as well as their broad clinical wisdom and expertise. New topics include online therapy, specialized groups, ethnocultural diversity, trauma and managed care.

The charity MIND also has lots of details on group therapy treatments.

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DOES BAD POSTURE CAUSE BACK PAIN?…

Does bad posture cause back pain? Well of course it does. There are lots of reasons that you are suffering from back pain but sitting and standing badly will definitely contribute to that.

In my youth (many years ago) you were given a sash to wear around your waist which you were only given to you if you had good deportment. There was even an end of term deportment prize which was something I never managed to achieve so maybe that’s the reason for my back problems (if only, mine was a malformation in my lumbar spine).

Tap the word deportment into google and  ‘the way a person stands and walks, particularly as an element of etiquette.”poise is directly concerned with good deportment” comes up.
With the young generation now not only bent over to work on a computer most of the day they also stand badly when they are using their mobile phones and I am quite sure that the heavy bags they carry around is another contributor to back pain.
There are numerous support belts available on Amazon which most look suitable for builders or anyone who has to carry weight rather than a posture corrector. There are also a number of posture corrector braces which are mainly to support your back and shoulders but not your whole spine. Back supports are quite different from posture correctors, back supports and lumbar supports offer compressive and proprioceptive benefits which can keep you mobile for longer and make you more aware of your movements and the range of motion you are able to attain. Compression works to manage inflammation which in turn can offer pain relieving qualities. They can also be used to help with conditions relating to the nervous system such as sciatica.
A new great spinal support is a ‘Posture Shirt‘ made by Alignmed, who sell patented posture clothing.  Their shirts give you a gentle pull and help relieve pain. It also helps to correct your body alignment, improve your balance and increase your mobility. They say ‘your posture has an influence on your physical health and overall well-being, so having aligned posture benefits us during work, training and in everyday life.’
In my opinion, I think schools should have good deportment in as part of the curriculum so all the children can learn how to sit and stand correctly so they do not suffer from spinal pain in their later years. Until then it’s a case of finding the right support to suit your pain. I will write another post to cover all the different types of spinal supports for not just low back pain but for any type of back pain in the near future.
Posture Shirt’s are also offering any of my readers a 15% discount if you buy from their website, just pop in Barbara15 as your discount code.

CAN ‘TO DO’ LIST’S CAUSE ANXIETY?…

Can to do‘ list’s cause anxiety? Appointments, dinners, errands, we’re all juggling a million things at once and ‘yes’ some experts say that ‘to do lists can cause anxiety.

Psych Central say that ‘If you make a to-do list, carefully look at each item. How much emotional energy will you need for each one? If you tend to have the most energy in the morning, then pencil in the high-energy tasks first thing. Also, decide that you will not feel guilty for anything on your list. For example, if you want to set aside 20 minutes to folding laundry tomorrow, then give twenty minutes of your whole heart to folding laundry. Know that you are doing something of value, and don’t waste one bit of energy wishing you were doing something else.’

I am a typical ‘to do list person and I can appreciate that it can cause anxiety as I get really anxious if I don’t manage to get through what I have on my list. I also add to the list constantly which doesn’t help me to get through the list but I do get a buzz from crossing off what I have listed on it. Personally, I think the opposite as I always feel great when I have written everything down and more anxious when I have lots of things going through my mind.

Nowadays everyone seems to make a ‘to do’ list and there are many available online with ‘Wunderlist as the number one choice, a free to download app.

They say ‘Wunderlist is the easiest way to get stuff done. Whether you’re planning a holiday, sharing a shopping list with a partner or managing multiple work projects, Wunderlist is here to help you tick off all your personal and professional to-dos‘.Organize and share your to-do, work, grocery, movies and household lists. No matter what you’re planning, how big or small the task may be, Wunderlist makes it super easy to get stuff done. Set Due Dates and Reminders and Assign to-dos. No matter whether your lists are work-related or just for fun, you will never miss a deadline again with Wunderlist in charge.

I thought it was quite funny it mentioned about reminders as I have quite recently set a reminder on my phone to take one of the drugs I am on at a specific time as I just kept forgetting to take it.

Of course, a lot of us (including me) like the sort of to do lists that we manually write down as we love to cross out some of the jobs we have jotted down. I love notebooks especially the pretty ones you can buy nowadays from personalised ones from Etsy to an assortment of beautifully covered notebooks from TK Maxx.

I could spend a fortune on the ones from TK Maxx with the different statements on the front of them and can almost guarantee that my daughter will have one wrapped up for me for Christmas.

You could also just go to Pinterest and tap in ‘to do‘ list and you will be shown a page full of free to download ‘to do‘ lists just ready to start filling in and I am quite sure you will not feel in the least bit anxious about writing it, in fact some say daily ‘to do‘ lists can help productivity. Do you write a ‘to do‘ list and if so what on?

 

 

 

 

#FIGHT INFLAMMATION WITH FOODS THAT HEAL…

#Fight inflammation with foods that heal by checking out this infographic from #cottercrunch on Pinterest.

The list includes walnuts, avocado, pineapple, leafy greens, ginger, salmon, flax and chia seeds, broccoli and carrots, bone broth and collagen, spirulina, turmeric, cherries and berries, coconut oil, cabbage, green tea and matcha powder.

Spirulina is an organism that grows in both fresh and salt water. It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae.

Just like plants, cyanobacteria can produce energy out of sunlight, via the process called photosynthesis. Spirulina was consumed by the Aztecs back in the day, but became popular again when NASA proposed that it could be grown in space and used by astronauts.

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been used effectively.

A great book/cookbook which is available on Amazon but only available on Kindle is Everything you need to know about Spirulina, The World’s Highest Protein Food explained with delicious recipes included (Spirulina Cookbook Book 1) by Tina Quick. Tina Quick has been vegan since age 19. She loves cooking healthy, delicious vegan food and teaching others how to eat a healthy plant based diet. Also included are dozens of amazing spirulina recipes for better health. This superfood is extremely versatile and can be used in smoothies, drinks, salads, soups, and much more!

 

There is a great cookery book on bone broth by James Wayne, Bone Broth: Bone Broth Diet Cookbook, on Amazon which says

This short guide is more than a diet plan. It covers everything you need to know to unlock the amazing health benefits of bone broth.

You also get:

  • A brief guide to cooking and storing bone broths
  • A three-week meal plan including breakfast, lunch, dinner and snacks
  • Basic bone broth recipes that can be customized to suit any taste
  • Instructions for making energy and health-boosting broths
  • A wide selection of delicious main courses
  • Remedies for everyday maladies including allergies, coughs, fevers and more
  • Expert tricks for finding the right ingredients
  • Cooking tips for getting the best flavour and texture
  • A guide to using bone broth to detoxify, protect joints, boost your immune system

Another great cookery book about using super seeds in your cooking is Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp, and Amaranth (Superfood) by Kim Lutz available on Amazon. 

Five super seeds covered in one super volume! Chia, hemp, flax, quinoa, and amaranth are tiny powerhouses that deliver whopping amounts of protein, essential fatty acids and great taste in every serving. Perfect for vegan, vegetarian, and gluten-free diets, they each get to take a star turn in these 75 mouthwatering recipes. Convenient and versatile, the seeds work wonderfully in everything from muffins and breads to salads, soups, and desserts. Super Seeds is a must-have for anyone interested in eating healthily and deliciously.

 

SEPTEMBER #PAIN AWARENESS MONTH…

The first Pain Awareness Month was held in 2001 and since then the event has gone from strength to strength – Around 75 million Americans are suffering pain and it’s time to do something about it.  Awareness will be raised by the American Pain Foundation Action Network to this huge problem so that politicians are focused on the need for new research and treatments. The month also ties in with National Invisible Chronic Illness Awareness Week.  More suffers will have the chance to voice their pain via blogging and virtual conferences. The key to raising awareness is to get involved. There are many things that you can do to help promote Pain Awareness Month. Talk with Friends & Family: Let them know that September is Pain Awareness Month. “Like” the ACPA on Facebook. Encourage your friends to do the same. Everyone who lives with chronic pain—or cares about someone who does—is different. But at the same time, we all have common interests. It is a kind of community and deserves to have their voices heard. Partners for Understanding Pain represents a comprehensive network of resources and knowledge about issues in pain management. Pain Awareness Toolkits provide information for working collaboratively with healthcare professionals, consumer and professional organizations, journalists, community leaders, and elected officials to ensure that those who suffer from pain have access to appropriate and effective pain therapies. At the moment it is based around the website American Chronic Pain Association and not in the UK but that doesn’t mean UK sufferers cannot help to promote Pain Awareness Month.