The Headache Healer’s Handbook. Jan Mundo

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Название The Headache Healer’s Handbook
Автор произведения Jan Mundo
Жанр Медицина
Серия
Издательство Медицина
Год выпуска 0
isbn 9781608685141



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1976, researchers Jose Medina, Seymour Diamond, and Mary Franklin showed that with skin-temperature and electromyographic biofeedback training, or EMG biofeedback, headache severity and frequency as well as medication usage decreased significantly.4 Turin found that finger-temperature warming alone was effective in reducing migraine activity;5 Sargent’s study showed nondrug treatments for migraine decreased headache frequency;6 and Mitchell and Mitchell combined relaxation, awareness, assertiveness, and desensitization trainings, resulting in markedly reduced headache frequency.7

      Collectively, the research shows that you can learn to change your stress, tension, headaches, and pain with your mind.

       Passive and Active Volition

      Interestingly, biofeedback therapy makes a distinction between two mental states of volition, or exerting the will. In biofeedback, the patient does not attempt to actively will a state of homeostasis and calmness, which is called active volition (“I must relax!”). Instead, the patient produces relaxation using passive volition, which is an open and allowing awareness of one’s inner world.8

       Always versus Never

      The most effective way to understand the mind-body connection and how it relates to your headaches is to experience it firsthand.

      “Always versus Never” is an exercise I’ve adapted from the work of Clyde W. Ford, DC,9 to demonstrate your mind-body connection in real time. It is based on working with two sets of thoughts, or inner dialogues. In my adaptation, each dialogue represents a way of thinking about your headaches — one negative, and one positive.

      To do this exercise, first follow the setup instructions. Then read the scripts, do the exercise, and at the end do the check-in and debriefing.

      If you are reading this book to support someone else, you can do the exercise too. Simply use a concern from any area of your life for your inner dialogue. Find something that is real for you right now and substitute your concern for the words headaches, migraines, or pain in the scripts.

       Setup

      First, stand in an area with enough space around you to extend your arms to the front, sides, back, and above your head. Then give yourself a good base: Place your feet hip-distance apart (about twelve inches) with your feet parallel, toes pointed forward or turned slightly in, knees soft and unlocked. This will give you good balance as you do the exercise with your eyes closed.

       Scripts

      Now read over the following two scripts of internal dialogue to familiarize yourself with them. During the actual exercise, your eyes will be closed as you repeat in your mind each set of thoughts. Don’t worry about memorizing all the words — it’s the thought that counts!

      The first set of thoughts is called “Always”:

      SCRIPT 1: ALWAYS

      “I’m always going to have these headaches (or these migraines). I’m always going to have this pain. I’m always going to feel sick. I thought this program would give me the answers, but now I have doubts. It’s just another dead end. I feel lousy. I’m afraid I’ll always be stuck here. There’s no way out. No matter what I do, nothing ever changes; it’s always the same. I hate this pain!”

      Got that? Good. I know it can be hard to go there!

      Now, read over the second set of thoughts, called “Never”:

      SCRIPT 2: NEVER

      “I will never again have these headaches (or these migraines)! I will never again have this pain and disability. I will not suffer like this again. I’ve finally found the answers I’ve been looking for, and I’m never turning back. I feel so much better now. I see more possibilities. After all this time, I’m actually hopeful. I can live my life free of pain. I feel great! Yay! I’m free!”

       Move to Match the Thought

      Now that you know the thought scripts, it’s time to add the special sauce. During the exercise, while you’re saying each thought in your mind, move your body to match the thought. In whatever way feels right, allow your body to move in a way that expresses what you are thinking.

      For example, when you say to yourself you’ll always be in pain, do you tighten your shoulders and lower your head? What does your body do when you say you’ll never be in pain? Whatever feels right for you, move to express each thought.

       Always versus Never Exercise

      Now read over the numbered steps that follow, glance at the scripts one more time if needed, and then put the book down. When you are ready to begin the exercise, return to your stance with feet hip-distance apart and knees soft, close your eyes, and proceed. When you finish the exercise, open your eyes and do the check-in and debriefing.

      1. For about thirty seconds, repeat in your mind the “Always” script, or your version of “I am always going to have these headaches (or migraines). I am always going to be in pain. I am always going to have to curb my activities,” and all the negative thoughts that go with it. Allow your body to move to match the thought “I always will have this pain.”

      2. Then switch to the “Never” script and repeat it in your mind for thirty seconds: “I am never again going to have these headaches (or migraines). I feel so much better! I am free! Yay!” and all the positive thoughts that go with it. Allow your body to move to match and express the thought of “Never again will I have this pain.”

      3. When you’re done, open your eyes, sit down, and do the check-in and debriefing that follows.

       Check-In and Debriefing

      1. What happened in your body during the exercise when thinking you would always have headaches, migraines, and pain?

       • What happened to your tension or relaxation overall? In specific areas?

       • What happened with your posture and breathing? How about your mood?

      2. What happened to your body, posture, breathing, mood, tension, and relaxation when you thought you would never again have headaches, migraines, and pain?

      3. Were your two responses different?

       • For always, did your body contract, shoulders raise, neck stiffen, and head pull in? Did you hold your breath? Was your mood fearful, hopeless, angry, sad?

       • For never, what happened? Did you feel a sense of relief, take a breath, let out a sigh, or smile? Could you let your body go, lift your head, and see beyond your pain? How did that feel?

      You might have had the responses listed here, or others. During the Always exercise, some people grip their temples as if in pain, whereas others get completely still and don’t want to move at all. Some follow their urge to self-soothe and simply hug themselves while standing, while others curl up in a fetal position. And while imagining being free from pain, some people extend their arms in the air in joy!

      You might not have had the responses you expected. Some headache sufferers report they simply “can’t go there” — meaning, they can’t imagine always having pain — for fear of actually bringing on a headache. On the flipside, even never can be difficult for those who cannot imagine their world as pain-free. They are unable to get there mentally for fear of being disappointed again.

      There are no right or wrong reactions, only what happens to you. Your palpable, felt responses — whether positive, negative, or reluctant — are what matter. It’s okay if your responses are so subtle that an outside observer couldn’t tell anything was happening. What matters is that you feel something happen and are aware of it.

       Survival and Wonder Vision

      We now return to the point of the Always versus Never exercise: