How to cope with fear of pain. Fear of pain: physical pain
Fear of pain. This is why many people sometimes don’t take action, don’t make decisions, don’t start relationships, or can’t express themselves. It will hurt. Even going to the doctor is sometimes scary - it will hurt.
Can we, if not avoid pain, then at least minimize it? And if so, how? In this article we will talk about physical pain and the emotional fears that are associated with it.
Navigation through the article “Fear of pain: physical pain. What are we really afraid of?
Physical pain
If we abstract a little from the versatility of our consciousness, and now consider only the physiological principles of the functioning of our body and brain, we will get the following. What does pain mean? This is a signal that one of our senses sends to the central coordinator - the brain.
In physiology this is called nociception. Nociceptors are pain receptors that recognize harmful, damaging effects on tissues and organs of the body. Impacts can be mechanical, thermal or chemical.
Nociceptors transmit a signal about damage first to the spinal cord and then to the brain. As a result, a person learns already at the level of consciousness that he is in pain. And all this is needed so that a person can take some action to resolve the situation.
Physical pain itself has some natural regulation. For example, under very strong stress on the body, when the pain becomes too acute, a person often loses consciousness.
This mechanism is provided by nature so that a person can “rest” at least for a little time from experiences and gather strength to fight a traumatic situation or a disease of some organ.
At the same time, the human body has many of its own internal ways of coping with pain, depending on the situation. Internal opiates - endorphins - are designed to reduce it and have a relaxing effect on the muscles.
Adrenaline is also used to reduce pain, but on the contrary, to stimulate a person’s activity as much as possible and help him, for example, effectively get out of a dangerous situation.
The body itself can often tell you (if you listen to it carefully) what posture or what action can lead to a reduction in pain.
But there is another factor that is decisive for a person - emotions. That which arises in the process of the appearance of pain and is fully involved not only in the perception of impulses transmitted by pain receptors, but also in the formation of further chemistry of pain.
Surely each of you has observed that a surge of adrenaline, which is always easy to recognize by an increased heart rate, a sudden surge of strength, a feeling of anxiety and determination at the same time, a decrease in body sensations, a narrowing of consciousness, happened to you not only when the danger was real, but also when when there was no danger, but only a thought that worried you.
If a mental idea, a fantasy, can cause such a strong chemical reaction, then it turns out that emotions have a very large, if not decisive, role in the formation of what is commonly called “ physical pain».
At the emotional level, we first of all evaluate our state. We put a label on it, and these labels look like this - “bad”, “something happened”, “this could end in death”, “I can’t stand it”, “all plans collapsed”, etc.
Emotions, of course, influence the course of the pain process and, most often, in the direction of intensification. Let's say you have a stomach ache. Well, I got sick - maybe it’s not scary at all. You ate something stale, the body recognized it as a chemical invasion, the corresponding receptors turned on and sent a signal to the brain.
Perhaps all you have to do is drink more/eat something else/go to the toilet/just lie down and relax - and most likely everything will pass. What does pain mean? – the body is fighting a chemical invasion, which it notified you about.
It may not take much time for your body to overcome the situation. As a last resort, you can take a pain reliever to reduce smooth muscle spasm.
In most cases, your pain has every chance of not developing into anything serious. But many often begin to “increase” the pain: get scared of it, draw pictures like “what if it’s appendicitis and I’ll die from peritonitis?”, “what if I have a dangerous infection?”, in the easiest case - “I won’t get caught.” for an appointed meeting, this will ruin all my plans, oh, what an unbearable pity,” etc.
What happens to the body – I think it’s clear. Fear of pain or unpleasant events in connection with it triggers a new surge of adrenaline, the spasm becomes stronger, the heartbeat becomes faster, the horror is even deeper, the adrenaline is even greater, and so on in a circle. As a result, either you will be able to stop all this pandemonium with an effort of will, or you will faint.
I described all these mechanisms in an article about panic attack, if you want to understand them in more detail with examples, read it. Here it is important for us to pay attention to something else - physical pain may develop into heartache and vice versa, and with your direct participation.
You can, for example, upon learning unpleasant news or hearing hurtful words, go deeper into “chewing” grievances and ultimately create a chemical cocktail in the body that will lead not only to real tachycardia, but even to a heart attack, if there is at least some physiological disposition towards it.
In other words, when we begin to “increase” emotions, we generate approximately the same set of chemical changes, but they can affect different systems of the body. Most often, the weakest genetically or simply overloaded systems of your body are the first to suffer.
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Useful tips
What is the biggest fear of modern man? Each of us is afraid of pain.
This has become especially clear in the 21st century. However, our body does not mutate, and the pain threshold does not change either, we are simply so accustomed to comfortable conditions that even the slightest pain forces us to go to the pharmacy to buy painkillers.
You've probably noticed that one person easily tolerates hot tea poured on his hand, while another begins to scream from an ordinary splinter. It's all about the pain threshold, and the higher it is, the easier a person tolerates any injury.
For example, professional fighters deliberately subject themselves to torture in order to increase their pain threshold, without which not a single fight can be completed.
The human pain perception system is quite complex, since it involves a large number of neurons, neural structures and receptors. It is not in vain that such a large number of analgesics have been created that affect various parts of the pain system.
Before we tell you about natural ways to overcome pain, let us dwell on the incredible discovery of scientists - these are three families in which each member inherits a unique anomaly, none of them feels pain, no pain at all.
It all started with a search for some information in genes about pain symptoms. However, experts had little hope that they would be able to find one gene that, by turning it off, would cause a complete loss of sensitivity to pain.
People who don't feel pain
The people found by scientists are not carriers of any neurological disorders; they also have absolutely all the senses characteristic of an ordinary person. All three families live in Pakistan and belong to the same clan. Over the years, scientists studied 6 representatives of these families (children and adolescents).
The children did not understand at all what pain was. One of the teenagers (a 14-year-old boy who soon died after jumping from a roof) earned his living by performing dangerous stunts: he pierced his hands with daggers and walked on hot coals. All the children studied had very severely damaged tongues and lips, as they bit them at an early age, when they did not yet understand that this was harmful. Two of them even bit off a third of their tongues. Everyone has a huge number of scars, bruises and cuts, sometimes children did not even notice that they had broken something, the fractures somehow healed and they were found after the fact.
They distinguish hot from cold well, but do not feel pain if they get burned. They have a well-developed sense of touch, they feel everything perfectly, for example, how a needle enters their finger, but for them this is not an unpleasant sensation.
The children's health and intellectual development are also normal. And their parents, sisters and brothers are carriers of normal pain sensitivity.
People who don't feel pain
As a result of the analysis of genetic markers, it was discovered that all children had a mutated SCN9A gene, but each family had its own mutation in it. What is known about this gene is that it is active precisely in those regions of the peripheral nervous system that are responsible for pain.
After conducting a series of experiments, scientists came to the conclusion that the mutations they found completely turn off the gene. As a result, stopping the work of a single gene is a sufficient and necessary condition for losing sensitivity to pain.
This discovery has given scientists the opportunity to develop new effective painkillers, and, probably, in the near future, achieve complete victory over pain. After all, choosing an inhibitor that can suppress the activity of a certain protein is routine work in modern pharmacology.
The study authors add that they had previously discovered a hereditary anomaly associated with this gene. It was called primary erythromelalgia. But it has completely opposite characteristics.
In people with this gene mutation, sensitivity to pain goes off scale to possible and impossible limits. Even the smallest stimuli (for example, light physical activity or heat) can cause severe pain attacks. This disorder is associated with other mutations in the SCN9A gene that alter the sensory threshold.
Mutations with changes in sensitivity in this gene protein have not previously been found in humans, but this phenomenon has been actively studied in mice. Mice in which the gene had partial loss of sensitivity had a low pain threshold, but if the gene was completely out of order (which happened in 6 Pakistani children studied), then the mice died soon after birth. Most likely, their gene performs some other important functions.
Now let's return to the topic at hand and tell you about several ways that will help you increase your pain threshold.
How not to feel pain
1. Drink coffee or caffeinated drinks
When the average person decides to lose a few extra pounds before the start of the beach season with the onset of spring, he runs to the gym to quickly say goodbye to the annoying unnecessary weight. He pedals hard, dies on the treadmill and lifts weights. After training he feels good, but only until the next morning.
The body does not know such loads, and therefore the back does not straighten, the arms hang, and the muscles of the whole body react painfully to every movement. However, all these consequences can be completely avoided: you just need to pre-warm the body with caffeine.
The researchers conducted an experiment: the first group of volunteers received caffeine tablets, the dosage of one capsule was equivalent to almost three cups of coffee. A second group of participants received supposed pain pills that were actually placebos. After this, the volunteers spent almost the whole day in the gym, working out hard.
As a result, the first group of participants felt very good the next day, some even wanted to go back to the gym that same day.
As it turns out, the advertising really doesn't lie, and caffeinated drinks can actually turn us into superhumans who can easily cope with any obstacles. But there is good news for those people whose most serious physical activity is moving a computer mouse.
In another study, volunteers were asked to work at a computer continuously for 90 minutes. After this time, people's wrists, necks and shoulders became numb. But before starting this experiment, the subjects were offered to drink coffee. Those who agreed experienced significantly less pain compared to those who refused.
How to reduce pain
2. Look at the place that hurts
Think back to the last time you experienced pain. Did you damage something then? Probably cut a finger or sprained an ankle. Surely at that moment you were overcome by the usual human reaction: you swore and thought about how much it hurt you. But it is best to use logic in such a situation, that is, take a good look at your injuries and assume the degree of their severity.
You will be surprised how much this action will numb your pain. Scientists conducted an interesting experiment. They gave the volunteers “magic” mirrors, and they themselves armed themselves with a laser and “burned” people’s right hands. The participants saw their left hands in the mirror, which were not subjected to “torment.”
As a result, they felt pain, but it quickly subsided, as people saw that nothing was happening to their hands. An important addition: you need to look strictly at your own injuries; seeing other people’s injuries will not reduce your suffering.
Scientists still debate to this day whether visual contact with an injury actually lowers the pain threshold, but no matter what conclusion they come to, logic is always better than hysteria.
How to stop feeling pain
3. Don't forget to laugh
Imagine the situation: you wake up in the middle of the night due to a strong desire to go to the toilet. With half-closed eyes, you walk to the toilet, stumbling over the threshold along the way and falling. You are hurt, offended and want to cry. Is it hard for you to laugh at yourself in such a situation?
As psychologists say, laughter is the best medicine. Of course, laughter will not stop the bleeding or make the cancerous tumor evaporate, but a sense of humor will definitely reduce your pain. During laughter, our brain produces happiness hormones, endorphins, which have an analgesic effect. As a result, you will suffer less; all you have to do is force yourself to laugh at the right moment.
Experts conducted a series of studies during which they studied the behavior of participants in laboratory and home conditions. Some of the volunteers watched boring popular science programs, while others watched funny videos. As it turned out, laughing participants in the experiment tolerated pain much more easily compared to those who delved into documentaries.
Moreover, just 15 minutes of laughing is enough to reduce your pain threshold by 10 percent. However, in order for laughter to have a healing effect, it is worth learning to laugh correctly: the laughter must be from the heart, and the air must be inhaled deeply. You should not pay attention to the sidelong glances of others, because the one who laughs last laughs best.
Mental attitude
4. Try to convince yourself that pain is good.
Neurolinguistic programming is treated differently. Some people have learned from their own experience the benefits of affirmations, while others believe that this is complete nonsense. The fact is that pain is different.
For example, an aching tooth is a sign of dental problems, while muscle pain after exercise is just an indicator of slight atrophy, in which case the human brain perceives pain as something good.
To prove this, experts again conducted several experiments. Two groups of volunteers had tourniquets placed on their arms to restrict blood flow. They were asked to tolerate these sensations for as long as possible. The first group was told that such an experiment was dangerous for their health, and the second group was told that it was very beneficial for their muscles, and the longer they endured, the better they would feel.
As a result, it turned out that the second group of people had a much higher pain threshold than the first. The experiment was carried out several times, but the result did not change. The intimidated volunteers stopped the experiment after just a few minutes, but the participants from the second group held on steadfastly, believing that they would get biceps like Schwarzenegger.
As a result, a small lie to save yourself turns out to be extremely useful. So the next time you stub your finger on a nail, don't think about the pain, but about the experience you're having with it.
How can you not feel pain?
5. Look at something creepy or scary.
Imagine yourself at a dentist's appointment, trembling with fear, looking with horror at the instruments of torture and covered in sticky sweat. You want to distract yourself and look at the wall, where you see paintings with cute animals and beautiful nature. The doctor wanted to take care of you, but he doesn’t know that in this case, photographs from horror films would look much better.
Scientists conducted an experiment: they showed volunteers slides that depicted people in different life situations, from ordinary to the most catastrophic. Before this, each participant put his hand in a bucket of cold water and had to hold it there for as long as possible.
It turned out that those who looked at unpleasant photographs held their hands in the water much longer compared to those who admired the flowers. Therefore, if you want to distract yourself from painful sensations, or distract someone from them, then you should not turn on good cartoons; the scariest horror film in this case is just what you need.
Feeling pain
6. Warrior massage
With this exercise, you will also train your brain to cope with pain. To perform it, you need to calm down, relax as much as possible, do not hold your breath or tense. The correct technique can be found online or by consulting with a specialist.
The person lies on his stomach, and at this time the partner creates pressure and tolerable pain in the area of the trapezius muscle, in the hips and the front of the neck. This massage should be performed for about 10 minutes until the pain is bearable.
Ways to get rid of pain
7. Try screaming
Shouting will help you realize your resilience potential to its maximum potential. Screaming is actually a completely universal exercise that should be done as often as possible to stretch your lungs, give your body a boost of vigor and strengthen your voice. Try screaming in the car with music turned up loud or in nature.
There are situations in which you cannot show the pain, and sometimes you are ready to do anything to reduce it at least a little. A nightstand meeting your little finger, a low doorway or a fall into ice - all this is accompanied by selective swearing and severe pain. Luckily, our brains are unique and provide us with the tools we need to overcome pain. Today you know about life hacks that will help relieve physical pain.
1. Brain and pain Our brain filters and processes all information coming from the body, so it is the brain that is to blame for the fact that we experience pain. The mind can react to pain, but the good news is that we can redirect its attention to other stimuli - actions or events. The brain reacts to pain by giving commands to receptors that make us feel unpleasant sensations. But we can reconfigure ourselves and reduce pain, it all depends on the strength of belief.
Our consciousness is so unique that, if it wants, it can believe in anything, for example, in one experiment, a test subject was convinced that the iron held by one of the doctors was hot. In fact it wasn't even plugged in and remained cold. But the man, who was convinced otherwise, believed it so much that after the iron was leaned against him, he screamed in pain, and a burn remained on his body! This incredible experiment says a lot about the power of our consciousness, so use it for your benefit to ease the pain a little.
2. Laughter helps you overcome pain Sometimes, distracting yourself from pain is the best way to endure it. Replace the negative emotions of worry and despair with humor, and you will feel the pain ease. It turns out that laughter raises the pain threshold, which was proven by Robin Dunbar. Laughter affects the body in such a way that it causes it to produce endorphin, which is also called the hormone of happiness. It will not only reduce the pain threshold, but also the unpleasant sensation itself. In addition, people are more likely to laugh in the presence of others than when alone, and to be precise, we laugh 30 times more often in a group than alone. Physiotherapists say that laughter and humor help reduce pain and distract attention from the irritant.
3. Relaxation and visualization It may seem funny to you, but these methods really work. Visualization is an excellent practice that helps you take your mind off the pain, thereby reducing it. By imagining in your head some events, landscapes, the place you are in, the brain will be focused on this process, and not on the pain. There are entire schools where they teach how to get rid of pain by relaxing muscles. Breathing exercises are a vital part of this practice, so if you suffer from chronic pain, try one of these methods.
Parting is a little deathWhat precedes rebirth
And even the entire earth's surface
Will not stop this moment...
REASONS FOR SEPARATION
For the most part, the termination of relationships, a break, are often the result of unjustified hopes and expectations, conflicts of interest, cooling of feelings, and mutual claims.
Although there may be very unpredictable and even inexplicable at first glance reasons that ultimately lead to the severance of established ties and forms of interaction: love partnerships or family ones.
Among them, a spiritual separation takes place like a special trail, ending the previous model of relationships due to previously planned contracts and teaching and complementary roles taken by both partners.
But it also happens that a dear or loved one leaves us or leaves us, having gone beyond the line of death. And our entire personal essence and conditioned love protests and wanders from the impossibility of changing this reality.
THE PAIN OF SEPARATION AND ITS MANIFESTATIONS
Pain…
How this capacious word can expand to the size of the universe, not someone else’s, not abstract, but your own.
Superimposed on the feeling of love, it, like a sea wave of someone else’s happiness, covers the stones of your indifference and silent observation of what until recently was your family, friends, and dear ones.
So love and pain instantly become sisters, picking up the baton of fate from joy and happiness.
It is at this moment that you suddenly begin to fully feel what you spoke and wrote about earlier: For physical pain, you can almost always find an effective cure. Mental pain can only be experienced.
And it is sometimes unbearably difficult to survive, living through all the emotional and mental worries and mental groans, as if your entire being is plunging into the hot lava of experiences of a suffocating nature.
The sensations are absolutely bodily, to the point of nausea and fullness in the chest, to an incomparable sucking in the pit of the stomach and wild bitterness.
At this moment, depressing and aggravating qualities of an already unsweetened situation enter the arena of emotional experiences together or one after another, including self-pity, a feeling of annoyance, disappointment, resentment...
Self-pity lowers one’s own self-esteem below the acceptable threshold of self-esteem and belief in one’s uniqueness and originality.
Disappointment appears in the form of a broken trough from the fairy tale “The Old Man and the Fish,” and the angry old woman represents dissatisfaction with the existing moment.
In any case, the echoes of parting will remind of themselves for a long time and it is necessary to wage a purposeful “struggle” with them, or rather an anti-struggle, which consists of non-resistance and switching our attention to the many joys of life with which we were previously surrounded, but often did not notice, captivated by the object of love, passion, worship.
Parting, at one end of which there is an unfinished scenario of relationships - family, love, partnership, and at the other - a corridor to eternity, is a very difficult test for any person, no matter how persistent, mature and seasoned she may seem.
After all, on the one hand - a silent question - "Why?", containing everything, misunderstanding, bewilderment and even hatred, masquerading as discontent, and on the other hand, devastation, melancholy and reluctance to accept the realities of life, as existing in their cause-and-effect relationship, form a frame of pain that fetters the whole nature until it is impossible to breathe and, sometimes, crazy thoughts that seem to push you into hugs
In fact, all the internal springs of such a separation - sudden, gradual or latently formed - are too stretched to return to their previous position and state. But, most likely, we don’t need this.
For death is the only reason that is absurd to ignore, undignified to fear, but must be respected.
More precisely, to respect not death itself, but what it veils - the will of the soul, to leave one’s bodily attire if there were appropriate reasons for this, albeit not recognized by the personality of the deceased or his environment. Although, for the most part, those who go to the world of their forefathers at the moment before leaving even unconsciously feel the touch of eternity.
It’s more difficult for us who remain on this side of life. For it is necessary to understand, or more precisely, to comprehend the motives, prerequisites and mechanisms that stopped the time countdown of the life span of a person close to us.
But here it is precisely the most difficult thing, because unraveling the karmic tangle of the untimely departed, even if recognized by us, is not a task for a limited person.
One way or another, we must realize: “what is here is also there, what is there is also here. Anyone who sees something different here meets death after death. Only with deep consciousness can this be understood. The one who distinguishes this world from the other goes from death to death.” – Katha Upanishad.
In other words, it is stupid to play out the tragedy of self-pity. It is important to properly guide a person close to us, releasing all attachments through forgiveness, blessing and unconditional love. Tibetans say that “there is not a single person, not a single living creature who does not return after death. We died many times before we got here.”
In this context, it is important to evaluate your life in terms of sudden departure. What will we leave behind? With what amount of experience will we cross the veil? What will we bring to the tablets of eternity?
This, and only this, is truly important and meaningful. Those who have passed on before us are an effective and contrasting reminder of the non-infinity of material life.
When will you reach
Certain depths of consciousness,
That is the fullness of spiritual purity
Spring water will wash away suffering.
Then you will come to understand that
What is the meaning of life, there is harmony
And you are certainly a part of Everything
With the title: "Eternal Symphony".
PARTING AS SPIRITUAL LONELINESS
And this is their joint evolutionary step and it is deeply spiritual. For in it the seeds of friendship, respect and acceptance grow into an even larger flower of a deep understanding of each other’s freedom of choice.
This can happen when a man and woman separating as partners subtly sense the needs of the soul for a change in life plan. 
This experience is experiencing and entering the flow - unconditional and forgiving, grateful and responsible, caring and somewhat sacrificial.
This unusual attitude towards the difficult moments of separation is even more significant when it is passed through regrets, but with faith in divine guidance and approval.
Without exaggeration, such a feat of life allows separated partners to spread the wings of their souls according to their inner impulse and desire to be happy without restrictions, guided by a bright feeling of Love.
In this free choice of souls and individuals, an example of perseverance and generosity, respect, careful and reverent attitude is very indicative.
The most difficult test in such a separation is to preserve the ocean of feelings, realizing the impossibility of continuing the relationship in the same form.
But Love is immeasurable and limited only in the personal perception of each other.
For by losing one thing, you automatically acquire another quality, which opens up new opportunities and new horizons of Love, among which is Unconditional Love - without conditions and expectations and, accordingly, subsequent disappointments.
SPIRITUAL AND PSYCHOLOGICAL HELP
A professional and, importantly, a positively-minded psychologist, and even better, a truly invaluable assistant in a situation where the pain of separation is too painful to overcome alone. For, having determined yours, you will be able to consider your own separation from different levels of vision and understanding, seeing the essence of what happened on the one hand and seeing the way out on the other. At the same time, you learn to transfer attention from the past to the future.
You also shift the focus of your emotional response from depressing and painful emotions to deep feelings, which allows you to open the gates for subsequent productive communication with your own soul.
Moreover, led by a spiritual mentor, you will be able to observe your own painful reaction, blown by the debunking and encouraging wind of change, healing the tormented soul and suffering personality with wise advice and friendly participation.
RESTORING INTEGRITY
To be or become whole or to heal means to reunite the disconnected parts of a person’s essence: spirit, soul and personality.
In this trinity the main initiator and healer the spirit of man appears through mind – light mirrored by the mind through the channel of the soul, freeing the individual from the shackles of destructive emotions. A spiritual guide or dedicated healer is called upon to awaken the light of the mind.
By igniting a person’s inner Light, it directs its healing power to self-restoration, followed by sealing the harmonious integrity of its emotional, mental and etheric bodies with a ray of Love-Wisdom, spectrally using all the colors of the rainbow.
We are talking here about a spiritual healer, a white magician, who creates a stable channel of Unconditional Love, attracting all possible Forces of Light to successfully complete this work and blocking any unfriendly interference with special protective measures.
BALM OF AWARENESS
In any painful life situation, one’s own constructive efforts aimed at eradicating, getting rid of or transforming the consequences of psycho-emotional suffering are very significant and most important in awareness such.
Awareness not so much prevents their occurrence in the future as it forms a new worldview model, which is based on a change in attitude towards them. And these are already very mature and important evolutionary steps, radically transforming your life.
Always remember that you are beings of Light who periodically enter the cloudy and nebulous zone of life. From this perspective, any separation, even the most unexpected, is simply a spontaneous manifestation of nature - hurricane and stormy, and it is temporary.
And don’t let the limitations of space and time leave an imprint on your mind in the form of . For even time is the best medicine in healing from the illness of separation.
And having started to use space with the aim of expanding it - from the point of personal perception narrowed by pain to a more comprehensive experience, not distorted by the emotional shackles of regret, disappointment and resentment, you will see many positive aspects of what happened on the one hand, and will be able to switch less painfully to other joys of life - with another.
It’s a completely different matter if the separation is the result of your loved one leaving the forefront of the life of your loved one into the Higher world. Then the tragedy of the breakup that occurred is not comparable with all of the above.
But even in this case, awareness of the fact that the soul of the departed is tied to the earthly plane by our self-flagellation stubbornness, which does not allow us to accept departure only as a process of ending a certain experience of life in the body of the person we love, allows us to shift the focus of our attention from ourselves.
We must always remember that Love- This divine message to people that the best way of interaction in the Universe is the Giving of Good.
In this case, the benefit for the one who has gone into the world of the Forefathers is to let go of his Soul by disidentification. Withdrawal is determined by His free will, and your selfish opposition is a serious obstacle. Here another law comes into play - and it precisely implies your awareness of this fact.
THE POWER OF RESPONSIBILITY
The way out of the field of emotional attachment, self-pity, destructive lamentation is the acceptance of personal responsibility for your thoughts and reactions, especially when they are related to specific people.
Responsibility is a conscious tool of a human creator who controls his life through the coordinated actions of the Spirit and Soul through personal experience.
Spirit through reason– light, mirroring the mind or thought processes through reflection and expansion of consciousness, connects with the Soul and its channel of straight-knowledge, uniting pure knowledge, clear understanding and wise awareness.
At the same time, responsibility acts as a reasonable personal force that has no boundaries of time and space and encounters obstacles only in the form of personal-egoistic, stupor-like states.
Avoiding indulging your ego is a serious step not only in overcoming the pain of separation, but also the limitations of an imperfect nature, which generally has a beneficial effect on your life.
According to many bodybuilders One of the main factors that precedes muscle growth is muscle pain. If you want to get results, overcome the pain. These are adviсe from partners in any room. But is this really true? Maybe only deceived bodybuilders think that they need pain for real training? Pain is a common side effect in the life of every bodybuilder, and we would all benefit from learning how it affects bodybuilding and how to overcome its negative effects.
Voltage during intense workout causes a strong rush of blood to working muscles. This is exactly the “pump” that you strive for when you go to train. Pain depends on blood pumping.
In fact, the more pain you feel, the greater the blood flow. And, realizing this, you train more persistently. However, first you need to clearly understand that there are two types of pain. Dull, burning pain inside working muscles is mainly associated with overwork. On the other hand, sudden, sharp pain in the joints may indicate damage to the ligaments, tendons, or even muscles, in which case you are forced to immediately stop the exercise. It is important to overcome the pain associated with overwork, and this should not be done when it arises from injury.
Ability to withstand pain
Pain can affect your training in different ways, and everyone experiences it differently. It can also affect training intensity, which, in turn, will be reflected in your results. One famous female bodybuilder told me: “When my muscles hurt and I feel tired, I try to cheer myself up and get ready for the next workout. I reduce the load until the pain goes away.” The intensity of her workouts depends on her pain. When the pain becomes especially unbearable, she reduces the load and gets less results. Another bodybuilder said this: “I feel like all my tired muscles are hurting. When I really start to feel pain, I push myself to go further and increase the load with each rep and set.” He also experiences muscle pain during the workout, but maintains a high level of intensity regardless.
People who cannot tolerate pain tend to reduce the frequency and duration of training. Citing the high intensity of the workout, some may feel comfortable skipping the next workout or shortening its duration: “I worked out so hard last time that today I need to relax a little” or “Workouts are so grueling that now I only go to the gym twice a week »
This is a common reaction among those who exercise and cannot tolerate the pain that accompanies intense exercise. Once you start using pain as a reason to decrease your training, you simply take a step back and refuse to fully complete the program.
Necessary evil
Your training will be more productive if you change your perception of pain and understand that it is an integral part of your training. When you accept that it is unavoidable, and if you want to achieve real results, you can control the sensation of pain and reduce its negative impact.
The ability to cope with pain is critical to athletic performance. An athlete with more endurance can achieve better results than one with less endurance. Athletes who try to overcome greater loads are also more satisfied with their performance and achievements. Isn't it great when you've had a great workout, achieved a record high and a huge pump?
Pain needs to be controlled
Relax. The first step to controlling pain during exercise is to avoid unnecessary strain on muscles, especially those that push weights. Only when you are relaxed will you be able to distinguish between reactions associated with force and muscle growth.
At first glance, relaxation and high intensity are incompatible things. But to truly isolate a working muscle tensed by intense exercise, the rest of the body and consciousness must be relaxed and not interfere with the isolating process. Relaxation promotes recovery between sets and grueling workouts, helps you fall asleep quickly, and eases unwanted muscle tension, headaches, and lower back pain. The ability to relax also needs to be constantly trained. It's best not to do this in the gym at first, but when you really learn it, you can use it during training and competition. After 2-3 weeks of practice there are already noticeable results. Muscle-consciousness technique. Relaxation techniques are most suitable for those bodybuilders who use imagination to induce mental calm with corresponding physical relaxation. This refers to the body's ability to enter a state characterized by decreased heart rate and thus blood pressure, slowed breathing, brain function and metabolism. These relaxation-induced changes can counteract unwanted feelings of exhaustion and pain.
Your own coach
If you train on your own, you are forced to learn how to go through heavy sets in the same way as with a partner. During training, you need to encourage yourself and convince yourself that you can overcome this pain. Each heavy set can be broken down into stages (see “The Four Stages of Pain”). Base your training on this and associate positive results with each stage. Remember, you must talk to yourself in a friendly manner in order to achieve success. By treating pain correctly, you develop the ability to control it and try to cheer yourself up. This is exactly what will make your success even greater. Therefore, no matter what, just go to the training room and control the pain!
A Gradual Approach to Relaxation
- Choose a word or short phrase about yourself and bodybuilding. The first thing you need for every relaxation technique is to choose a word to think about. If this word is about you, it will be easier for you to train. It should be something easy to remember and short enough to say while exhaling. Something like: strong, powerful, relaxed and the like.
- Relax your muscles. Before starting a set, relax various muscle groups, starting from the foot and to the stomach. Turn your head in different directions and shrug your shoulders, relax your shoulders, neck and head. Lower your arms and let them hang naturally at your sides.
- Watch your breath and start using the “main” word. Breathe slowly and naturally, quietly repeating the chosen word with each exhalation.
- Keep equanimity. This is another important aspect of relaxation. As soon as you sit calmly, repeating the chosen word, various thoughts will immediately begin to torment you. If you are exercising, you may feel that the pain is too much, and this will immediately distract you from the word. To prevent this, you need to try not to react to anything. There is no need to fight these obsessive thoughts. Remember this does not mean performing the exercises worse. This is about consciousness, not physical effort. You can think completely relaxed, and at the same time be persistent and energetic during your set.
- Train twice a day. Just like strength training, relaxation techniques need constant improvement. First, train at home twice a day in your free time, and it is better to do this on an empty stomach.
Four stages of pain
- Stage 1: preparation. Think that you will soon feel pain during your workout and prepare for it. Don't consider yourself helpless, develop a plan to overcome it. Be calm, don’t think about the bad, focus on the pleasant. Try saying to yourself, “Don't worry about the next set, think of something better instead of this stupid worry,” or “I'm a little anxious, it's nothing weird, but that's no reason to lower the intensity.” Just breathe deeply and relax.
- Stage 2: counteraction. When you start to feel pain, use your usual coping strategies. Change strategies if necessary and use encouraging language to guide your strategies: “I feel some pain that lets me know that my muscles are working. I can breathe slowly, deeply...”
- Stage 3: critical moments. These are exactly those moments when you consciously or subconsciously decide to stop training, because you are in a lot of pain. Remember, you should expect real pain and not exaggerate it. Deal with the pain. When you have unpleasant thoughts and feelings, try to stop it. Try to tune in to the right path again. You can say, “My pain is terrible, but I will overcome it. I relax and focus on something else and everything will be under control” or “I can’t get this pain out of my head, I have to stop. No! I have been preparing for this and will use a strategy to help me overcome this pain. Relax, breathe slowly and deeply.”
- Stage 4: Reflection. At first you may not even notice a change in your ability to withstand pain, but remember that you are learning and it takes practice. You deserve praise for just trying. You should be proud of yourself if you can control the pain in the slightest degree. Gain experience and get ready for the next set or workout.
