How to deal with fear of pain. Fear of pain: physical pain
Fear of pain. Something that 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 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 get the following. What does pain mean? This is a signal that sends one of our senses to the central coordinator - the brain.
In physiology, this is called nociception. Nociceptors are pain receptors that recognize harmful, damaging effects on the 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 already knows at the level of consciousness that he is in pain. And all this is necessary so that a person can take some action to resolve the situation.
physical pain itself has some natural regulation. For example, when the body is very stressed, when the pain becomes too acute, a person often loses consciousness.
This mechanism is provided by nature so that a person can “rest” from experiences for at least a little time and gather strength to deal with a traumatic situation or an illness of some organ.
At the same time, a person in the body has many of its own internal ways to cope with pain, depending on the situation. Internal opiates - endorphins - are designed to reduce it and have a relaxing effect on the muscles.
Adrenaline - also in order to reduce pain, but vice versa - to stimulate the activity of a person as much as possible and help him, for example, effectively get out of a dangerous situation.
The body itself can often tell (if you listen carefully) what posture or action can lead to pain relief.
But there is another factor that is decisive for a person - emotions. What arises in the process of the appearance of pain and with might and main is involved not only in the perception of impulses transmitted by pain receptors, but also in the formation of further pain chemistry.
Surely each of you observed that the adrenaline rush, which is always easy to recognize by an increase in 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 there was no danger, but there was only a thought that disturbed you.
If a mental representation, fantasy can cause such a strong chemical reaction, then it turns out that emotions are very important, if not decisive, in shaping what is commonly called " physical pain».
At the emotional level, we, first of all, evaluate our condition. We put a label on him, 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, affect the course of the pain process and most often in the direction of intensification. Let's say you have a stomachache. 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.
Maybe you just need to drink a lot/eat something else/go to the bathroom/just lay down and relax - and most likely everything will pass. What does pain mean? - the body is fighting a chemical invasion, which he notified you about.
It may not take much time for your body to overcome the situation. As a last resort, pain medication can be taken to reduce smooth muscle spasm.
In most cases, your pain has every chance not to develop into anything serious. But many often begin to “wind up” the pain: get scared of it, draw pictures for themselves like “what if it’s appendicitis, and I’ll die of peritonitis?”, “What if I have a dangerous infection?”, in the easiest case - “I won’t get to the appointment, it will ruin all my plans, oh, how unbearably sorry”, etc.
What happens to the body - I think it's clear. fear of pain or unpleasant events in connection with it triggers a new release of adrenaline, the spasm becomes stronger, the heartbeat - more often, the horror - even deeper, the adrenaline - even more, 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 a 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 own direct participation.
You can, for example, having learned unpleasant news or hearing offensive words, delve into “chewing” resentment and in the end create for yourself such 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 to it.
In other words, when we start to “wind up” emotions, we generate approximately the same set of chemical changes, but they can affect different body systems. Most often, the weakest genetically or simply overloaded systems of your body are the first to suffer.
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Helpful Hints
What is the biggest fear of modern man? Each of us is afraid of pain.
This is especially true in the 21st century. However, our body does not mutate, and the pain threshold does not change either, we are just so accustomed to comfortable conditions that even the slightest pain makes us go to the pharmacy to buy painkillers.
You have probably noticed that one person easily tolerates hot tea poured on his hand, while the other starts screaming from an ordinary splinter. It's all about the pain threshold, and the higher it is, the easier it is for a person to endure any injury.
For example, professional fighters deliberately subject themselves to torture in order to increase their pain threshold, without which no fight can do.
Human pain perception systems are quite complex, since a large number of neurons, neural structures and receptors take part in it. It is not in vain that such a large number of analgesics have been created that act on various parts of the pain system.
Before we tell you about the natural ways to overcome pain, let's dwell on the incredible discovery of scientists - these are three families in which each member inherits a unique anomaly, none of them feel pain, not at all.
It all started with a search for some information in the genes about pain symptoms. However, experts had very little hope that they could find one gene, turning off which, they would achieve 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 feelings inherent in an ordinary person. All three families live in Pakistan and belong to the same clan. Scientists in different years studied 6 representatives of these families (children and adolescents).
Children did not understand what pain is. One of the teenagers (a 14-year-old youth who soon died after jumping from a roof) earned his living by dangerous tricks: he pierced his hands with daggers and walked on hot coals. All of the children studied had very severely damaged tongues and lips, as they had bitten them at an early age, when they did not yet understand that it was harmful. Two of them even bit off a third of their tongue. Everyone has a huge number of scars, bruises and cuts, sometimes the children did not even notice that they broke something for themselves, the fractures somehow grew together and they were found after the fact.
They well distinguish between hot and cold, 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 a finger, but for them this is not an unpleasant sensation.
Children's health and their intellectual development are also normal. And their parents, sisters and brothers are carriers of the usual pain sensitivity.
People who don't feel pain
As a result of the analysis of genetic markers, it was found 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 in precisely those regions of the peripheral nervous system that are responsible for pain.
After 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 in order to lose sensitivity to pain.
This discovery gave scientists the opportunity to develop new effective painkillers, and probably in the near future to win a complete victory over pain. After all, choosing an inhibitor that can suppress the activity of a certain protein is a routine job in modern pharmacology.
The authors of the study add that they have previously discovered a hereditary anomaly associated with this gene. It was called primary erythromelalgia. But it has absolutely opposite characteristics.
In people with this gene mutation, sensitivity to pain rolls over to possible and impossible limits. Even the most insignificant stimuli (for example, light exercise or heat) can cause severe pain attacks. This disorder is associated with other mutations in the SCN9A gene that alter the sensitivity 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 with partial loss of sensation in the gene had a low pain threshold, but if the gene failed completely (which happened in 6 Pakistani children studied), then the mice died shortly after birth. Most likely, their gene performs some other important functions.
Now back to the topic 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 annoying unnecessary weight. He pedals hard, dies on the treadmill and pulls iron. After training, he feels good, but only until the next morning.
The body does not know such loads, and therefore the back does not unbend, the arms dangle, and the muscles of the whole body painfully react to every movement. However, all these consequences can be completely avoided: you just need to preheat 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. The second group of participants received ostensibly pain pills that were actually placebos. After that, the volunteers spent almost the whole day in the gym, working hard.
As a result, the first group of participants felt very good the next day, some even wanted to go to the gym again on the same day.
As it turns out, advertising doesn't really 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 the movement of 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 stiff. But before starting this experiment, the subjects were offered to drink coffee. Those who agreed experienced much less pain compared to those who refused.
How to relieve pain
2. Look at the place that hurts
Think about the last time you experienced pain. Did you damage something then? Probably cut a finger or sprained a leg. Surely at that moment you were seized by the usual human reaction: you cursed and thought about how much it hurts you. But it is best to turn on the logic in such a situation, that is, it is good to consider your injuries and assume their severity.
You will be surprised how much such an action will drown out 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 in the mirror saw their left hands, 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 injuries, the contemplation of other people's injuries will not reduce your suffering.
Scientists to this day debate whether visual contact with trauma actually lowers the pain threshold, but whatever they conclude, logic is always better than hysteria.
How to stop feeling pain
3. Remember to laugh
Imagine the situation: you wake up in the middle of the night because of a strong desire to go to the toilet. With half-closed eyes, you go to the toilet, stumbling over the threshold and falling along the way. You are hurt, hurt and want to cry. Are you weak in such a situation to laugh at yourself?
As psychologists say, laughter is the best medicine. Of course, laughter won't help stop the bleeding or make the cancer evaporate, but a sense of humor will definitely lessen your pain. When we laugh, our brain releases happy hormones, endorphins, which have an analgesic effect. As a result, you will suffer less, it remains only to force yourself to laugh at the right moment.
The experts conducted a series of studies, during which they studied the behavior of participants in the laboratory and at home. Some of the volunteers watched boring popular science programs, while others watched funny videos. As it turned out, the laughing participants in the experiment endured pain much easier compared to those who delved into documentaries.
Moreover, just 15 minutes of laughing is enough to lower your pain threshold by 10 percent. However, in order for laughter to have a healing effect, it is worth learning how to laugh correctly: laughter must be from the heart, and the air must be inhaled with full breasts. Do 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.
Neuro-linguistic programming is treated differently. Some have learned from experience the benefits of affirmations, while others believe that this is complete nonsense. The fact is that the pain of pain is different.
For example, a aching tooth is a sign of dental problems, while muscle pain after a workout is just an indicator of a 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 endure these sensations for as long as possible. The first group was told that such an experiment was dangerous for their health, and the second - that it was very useful for their muscles, and the longer they endure, the better they will be.
As a result, it turned out that in the second group of people the pain threshold was much higher than in the first. The experiment was carried out several times, but the result did not change. The intimidated volunteers stopped the experiment after a few minutes, and the participants from the second group steadfastly held on, believing that they would get biceps like Schwarzenegger.
As a result, a little lie in your own salvation is extremely useful. So the next time you hit 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 horrifying
Imagine yourself at the dentist's office, you are trembling with fear, you look with horror at the instruments of torture and you are covered with sticky sweat. You want to be distracted and look at the wall, where you see pictures with cute animals and beautiful nature. The doctor wanted to take care of you, but he does not know that horror photos will look much better in this case.
Scientists conducted an experiment: they showed slides to volunteers, which depicted people in different life situations, from ordinary to the most catastrophic. Before that, each of the participants put their hand into a bucket of cold water and had to keep it there as long as possible.
It turned out that those who looked at unpleasant photos held their hand in the water much longer compared to those who admired the flowers. Therefore, if you want to distract yourself from pain, or distract someone from them, then you should not turn on good cartoons, the scariest horror movie in this case is just what you need.
Feeling pain
6. Warrior massage
With this exercise, you will also train your brain to deal with pain. To perform it, you need to calm down, relax as much as possible, do not hold your breath and do not pinch. The correct execution technique can be found on the net or by consulting with a specialist.
The person lies on his stomach, and at this time the partner creates pressure and tolerable pain clamps in the area of the trapezius muscle, in the area of the hips and the front surface of the neck. Such a massage should be performed for about 10 minutes, until the pain is tolerable.
Ways to get rid of pain
7. Try screaming
Shout will help you realize your potential for resilience to its highest point. The scream is actually a completely versatile exercise that should be done as often as possible to stretch your lungs, give your body a burst of vigor and strengthen your voice. Try yelling in the car with music turned up at full volume or in nature.
There are situations in which you cannot show pain, and sometimes you are ready to do anything to reduce it at least a little. A bedside table that meets your little finger, a low doorway or falling into ice - all this is accompanied by selective mats and severe pain. Luckily, our brains are unique and give us the tools we need to overcome pain. Today you know about life hacks that will help relieve physical pain.
1. The Brain and Pain Our brain filters and processes all the information coming from the body, so it is the brain that causes us to 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 responds to pain by giving commands to receptors that make us feel uncomfortable. But we can rewire ourselves and reduce pain, it all depends on the strength of the belief.
Our consciousness is so unique that it can believe anything if it wants to, for example, in one experiment, the subject was convinced that the iron held by one of the doctors was hot. In fact, it was not even plugged into an outlet and remained cold. But the person who was convinced of the opposite believed in 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 to your advantage to alleviate the pain a little.
2. Laughter helps to overcome pain Sometimes distraction 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 subside. It turns out that laughter raises the pain threshold, which has been proven by Robin Dunbar. Laughter acts on the body in such a way that it causes it to produce endornphin, which is also called the hormone of happiness. It will not only reduce the threshold of pain, 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 claim that laughter and humor help reduce pain and divert attention from the irritant.
3. Relaxation and visualization Although it may seem ridiculous to you, these methods really work. Visualization is a great practice to help you take your mind off the pain, thereby easing it. By imagining in your head some events, landscapes, the place where you are, the brain will be focused on this process, and not on pain. There are whole schools where they learn to get rid of pain by relaxing the muscles. Breathing exercises are an essential part of this practice, so if you suffer from chronic pain, then try one of the methods described.
Parting is a little deathWhat brings about a new birth
And even the whole earthly firmament
Won't stop this moment...
REASONS FOR PARTING
For the most part, the termination of relationships, a breakup is often the result of unjustified hopes and expectations, conflicts of interest, cooling of feelings, mutual claims.
Although there may be very unpredictable and even inexplicable at first glance reasons that ultimately lead to the rupture of established ties and forms of interaction: love-partner or family.
Among them, a spiritual parting passes in a special train, ending the previous model of relations due to previously planned contracts and teaching and complementary roles taken by both partners.
But it also happens that a dear or beloved person leaves us or leaves us, having gone beyond the line of death. And all our personal essence and conditional love protests and wanders from the impossibility of changing this reality.
PAIN OF PARTING AND ITS MANIFESTATIONS
Pain…
How can this capacious word 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, close, dear.
So love and pain in an instant 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 medicine. The pain of the soul can only be experienced.
And it is sometimes unbearably difficult to survive, living through all the emotional and mental disturbances and mental lamentations, as if your whole being is immersed in a hot lava of suffocating experiences.
At the same time, the sensations are absolutely bodily, to the point of nausea and fullness in the chest, to incomparable sucking in the stomach and wild bitterness.
At this moment, depressing and aggravating qualities, which are already unsweetened situation, enter the arena into the arena of emotional experiences together or one after another, among which are self-pity, a feeling of annoyance, disappointment, resentment ...
self-pity underestimates their own self-esteem below the acceptable threshold of pride and faith in their uniqueness and uniqueness.
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 conduct a purposeful “fight” with them, or rather an anti-fight, consisting in non-resistance and switching our attention to the many joys of life that we were surrounded by before, but often did not notice, carried away by the object of love, passion, worship.
Parting, at one end of which is an unfinished scenario of relationships - family, love, partnership, and at the other - a corridor to eternity, a very difficult test for any person, no matter how persistent, mature and hardened she may seem.
After all, on the one hand - a dumb question - "Why?", accommodating everything, misunderstanding, bewilderment and even hatred, masquerading as discontent, and on the other hand, devastation, longing and unwillingness to accept the realities of life as existing in their causal relationship, form a frame of pain that binds the whole nature to the point of impossibility to breathe and, at times, crazy thoughts that seem to push you to embrace
In fact, all the internal springs of such a separation - whether sudden, gradual or latently formed - are too stretched to return to their previous position and state. But most likely we don't need it.
For death is the only reason that it is absurd to ignore, to be afraid is unworthy, but you have to respect it.
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 that, albeit not realized by the personality of the deceased or his environment. Although, for the most part, those who go to the world of the forefathers at the moment preceding their departure even unconsciously feel the touch of eternity.
It is more difficult for us who remain on this side of life. For it is necessary to understand, more precisely, 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 just the most difficult thing, because unraveling the karmic tangle of the untimely departed, albeit recognized by us, is not a task for a limited person.
One way or another, we must be aware: “what is here is also there, what is there is also here. Whoever sees something else here meets death after death. Only deep consciousness can understand this. From death to death goes the one who distinguishes this world from another. – Katha Upanishad.
In other words, it is foolish to play out the tragedy of self-pity. It is important to properly lead a loved one, releasing all attachments through forgiveness, blessing and unconditional love. The Tibetans say that “there is not a single person, not a single living being who would not return after death. Before we got here, we died many times.”
In this context, it is important to evaluate your life in terms of sudden departure. What will we leave behind? With what baggage of experience will we cross the veil? What shall we bring to the tablets of eternity?
This, and this alone, is of real importance and meaning. Those who have gone before us are an effective and contrasting reminder of the non-infinity of material life.
When 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
What is the meaning of life, there is harmony
And you are definitely a part of everything
With the title: "Eternal Symphony".
PARTING AS SPIRITUAL LONELY
And this is already their joint evolutionary step and it is deeply spiritual. For in it the seeds of friendship, respect and acceptance grow into an even greater flower of a deep understanding of the freedom of choice of each other.
This can happen when a man and a woman parting as partners subtly feel the needs of the soul in changing the life plan. 
This experience is an experience and entry into the flow - unconditional and forgiving, grateful and responsible, caring and somewhat sacrificial.
This unusual attitude towards the ongoing difficult moments of parting is even more significant when regrets also pass, but with faith in divine guidance and approval.
Without exaggeration, such a feat of life allows the parted partners to spread the wings of the soul according to the inner impulse and desire to be happy without restrictions, led by a bright feeling of Love.
In this free choice of souls and individuals, an example of perseverance and generosity, reverence, careful and reverent attitude is very indicative.
The most difficult test in such a breakup is to maintain an ocean of feelings, realizing the impossibility of continuing the relationship in its previous form.
But Love is immeasurable and limited only in the personal perception of each other.
For when you lose one thing, you automatically acquire another quality that 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 most importantly, a positively minded psychologist, and even better - a truly invaluable assistant in a situation where the pain of parting is too painful to overcome it alone. For, having determined yours, you will be able to consider your own parting 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. In doing so, you learn to shift your 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 gate for subsequent productive communication with your own soul.
Moreover, guided by a spiritual guide, you will be able to view your own painful reaction, blown by the debunking and invigorating 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 disparate parts of a person's essence: spirit, soul and personality.
In this trinity, the main initiator and healer the human spirit emerges through ra/zuma – light mirrored by the mind through the channel of the soul releasing the personality from the binding bonds of destructive emotions. A spiritual mentor or dedicated healer is called to awaken the light of reason.
Igniting the inner Light of a person, it directs his healing power to self-healing with the subsequent sealing of the harmonious integrity of his 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 Light Forces for the successful completion of 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, delivering or transforming the consequences of psycho-emotional suffering are very significant and most important in awareness those.
Awareness not so much prevents their occurrence in the future, but forms a new worldview model, which is based on a change in attitude towards them. And this is already very mature and important evolutionary steps that will fundamentally transform your life.
Always remember that you are beings of Light who periodically enter the band of cloudiness and nebula of life. From this perspective, any parting, even the most unexpected, is simply a spontaneous manifestation of nature - hurricane and stormy, and it is temporary.
And let the limitations of space and time do not leave an imprint in your mind in the form of . For even time is the best medicine in healing from the ailment of parting.
And when you start using space to expand it - from a 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 you will be able to switch less painfully to other joys of life - on the other.
It is a completely different matter if parting is the result of leaving the proscenium of your loved one's life for the Higher World. Then the tragedy of the breakup that occurred is not comparable to all of the above.
But even in this case, the awareness of the fact that the soul of the deceased is tied to the earthly plane by our self-flagellation persistence, which does not allow us to accept the departure only as the process of ending a certain experience of life in the body of a person we love, allows us to shift the focus of our attention from ourselves.
It must always be remembered that Love- This God's message to people that the best way of interaction in the Universe is the Giving of the Good.
In this case, it is good for the one who has gone to the world of the Forefathers, it 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 one more law is included - and it just implies your awareness of this fact.
THE POWER OF RESPONSIBILITY
Getting out of the field of emotional attachment, self-pity, destructive moaning is the acceptance of personal responsibility for their thoughts and reactions, especially when they are related to specific people.
Responsibility is a conscious tool of a human creator who manages his life through the coordinated actions of the Spirit and Soul through the experience of the individual.
Spirit through reason- the light that mirrors 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 personality-egoistic, stupor-like states.
Avoiding indulging your ego is a serious step not only in overcoming the pain of parting, but also the limitations of an imperfect nature, which in general has a beneficial effect on yours.
According to many bodybuilders One of the main factors that precedes muscle growth is muscle pain. If you want results, conquer pain. These are adviсe from partners in any room. But is it really true? Maybe only deceived bodybuilders think they need pain for a real workout? Pain is a common side effect in every bodybuilder's life, and we would all benefit from knowing how it affects bodybuilding and how to overcome its negative effects.
Voltage during intense workout causes a strong rush of blood to the working muscles. This is exactly the “pump” that you strive for when you go to train. Pain depends on the pumping of blood.
In fact, the more pain you feel, the greater the rush of blood. 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 the working muscles is mainly associated with overwork. On the other hand, sudden, sharp pain in the joints can mean damage to the ligaments, tendons, or even muscles, in which case you are forced to immediately stop exercising. It is important to overcome the pain associated with overwork, and this should not be done when it comes from injuries.
Ability to endure pain
Pain can affect your workouts in different ways, and everyone perceives it differently. It can also affect training intensity, which in turn will show up in your results. One famous bodybuilder told me: “When my muscles are sore and I feel tired, I try to cheer up and prepare 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 a smaller result. Another bodybuilder said this: “I feel that all the tired muscles hurt. When I really start to feel pain, I force myself to go further and increase the load with each rep and set.” He also feels pain in the muscles during the workout, but regardless of that, he maintains a high level of intensity.
People who cannot tolerate pain tend to reduce the frequency and duration of their workouts. Referring to the high intensity of the workout, someone can safely skip the next workout or reduce its duration: “Last time I trained so hard that I need to relax a little today” or “Workouts are so exhausting that now I only go to the gym twice a week”
This is a common reaction of those who train and cannot stand the pain that accompanies intense training. As soon as you start using pain as a reason to decrease training, you just take a step back and refuse to complete the program.
necessary evil
Your training will be more productive if you change your perception of pain and understand that this is an integral part of your training. When you accept that it cannot be avoided, and if you want to achieve real results, you will be able to control the sensation of pain and reduce its negative impact.
The ability to overcome pain is crucial for athletic performance. An athlete with more stamina can achieve better results than one with less stamina. Athletes who try to overcome heavy loads are also more satisfied with their results and achievements. Isn't it great when you have a great workout, hit a record mark and a huge pump?
Pain needs to be controlled
Relax. The first step to controlling pain while exercising is to avoid unnecessary muscle tension, especially those that push weight. Only when you are relaxed will you be able to distinguish the reaction associated with strength and muscle growth.
At first glance, relaxation and high intensity are incompatible things. But for true isolation of a working muscle, tense with intense exercise, the rest of the body and consciousness must be relaxed and not interfere with the isolation process. Relaxation promotes recovery between sets and grueling workouts, helps you fall asleep quickly, and relieves unwanted muscle tension, headaches, and lower back pain. The ability to relax also needs to be constantly trained. It's best not to do it in the gym at first, but when you really learn, you can use it during training and competition. After 2-3 weeks of practice already noticeable results. The Muscle-Awareness Technique. Relaxation techniques are most suitable for those bodybuilders who use imagination to induce mental calm with corresponding physical relaxation. This refers to the ability of the body to enter into a state characterized by reduced heart rate and, accordingly, blood pressure, slow breathing, brain function and metabolism. These relaxation-induced changes can counteract unwanted feelings of exhaustion and pain.
My own coach
If you train by yourself, then you have to learn how to do heavy sets in the same way as with a partner. During training, you need to cheer yourself up 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 have to be kind to yourself in order to be successful. By treating pain correctly, you develop the ability to control it, 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!
Gradual approach to relaxation
- Choose a word or short phrase about yourself and about bodybuilding. The first thing you need for each relaxation technique is to choose a word that you then 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 pronounce so that it can be said as you exhale. 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. Turning your head in different directions and shrugging your shoulders, relax your shoulders, neck and head. Lower your arms, let them hang naturally at your sides.
- Watch your breath and start using the “basic” word. Breathe slowly and naturally, silently repeating the chosen word on each exhalation.
- Keep equanimity. This is another important aspect of relaxation. As soon as you sit quietly, repeating the chosen word, various thoughts will immediately begin to torment you. If you are exercising, it may seem to you that the pain is too strong, and this will immediately distract you from the word. To prevent this, you need to try not to react to anything. You don't have to fight these intrusive thoughts. Remember this does not mean worse exercise performance. 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's best to do it on an empty stomach.
Four stages of pain
- Stage 1: preparation. Think that you will soon feel pain during your workout and get ready for it. Do not consider yourself helpless, develop a plan to overcome it. Be calm, do not think about the bad, focus on the pleasant. Try saying to yourself, “Don’t worry about the next set, come up with something better instead of this stupid excitement,” or “I’m a little nervous, there’s nothing strange about this, but this is not a reason to reduce the intensity.” Just take a deep breath and relax.
- Stage 2: confrontation. When you start to feel pain, use your usual coping strategies. Change strategies if necessary, and use encouraging expressions to guide your strategies: “I feel some pain, which lets me know about muscle work. I can breathe slowly, deeply…”
- Stage 3: critical moments. These are the exact moments when you consciously or subconsciously decide to stop training, because you are in great pain. Remember, you must expect real pain and not exaggerate it. Deal with pain. When you have unpleasant thoughts and feelings, try to stop it. Try again to tune in to the right path. 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: Reflections. At first, you don't even notice a change in your ability to endure pain, but remember that you are learning and it needs practice. You deserve credit for just trying. You should be proud of yourself if you can control pain in the slightest. Gain experience and get ready for the next set or workout.
