Module 08 - Thinking and doing skills - Ngā pūkenga ā-whakaaro, ā-mahi anō
The full resource:
In this module we are exploring thinking and doing skills as ways to better cope with pain. The Thinking and Doing Skills handout HE3242 introduces the core ideas for this module, or listen to Lorraine Thinking and doing skills.
Thoughts are real experiences, but what you do with them is in your hands. For a whole range of practical suggestions of how to respond your thoughts – especially those that are not servicing you well - have a look at the Cognitive Defusion document HE3246.
Mindfulness can support you in managing pain. You may have heard of it before—or even given it a try. Whether you're well-acquainted with Mindfulness or just beginning to explore it, we encourage you to engage with the resources provided.
There are many myths and misconceptions surrounding Mindfulness that can create barriers to benefiting from this evidence-based approach. By understanding what Mindfulness is—and isn’t—you’ll be better equipped to use it to navigate pain-related thoughts and emotions more effectively. Here are some videos to help clarify what it is (and isn’t!).
Why mindfulness is a superpower
One widely used definition of mindfulness comes from Jon Kabat-Zinn, “Mindfulness is awareness that arises from paying attention, on purpose, in the present moment, non-judgementally”.
Perhaps the opposite to this could be the concept of “autopilot”. Going about your day not really connecting to what’s going on, rather, being caught up in thoughts. If we’re operating in autopilot, we’re likely to be following well-established neurosignatures for that activity. This can be helpful at times, however, if the neurosignature relates to chronic pain, it may be worth stepping back and taking a more mindful approach.
Jon Kabat-Zinn has written a lot about mindfulness. Here are seven pillars, or attitudes, about what mindfulness involves.
Attitudes of mindfulness HE3244
Mindfulness is something perhaps best understood by doing it. Grab yourself a raisin (or something similar) to eat and try out this exercise Mindful eating
Our brains are busy places, coming up with lots of thoughts all the time. Some of these thoughts may be pleasant, some unpleasant, and some neutral. Given our brain works hard to protect us from all possible threat, we can easily get hooked on the thoughts that tell us something could be bad or worrying. This video explains how mindfulness can be a helpful tool to help us gain a bit of distance to enable us to unhook from unhelpful thoughts.
Now could be a great time to have another mindfulness practice. This time you’ll be focussing on your breath – something that is always in the present moment – and without an external object to focus on, you’ll have lots of opportunities to practice un-hooking from thoughts and coming back to your breath.
This video illustrates the acceptance aspect to mindfulness, allowing difficult experiences to be, rather than trying to block them out Being with all of your experiences
Imagine your unwanted feelings, unwanted thoughts, unwanted emotions or unwanted physical sensation as a beach ball that doesn’t go away.
Each emphasises slightly different aspects of mindfulness. You may find one seems more relevant or helpful for you.
The next mindfulness exercise may be a little more challenging, in that it invites you to become more mindful of what you’re experiencing in your body. Often, people experiencing chronic pain want to avoid those sensations, rather than notice them! The purpose of this exercise is to practice noticing the sensations, as they are, without judgement. Allowing sensations to be, as they are, without getting caught in our thoughts about them can allow a bit of distance to unhook (like in the sushi train video) and choose what we want to do (like in the beach ball illustration). Give it a try, if it’s too tricky today to notice sensations in a particular body part it’s okay to skip it (do another area twice, or tune in to your breathing). If you do skip it today, you’re encouraged to come back and try it out again another time.
Another useful exercise is this Mindful Mountain Meditation
There are many resources available to support you in becoming more mindful. Mindfulness in Practice HE3243 has a range of links you may wish to explore, including research findings on using mindfulness.
Tip: Be mindful
Use your "beginner's" mind to experience situations.
- Stay curious and open, without judgement.
- Notice your thoughts but just let them be thoughts.
- No need to automatically believe or to argue with them.
Listen to how this topic has helped other patients Listen to the thinking and feeling stories