Hockenbury Discovering Psychology 5th txtbk

130 CHAPTER 3 Sensation and PerceptionOf course, the techniques described here are not a substitute forseeking appropriate medical attention, especially when pain is severe,recurring, or of unknown origin.Self-Administered Strategies1. DistractionBy actively focusing your attention on some nonpainful stimulus,you can often reduce pain (Cohen, 2002). For example, you canmentally count backward by sevens from 901, multiply pairs oftwo-digit numbers, draw different geometric figures in yourmind, or count ceiling tiles. You can also focus on the details ofa picture or other object.Or, try our favorite technique, which we’ll dub the “iPod painrelief strategy.” Intently listening to music, especially calmingmusic, can reduce discomfort (Mitchell & McDonald, 2006).2. ImageryCreating a vivid mental image can help control pain (Ball & others,2003). Usually people create a pleasant and progressive scenario,such as walking along the beach or hiking in the mountains.Try to imagine all the different sensations involved,including the sights, sounds, aromas, touches, and tastes. Thegoal is to become so absorbed in your fantasy that you distractyourself from sensations of pain (Astin, 2004).3. RelaxationDeep relaxation can be a very effective strategy for deterringpain sensations (Turk & Winter, 2006). One simple relaxationstrategy is deep breathing: Inhale deeply, then exhale very slowlyand completely, releasing tension throughout your body. As youexhale, consciously note the feelings of relaxation and warmthyou’ve produced in your body.4. CounterirritationThe technique of counterirritation has been used for centuries.Counterirritation decreases pain by creating a strong, competingsensation that’s mildly stimulating or irritating. People often dothis naturally, as when they vigorously rub an injury or bite theirlip during an injection.How does rubbing the area where an injury has occurredreduce pain? The intense sensations of pain and the normal sensationsof touch are processed through different nerve fibers goingto the spinal cord. Increasing normal sensations of touch interfereswith the transmission of high- intensity pain signals.While undergoing a painful procedure, you can create andcontrol a competing discomfort by pressing your thumbnail intoyour index finger. Focusing your attention on the competing discomfortmay lessen your overall experience of pain.5. Positive self-talkThis strategy involves making positive coping statements, eithersilently or out loud, during a painful episode or procedure.Examples of positive self-talk include statements such as, “Ithurts, but I’m okay, I’m in control” and “I’m uncomfortable,but I can handle it.”Self-talk can also include redefining the pain. By using realisticand constructive thoughts about the pain experience in place ofthreatening or harmful thoughts, you can minimize pain. Forexample, an athlete in training might say, “The pain means mymuscles are getting stronger.” Or, consider the Marine Corps slogan:“Pain is weakness leaving the body.”Can Magnets Relieve Pain?Our students frequently ask us about dif ferent complementaryand alternative medicines (CAM). Complementary and alternativemedicines are a diverse group of health care systems, practices,or products that are not presently considered to be part ofconventional medicine. Scientific evidence exists for some CAMtherapies, such as the benefits of massage (Moyer & others,2004). Therapies that are scientifically proven to be safe and effectiveusually become adopted by the mainstream health caresystem. However, the effectiveness and safety of many CAMshave not been proven by well-designed scientific studies.Magnets are one popular CAM that have been used for manycenturies to treat pain. But can magnets relieve pain? To date,there is no evidence supporting the idea that magnets relievepain (National Standard Monograph, 2009). As discussed inChapter 1 (see page 3), the pain relief that some people experiencecould be due to a placebo effect and expectations that painwill decrease. Or the relief could come from whatever holds themagnet in place, such as a warm bandage or the cushioned insole(Weintraub & others, 2003).