Refresh and renew is one of the most important strategies that I teach individuals who have been suffering persistent pain. Within the refresh and renew there are a range of techniques that can be used dependent upon place, time and context, all of which are important ingredients making a whole. We are in no way separate from where we are, what we are thinking, what we are doing and what we are feeling. These are merely the conscious elements and of course there are the vast subconscious elements including our biology in the dark.
Being in pain is exhausting, usually added to by feelings of anxiety and concern. There can often be a cycle of pain and sleep disruption, one begetting the other as time moves on. It seems more and more probable that sleep is fundamental for our health, which is why creating the conditions for a consistent daily rhythm of activity and rest is vital. Most people know what it is like to ‘survive’ after a bad night’s sleep, but imagine the effect when this is on-going.
Refresh and renew is needed throughout the day by everyone. Every 90 minutes we may feel an urge to do something: move, take a few breaths (4-5 is good), have a healthy snack or a glass of water. This is certainly the case when one’s health is below par as we need to create the conditions for our biology in the dark to switch into health mode rather than survive mode. The person suffering persistent pain spends much of their time in survive mode as they are both consciously and subconsciously protecting themselves from perceived threats. Consider the person with back pain who walks into a room to survey for the closet chair, whether it is likely to be comfortable or if they will be able to have a conversation because their pain maybe too distracting. The thought processes, predictions, anticipations and expectations that are embodied, will prime the coming experiences. The good news is that creating new habits can change this routine for the better, beginning with being aware that this is what you are doing.
All the extra monitoring and thinking is tiring as you use your resources, along with imprecise and guarded movements that require more energy than normal. Too much muscle activity for example, has a huge energy consequence, which is why refresh and renew is so important through the day. Setting reminders and alarms can be effective in the beginning, but as the new habits take hold and the internal messages become second nature, you increasingly make the choices that orientate you to getting better; your desired outcome.