How Do I Cope With My Pain? 5 Steps To Chronic Pain Management

How Do I Cope With My Pain? 5 Steps To Chronic Pain Management

You wake up and it’s still there; that dull pain in your body that reminds you of your chronic condition. You feel like staying in bed all day, but you know that would leave you in even worse shape. So, what can you do to get through the day? Here are five ways to manage daily chronic pain:

 

  1. Begin to breathe – with intention.

Yes, breathing is essential to live, but doing mindful breathing can calm our body, focus our mind, and alleviate stress. Sit comfortably with your eyes open or closed. Start by breathing in and out, noticing the rise and fall of your breath, and the sensations in your body (shoulders, stomach, nostrils). Notice all the sensations all around you (smells, sounds, presence). Take deep breaths through your nose as slow and controlled as possible, and exhale through your mouth as slow and controlled as possible. Try to make this process of breathing in and out last for a total of 7 seconds or more. Refocus your gaze to end the exercise.

  1. Be realistic of daily goals.

The busyness of life doesn’t stop for someone who has chronic pain. Those of us who have daily pain, however, need to prioritize daily activities and goals based on how we are feeling on any given day. It’s a hard pill to swallow realizing that we can’t do it all. Start with having just one or two things on your “to do,” list for the day, week, or month. Empty the dishwasher, check. Pick up library books, check. Starting small and completing a short list of manageable goals will reward you with a great sense of accomplishment.

  1. Get moving.

Even though our natural tendency is to want to curl up in a ball when we are in pain, staying stationary is one of the worst things we can do. Our brain and body need stimulation and range of motion to heal and to cope with pain. Staying active may look different to people based on their pain. For some, a successful active session can be as simple as walking down the block and back each day and for others, doing moderate cardio activity for 20 mins a couple times of week is right for them. Change it up every once in a while to make exercise fun and interesting. Don’t forget to add some intensity or to lengthen the duration of your exercise sessions every now and then. Doing too much too soon may backfire, but test your limits – you never know if you can do something until you try!

  1. Rest well

Alternate your day between periods of activity and periods of rest. Start by setting aside just 30 mins of your day to rest your body and mind well. By well, I mean ‘set the stage’ to help you have the best rest possible. Based on your pain, find a comfortable place to rest with some of the following: low light, heat pack, ice packs, eye patches, soft music, a mindfulness meditation app or even have a hot bath. Maximize your time of rest and it will help get you through other parts of your day!

  1. Tap into your spiritual side

Yes, this may be uncharted territory for some, but reading, journaling, praying, making art, or listening to something meaningful can help you to self-reflect, manage your emotions, set goals, and can really put things in perspective. There are times in your chronic pain experiences where you will need to draw inner strength, so make sure to build it up!

For many of us, chronic pain is here to stay so we might as well learn how to cope….HAVE HOPE.

Want to learn a new way to cope with your chronic condition or chronic pain? I am leading a new course on chronic condition and chronic pain management through mindfulness based art practices in January. See below and check it out, I’d love to have you!

 

pain in the arts

 

Meg Neufeld, (MA) is the co-founder of Alongside You, an integrated health clinic that offers yoga, pelvic rehab, registered dietitian services, clinical counselling, group therapy, and therapeutic arts. As a cultural anthropologist and an artist herself, Meg seeks to make art accessible to people of different abilities, diagnosis and age. She is trained in Mindfulness-Based Art Therapy practices and has a particular interest in using art as a pain-management strategy in her own life.

 

Introduction to Art Journaling




art journaling workshop


Summer 2017 – Introduction to Art Journaling

Date: 4 Session Class in July 2017 (JULY 5TH, 12TH, 19TH, AND 26TH)

Time: 6:30pm-9:00pm

 

Early Bird Price (Before June 21st): $99+GST
Regular Price: $125+GST | Registration closes on June 28th, 2017
Use coupon code “EARLYBIRDAJ” in our online store prior to May 25th for the early bird pricing

Availability: We require a minimum of 4 individuals and a max of 8 to run the workshop. We will refund all fees if a cancellation occurs and will give as much notice as possible to clients.

Register Now!

Have you ever wanted to try art journaling but need a nudge to get started? Do you journal or write regularly and want to take it to the next level by incorporating visual art? Do you want to learn some new techniques and get your hands on some inspiring prompts? Come and draw, paint, write, explore and create at our Introduction to Art Journaling workshop!

What You Will Learn

Working with your own personal journals, you will be guided through how to:

  • Apply a variety of techniques to alter journal pages using a range of lettering, collage, foil, pastels, salt, acrylic paint, alcohol ink and a range of watercolour mediums.
  • Carve your own personal lino-cut stamp, make foam-prints, and hand-cut your own stencils.
  • Alter pages with folds, pockets, and found material.
  • Learn how to build your own on-the-go art journaling kit so you can journal anywhere!
  • Incorporate thought provoking prompts and inspirational topics to help you explore what it means to “Be You.”

What You Need To Bring

  • A notebook. You generally want something portable (that is easy to pop in your purse or bag and not smaller than 5×7.Picking out a notebook is a very personally thing! Do you want lines or blank pages? Handmade paper or smooth pages?
  • You can also choose to bring an old book and alter its pages, using them as backdrops for your work. Make sure the binding is secure and that pages are not coming loose.
  • A black thin-line pen or marker. You will be using this constantly to sketch and write.
  • A white paint or ink pen for writing or sketching over your pages.

Come with the basics and some of your favorite tools and we will provide the rest!

What We Will Provide For You To Use In The Studio

We have an assortment of:

  • Pencils, ink pens, gel pens, and sharpies
  • Wide range of papers, foils, tissue, textured and printed material.
  • Scissors, paper cutters, tracing tools, templates, stencils, and rulers
  • Tape (masking, washi, duct), glue, acrylic medium, gel medium, gesso
  • Watercolours (pallet, crayons, pencils, pens), oil paint, and acrylic paint
  • Chalk and oil pastels, stamping objects, ink, sponges, brushes, alcohol inks, fabric, and much, much more!

Is This Just For Artists?

Absolutely not! Art journaling can be done by anyone! Art journaling is your own personal place where you can experiment with colour, materials, textures, and script. You don’t have to show your art journal to anyone as they may contain your own personal thoughts and your personal creative expressions and that is okay!
It is the creative process that is important. Your journal is a place for you to work things out, to express your inner most feelings. It doesn’t have to be perfect as you are using your journal as a place to experiment with your creativity. Your art journal is yours alone and you do not have to discuss the content of your journal with anyone unless you wish to do so. We are always here and ready to assist you in any way.

Have Further Questions?

If you have any further questions, please contact Meg Neufeld at the office by calling (604) 283-7827 ext. 703 or by emailing meg@alongsideyou.ca and she will be happy to answer any questions you might have!




art journaling workshop art journaling workshop

World Book Day: What we’re reading at Alongside You

world book day

In honor of world book day, we thought we’d give you some examples of awesome books we’re using in the art studio! Check out your local bookstores for some of these titles and maybe you’ll find other gems out there! Feel free to share books you are reading, we’d love to hear from you!

1. Living Artfully: Create the Life You Imagine by Sandra Magsamen (2006) is about how to enrich your daily life in new and creative ways.

2. Imagination in Action: Secrets for Unleashing Creative Expression by Shaun McNiff (2015) shares stories and insight from therapists and educators who are using artistic and creative activities as a way to spark the creative process. Different techniques are described and case studies are explored.

3. Kesu’: The Art and Life of Doug Cranmer Jennifer Kramer (2012) records the life and times of Doug Cranmer, a renowned Kwakwaka’wakw artist know for his big personality and with a fierce love for his culture, his community, and teaching others. Meg Neufeld had the pleasure of meeting and interviewing Doug Kranmer in Alert Bay, BC, and her research has been incorporated into parts of this publication as one of his last interviews before he died.

4. Knitting Stories: Personal Essays and Seven Coast Salish-inspired Knitting Patterns by Sylvia Olsen takes a close look at Cowichan-style knitting designs through personal stories about history, family, culture, community and more recent fusions of the art. It contains beautiful photographs of both ancient and contemporary knitting designs that are interwoven with personal stories.

5. Journaling As a Spiritual Practice by Helen Cepero (2008) is book for beginners as well as experience journal writers that helps you go beyond the surface and guide with your relationship to God. Based on the authors own experience, each chapter contains journaling practices and helps to sharpen your focus on your spiritual journey.

6. Creating Together: Participatory, Community-Based, and Collaborative Arts Practices and Scholarships Across Canada (2005) by editors Diane Conrad and Anita Sinner explores newly developed approaches to research that combines art practices into community-based collaborative projects. Outlining several case-studies, contributors discuss art forms such as writing, mural projects, photography, and expressive arts, highlighting the positive and more challenging issues that arise during the process of creating and sharing collective knowledge.

7. Micawber by John Lithgow and illustrator C.F. Payne (2005) share a delightful children’s story about a squirrel who loves to paint. In order to explore his passion for painting, Micawber becomes a stow away in a painter’s bag, creating beautiful works using the tip of his tail. This inspiring stories shares that everyone can create, even a squirrel!

8. The Artist and Me by Shane Peacock and illustrator Sophie Casson (2015) explores the eccentric life of Vincent can Gogh in France in the 1880s who was mocked for looking unusual and creating strange paintings. No one was buying his paintings, yet he continued to paint. Using some of van Gogh’s famous paintings as a backdrop, this fictional story follows a young boy and his negative attitude towards the painter. By following van Gogh around, the boy’s attitude changes as he learns that everyone’s point of view is valuable.

Christmas 2016 – Open Studio Sessions

Christmas 2016 – Open Studio Sessions

Celebrate the art of making things together!

Weekly themes are demonstrated in the first 15 mins of Open Studio time. Participants are free to create art pieces related to the weekly theme or can explore art activities of their choice.

 

Foam-Printed Cards – Monday December 5th and Wednesday December 7th

Create your own personalized foam stamp and make an endless number of cards for the special people in your home and work life! Learn the basics of speedball-printing techniques and make a printed art piece to take home or give away!

 

Decorations and Wreaths – Monday December 12th and Wednesday December 14th

Get into the holiday spirit and create your own unique multi-medium wreaths, decorations, or tree ornaments using a variety of materials such as: buttons, fabric, cardboard, and paint. From traditional and contemporary, to the subtle and whimsical, come explore some neat ideas while materials are at your fingertips! Make it for yourself, or give it as gift!

 

Gifts Galore – Monday December 19th and Wednesday December 21st

Come and make some personalized gifts for friends and family. You can make wood-burned boxes, picture frames, wooden spoons or cutting boards, air-drying clay pendants and beaded jewelry, or paint a picture — the options are endless.

 

Need a gift for someone you love? We have Gift Cards!

Think outside the box and give the gift of creativity to our Open Studio Sessions. Come along to create an unforgettable time of making and sharing, or send loved ones on their own for some much-needed down time. Gift cards can be purchased in person at our clinic, or can be purchased online in our online store by clicking here!

christmas 2016 open studio sessions

Use Art To Improve The Quality Of Life For People With Dementia

Use Art To Improve The Quality Of Life For People With Dementia

Did you know engaging in creative art activities can enhance the quality of life of those who have Dementia and Alzheimer’s?  Anne Davis Basting hits the nail on the head when she says” the visual arts offers a way to communicate beyond words[1].” Art can have a profound impact on the lives of those suffering from Dementia and Alzheimer’s.

 

What is Dementia and Alzheimer’s?

The Alzheimer’s Society of Canada defines Dementia as a group of symptoms that affect the brain’s ability to reason, remember information, communicate, and perform day-to-day-activities. Alzheimer’s disease is one of the most common forms of dementia (50%-70 % of all dementia cases are diagnosed with Alzheimer’s). However, memory loss can also be caused by other factors such as anxiety, vitamin deficiency, cardiovascular health, infection, thyroid function, and even depression.[2] Unlike Alzheimer’s, these conditions once diagnosed, can still be treated, are often temporary, and at times, reversible. Those diagnosed with Alzheimer’s are faced with an incurable disease that affects both language communication and memory retention.

With Alzheimer’s disease, a progressive decline of communication skills occurs. In the early stages, there are word-finding problems, comprehension difficulties, writing and reading difficulties. Over time, word-finding problems increase and conversation diminishes. This will eventually lead to limited verbal communication, the inability to read or write, difficulty expressing feelings, and challenges in recognizing family members. We’ve discovered that emotions and creativity are some of the last functions to decline. Therefore all efforts to preserve these functions through engagement and activities should be encouraged. [3]
As you can see, the differences between the two conditions are significant. it is important to receive a proper diagnosis and treatment for cognitive impairments related to Dementia and Alzheimer’s.

 

Dementia: Let’s Talk Numbers:

These numbers were provided by The Public Health Agency of Canada and the Alzheimer’s Society of Canada and the results are astonishing!

  • Worldwide, there are 44 million people who now have some form of dementia. In Canada, there are currently over 747,000 Canadians currently living with dementia.
  • 1 in 11 Canadians over age 65 has dementia and 1 in 3 Canadians know someone with dementia.
  • The Arts and Health Network points out that if real action is not taken to prevent or decrease cognitive decline, by 2031, there will be over 1.4 million Canadians living with cognitive impairment.

Take a look at this infographic provided by The Arts and Health Network here for more information on Dementia and the Art.

 

How Does Dementia Impact Others?

According to the “We Rage, We Weep Alzheimer’s Foundation” based in Victoria, BC, family and friends provide most of the care for those with Dementia. Moreover, 70% of caregivers assume at least 80% of the financial burden of caring for their loved one. It is also reported that those with Dementia only leave their homes once a week. You can view additional information by checking out these statistics on Dementia.

 

What Role Does Making Art Play in Improving the Lives of Those With Dementia and Their Caregivers?

Participating in creative arts has proven to be an effective therapeutic activity that adds to the quality of life for both patients and caregivers. For those with Dementia, being involved in creative activity, such as music, dance, and the visual arts can help diminish and prevent the progression of cognitive impairment.

 

Arts and Aging: The Research:

Several case studies and small trials suggest that using art as therapy improves attention span, social behavior, and self-esteem[4] along with neuropsychiatric symptoms and psychological resilience.[5]

In a 2006 control-group study[6], Dr. Gene Cohen, a leading researcher on creativity and the aging process, found that those who participating in arts and cultural programming had:

  1. An increase in overall health, positive moral, and improved response to treatment.
  2. Positive improvement of depression symptoms, social isolation, and feelings of loneliness.
  3. Fewer doctor’s visits and reduction on hospital stays.
  4. Improvement on cognitive functions.
  5. Decreased usage of prescription and over-the-counter medication.

 

Case Study – Amazement Through Art: 

Alongside You had the pleasure of visiting with an elderly gentleman who was in the later stages of Alzheimer’s disease. His find motor skills were a challenge to use, but he managed to hold a paint brush with the help of his caregiver. He had never taken to art before, but his caregiver had tried art with him at home a few times and he seemed to enjoy it.  As we helped him pick colours, apply them to the canvas and washed his brush, he kept asking: “Who is painting this, who is doing this?” He could not make the connection that he was painting the picture in front of him. After several failed attempts to explain that it was he who was in fact painting with the brushes, we had the idea to take his picture and film a short video. After filming for a short while, we set the iPad in front of him along with his painted canvas. As he looked, he slowly came to realize that it was he who had painted it and he just started to laugh. With continued fits of laughter, he just couldn’t believe it was him! “That’s me? That’s not me! I can’t do that! But I see it’s me! There I am making the picture!” He was grinning from ear to ear and it was the most animated he had been all week. His sense of humour as a youth had returned in that moment and joy filled his heart and ours. Using art, we were able to step over the barriers of verbal communication and communicate in new and exciting ways. That day, art was truly transformational.

As can be seen in the case study above, art can be used as an effective tool to slow down cognitive deterioration, stimulate and engage patients and increases the quality of life of those affected.

 

Person-Centered Artistic Care:

Creative arts is not a cure for Dementia or any other Dementia-related diseases such as Alzheimer’s. However, it has the power to foster dignity and restore a sense of self. By unleashing the creativity in individuals, art encourages past memories to come to life and has the power to validate a person’s current situation. Mindfulness-Based Art Programing celebrates present tasks in a non-judgmental manner, focusing on the current capabilities of a person. Often, this process brings joy and makes meaningful moments, enhancing the relationships with those around them. 

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Revisit our page later for our next post…where we discuss how to begin using art with Dementia and Alzheimer’s patients!

 

 

[1] Anne Davis Basting, Forget Memory: Creating Better Lives for People with Dementia. John Hopkins University Press. 2009: 124.

[2] The Alzheimer’s Society of Canada. What is Dementia: Link: http://www.alzheimer.ca/en/About-dementia/What-is-dementia  What is Alzheimer’s http://www.alzheimer.ca/en/About-dementia/Alzheimer-s-disease Accessed 18th September, 2016.

[3] Dr. C. Potts, How Art Therapy Enhances the Quality of Life for Dementia Patients. http://www.alzheimers.net/2014-04-29/art-therapy-for-alzheimers/ accessed September 16th.

[4] Van Lith, T, Schofied, M and Fenner, P. Identifying the evidence base for art-based practices and their potential benefit for mental health recovery; A critical review, Disability and Rehabilitation. 2013.

[5] Anne Bolwerk, et al. How Art Changes Your Brain: Differential Effects of Visual Art Production and Cognitive Art Evaluation on Functional Brain Connectivity. PLOS ONE 9 (12): 2014

[6] Dr. Brian Cohen. The Creativity and Aging Study
The Impact of Professionally Conducted Cultural Programs on Older Adults Final Report: George Washington University. 2006:1-8

This week in Open Studio Sessions – Styrofoam Printmaking

styrofoam printmaking

Styrofoam Printmaking!

Using something as ordinary as styrofoam can create intricate and layered images, simply by carving into it. Roll on paint and press! Layer designs and colors to create full-sized prints or even a set of cards.

Hope to see you there!

styrofoam printmaking

Images sourced from their respective linked-to sites. Copyright held by their respective owners and used as examples of the style of art being done in the studio