These benchmarks are general. They complete an exchange with the professionals who follow you and do not replace a diagnosis or an individualized program.
Benchmark 01
Understanding an interaction, without feeling guilty
Pain, fatigue, anxiety and sleep can influence. This does not mean that a person makes his or her symptoms or that he or she could make them disappear by relaxing further. Persistent pain requires a look at the body, context and consequences in everyday life.
To prepare a consultation, describe what pain prevents you from doing and what you would like to find. "To be able to take a little walk with my child" is a more concrete objective than "never feel tension again". A functional objective does not prohibit seeking relief; it allows identifying several paths to move forward.
Benchmark 02
A comfortable breath, not a test
Set up with stable supports and let your shoulders find a pleasant position. Observe a few breaths without trying to correct them. If it suits you, slow down slowly, without inspiring as much as possible or holding the air. You can keep your eyes open and return to the sensations of contact with the chair or floor.
Just a few moments to try. It is not necessary to respect an exact figure or to achieve perfect abdominal breathing. If you feel dizziness, discomfort or increased anxiety, stop exercising and resume natural breathing. A new shortness of breath should not be treated as a simple stress.
Bench 03
Back to what's going on around you
When a worried thought loops, a short pause can help to reorient attention. Mentally name some elements of your environment, feel the feet on the ground, then choose the simplest action: drink a glass of water, respond to a useful message or open the window.
The goal is not to drive away all thoughts or constantly check your inner state. You can notice a concern and continue an action that matters to you. Some people prefer to walk gently or listen to a guided voice; choose a tolerable option, without making relaxation an additional obligation.
Benchmark 04
Splitting an activity that counts
When an activity seems inaccessible, look for a smaller and predictable version. For a walk, this can be a shorter journey with an easy return possibility. For a domestic task, prepare the material and divide the steps. The progression is discussed according to the medical situation and the response of your body.
Avoid large gaps between doing everything one day and abandoning everything several days. A modest but reproducible amount can help restore confidence. It is not a question of overcoming each pain at all costs. A new, marked or lasting worsening leads to a review of the project and, if necessary, to an opinion.
Bench 05
Build appropriate support
Not all persistent pains are within the same mechanism. An identified disease, primary pain or several associated problems may require different approaches. Recommendations on primary chronic pain should not be applied indiscriminately to any situation.
Depending on your needs, the doctor can offer accompanied activity and specific psychological care, such as a CTC or acceptance and commitment therapy performed by a trained professional. This proposal complements care; it does not remove anything from the reality of pain. Keep a list of what helps, what bothers and questions to ask, without stopping a drug alone.
A first step
A few minutes' break
Example of organization to adapt to your situation, without performance objective.
- Take comfortable supports, eyes open if you prefer.
- Observe your natural breathing without forcing it.
- Find three simple elements around you.
- Choose a modest and useful next action for your day.
Traps to avoid
- Try to control every inspiration perfectly.
- To blame yourself for not being able to relax.
- Continue an activity that significantly worsens symptoms to prove its motivation.
When can I ask for an opinion?
A sudden symptom, new shortness of breath, chest pain or loss of strength should be assessed medically. If anxiety, distress or pain prevent you from functioning on a daily basis, ask for professional help.
Your questions
If breathing helps, was my pain psychological?
No. A tool can change comfort without demonstrating a single cause of pain.
Should I continue if I feel dizzy?
No. Stop exercise, return to normal breathing and ask for advice if discomfort persists.
Do we have to wait until we're not in pain to move?
This depends on the diagnosis and indications received. An appropriate activity can be discussed, without universal rule of overtaking pain.
The documentary selection
See, read, deepen
A guide illustrated in French and practice exercises offered by WHO.
www.who.intGuide / resource · EnglishWHO — Doing what matters in times of stressAn illustrated guide and access to the language versions proposed by WHO.
www.who.intGuide / resource · EnglishNHS — respiratory exerciseA simple practice to adapt to comfort.
www.nhs.ukGuide / resource · EnglishNHS inform — guided breathingGuided resource of Scottish public service.
www.nhsinform.scotRecommendation · EnglishNICE NG193 — Chronic painDistinguish pain assessment and treatment of primary pain.
www.nice.org.uk