Brought to you by Michael Shrifter, PSY.D. - The Portland Clinic - MEDICAL INSIDER -

THE PORTLAND CLINIC - Michael Shrifter, PSY.D. Clinical Psychologist Pain is more than a physical problem; it can also have a major impact on emotional well-being when it affects a person's ability to function and their quality of life. The following self-care strategies can help you to improve your emotional health, and ultimately reduce your pain.

  • Find the right combination of activity and rest. Gentle yoga, water aerobics, walking and tai chi are activities that can increase blood flow, reduce inflammation and help reduce the intensity of pain.
  • Eating nutritious food plays an important role in pain management, and keeping a food diary may help you identify eating patterns that make you feel better or worse.
  • Prioritize sleep by maintaining a consistent bedtime and wake time, limiting daytime napping, minimizing caffeine and alcohol, reducing screen time in the evening, creating a relaxing sleep environment, and finding more comfortable sleeping positions in bed.
  • Try coping strategies like progressive muscle relaxation and belly breathing. These can reduce pain caused by muscle guarding and tension, and can help you feel calm and less anxious.
  • Stay connected to family members and friends who are invested in your well-being. Seek support and consider joining a pain-management support group or class.
  • To learn additional coping techniques, consider attending one of the free classes on Managing Chronic Pain offered by The Portland Clinic:

  • Beaverton Clinic, August 11, 3-4 P.M.

    15950 SW Millikan Way

    Beaverton, OR 97003

  • South Clinic, September 21, 2-3 P.M.

    6640 SW Redwood Lane

    Portland, OR 97224

  • To attend one of the upcoming classes, please call (503) 293-0161 ext. 4138.

    The Portland Clinic


    6640 SW Redwood Ln.

    Portland, OR 97224

    (503) 223-3113

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