Day 16 Breaking mental pain associating with sitting

Hi everyone,

I’m still doing mostly okay, though have had some more flare ups in recent days. I’m still jogging — not letting the pain win there — but I’m still experiencing lower back pain/stiffness while sitting, particularly on the subway, my couch and my bed. For whatever reason, desk and kitchen chairs are fine.

I know the answer here is always “think psychological, not physical” and I’ve tried to do that, but it doesn’t always work. I ask myself “what is bothering me emotionally right now?” and sometimes it’s nothing precisely in that moment. The state of the world has been a source of anxiety lately, but there’s nothing I can do about that.

Wondering if anyone has any specific tips for breaking mental pain associations with sitting?

 

You are doing excellent! Keep it up. Sometimes it just takes time, and ensuring that you do the work without pressuring yourself to do it NOW, to do it perfectly etc. you just need to be aware of the personality traits that can impact both doing the work and things like your mood or emotions.
The general anxiety/angst of the world right now is probably a huge source of internal conflict. I know I am both angry for the world but also for it all upsetting my peace, invading my belief system etc. I like everything to be smooth sailing in life with little conflict so when it arises both internally and externally, I get more symptoms (I've had two flares in two days).
I just don't let it stop me as much as possible while taking time to just feel the feelings. Stopping for a few minutes during the day and taking some deep breaths and just doing nothing but listening to my own self. To my heart rate and breathing, to staying "STOP" about whirling thoughts. I've also been sure to meditate, even for a short time, every day. You want to find things that help unwind a wound up nervous system.

And if you feel helpless, find things that are empowering.

 

@Cactusflower -- thanks for this. I've been trying to meditate a lot the last couple days, and it has helped. I think it's important for me to remind myself that this will take time, and that progress is not linear. I've been frustrated by my inability to break the associations I have with sitting -- but I suppose that very frustration is part of what's holding me back.

A few questions: when I experience pain, should I simply ignore it? Or think "psychologically?" I feel like I've seen both tactics floated. And when I "think psychologically," I gather that's not supposed to be about "solving" what's bothering me emotionally, right? It's just about simply asking myself, and then feeling it?

 

Think psychologically, but that doesn’t mean some heavy self-inquiry every time. I will sometimes say to myself “this feeling scares me, but it’s just a sensation and I’m ok” I will also say that when I notice I’m trying to sweep physical sensations under the rug or hurry them along.
Part of the goal of TMS is to become comfortable with the sensations of symptoms and emotions because they are so deeply intertwined. Yo do this in a way that lowers your reactionary response. Panic thinking “I’m ok, I’m ok!!!!” Is a reaction, you want to respond - kindly, gently but firmly. I started off by doing this every single time and when you have sensations every few seconds, it becomes too much. You need to find a fine balance between responding and ignoring and this is personal to you and your situation. It took me much time (sill doing it). Yes, you don’t need to “solve” emotional situations in the moment because there isn’t a problem with feeling an emotion. You feel it really subtly most of the time, and if you’ve always pushed those physical sensations of emotion away or feared them, they can be hard to detect so just hang out with yourself and be “there” be aware that something is going on. Your brain protects you from all this, you’re teaching it that this is all safe and normal.