Cómo ser más consciente: 12 consejos para controlar el dolor y reducir el estrés

Mindfulness might seem like just another wellness buzzword. But there’s a reason it’s getting a lot of attention. Mindfulness practices can offer very real, lasting benefits for your mental and physical health. Being mindful helps you connect with the present moment, which can calm your nervous system and help you approach stress and discomfort with greater awareness. Mindfulness techniques can also help relieve muscle and joint pain. While it may sound simple, its impact can be profound. 

In this article, we’ll explore what mindfulness is, how it can help reduce pain, and offer practical tips for practicing mindfulness in daily life.

What Does It Mean to Be Mindful? 

What is mindfulness? Mindfulness is the practice of paying attention to the present moment with curiosity and without judgment. It invites us to observe our thoughts, emotions, and sensations as they arise, rather than reacting automatically or trying to suppress them. 

Many people think of mindfulness techniques as they relate to stress management. And while mindfulness absolutely helps calm your mind, it can also be a powerful tool when it comes to managing muscle and joint pain. Instead of tensing up or pushing through pain, mindfulness encourages us to tune in to what our bodies are telling us, which can help us respond in a more informed way. Over time, this shift in awareness can rewire the brain’s response to pain, reduce pain intensity, and increase our ability to cope with pain.

Benefits of Daily Mindfulness Practices 

Learning how to be more mindful in your daily routine can have a major impact on both your mental and physical well-being. Here are some of the key benefits. 

• Reduced pain sensitivity. Mindfulness helps reduce your sensitivity to pain by teaching you to observe discomfort without judgment. By bringing attention to the present moment, mindfulness interrupts your brain's habitual responses to pain, which often involve stress and anxiety. As a result, you can experience a noticeable reduction in pain intensity.

• Reduced emotional reactivity to pain. Pain is frustrating (to say the least!). Mindfulness can help you observe physical sensations, including pain, without becoming overwhelmed by them. This helps break the cycle of pain leading to frustration or anxiety, which often worsens discomfort. 

• Improved stress management. Practices like deep breathing, meditation, or body scanning activate the parasympathetic nervous system, which helps lower stress levels. By regularly incorporating mindfulness into your routine, you can create a buffer against the stressors of daily life. And less stress means your body is less likely to react strongly to pain or discomfort.

• Enhanced mental clarity and focus. Mindfulness trains you to concentrate on the present moment. This can lead to improved mental clarity, helping you stay grounded and focused even when dealing with physical discomfort or stressful situations. 

• Increased body awareness. Being mindful helps you develop a heightened sense of awareness about where and when discomfort arises, allowing you to respond more effectively, whether by adjusting your posture, taking a movement break, or practicing relaxation techniques.

How to Be More Mindful: 12 Tips for Daily Awareness

By incorporating simple mindfulness exercises into your daily routine, you can relieve tension, reduce pain sensitivity, and deepen awareness of the present moment. These small shifts in behavior help you step out of autopilot and reconnect with your body and mind. 

1. Start your day with intention. Before you get out of bed, take a few moments to set an intention for the day. Focus on something simple, like “I will be present in all my activities” or “I will be kind to myself today.” This helps frame your day with mindfulness right from the start.

2. Practice deep breathing. Inhale deeply through your nose, hold for a moment, and exhale slowly. This simple breathing exercise calms your mind and brings you back to the present.

3. Use mindful reminders like an alarm on your phone or sticky note in your environment to remind you to check in with yourself. These cues can prompt you to pause, notice your surroundings, or take a few deep breaths to recenter.

4. Focus on one thing at a time. Multitasking can be tempting, but truly effective multitasking does not really exist, according to research. Single-tasking allows you to stay present, which can lower stress and improve your ability to tolerate discomfort.

5. Take a break from screens. Giving yourself dedicated time away from phones, tablets, and computers — even for a short time — allows you to reconnect with your surroundings and reduces mental clutter. 

6. Engage your senses. Whether it’s feeling the warmth of the sun on your skin, listening to ambient sounds, or savoring a bite of food, paying attention to sensory details can anchor you in the present.

7. Engage in undistracted conversation. Even in transactional interactions or small talk, do your best to truly focus on the other people. Listen carefully to what they have to say, even if it doesn’t seem significant.

8. Visualize a great memory to escape momentarily from stress and pain. If a particular memory doesn’t come to mind, you can also do this exercise with a make-believe place. 

9. Talk to a stranger, whether it's the person in line behind you at the grocery store or post office, or a conversation with someone at work or your kid’s school who you’ve never spoken to before. Reaching out has a way of grounding you in the moment. It can shift your focus from internal stress or discomfort, helping to relieve tension and creating a sense of connection with the world around you.

10. Rearrange furniture in your home or workspace to create a fresh environment. Even small changes like putting a lamp in a different spot or changing out pictures in your frames can create a feeling of newness for your brain, which reduces monotony and helps you stay present. 

11. Pause before responding when faced with a stressful situation or strong emotion. Take a deep breath and check in with how you’re feeling. This moment of awareness allows you to respond more mindfully, rather than reacting impulsively.

12. Reflect on your day. Before bed, take notice of how you felt in different situations, what thoughts occupied your mind, and whether you were able to stay present. This reflection builds awareness of your daily experiences and helps you improve mindfulness over time. This is also a good time to practice gratitude. You can write down a few things, big or small, that made a positive impact on your day. This practice encourages you to focus on the present and what’s good in your life.

Remember: You don’t have to do all of the above to be more mindful. Pick one or a couple of these ideas to test drive this week. If they help you feel more calm, in control, and focused, try to incorporate those techniques more regularly.

Mindfulness and Pain Management: What You Should Know 

Meditation practices and other mindfulness techniques can provide pain relief by changing how we perceive and respond to discomfort. When we experience pain, our automatic reaction is often to tense up, resist the sensation, or become anxious, all of which can amplify the pain experience. Mindfulness encourages us to observe pain without judgment and focus on the present moment, which helps calm your nervous system. 

By understanding how to be more mindful and practicing non-reactivity, you can reduce your brain's perception of pain. Research shows that mindfulness helps to deactivate stress responses like the "fight-or-flight" reaction, which can exacerbate physical discomfort. As stress decreases, pain sensitivity often diminishes as well, allowing you to manage discomfort with a greater sense of control and resilience. Over time, mindfulness can rewire your brain to be less reactive to pain, creating long-term benefits for both mental and physical well-being.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Madore, K. P., & Wagner, A. D. (2019). Multicosts of Multitasking. Cerebrum: The Dana Forum on Brain Science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7075496/

2. Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine, 174(3), 357. doi:10.1001/jamainternmed.2013.13018

3. Lee, A. C., Harvey, W. F., Price, L. L., Morgan, L. P. K., Morgan, N. L., & Wang, C. (2017). Mindfulness is associated with psychological health and moderates pain in knee osteoarthritis. Osteoarthritis and Cartilage, 25(6), 824–831. doi:10.1016/j.joca.2016.06.017

4. Ball, E. F., Nur Shafina Muhammad Sharizan, E., Franklin, G., & Rogozińska, E. (2017). Does mindfulness meditation improve chronic pain? A systematic review. Current Opinion in Obstetrics & Gynecology, 29(6), 359–366. doi:10.1097/GCO.0000000000000417

5. Eagleman, D. M. (2008). Human time perception and its illusions. Current opinion in neurobiology, 18(2), 131-136. doi:10.1016/j.conb.2008.06.002

6. Buckley, R. (2014). Slow time perception can be learned. Frontiers in Psychology, 3, 196. doi:10.3389/fpsyg.2014.00209

7. Madore, K. P., & Wagner, A. D. (2019). Multicosts of multitasking. Cerebrum, 2019.

8. Naidu, I., Priya, A. J., & Devi, G. (2018). The hidden benefits of daydreaming. Drug Invention Today, 10(11).