New Year's Resolutions are Common in Many Cultures
New Year's resolutions are not exclusive to American culture and have historical roots in various traditions worldwide. Ancient Babylonians and Romans made promises or sacrifices at the start of the year to honor their gods. Modern Western cultures focus on self-improvement, while Asian traditions like Chinese New Year emphasize prosperity and harmony. Indian regional new year celebrations, Jewish Rosh Hashanah, and Islamic New Year also involve reflection and goal-setting. Across cultures, the common theme is introspection and setting intentions for the year ahead.
What about you? What are your intentions for next year? Or have you given up on New Year's resolutions because you haven't stuck to them in the past or because you've lost hope that things can be better for you?
Here are some pointers that can help you successfully resolve to reduce your pain in 2025.
Resolve Now to Make Lifestyle Changes to Reduce Pain
While many people in chronic pain don’t believe there’s much they can do to reduce their pain other than taking pills or subjecting themselves to surgical or other invasive procedures, there is in fact plenty of scientific evidence that many lifestyle changes can reduce or even eliminate pain. There are also many new, innovative, non-pharmaceutical treatments that can relieve pain.
Experts suggest that to get New Year’s resolutions to stick, set small, achievable goals rather than all or nothing goals. For instance, instead of saying “I will stop eating sugar”, commit to finding some healthier foods that you can start substituting for some of your high sugar foods. Even minor changes can make a big difference in your health and general wellbeing, including pain levels.
It's also helpful to make resolutions that are specific, measurable and achievable. Instead of "I will exercise more" say "I will exercise at least three times a week for at least 15 minutes".
Writing down your goals can also be helpful, as well as sharing them with someone who can hold you accountable.
Here are some suggestions for achievable goals that can make a big difference in your chronic pain management:
- Make a commitment to start moving more. Most pain, including back and neck pain, fibromyalgia and arthritis, decreases with movement. At first, if you’re not used to moving at all, you might hurt a little more. Remember when you were younger, and you used to overdo exercise sometimes and you ached? Then your muscles got stronger from the effort, and you were able to do more. Even a small amount of walking, range of motion exercises and/or stretches can make a big difference. Consult a physical therapist, chiropractor, or other health professional if you need guidance. Water exercise classes (available at most YMCAs and some large orthopedic practices) or yoga classes are also good options. Exercising with others can help you stay motivated.
- Vow to start eating more fruits and vegetables and healthy fats and less sugar, white flour, and processed foods to reduce inflammation and get the nutrients you need to heal. Again, you don’t have to be perfect, just make small changes as you go along.
- Resolve to learn and start practicing a relaxation technique such as meditation, diaphragmatic breathing, or guided visualization. Stress changes physiology in ways that exacerbate pain, and these techniques can calm your physiology and reduce pain. There are apps that can help, including Headspace and Calm, as well as many YouTube videos. The Stress Thermometer is an inexpensive biofeedback device that can help you stay on track and master relaxation techniques.
Monitor your biofeedback with the GSR 2™ home device! Shop now! - Pledge to keep searching for strategies and treatments that can help reduce your pain and try some new treatments this year. Some you might not have tried that can be life changing include biofeedback, energy psychology, red/infrared light therapy (also known as low level laser therapy or photobiomodulation), a gluten free diet, medical marijuana or hemp-derived CBD oil, kratom, massage tools, a microcurrent device , PEMF device or Calmare Therapy.
Quality tested kratom, ethically sourced. Shop now! - Make a point of adding more enjoyment to your life. Pleasure reduces pain. Listen to more of your favorite music, find more stuff to laugh at, spend more time with people you care about (even if that means asking them to come to you if it’s difficult for you to get out), spend more time with or get a pet (cats work well for people who can’t get out much).
- Promise yourself you’ll read at least one book this year that will help you learn to better manage your pain. Here are some suggestions.
A new year is a great time to take stock of our lives and resolve to make changes. We all have the power to make our lives better. January 1 is a great time to start. Or don’t wait and start today! Resolve to reduce pain in 2024!
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Cindy Perlin is a Licensed Clinical Social Worker, certified biofeedback practitioner, chronic pain survivor, author of The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free and the creator of the Alternative Pain Treatment Directory. She is in private practice in the Albany, NY area, where she has been helping people reach their health and wellness goals for over 30 years. You can schedule a phone consultation with Cindy HERE
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