• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • The Magazine
  • Events
  • Partners
  • Products
  • Advertise
  • Contact
  • Jobs and Careers
  • Facebook
  • Twitter
  • Instagram
  • Subscribe
American Police Beat

American Police Beat Magazine

Law Enforcement Publication

  • Home
  • Editor’s Picks
    • Improve your pistol-handling skills
      What you need to know about automatic license plate readers
      Do cops need more training?
      Why every agency needs a polygraph examiner
      Seeking the right kind of help
  • Topics
    • On the Job
      • Connecticut State Police troopers praised for daring bridge rescue
        Security guard and former police chief killed in New Hampshire...
        San Diego County Sheriff’s Department unveils new night-flying...
        Toddler fires mom’s gun inside Ohio Walmart store
        Heroic K-9 unit honored at National Dog Show for role in capturing...
    • Labor
      • Chicago police unit handling use-of-force reviews faces staffing...
        LAPD union files lawsuit against city over delayed pay raises
        “You can’t play politics with public safety”
        “It’s going to be extremely painful for New Yorkers”
        California Highway Patrol officers set to receive significant salary...
    • Tech
      • NYPD explores cutting-edge drone detection vehicle to enhance city...
        The use of military assets by U.S. police
        What you need to know about automatic license plate readers
        Why every agency needs a polygraph examiner
        North Carolina schools, businesses to beef up active shooter security...
    • Training
      • Ballistic shields in patrol operations
        Four things you need to know to control escalation
        Series of fires in Los Angeles County Sheriff’s mobile shooting...
        Using learning factors to influence your performance
        Lancaster Police Department introduces agility course in recruitment...
    • Policy
      • Colorado law enforcement abandons controversial “excited...
        High-speed chase in Houston claims bystander’s life
        L.A. City Council seeks to require police permits for short-term...
        “Hate has no place in Massachusetts”
        “No child should be unsafe in their own city”
    • Health/Wellness
      • Harnessing our strength: Post-traumatic growth
        Scientifically proven ways for cops to thrive
        The depression–anger cycle
        What does it mean to be a sheepdog?
        Depression screening
    • Community
      • “They see me as a person”: Albuquerque school resource officer...
        Off-duty first responders save friend’s life after he experiences...
        New Jersey departments unite for No Shave November
        The nobility of serving
        “The smile is a universal language”
    • Offbeat
      • Colorful underwear exposes New York robbery suspect more than a year...
        Meet Sergeant Hank, the Canadian goose boosting morale at an L.A...
        12-year-old boy arrested after stolen forklift chase in Ann Arbor
        Bizarre police chase ends with suspect trapped in porta potty
        Jewelry store heist ends in high-speed chase and mystifying response...
    • We Remember
      • Charlotte bridge dedicated to first female casualty in...
        Birmingham community mourns passing of its first Black police...
        “For those who suffered in silence and were lost”
        “You’re my hero”
        Manhattan Beach police officer and Las Vegas shooting survivor...
  • On the Job
    • Connecticut State Police troopers praised for daring bridge rescue
      Security guard and former police chief killed in New Hampshire...
      San Diego County Sheriff’s Department unveils new night-flying...
      Toddler fires mom’s gun inside Ohio Walmart store
      Heroic K-9 unit honored at National Dog Show for role in capturing...
  • Labor
    • Chicago police unit handling use-of-force reviews faces staffing...
      LAPD union files lawsuit against city over delayed pay raises
      “You can’t play politics with public safety”
      “It’s going to be extremely painful for New Yorkers”
      California Highway Patrol officers set to receive significant salary...
  • Tech
    • NYPD explores cutting-edge drone detection vehicle to enhance city...
      The use of military assets by U.S. police
      What you need to know about automatic license plate readers
      Why every agency needs a polygraph examiner
      North Carolina schools, businesses to beef up active shooter security...
  • Training
    • Ballistic shields in patrol operations
      Four things you need to know to control escalation
      Series of fires in Los Angeles County Sheriff’s mobile shooting...
      Using learning factors to influence your performance
      Lancaster Police Department introduces agility course in recruitment...
  • Policy
    • Colorado law enforcement abandons controversial “excited...
      High-speed chase in Houston claims bystander’s life
      L.A. City Council seeks to require police permits for short-term...
      “Hate has no place in Massachusetts”
      “No child should be unsafe in their own city”
  • Health/Wellness
    • Harnessing our strength: Post-traumatic growth
      Scientifically proven ways for cops to thrive
      The depression–anger cycle
      What does it mean to be a sheepdog?
      Depression screening
  • Community
    • “They see me as a person”: Albuquerque school resource officer...
      Off-duty first responders save friend’s life after he experiences...
      New Jersey departments unite for No Shave November
      The nobility of serving
      “The smile is a universal language”
  • Offbeat
    • Colorful underwear exposes New York robbery suspect more than a year...
      Meet Sergeant Hank, the Canadian goose boosting morale at an L.A...
      12-year-old boy arrested after stolen forklift chase in Ann Arbor
      Bizarre police chase ends with suspect trapped in porta potty
      Jewelry store heist ends in high-speed chase and mystifying response...
  • We Remember
    • Charlotte bridge dedicated to first female casualty in...
      Birmingham community mourns passing of its first Black police...
      “For those who suffered in silence and were lost”
      “You’re my hero”
      Manhattan Beach police officer and Las Vegas shooting survivor...
  • Between the Lines
    • Debunking the perpetual narrative of racial bias in policing
      The unspoken truth behind the recruitment and retention crisis
      The police reform goal: use of force without options
      The imprisonment of law enforcement technology
      Persecution of the LEO is classic schadenfreude
  • About
  • The Magazine
  • Events
  • Partners
  • Products
  • Advertise
  • Contact
Search

Health/Wellness

Coping with chronic pain

Learn these proven body–mind techniques and you’ll cope better

Medina Baumgart Published January 24, 2021 @ 9:00 am PST

iStock.com/gustavofrazao

The very nature of police work means that injuries will occur. At times, those injuries can result in long-term pain that substantially impacts an officer’s quality of life. In addition to the unpleasant physical sensations and functional impairments associated with chronic pain, the psychological and emotional impact of pain can have dire consequences if not properly managed. To the extreme, dealing with chronic pain can become so overwhelming that an officer might suffer from severe depression or anxiety, abuse substances as a means to cope, or even consider suicide as a means to end their pain and suffering.  

Substance misuse/abuse is another issue associated with chronic pain. This does not mean that police officers with chronic pain are doomed to become alcoholics or prescription-opioid addicts. Many officers do not like the sense of losing control and avoid taking prescription medications consistently due to addiction concerns. Others drink alcohol as a means to self-medicate. Changes to daily functioning because of an injury can contribute to feelings of depression, anxiety, irritability and general emotional discomfort. As a result, some officers may begin to enjoy the temporary relief from physical and/or emotional pain that substances offer. This is problematic and can pose serious concerns to the officer’s well-being. 

Research has consistently demonstrated the brain–body connection associated with chronic pain. Some studies have suggested that insufficiently treated chronic pain may alter the brain’s chemical environment to increase the likelihood of developing depression and anxiety. Other studies have suggested that insufficiently treated persistent depression and anxiety may change the brain’s chemical
environment in such a way that the person might experience increased sensitivity to pain. The silver lining (yes, there is one) is that you can train your body and brain to better respond to chronic pain and regain some control over your pain experience. The following non-medication-based techniques have been shown to be effective in helping people better manage their chronic pain when used in conjunction with medical interventions. 

A person’s thinking and mood can impact their physical perception of pain. For example, what are the thoughts connected with the pain? How does the pain make the person feel? How does pain impact the person’s sense of purpose? Common responses I’ve heard from officers with chronic pain include: “I can’t take this anymore,” “It will never go away,” “I’m miserable,” “I can’t even be a good spouse/friend/partner” and “I can’t do anything I used to.” These are examples of cognitive distortions — they reflect a person’s mood state but are not necessarily true. Let’s take the thought, “It will never go away.” This definitive statement suggests that nothing can be done to help the chronic pain. Although the nature of an injury or illness can medically cause prolonged physical pain, people with chronic pain will often report fluctuations in their pain level throughout the day in response to movement, external stressors, etc. As much as the brain may want to focus on the negative, it is equally important to focus on when the pain may not feel quite as bad as it does at other times in the day. Modifying the thought to something like, “It will never go away, but I know it will feel a little better at the start of my day,” helps the brain also pay attention to how the body feels during moments when the pain is less intense. For people with chronic pain, even the slightest bit of relief is welcomed. Training the brain to balance thinking to incorporate both negative and positive (or less negative) aspects of the pain experience can improve mood over time. Chronic pain physically stresses the body out (in addition to the injury itself), which can tense muscles and increase inflammation. Training the body to shift to a more relaxed state can provide some relief. Breathing techniques (e.g., box breathing or diaphragmatic breathing) are an effective way to physically relax the body. Focus on slowing down breathing to a steady pace and imagine the sensation of relaxation with each exhale. There are several guided breathing exercises available online to help you train this skill — I like the free phone apps Headspace and Blue Life Coach.

Another relaxation technique is something called a pain–comfort pendulation exercise, which involves intentionally shifting focus between parts of the body where pain exists and where there is an absence of pain. Begin by getting into a comfortable position and taking a few deep breaths. With eyes closed, focus on a part of the body where the pain is (e.g., back) and pay attention to what it feels like — hot or cold, sharp or dull, pressure or tightness, hard or soft, etc. Mentally put this pain aside and shift focus to a part of the body where there is an absence of pain or discomfort (e.g., earlobe or tip of your nose). Pay attention to what the absence of pain feels like — hot or cold, soft or smooth, heavy or light. Mentally put this comfort aside and shift back to the pain. Again, spend time focusing on what the pain feels like. After a few moments, shift back to the comfort, and so on. Repeat this a few times and end this exercise with the comfort sensation and a few deep breaths. I’ve found this exercise to be particularly effective with officers who experience chronic pain as it shows how powerful the brain can be when it comes to how a person perceives physical pain. 

iStock.com/NiseriN

Healthy diet and exercise (as tolerated) are also effective ways to help manage chronic pain. Talk with a medical provider about what foods to avoid that might worsen inflammation or other biological functions associated with the injury and pain, and/or ask for a referral to a dietician or nutritionist to learn more about which foods are best. Physical activity, including exercise, is also important but often limited due to physical limitations associated with injuries and chronic pain. Talk with a medical provider about which physical activities are safe to do, such as therapeutic massage, stretches, swimming or light walking. 

Lastly, take the time to learn about pain and seek professional help when needed. Information is a powerful tool and often a readily available resource. Learning about the human pain response provides knowledge to understand the chronic pain experience and can help a person regain a sense of control over how they choose to cope with their pain. I recommend the book, Change Your Brain, Change Your Pain by Mark Grant. Police officers can also benefit from professional counseling with a licensed mental health professional who has experience in treating chronic pain, who can provide specific therapeutic interventions that have demonstrated efficacy for chronic pain management. 

As with police officer tactical training, brain and body training for chronic pain requires repetition and consistency to build proficiency. Practice, practice, practice! The brain and body need to learn new ways to think, feel and respond to chronic pain. Be patient and persistent. Choose to focus on developing skills to achieve healthful means of coping with chronic pain. 

Medina Baumgart

Medina Baumgart

Medina Baumgart, Psy.D., is an organizational psychologist who works in the Psychological Services Bureau of the Los Angeles County Sheriff’s Department. 

View articles by Medina Baumgart

As seen in the January 2021 issue of American Police Beat magazine.
Don’t miss out on another issue today! Click below:

SUBSCRIBE TODAY!

Categories: Health/Wellness

Primary Sidebar

Recent Articles

  • Connecticut State Police troopers praised for daring bridge rescue
  • Colorful underwear exposes New York robbery suspect more than a year later
  • Colorado law enforcement abandons controversial “excited delirium” term
  • “They see me as a person”: Albuquerque school resource officer and cheer coach bridges gap, inspires students
  • High-speed chase in Houston claims bystander’s life
  • Meet Sergeant Hank, the Canadian goose boosting morale at an L.A. Sheriff’s station
  • Chicago police unit handling use-of-force reviews faces staffing crisis and backlog
  • L.A. City Council seeks to require police permits for short-term rentals
  • 12-year-old boy arrested after stolen forklift chase in Ann Arbor
  • “Hate has no place in Massachusetts”

Footer

Our Mission
To serve as a trusted voice of the nation’s law enforcement community, providing informative, entertaining and inspiring content on interesting and engaging topics affecting peace officers today.

Contact us: info@apbweb.com | (800) 234-0056.

  • Facebook
  • Twitter
  • Instagram

Categories

  • Editor’s Picks
  • On the Job
  • Labor
  • Tech
  • Training
  • Policy
  • Health/Wellness
  • Community
  • Offbeat
  • We Remember
  • Jobs and Careers
  • Events

Editor’s Picks

Improve your pistol-handling skills

Improve your pistol-handling skills

October 21, 2023

What you need to know about automatic license plate readers

What you need to know about automatic license plate readers

October 20, 2023

Do cops need <em>more</em> training?

Do cops need more training?

October 17, 2023

Why every agency needs a polygraph examiner

Why every agency needs a polygraph examiner

October 16, 2023

Privacy Policy | Your Privacy Options | Notice at Collection | Copyright © 2023 APB Media, LLC | Website design, development and maintenance by 911MEDIA

Open

Subscribe

Close

Receive the latest news and updates from American Police Beat directly to your inbox!

  • This field is for validation purposes and should be left unchanged.