I found myself lying on the cool hard floor, sharp pain piercing my right temple. I pressed my finger into it, praying for relief.

My vision was blurry and my body felt numb. It was one of many migraine attacks, but something different happened next.

As the throbbing continued, I had a sudden and lucid thought: this pain is here for a reason.

Pain is a signal of danger and not always damage. Ignored, it can become a major problem.

Have you ever touched a hot stove or curling iron? You feel pain, then you quickly move your hand!

Maybe you have a small first degree burn or even no damage at all. But, if you leave your hand on the stove, the tissue will be destroyed, leading to a problem that will need medical attention for months and even years.

Pain was your signal to move away, to make a change, to do something different—to avoid more long-term damage.

Imagine a time when you felt pain—a blinding headache, a nauseous and twisted stomach or something else… (even emotional pain).

For me, my go-to was over-the-counter pain killers or migraine meds.

The pain had been recurring for many months and it was time do something different.

You know that insanity definition: doing the same thing over and over and expecting different results.

Over the years I had been to the neurologist, had the MRI’s, spoken to other doctors—with no effect. It was frustrating and more and more medications with more and more side effects were the answer. You know. You’ve been there.

What if pain is a teacher?

Something was going wrong in my body or my mind. Pain was saying: “Danger. Danger. Danger.”

We ignore pain. We muscle through.

Maybe that's a bunch of bull.

We can listen, learn, and make changes to stop the pain before it starts.

Cause(s) of pain are not always clear. It takes an investigation into your routines, diet, stress levels, and emotions to find the source of the pain. Pain can be very complex and the body has pain memory.

Like all of our learned behaviors, pain etches neurological pathways in the brain. When that familiar trigger occurs, the pathway is ignited and the cycle continues.

The frustrating part of pain is the lack of clear answers. If you have struggled with chronic pain you get this in your soul.

Start Here:

Step 1: Pay attention to your body and your mind.

Try this exercise:

• Inhale deeply and slowly through your nose.

• Hold it for 3 seconds.

• Exhale slowly.

• Repeat this 3 times.

Feel your breath. Notice how your body feels. Do you feel light or heavy? If you feel tension, where is it exactly in your body? Can you identify other sensations in your body? You are becoming aware of yourself. This takes practice. Pay attention.

Specific questions to ask if you are experiencing pain: Where is the pain specifically? What was I doing prior to the onset? How frequent is this occurring? What is off track, mind and body, that could be contributing to pain?

Step 2: Ask yourself how you are doing in these 5 areas:

• Hydration: drinking ample amounts of water (1/2 your body weight in ounces is a good place to start).

• Nutrition: plenty of fruits and vegetables in each meal.

• Movement: consistent exercise.

• Sleep: 7-9 hours each night.

• Mind: stress, anxiety, and overwhelm under control.

If you know you’re off track with any of these 5 areas, start with ONE and make improvements. For chronic pain, the answers might not clear, but at least you have a starting point.

Take your health back. You don’t have to rely ONLY on medicine to attain your best health. I am not suggesting that you don’t see doctors or that you should stop your medication. Don’t do that. I’m suggesting that you use these 5 pathways to take control and start feeling better.

Action Time:

Grab a notebook and write these 5 areas: hydration, nutrition, movement, sleep, and stress. Where are you now? Score each one with a 1-10 range. Next, choose ONE small way to improve each area. Then, focus on ONE of those this week. Add on another next week. In 5 weeks, you will have improved all 5 areas.

It doesn’t have to be so hard. You can find better health.

Love to you all,

Rachel Carta, RN

P.S. If you want to rock 2023, feel amazing, lose weight, and stop struggling so much, I can help. As a personal trainer, yoga instructor, and registered nurse, I can show you how more energy, vitality, and better health is entirely possible.

Let’s chat and we will look at each of these 5 areas. These free consultations are limited. I know you’re busy this holiday season. However, if you want 2023 to be awesome, stop struggling and get a plan together now. Send an email torachel@rachelcartarn.comand tell me how you want to feel in 2023.Stop waiting for the perfect time. The time is now.

Disclaimer: Seek medical attention when necessary. Don’t ever stop medications until you have been cleared by a doctor. Don’t be afraid to start listening and paying attention to your body. Keep a pain journal. Pain effects ALL areas of your life. Be your own advocate and investigator.