How to Ignore Pain and Emotions

Physical pain and negative emotions exist for a reason – they signal that something is wrong and needs attention. While experiencing these feelings is healthy (and inevitable), sometimes it’s necessary to ignore them to focus on the task at hand or give your mind a break. The good news is that you can control both physical pain and negative emotions to some extent, and we’ve compiled some tips below to help you get started.

Try Guided Imagery Techniques. This method helps you relax both your mind and body. Imagine yourself in a place you love (a beach, on top of a mountain, or in the midst of a tropical rainforest), making the image as vivid as possible, and picture yourself there. Visualize yourself being fully healthy in that place. Spend as much time as you need to enjoy this experience, allowing your thoughts to wander to this peaceful setting.

• When using this technique, you are in control. If the pain becomes too intense, allow yourself to sink deeper into the guided imagery to feel more comfortable. You have the power to create any scene you wish.
• For instance, you can imagine lying on a hammock on a sunny beach, or envision taking a walk through nature.

Focus on your senses. When experiencing pain, your senses may become unbalanced, concentrating solely on your emotions. It’s important to use your senses consciously: listen to the sounds around you (such as the outside traffic or your neighbor’s lawn mower), smell the air or food, observe the environment with your eyes, and feel the fabric of the clothes you're wearing. Remind yourself that, beyond the pain, your body is capable of experiencing various other stimuli.

• Being mindful of your senses during intense pain can help you redirect your focus and regain sensory balance.

Focus on physical sensations. This might sound unusual, but try to identify the physical feelings you're experiencing. Are you feeling hot, cold, burning, fatigued, locally or overall? You may start to realize that this experience is no longer just enduring pain but mostly the fluctuation of sensations. Notice and observe your body’s sensations.

• By concentrating on your physical sensations instead of the "pain", you can change how you perceive them.
• Think of this process as observing your body, not experiencing the pain. Changing your perception helps ease the negative feelings in both mind and body. In this way, you’ll become less trapped in the thought loop of “I’m in so much pain.”

Act as if you don't feel the pain. You can apply the saying “fake it till you make it” to your pain. If you keep thinking things will only get worse, you’ll feel more pain. The more you believe you're not in pain, the more likely you are to make it a reality.

• Tell yourself, “I’m getting better every day” and “I feel less pain as time goes on.”
• You might even say, “I don’t feel any pain in my body” and “My body is functioning at its best.”

Be kind to your body. Remind yourself that your body is not working against you and it does not intentionally want to cause you pain. Treat your body with love, kindness, and respect, especially when it’s in pain. Your body does not intentionally want you to suffer.

• Show love to your body by treating it kindly, getting adequate rest, and eating healthy foods that support the recovery process.

See a pain management specialist. You should consult a pain specialist to manage chronic pain. Even if you prefer to “smile and endure,” there are non-pharmaceutical pain relief techniques you can try, such as posture adjustments or using cushions or pillows.

• Some pains may not disappear and might even worsen over time. You need to listen to your body and seek medical intervention when necessary.

Reevaluate your thoughts. During painful moments, you may find yourself thinking, "This will never go away," or "I can't bear it." When such thoughts arise, it means you've allowed emotional reactions such as self-pity, frustration, anger, or fear to accompany them. By changing your mindset, your emotions will begin to shift as well.

• When you notice negative thoughts creeping in, try replacing them with something more uplifting. Instead of saying, "I'm miserable," change it to "I'm improving every day."
• Instead of thinking, "This pain is unbearable," remind yourself, "I can cope with this pain and focus on other aspects."

Redirect your attention. It's easy to focus on the pain, but try shifting your attention to a healthy, well-functioning part of your body. You could focus on the ease with which your fingers move, or wiggle your toes. Relax while observing and feeling this sensation, allowing it to become the dominant one in your body. Even in the most intense pain, this technique will remind you that the pain is not affecting your entire body.

• Focus even on the simple act of blinking, appreciating the ease with which your body performs it.

Choose not to endure the pain. Endurance is a mindset rooted in reminiscing about the past, blaming others, or believing that you are unlucky. Remember, endurance stems from emotional experiences, not the physical surroundings. While you cannot choose a life without pain, you can decide how you respond to it.

• Instead of thinking, "I'm so unlucky," say to yourself, "I didn't choose this, but I accept the situation and will not feel sorry for myself."
• Create habits or rituals that help you practice non-endurance in the face of pain. You could come up with a mantra to remind yourself whenever negative thoughts arise, such as "I choose to respond to physical sensations in a way that does not allow me to endure them."
• We spend much of our lives thinking endurance is normal, so give yourself time to adjust to this new mindset. Understand that you cannot change your thoughts overnight, and sometimes you may still feel self-pity.

Become more positive. Positive thinking can lead to a happier, less stressful life. Instead of focusing on negativity, shift your attention to the positive. Focus on your recovery, the positive experiences you're creating, and the care you are receiving.

• Don't allow yourself to get stuck in polarized thinking, where you view things as either "completely good" or "completely bad." If you blame yourself for causing your own pain or making a wrong decision, remember that many factors contribute to the outcome. Allow yourself to see all aspects of the issue, even the ones that are hard to define.

Học cách chấp nhận. Mặc dù bạn sẽ không thích thú với tình hình hiện tại của bản thân, bạn vẫn có thể chấp nhận yếu tố nằm ngoài khả năng kiểm soát của bạn. Ví dụ, bạn không thể loại bỏ cơn đau hoặc chấn thương của mình, nhưng bạn có thể chấp nhận vai trò của chúng trong cuộc sống của bạn. Chấp nhận không phải là điều dễ dàng, nhưng nó sẽ giúp bạn xoa dịu căng thẳng và sống trong thanh thản.

• Khi cảm giác đau đớn và khó chịu ngày một gia tăng, hãy hít thở sâu và nói rằng “Mình không thích cảm giác này, nhưng mình chấp nhận rằng nó là một phần trong cuộc sống hiện tại của mình”.

Tập trung vào niềm hạnh phúc. Không nên dành thời gian để suy nghĩ về những gì mà bạn đã bỏ lỡ hoặc hoạt động mà bạn có thể thực hiện nếu bạn không bị đau. Thay vì vậy, bạn nên chú tâm vào việc tăng thêm niềm vui cho cuộc sống trong thời điểm này. Thông thường, niềm hạnh phúc hiện diện trong từng yếu tố nhỏ nhặt, hoặc khi bạn “dừng lại và tận hưởng”. Khi tinh thần bạn đang suy sụp, hãy tìm kiếm niềm hạnh phúc trong điều nhỏ nhặt: một tin nhắn đáng yêu của một người bạn, một chiếc chăn ấm để bạn cuộn mình trong đó, hoặc chú mèo trong nhà đang rúc vào người bạn.

• Thực hiện công việc mà bạn yêu thích, chẳng hạn như tô màu, vẽ tranh, khiêu vũ, hoặc chơi đùa với chú chó của bạn.
• Khi bắt đầu cảm thấy tiêu cực, bạn nên chú ý vào yếu tố có thể đem lại niềm vui cho bạn, ngay cả khi chỉ là nhấm nháp tách trà.

Hãy biết ơn. Trong thời điểm bạn đang cảm thấy đau đớn và tồi tệ, sẽ khá khó khăn để bạn xác định sự biết ơn của bạn đối với cuộc sống, nhưng bạn nên cố gắng. Lòng biết ơn sẽ cho phép bạn nhìn xa trông rộng hơn là chỉ tập trung vào trải nghiệm tiêu cực hiện tại và giúp bạn trân trọng cuộc sống nhiều hơn.

• Khi bạn biết ơn là bạn đang chú ý vào cảm giác tích cực hơn là vào cơn đau hoặc sự buồn bã.
• Viết nhật ký về mọi yếu tố khiến bạn cảm thấy biết ơn mỗi ngày. Nó có thể bao gồm quần áo sạch sẽ, bữa ăn ngon, hoặc một món đồ nào đó mà bạn thật sự yêu thích giảm giá.
• Việc thực hành biết ơn thường xuyên thực sự có thể thúc đẩy chức năng của một số vùng trong não. Hãy cố gắng tập trung vào những gì bạn biết ơn và vì sao bạn lại biết ơn. Ví dụ, có thể bạn biết ơn vì cảnh đẹp xung quanh bên ngoài cửa sổ.

Mỉm cười. Bạn có biết rằng mỉm cười có khả năng cải thiện tâm trạng? Thông qua hành động này, bạn sẽ cảm thấy hạnh phúc hơn, tương tự như niềm vui sẽ khiến bạn cười. Ngay cả khi bạn đang đau đớn và cảm thấy tức giận hoặc buồn phiền, hãy mỉm cười và quan sát xem liệu bạn có bắt đầu trải qua cơn đau và cảm xúc tiêu cực theo cách hoàn toàn khác biệt hay không.

• Kết nối với cảm giác liên quan đến nụ cười và cảm nhận niềm vui đang lan tỏa quanh cơ thể bạn.

Laugh out loud. Laughter can help relax your entire body, improve your mood, and provide benefits for both your mind and body. You don’t have to put in too much effort in seeking out things that make you laugh: you can watch a funny TV show or video, invite friends over for a game, or read a humorous book.

• Everyone has a different sense of humor, so you should do whatever makes you laugh, no matter what it is.

Stay in touch with friends. Don’t isolate yourself when you’re struggling—reach out to friends! Being around cheerful people automatically helps you maintain a positive attitude. Spend time with those who smile often, who make you feel comfortable and at ease when you’re with them.

• If you're isolating yourself, understand that this action could contribute to depression. Connecting with others is crucial for building a healthy lifestyle.

Seek help. If you feel that the pain is too overwhelming to ignore or handle on your own, it’s time to seek help. Whether it’s seeing a therapist or talking to friends about your issues, identify the most helpful approach for you.

• Remember that people love and care about you.
• If you feel constantly sad and hopeless, it could be a sign of depression. To learn more, you can read our article on How to Treat Depression.
• If you need help finding a therapist, you can check out other articles in our section for further assistance.