What should you do when you experience physical pain or irritation? This could be something chronic, like I experience with my back and my hands, or something acute like a headache or sore throat. Here is how I take an integrative approach to dealing with pain.

1. Do what “needs” to be done if possible. Obviously, one must define what a necessary activity is. For me, I define this as my first round of exercise as well as tasks that are both urgent and important.
2. While doing what needs to be done, try to breathe and/or drink water and maintain good posture and body motions. In other words, I try to be as healthy as possible without stopping what I am doing.
3. If necessary, stop and treat symptoms quickly and naturally and then finish what needs to be done. If I just cannot seem to focus because of the pain or irritation, I quickly treat the symptoms without medications. So, for example, if I had sinus pressure, I might make some peppermint tea or do a sinus rinse. If I have irritation in my wrists, I sometimes stop to exercise them with my handball and then put some therapeutic gloves on them. If my back is hurting and cannot be ignored, which happens often, I will lay on a foam roller for 5 to 10 minutes.
4. If what needs to be done cannot be completed despite quickly treating the symptoms naturally, take some medications. I don’t avoid pharmaceuticals, I just don’t use them as my first line of defense. However, if I have a headache that I have done some quick natural treatments for and I still cannot get through what I need to do, then I will take some tylenol or advil or some other pain reliever so I can complete the agenda for the day.
5. After completing what needs to be done, treat the symptoms extensively. I look at this as an incredibly pertinent use of time, since I am going into the healthcare profession and want hands-on experience treating symptoms. I use pharmaceuticals when something is really bad or I fear I will not sleep very well. Also, I might think about the next day. So, if my nose was running incessantly and I had class the next day, I would probably take something before I went to bed so it wouldn’t be running the next morning.
6. Consider meditation or yoga for all-purpose treatment. If I am not sure how to treat something or perhaps cannot think straight enough to try, I default to doing meditation or yoga. For an all-purpose exercise that incorporates stretching, posture, balance, breath, meditation, strength, and flexibility, I know of nothing better than yoga. If I don’t feel the need for yoga, I will try meditating. I find a comfortable position where I can keep my back as straight as possible easily. I then focus all my thought and attention on my breathing. Read this post by Leo Babauta on how to start meditating.

These steps can work fairly well if I am in more of a personal situation. However, what if I am in a group setting, such as sitting in class or at a social event? What then? If I need to be focused (such as when I am in class), I will do what I would want my students to do if I was teaching a class. Pay attention and give eye contact without staring. Show interest but don’t be overexcited. Participate without dominating the classroom discussion. This is what I would do whether I had pain or not. However, doing these things mindfully helps me to focus more on what is being taught rather than on the pain I am experiencing. Instead of focusing on myself, I totally focus on doing to the teacher as I would have done unto me. Even if this means I leave with a sore back, hurting hands, and feel like I really did not get much out of the class, I at least fulfilled the command to love my neighbor as myself.

In social situations, such as at birthday parties or receptions, I would probably really focus on my breath and possibly silently repeat a one-syllable mantra so I can ignore the pain. Also, I would keep a semi-pleasant expression on my face. I would also try to leave early without doing so prematurely.

If you are one of those fortunate people who read this and go – “Huh? Who needs all that?” – then I envy you. However, I feel that most of us deal with something at least on a semi-regular basis and having a paradigm of how to deal with these pains and irritations is most helpful. Truly, paradigms are amazing!