My Ten Year Pain Anniversary
Reading Time: 5 minutesDuring my first few years of pain and unsuccessful treatment, doctors tried to give me hope by telling me about people who had 10 or more years of pain before finding relief. In my early twenties, 10 years of pain was impossible to imagine. Living even a few more months in the type of pain that I was experiencing seemed unfathomable, let alone 10 years. Yet, 10 years later, I am still in pain. And I am still here. The 10th anniversary of my second head injury – after which pain invaded my life – is filled with grief for what I have gone through and a sense of loss of what my life might have been like had I not been in the wrong place at the wrong time. This is not a happy anniversary, yet I’m certainly proud of my perseverance and strength. I hope that my story might inspire others who are suffering to keep going as well. What happened? 10 years ago, I went to Israel to compete as a member of Team USA’s women’s tennis team at the 2013 World Maccabiah Games. Held once every four years, this international event draws world-class Jewish athletes from over 60 nations to compete in over 40 sports. It had been my dream to compete in this event since I was a little girl. You see, my late grandfather – who I adored – dreamed of competing in the Maccabiah nearly 75 years earlier. The rise of the Nazi regime derailed those plans and his entire life as a Jewish teenager living in Hamburg, Germany. He fled to New York by boat in 1939. His day-to-day life became learning English, struggling financially, and assimilating to an entirely new way of life. His own Maccabiah dream was never realized. At 90 years old, he bought a ticket to Israel and watched his 20-year-old granddaughter compete at one of the most beautiful tennis facilities in the world, built on the hills of Jerusalem. Unfortunately, I had a tough draw, and after first round wins in the women’s singles event, women’s doubles event, and mixed doubles event, I (and my doubles partners) faced the #1 seed in all three draws. We lost. I was knocked out of the competition. Without competition on the schedule, I spent the next day at the hotel pool, making friends with athletes from all over the world. Engrossed in a conversation with an Australian soccer player, I (along with likely 50 others at the pool) ignored the volleyball being kicked from one end of the large pool to the other. If I had any conscious thought about the volleyball, it was probably something like: These are world-class athletes with good ball control. What are the chances that anyone, let alone me, gets hurt? Despite the improbability, I was the one who got hurt. The kicked volleyball crashed into the left side of my head causing a whiplash effect, damage to the left side of my neck, and a major concussion that was compounded by another head injury that I had sustained only 13 months prior. The aftermath I flew home to Philadelphia. The concussion symptoms were severe, much more so than with the first incident. I quit my summer job and spent hours lying in a dark room, willing a friend to call me since having conversations was one of the only things I could do. My vision and disorientation were to the point that I couldn’t take walks safely since I could not judge the speed of cars accurately. Television, texting, and reading were discouraged. I was sensitive to light and sound. I slept unnaturally deep sleeps for 14 hours a night. My mother took care of me. When the symptoms didn’t resolve but rather morphed into insomnia, mood swings, and anxiety, I saw a doctor who diagnosed me with Post-Concussive Syndrome. I was put on a specific exercise protocol and did see improvement over the coming months. But after the concussion symptoms seemed to resolve, pain arrived as a very unwelcome visitor. First in my neck, then quickly thereafter to my lower back. Shoulder pain followed, as well as eventually pain in multiple other parts of my body. Writing today, I easily have ten different symptoms bothering me at a given moment. Some days, it is worse than others, but regardless of the day, I try not to let it win. How I manage As co-founder and CEO of Override, a comprehensive, virtual treatment program for chronic pain, I am very transparent about still being in pain. Yet, people seem to believe what they want to believe. When I give presentations (to investors, customers, patients), my audience sees a confident, ambitious, and put-together woman. They often conclude that I have overcome my pain and say, “I’m sorry for what you went through,” despite my pain experience being described in the present tense. Others do hear me say that I’m still in pain, and instead ask, “How do you manage your pain?” What they really mean is: “You seem to have your pain figured out, so tell us how you do it.” I always swallow hard and struggle with this question. I’m not sure that anyone ever gets used to being in pain, especially when it’s unpredictable and ever-changing. There have been periods of my life where pain has beaten me. I’m not cavalier enough to say it won’t ever beat me again. Today, not letting pain consume me on a day-to-day basis takes hard work and commitment. For me, it means: ● Finding purpose and meaning – in my work, my relationships, and the future I hope to build; ● Regular exercise, stretching, and physical therapy exercises – movement is the best medicine ● Breathing – it’s easy to forget to breathe with chronic pain, and deep breathing calms the
What’s Your Kindness Quotient (KQ)?
Reading Time: 2 minutesThe Importance of kindness quotient (KQ) in challenging times We’ve had a very tough last few years. COVID-19 has claimed over 6 million lives worldwide. Hamas attacks on Israel have horrified the world. Mass shootings have turned schools into war zones. Climate change has exposed itself to be even more worrisome than we feared. The list continues. The challenge to develop a COVID-19 vaccine tested our scientific community’s intellectual intelligence (IQ), and many have adapted to new ways of living and working during the pandemic in part due to their emotional intelligence (EQ). But what about a person’s kindness quotient (KQ)? A KQ is how a person responds to others experiencing difficulty and suffering. We believe that this is the time that our KQ matters most. How do you measure your KQ? There is a quick five question test or a longer more detailed test here. Here are the five questions: 1. If you saw a person at work dealing with a personal illness or a family situation, would you offer to help? 2. If someone was on the street and needed food or shelter, would you offer to help? 3. If you know of someone who is socially isolated, would you reach out to them? 4. Do you spend any time volunteering or helping others in your community? 5. Do you perform random acts of kindness? If you answered “yes” more than 4 or 5 times, you have a high KQ. If you answered “yes” 2 or less times, you have a low KQ. When I think of KQ, I also think about all of the medical providers and behavioral health specialists whose kindness and empathy towards their patients vary significantly. Every person with chronic pain has one or maybe several stories of leaving an appointment in tears – dejected and beaten down – after being told something thoughtless and fear-inducing. Examples include providers saying things like, “The pain is all in your head,” “You’ve already tried everything,” “You’re out of options,” “You’re just going to have to live like this,” and “I don’t have anything that can help you.” Override’s approach to patient care This is why Override is picking our interdisciplinary team members (physicians, psychologists, physical therapists, coaches, and more) so carefully. We are not only looking for practitioners with excellent training, experience, and skills, but we are also looking for practitioners that understand human suffering and the all-encompassing impact of living with persistent pain. In other words, we’re exclusively recruiting people with high KQs. Because we know from experience – both our own and our patients’ – that kindness matters.
Pain Recovery Highs & Lows
Reading Time: 2 minutesIn The Messy Middle, Scott Belsky writes: “We love talking about starts and finishes, even though the middle stretch is the most important and often the most ignored and misunderstood. We don’t talk about the middle because we’re not proud of the turbulence of our own making and the actions we took out of despair. (…) Every advance reveals a new shortcoming. Your job is to endure the lows and optimize the highs to achieve a positive slope within the jaggedness of the messy middle — so that, on average, every low is less low than the one before it, and every subsequent high is a little higher.” The quotation can be applied to so many different areas in life – from building a startup to training for a marathon. We at Override saw this chart and not only thought about building Override but also about pain recovery. What is pain recovery? While it’s different for everyone, most people don’t see immediate and steady improvement when they start embarking on a pain recovery journey. Most people don’t just turn the corner, get the hang of it, and then continually improve until they are completely in remission from chronic pain. We wish it were that easy. Sometimes it may feel like you’re really getting the hang of applying pain science principles, feeling and moving better, and taking control of your own condition without outside help from medications or interventions, but then you experience a pain flare! Maybe even a really bad one. And it can feel like you are right back at square 1. You ask yourself and your coach, “Have I made any progress at all?” And you think, “I’m just as bad as ever. This isn’t working for me.” It may even be tempting to give up. The ups and downs can be exhausting and emotional. Especially the downs. And it’s a lot easier to notice the downs than the ups! It’s difficult to recognize and appreciate the absence of discomfort or a pain sensation. It’s far easier to notice when pain is sounding the alarm in your brain and trying to force every ounce of you to focus your attention on the pain. Pain recovery is not linear Recovery from chronic pain is neither a quick nor an easy process. It requires a lot of determination to make the real functional and behavioral changes needed to combat the learned neural circuits of living in a sustained period of chronic pain and forming new ones. Pain recovery is not a linear process. So how do we focus on the ups – even the slight and minor victories? Of pain being just a little less loud… Of being able to move just a little bit more than last week … Of doing something you enjoy and actually being able to enjoy it…? Retraining the brain to treat chronic pain That’s one of the challenges in both life and in pain recovery. As we are retraining pain – learning how to “unlearn” the pain we’ve gotten used to being in – we have to create new neural pathways in the brain that focus on the more neutral sensations, the more positive moments in life, and even the smallest victories we experience. Sometimes it may feel like you’re not improving or progressing, and that’s heart wrenching. But in reality, your pain recovery journey may just look more like the picture above.
My Favorite Tools for Sleeping Through Chronic Pain
Reading Time: 3 minutesGetting adequate sleep can be one of the greatest challenges for people with chronic pain. Sleeping well is now one of my best tools for managing my pain. Here are 5 of my favorite tools for making sure I rest well at night: Deep Breathing Practice deep, diaphragmatic breathing. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. Focusing on your breath can help relax your body and reduce tension. This one takes some practice, but once you have it mastered, you have a free pain tool you can take anywhere, including to bed. Progressive Muscle Relaxation: Progressive Muscle Relaxation involves tensing and then releasing each muscle group in your body, starting from your toes and working your way up to your head. This can help you become more aware of muscle tension and relieve it. Many people do it before going to bed. I personally find it more helpful to do an hour or so before bed, starting the relaxation process in my body as I prepare for restful sleep. Guided Imagery: Close your eyes and imagine a peaceful, calming place. Visualize yourself there, paying attention to the sensory details. Really try to keep your mind focused on what you are visualizing. This can distract your mind from pain and induce relaxation. I like to do gentle diaphragmatic breathing as I go to a peaceful place in my mind. For me, this may be the Montana countryside where I spent so many years. Studies show that guided imagery is a great way to reduce pain, depression, and stress – which in turn can induce sleep. Meditation: Mindfulness meditation can help you become more aware of your thoughts and sensations without judgment. It may reduce stress and improve your ability to cope with pain. I have several memorized quotes I like to meditate on as I drift off to sleep. One of my favorites is Psalm 23, although there are plenty of non-religious quotes you can borrow from, too. Or you can make your own and repeat it to yourself. Override members get access to the Override app, which includes a whole library of meditations that are designed to help you reduce stress. Exercise: Exercise is my best (and only) sleep medication. I like to do mine first thing in the morning and get fresh air while I do it (hiking is my favorite). Getting fresh air and sunlight first thing in the morning also helps stimulate earlier melatonin release and stabilize circadian rhythms. Medical advice suggests that exercising at least four hours before bedtime is enough time to allow core body temperature to cool and for you to get ready for sleep. Warm Baths or Cold Showers: Soaking in a warm bath can loosen tense muscles and promote relaxation. Taking a cold shower can provide relief for different reasons. This Sleep Foundation article quotes a study contrasting hot and cold showers before bed. I know most of us would rather have a hot shower, but there are several benefits of taking a cold shower an hour or so before bed, such as, “experience[ing] a drop in core body temperature, fewer nighttime arousals, and a greater proportion of deep sleep within the first three hours of sleep.” A cold shower can also help reduce muscle stiffness, which may contribute to better sleep by reducing discomfort. Reducing Blue Light Before Bed: You probably have heard this one before. The blue light coming from our phones, televisions, and computers mess with our circadian rhythms. The constant scrolling – and often disturbing things we find when we scroll – also succeed in revving us up rather than calming us down before bed. Experts suggest putting away technology at least one hour before bed. I try to do this, too. Conclusion Finding just the right routine for sleep has been one of the best investments of my time, because when my brain is rested, I have a much easier time managing my pain. And if you want help implementing these tools or finding the right mix for you, Override can help you. You can check your coverage and get started today.
Boosting Confidence and Cultivating Growth through Recognizing Your Contributions
Reading Time: 3 minutesIn the pursuit of personal development and self-improvement, the concept of practicing gratitude has gained significant attention. Gratitude journals, mindfulness practices, and thankfulness exercises have become popular tools to enhance overall well-being. However, a subtle yet profound shift in perspective suggests that instead of focusing solely on gratitude, acknowledging and recording our contributions can be a more potent catalyst for building confidence and fostering personal growth. Sheryl Sandberg’s Experiment Sheryl Sandberg, the Chief Operating Officer of Facebook, faced a period of self-doubt and low confidence following her husband’s sudden death. In an effort to help her recover, psychologist Adam Grant suggested a unique approach – rather than practicing gratitude, Sandberg should record three things she did well every day. For six months, Sandberg faithfully adhered to this practice, and the results were enlightening. Counting Contributions vs. Counting Blessings Adam Grant and his colleague, Jane Dutton, conducted research on the impact of gratitude versus recognizing one’s contributions. Their findings challenged the conventional wisdom that gratitude is the key to boosting confidence and effort. Rather, they discovered that counting contributions, actively acknowledging the positive actions we take, has a more significant impact. The Passive Nature of Gratitude Gratitude, while undoubtedly valuable, tends to be passive in nature. It makes us appreciative of what we receive, fostering a sense of thankfulness. However, it may not necessarily fuel our confidence or inspire greater effort. Sandberg’s experience highlights that relying solely on gratitude might not be sufficient in rebuilding one’s self-esteem. The Active Power of Contributions On the other hand, contributions are active. When we recognize and record the positive actions we take, it serves as a powerful reminder that we can make a difference. This shift in focus from receiving to contributing is transformative. It empowers individuals to see their impact on the world, reinforcing a sense of efficacy and self-worth. Building Confidence and Fostering Growth Recording daily contributions goes beyond merely patting ourselves on the back for things we did well or contributed to others. It becomes a reflective practice that encourages self-awareness and a proactive mindset. As Sandberg attests, the act of acknowledging personal achievements cultivates a positive feedback loop, boosting confidence and motivating individuals to continue making meaningful contributions. Encouraging Others to Recognize Their Achievements Inspired by her own transformative experience, Sandberg now encourages her friends and colleagues to adopt the habit of writing down what they do well. The consistent feedback from those who have embraced this practice is unanimous – they wish they had started doing it sooner. Examples of Contributions Your 3 things don’t have to be groundbreaking or earth shattering to count. It could be something like listening to a friend going through a tough time, making a nice dinner for your family, or painting your nails well! Big or small, you can count them! We are all good at things (different things!), and through this exercise you might find that you are capable of a lot more than you consciously realized. Conclusion In the journey of personal development, the power of recognizing our contributions cannot be overstated. While gratitude has its place, actively acknowledging the positive actions we take fosters a sense of confidence, purpose, and empowerment. Shifting our focus from what we receive to what we contribute can be a game-changer in building resilience and cultivating a mindset of continuous growth. So, instead of merely counting our blessings, consider beginning to count and celebrate your contributions every day.
Why You Should Write Your Own Obituary: A Reflective Writing Exercise
Reading Time: 3 minutesSomeone once told me that she writes her own obituary as a writing exercise at least once a year. At first, I was shocked. I thought this was totally strange behavior. Why would you want to come face-to-face with the idea of dying? Why would you want to make it so real through a tangible exercise like this? But this woman explained that she had no intention of dying anytime soon and instead used it as a tool for self-reflection and priority reevaluation. I was intrigued. I sat down and I tried it myself. Always a fan of writing, I found myself getting emotionally invested in the writing exercise and the story of my life. I had to really think: what parts of my life were most important? What did I want people to remember? What did I want to glaze over? Who did I want to call out as most important to me? And through this exercise, I started to piece together the parts of my life that I felt mattered — to me and to those closest to me. Summarizing my life to around 1800 words meant that things that I spent painstaking hours on became irrelevant or reduced to a sentence or two. The details of how good my grades were, what outfits I wore, or anything else mundane wouldn’t matter after I was gone. The experience was emotional – I experienced intense emotions of pride, sadness, love, and fear. All at the same time. At the end of the exercise, I had a document that summarized who I was, the life I’ve lived, and how I wanted to be remembered. I clicked “save.” I may do it again next year. And the year after that. Here’s why I think you should do it, too. In our hectic lives, pausing to contemplate your mortality through writing your own obituary can be profoundly enlightening. Though initially daunting, this exercise offers valuable insights, irrespective of age or health. Specifically, it can help you with: 1. Priority Evaluation: Writing your own obituary prompts introspection on whether your current pursuits align with your true priorities and aspirations. Sometimes in the moment, you can feel like something so small matters so much. You may realize when writing your obituary that it doesn’t. 2. Gratitude: In writing your obituary, you naturally want to write about the things you did well, the things you are proud of, the love you’ve experienced. This exercise will inevitably make you feel grateful for the more positive experiences you’ve had. Going forward, you might even start looking at life’s more fleeting moments with a different perspective. You can think to yourself, “Would this be something I’d remember when reflecting on my life?” And you may be more grateful for it. 3. Mortality Acknowledgment: Even though it’s not the point of the exercise, confronting death cultivates acceptance of the inevitable – that one day we will all die – allowing us to embrace daily life and live a more purposeful existence. 4. Self-Reflection: What was lacking from your obituary this time around? What do you wish you could’ve included? What do you hope to be able to write by next year or the year after that? This exercise serves as a catalyst for personal growth, inspiring actionable steps towards a more meaningful future. So on a rainy day, give it a try. You might be surprised how much it means to you.
Buyer Beware: Medical Devices Do Have Side Effects
Reading Time: 5 minutesThe Allure of Medical Devices Everyone knows that medications have side effects. TV ads and our doctors make sure we are aware. Unlike medications, one of the allures of medical devices is that they are often advertised as having “no side effects.” As someone with a complex chronic pain syndrome for over a decade, and who works in the chronic pain space as the founder of Override Health, you can imagine that I have tested my fair share of medical devices. I always have my eyes and ears open for new and promising innovations – for myself and for my Override patients. They Can Have Side Effects But I have found that many of these medical devices are much more dangerous than advertised. One medical device left me with permanent and non-stop tinnitus (ear ringing) in my left ear; customer service checked in on me for a couple days and then stopped calling. Another medical device left my feet numb and tingling for hours after use; I did not continue using the device to find out if continued use would’ve led to permanent numbness and tingling. Occasionally, people find out through medical device usage that they are electrically sensitive and experience various side effects related to it. Other device users might be experiencing side effects but not realize a relation to the device if it isn’t obvious. Many medical devices are well-intentioned but simply haven’t been tested sufficiently. A company once sent me a device that had a sticker on it saying: “Not tested yet on humans.” I wasn’t sure I wanted to be the first, so that one is still hanging out under my bed untouched. One Particular “Miracle” Device In April, I opened an Instagram ad for a headache device (I won’t name the name). I clicked on the website and was immediately impressed. It boasted that over 90% of users experience instant relief. It was extremely reasonably priced at $30 with a 90 day moneyback guarantee. The reviews were outstanding – things like: “Don’t question it. Just buy it” and “It works. It works. It works.” I dug into the science a little bit and was impressed that this device was not even electrically powered, as most are. It didn’t require batteries or the cable connected to the wall. The mechanism involved creating pressure through air suction in the ear canal to relieve pressure in the head. It looked like a miracle device. Why didn’t every headache sufferer in the world have one of these?, I thought. Validating the Reputation of the Device Out of curiosity, I looked up the product on https://www.amazon.com/. I sometimes do that to get a better sense of customer reviews and confirm legitimacy, as I tend to trust Amazon more than I do the direct websites. (I know that the trustworthiness of Amazon reviews is also debated.) To my surprise, the product was on Amazon and only received about 3.5 stars. Not great. I scrolled down to the one-star reviews because I was interested in potential side effects and disaster reviews. 19% of the reviews were one star reviews. That’s essentially 1in 5 users who say that the device is either worthless… or worse. Some of the reviews simply said that it was a gimmick, a waste of money, or completely unhelpful. But even scarier, I started to read review after review that said that this device that uses pressure inside of the ear actually DAMAGED EARDRUMS. If it’s shocking to you, you better believe that it was to the injured consumers as well. Many of them used capital letters just like that to express their horror as to their DAMAGED EARDRUMS. They thought they were getting headache relief and then they ended up with a worse problem. I don’t doubt that this product helps people. I do not believe that the positive reviews are bogus. But can you imagine if you were the 1 in the 1 in 5 users that gets a damaged eardrum from trying the device that was touted as an affordable, safe, miracle medical device? The Future of Medical Devices I remain optimistic about the latest advances in the pain industry, and medical devices are a big part of that. I believe that the vast majority of the people focused on pain innovation do it because they are mission driven and believe that their product or service will help people. Good intentions, however, do not cancel out harm done to real people. And not everything is as safe as it may be advertised as. The unfortunate reality is that every new medical device has to be tested first on someone (many people) before it can be deemed safe or FDA approved. To have new innovation, we have to get through a testing and tweaking process, which involves risk to early users or adopters. So that’s part of the process. But let’s at least do it with our eyes wide open. My Advice Evaluate devices just as you would evaluate pills or proposed surgeries or procedures. And start slow. If something weird happens, consider calling customer support or your doctor and discontinuing use. Don’t just push through, assuming no side effects are possible. A Quick Plug for Virtual Care like Override One of the things I love about Override Health’s virtual pain management services is the safety of what we do. Our physicians do prescribe medication (although not opioids), so of course there can be side effects of these medications. Outside of that, though, our providers (including our physical therapists) work with patients virtually, which means we don’t inject them, do surgery on them, adjust them like chiropractors or osteopaths, attempt to release trigger points, or anything else that might be painful during or afterwards – especially when done poorly. Especially our highly sensitive patients, who flare easily, do not have to subject themselves to the risk of touch or procedures gone wrong. Our patients feel safe because they are receiving care from the comfort of home where they are
The Ingenuity Developed through Chronic Pain
Reading Time: 3 minutesChronic pain is a relentless companion for many, but for those living with it, it often becomes a crucible for ingenuity and innovation. When faced with daily challenges that most people never consider, these individuals frequently devise creative solutions to navigate their lives. This ingenuity is not only inspiring but also provides valuable lessons for everyone, especially in the workplace where hiring people with disabilities can lead to unparalleled innovation. The Ingenuity Born from Chronic Pain Living with chronic pain requires constant adaptation. Tasks that seem simple, such as opening a jar or working on normal office equipment, can become monumental challenges. Yet, those with chronic pain develop unique methods to accomplish these tasks, demonstrating resilience and creativity. Example 1: Adaptive Tools and Gadgets Consider the story of Sarah, who has rheumatoid arthritis. The stiffness and pain in her joints made it difficult to use standard kitchen utensils. Instead of giving up cooking, she designed her own adaptive tools. She modified handles to be larger and easier to grip and added non-slip materials to ensure she could still enjoy her culinary passion. Sarah’s kitchen is now a testament to her ingenuity, filled with bespoke tools that cater to her specific needs. Example 2: Reimagining Mobility John, who lives with chronic back pain, found that traditional office chairs exacerbated his condition. After experimenting with various solutions, he combined elements of a standing desk with a reclining chair setup. This allowed him to switch between standing and reclining throughout the day, significantly reducing his discomfort and increasing his productivity. His hybrid workstation is now a model for ergonomic innovation. Creativity and Problem-Solving: The Impact of Disabilities on Innovation People with physical disabilities often develop exceptional problem-solving skills out of necessity. Their ability to think outside the box can lead to breakthroughs that benefit not only themselves but also the wider community. Example 3: Technological Innovations Steve, a software developer with limited hand mobility, created a voice-activated coding interface. Traditional coding required extensive typing, which was painful and slow for him. By leveraging voice recognition technology, he was able to continue his work efficiently. This innovation didn’t just help Steve; it opened doors for many others with similar disabilities to enter the tech field. Example 4: Universal Design Principles Karen, who uses a wheelchair, became an advocate for universal design after encountering numerous accessibility barriers. Her experiences led her to design public spaces that were more inclusive. Her contributions have influenced urban planning and architecture, making spaces more accessible to everyone, regardless of their physical abilities. The Case for Hiring People with Disabilities The stories of Sarah, John, Steve, and Karen highlight a crucial point: people with disabilities bring a wealth of innovative potential to the workplace. When companies embrace diversity and inclusion, they tap into a rich vein of creativity and problem-solving skills. 1. Diverse Perspectives: People with disabilities often approach problems differently due to their unique experiences. This diversity in thought can lead to innovative solutions that might not be apparent to those without similar experiences. 2. Resilience and Adaptability: Chronic pain and disabilities require constant adaptation. Employees who have navigated these challenges bring resilience and a can-do attitude, valuable traits in any work environment. 3. Improved Accessibility: Hiring people with disabilities can lead to more inclusive product designs and services. As seen with Karen’s work in urban planning, firsthand experience with accessibility challenges can drive the creation of more inclusive and widely applicable solutions. 4. Enhanced Corporate Culture: Inclusivity fosters a more compassionate and empathetic workplace. This can improve morale, increase employee retention, and attract top talent who value diversity. The ingenuity of those living with chronic pain and disabilities is a powerful reminder of the human spirit’s resilience. Their ability to turn adversity into innovation not only enriches their own lives but also offers profound lessons for society and the business world. By recognizing and harnessing the unique talents of people with disabilities, we can foster a culture of creativity, resilience, and groundbreaking innovation that benefits everyone.
Keep a “Hype List” to Reference During Tough Times
Reading Time: 4 minutesLife is full of ups and downs, and sometimes the downs can feel overwhelming and often. During these tough times, it’s easy to forget about our achievements, our strengths, and what we mean to other people. This is where a “Hype List” or “Attagirl List” or “Attaboy List” comes in. This simple but powerful tool can be a beacon of positivity and a reminder of our worth and accomplishments. I started one for myself a few months after closing Override Health’s first financing round in 2022. Suddenly, it went from my dad and me starting a company without pay or anyone else depending on us to having a Board of Directors and investors watching me closely as founding CEO. Override quickly acquired a small coaching company, and with that, about a dozen employees. Override then hired its own employees. I quickly learned that while I was responsible for managing so many, very few compliment or boost the CEO, yet the expectation was to do everything right and not show weaknesses. Especially when things were not going well with the company – and startups are full of highs and lows – it was easy to take things personally and feel down about myself. Every so often, though, I received a text message from a friend or my mom saying how proud they were of me for what we’ve built. Or maybe it was a random LinkedIn message from someone saying that I inspired them through the work I was doing and my personal story of chronic pain. Or the virtual birthday card that my team arranged for me one year where everyone said what they appreciated about me as a leader. I started saving these in a document. Over time, this became my hype list. What is a “Hype List”? A “Hype List” is a personal collection of positive affirmations, achievements, compliments, and proud moments. It’s a list that you can turn to when you’re feeling down, doubting yourself, or needing a boost of confidence. The list can include anything that makes you feel good about yourself, from small daily victories to major life accomplishments. Why You Need One 1. Boosts Self-Esteem: When you’re feeling low, looking back at your Hype List can remind you of your worth and capability. It’s like having a personal cheerleader in your computer or pocket. 2. Counteracts Negative Thoughts: Our minds can sometimes be our own worst enemies. A Hype List can help counteract negative self-talk by reminding you of your positive qualities and past successes. 3. Provides Perspective: In challenging times, it’s easy to lose perspective and feel like things will never get better. Reviewing your list can remind you of other tough times you’ve faced and overcome, providing hope and perspective. 4. Encourages Gratitude: Reflecting on your achievements and the good things people have said about you encourages a mindset of gratitude, which has been shown to improve mental health and well-being. This is a little bit like keeping a gratitude list, although it’s different. How to Create Your Hype List 1. Start Small: Begin with a few things that you’re proud of or that have made you feel good. This could be a project you completed, a compliment you received, or a personal quality you like about yourself. 2. Be Specific: Instead of writing “I’m good at my job,” write something specific like “I received praise from my boss for my presentation skills” and copy over what your boss emailed you! Specific details make the memories more vivid and impactful. 3. Include Various Aspects of Life: Don’t just focus on professional achievements. Include personal milestones, positive feedback from friends and family, and any other moments that made you feel proud or happy. 4. Keep It Accessible: Whether you choose to keep a physical notebook, a digital document, or an app, make sure your Hype List is easily accessible. You’ll want to be able to turn to it whenever you need a boost. You’ll also want to be able to add to it whenever something pops up that is appropriate to add. 5. Update Regularly: Life is full of new experiences and achievements. Regularly update your list to keep it current and reflective of your ongoing journey. Record the dates to help jog your memory as to what an item was about. 6. Any Format is Fine: This doesn’t have to be a neat and tidy list in a singular format. You can paste in screenshots of nice text messages you received, voice recordings, your own accounts of things that happened, photos, etc. Using Your Hype List When you’re feeling down or going through a tough time, take a few moments to review your Hype List. Reflect on each entry and remember the feelings of pride, happiness, and accomplishment associated with them. This practice can help shift your mindset from a negative space to a more positive and empowered one. You might consider making it a habit to review your list regularly, not just when you’re feeling low. Regular reflection can help reinforce your self-esteem and keep you motivated. So why not start today? Your future self will thank you. How a Hype List Might Help with Chronic Pain Recovery Pain science (or pain neuroscience) has a lot of research on the need to lay new, more positive neural pathways in order to override old, negative, and painful neural pathways that have caused you to live in a sustained period of chronic pain. These pain neural pathways are difficult to break. Purposely focusing on gratitude, joy, humor, play, and what is right in your life are some of the ways recommended to start laying these new neural pathways. A Hype List can help. Of course this isn’t simple, but small things like a Hype List, in combination with a lot of other approaches, intentionality, and hard work – including treatment by a team of chronic pain specialists like at Override Health – can add up to make a bigger
Embracing Adversity: Lessons from the Sequoia Tree
Reading Time: 3 minutesImagine standing before a towering sequoia tree in California’s Sierra Nevada – its majestic height reaching 250 to 300 feet. The sheer size of the tree evokes a sense of awe, reminding you of how small we can feel in the face of life’s challenges. Just as these giants stand strong despite natural disasters and storms, we too can find strength in adversity. Sequoia trees have a remarkable ability to not just survive but to thrive in the face of fire. Their thick, fibrous bark acts as a shield, protecting the inner wood from flames. This incredible adaptation serves as a powerful metaphor for how we can respond to our own challenges and distress. In the wild, sequoias flourish in landscapes that remind us of life’s complexities, including chronic pain and emotional turmoil. Their bark, several feet thick, insulates them against the intense heat of fire. Similarly, we all have our own protective strategies—our “shields”—to guard against emotional and physical harm. This could be humor, a positive outlook, community, spirituality. Often, we believe that working harder, pushing ourselves, or distracting ourselves will keep us safe, but these methods can sometimes lead us further away from true healing. I’ll suggest below that curiosity is perhaps our best armor. The Fire Within: Growth Through Adversity So, how do these mighty trees relate to our experiences with chronic distress and pain? One fascinating aspect of sequoias is that their cones only open in response to extreme heat. After a fire, the conditions become perfect for their seeds to germinate and thrive. This natural resilience parallels our own journeys: just as sequoias emerge stronger after a blaze, we too can find opportunities for growth amidst our struggles. You might wonder how it applies to your current situation. We are all unique, each carrying a narrative that shapes our lives. Some narratives are conscious, such as “I am a hard worker” or “I never give up.” However, many of our most impactful stories operate beneath the surface, influencing our reactions and decisions without our awareness. Cultivating a Curious Mindset A study published in the Journal of Pain found that about 60% of individuals with chronic pain reported that their experiences with pain led to improved coping strategies and greater resilience. Curiosity itself can be one of the best tools for enhancing resiliency because it allows us to be open to new perspectives, different ideas, and the ability to grow within life’s journey. A curious mindset acts as a form of armor, promoting both physical and emotional well-being. This “bark” not only protects us but helps those around us by fostering understanding. Curiosity invites us to explore our feelings and experiences deeply, allowing us to respond thoughtfully rather than react impulsively or make faulty assumptions. When faced with adversity, this mindset can break the cycle of fight or flight — a cycle which often creates tension and heightened pain. Curiosity also cultivates openness to new perspectives. When we encounter challenges, this flexibility allows us to explore alternative solutions and insights we might not have considered. Embracing diverse viewpoints can lead to innovative problem-solving and a more resilient approach to adversity. Growth and Adversity Research in Psychological Bulletin indicates that approximately 50% of individuals who experience significant trauma or chronic pain report experiencing something called post-traumatic growth, which includes positive changes in self-perception, relationships, and life philosophy. This growth, akin to how the sequoia flourishes after an immense fire, can be a key to self-discovery. Another intriguing aspect of the sequoia’s journey is that, during a fire, while branches may be scorched and foliage damaged—halting photosynthesis—the tree’s growth isn’t permanently stunted. Similarly, when we feel broken or overwhelmed, it’s essential to remember that these feelings are often temporary – even if they last a long time. Just like the sequoia, we can emerge from our struggles, ready to grow anew. This analogy serves as a powerful reminder of how adversity can lead to growth and resilience. By cultivating a curious mindset, we can develop the emotional and psychological “bark” needed to navigate life’s fires. Embracing our unique narratives and allowing ourselves to learn from challenges not only strengthens us but also enhances our ability to support others in their journeys. Just as the sequoias rise from the ashes, we too can find beauty and strength through our own trials, emerging more robust and ready to flourish. Resources: https://www.savetheredwoods.org/interactive/giant-sequoia-and-fire/#:~:text=Giant%20sequoia%20can%20thrive%20in,to%20be%203%2C200%20years%20old. Sullivan, M. J. L., et al. (2006). “The role of psychological factors in the experience of chronic pain.” Journal of Pain, 7(10), 752-758. Tedeschi, R. G., & Calhoun, L. G. (2004). “Posttraumatic Growth: Conceptual Foundations and Empirical Evidence.” Psychological Bulletin, 130(1), 1-24.
