Managing Chronic Pain Means More Than Pushing Through

Managing Chronic Pain

Alex Koupal • March 15, 2023

Some Recommendations on Chronic Pain Management

a man sits on a bench with head in hands and elbows on thighs

Chronic pain is a debilitating condition that affects millions of people around the world. It can impact every aspect of your life, making it difficult to perform daily activities and enjoy your favorite hobbies. I thought I understood chronic pain and had an idea of what people with chronic pain were going through. I had seen extended family members and close friends deal with it and struggle for years. However, I never did understand why they would turn to drugs and alcohol to cope or why they were so depressed or wanted to give up on life. I always thought it was something they should just push through, deal with and with a positive mindset, medication, an anti-inflammatory diet, and some exercise they should be able to live a happy life and overcome the pain. That was until I experienced chronic pain myself. Oh boy, was I in for a slap in the face!

I've struggled for over 4 years now with debilitating vertigo and chronic pain. So bad that I was unable to function at a job I had for over 15 years, I had to go on intermittent disability, I struggled every day to get out of bed and would cry in pain trying to change my daughter's diapers in the mornings. Fortunately for me the vertigo was curable, which... I wouldn't wish vertigo on even my worst enemy! For anyone dealing with Vertigo and still alive, my hats off to you. I've never wanted to check out of this life for anything until I experience DAYS of vertigo.

While my vertigo is no longer present, I still struggle with chronic back pain. I have good days and bad days. Bad days take me out, mentally and physically. It's like a never-ending loop of pain-related depression and defeat, followed by pain-free happy days with tons of optimism. I'm not one to take pain medications, SSRI's or other drugs unless absolutely necessary. However, after trying to manage my pain and depression with nerve ablations, epidurals, exercise, nutrition, supplements, movement, physical therapy, prolo therapy, I finally caved and tried pain meds. Which for me, made me mentally dumb and useless. I hated them. I rather cry and feel the pain, then sit numb on my couch watching TV dead to the world. I did finally reach out to a Psychologist and received an ADHD diagnosis. Which is a whole other blog to write. But the medication I was placed on to help manage my ADHD was also a medication that helps with nerve pain. This was the first time I experienced some relief from the anxiety, depression, and intrusive thoughts, and had a few more manageable pain days.

While my pain is still excruciating some days, I'm hopeful for relief. I know I'm luck to have a chronic pain condition that might be able to be treated with surgery. However, not everyone know's the cause of their pain.

Below are a few way to help manage chronic pain, to reduce inflammation without relying solely on medication.

- Anti-Inflammatory Diet - This involves consuming foods that are high in antioxidants and low in processed sugars and saturated fats. Eating foods like fruits, vegetables, and fatty fish can help reduce inflammation and ease pain.

- Supplements - Supplements such as magnesium can also help ease pain. Magnesium is an essential mineral that plays a role in muscle and nerve function. It can help relax muscles, reduce muscle spasms, and alleviate pain. Other supplements like turmeric and ginger are known for their anti-inflammatory properties and can also help reduce pain and inflammation.

- Listening to Your Body and Taking Care of Yourself - Making time to take care of yourself and give yourself grace to rest on high pain days is essential for managing chronic pain. This may involve taking time off work or reducing your physical activity level to prevent further strain on your body. Practicing relaxation techniques like yoga, meditation, or deep breathing exercises can also help ease pain and promote relaxation.

- Regular Exercise - Exercise such as walking and stretching can also help reduce chronic pain by improving flexibility, strength, and endurance. Low-impact activities like swimming, cycling, or walking can help reduce pain and inflammation without putting additional strain on your body.

Overall, managing chronic pain without medication requires a holistic approach that involves reducing inflammation, taking supplements, and taking care of your body on high-pain days. By adopting healthy lifestyle habits and seeking support from healthcare professionals, you can learn additional ways to help manage chronic pain and improve your quality of life.

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How to Figure Out What You Want in Life (Without the Overwhelm)

By Alex Koupal • April 16, 2025

Let’s be real—figuring out what you actually want in life can feel like trying to solve a puzzle with half the pieces missing. If you’re a busy mom juggling a million things or a twenty-something stuck in “what’s next?” mode, the pressure to have it all figured out is exhausting . But here’s the thing: You don’t need a five-year plan. You just need a starting point. 1. Stop Stressing About Having the "Right" Answer No one wakes up one day with a perfectly clear vision of their future. Life is messy, careers change, and passions evolve. Give yourself permission to explore instead of forcing yourself to commit to one path forever. Take the pressure off—it’s not that serious. 2. Follow What Feels Good What are you naturally drawn to? What do you find yourself Googling or watching a TikTok at 2 AM? Pay attention to the things that spark your interest—that’s where the magic starts. 3. Try Before You Decide You don’t have to quit your job or go back to school tomorrow. Test things out! Take a class, volunteer, start a side hustle—get a feel for what excites you before making big moves. 4. Talk to Real People I know, I know… talking to people can be awkward, but real opportunities don’t just knock on your door. Reach out to people who are doing something that interests you. Ask them how they got there. You’d be surprised how many are willing to share advice—and how much clarity you’ll gain just by listening. 5. Just Take the First Step The biggest thing holding people back? Overthinking. (Yep, shocking, I know.) Stop waiting for the perfect plan and just start —sign up for that workshop, send that email, go to that event. Clarity comes from doing , not from obsessing over every little detail. You don’t need all the answers today. Just take one small step and trust that you're figuring it out as you go. 6. Don’t Do It Alone Big decisions feel less overwhelming when you have someone in your corner. A mentor, coach, or even just a trusted friend can help you see things from a different perspective. If you’re feeling stuck, let’s talk! Book a clarity session —sometimes, all you need is a little guidance to get moving in the right direction.

Tiktok, Social Media & Teens: How to guide without just saying, "Get off your phone!"

By Alex Koupal • April 9, 2025

Let’s be real: telling teens to “get off your phone!” doesn’t work. Social media is part of their world. For our teens, social media is how they connect, learn, and express themselves. So how can we help them use it wisely without sounding and being the villain? There’s a way to help them navigate social media mindfully, and no, it doesn’t involve a complete ban. 1. Start the Conversation, Not the Battle Instead of becoming the enemy and banning social media out of the blue, talk to your teen about what they’re doing on it. Is it for learning, creativity, or just entertainment? Understanding their “why” helps guide them to use it more purposefully. 2. Set Healthy Boundaries Together Instead of enforcing rules, involve your teen in setting healthy screen-time limits. It gives them ownership and responsibility over their habits. For example, “I’ll spend 30 minutes scrolling up on TikTok after school, and then I’ll switch to doing homework” can be a much better strategy than enforcing a rigid rule that feels like punishment. When your teen has a say in the boundaries, they’re more likely to stick to them. 3. Be a Role Model What adults do, Teens do! If we’re glued to our phones, constantly checking social media, it sends the message that it’s okay to get lost in the digital world. Model healthy habits, like setting phone-free times, taking social media breaks, or just being present during family time. Show them how to use social media in a balanced way by setting phone-free times and modeling healthy habits. 4. Encourage Real-Life Activities Social media is great for staying in touch, but it can never replace real-life experiences. Encourage hobbies, sports, or family time to keep them grounded. This way, they can create a well-rounded life that isn’t centered solely around the screen. Plus, those real-world experiences will give them something to post about on their feed! 5. Be Their Guide, Not Their Warden At the end of the day, we can’t control everything teens do online. But we can provide guidance, support, and resources to help them use social media in a positive and mindful way. Keep the lines of communication open and encourage them to have trusted mentors—whether it’s a teacher, coach, older cousin, or life coach—who can provide advice beyond just Mom or Dad. If you’re worried about your teen’s social media habits, let’s talk! Book a free parent support session.