Ep. 31 Chronic Pain: Dealing with Being Overwhelmed
Episode Summary: Prioritize and Execute - Managing Overwhelm in Chronic Pain
In this episode of 'It's Not In Your Head' podcast, Dan and Justine discuss strategies to manage feelings of overwhelm often experienced by chronic pain patients. Using their structured pyramid of owning your care, they explain how to prioritize, execute and delegate tasks so you can take control of both medical decisions and daily aspects of managing pain to more effectively deal with complexity and decrease helplessness. Key topics include working through self assessment and monitoring, basic lifestyle habits, mind/body pieces, mainstream diagnostics and treatment, alternative options, and precision medicine. By recognizing their own needs and working closely with their medical teams, patients can improve self-efficacy and overall treatment outcomes. Tune in for practical advice, personal anecdotes, and actionable steps to better manage your chronic pain journey.
INiYH Own Your Care Pyramid to Deal With Overwhelm
Episode Overview:
The episode opens with Dr. Dan and Justine recording an "emergency podcast" to address the topic of feeling overwhelmed, particularly in the context of managing chronic pain. The episode was inspired by his own need to process and share recent experiences, including a patient who expressed feeling overwhelmed, and a quote from Sir Alex Young: "helplessness in the face of complexity is the most debilitating thing".
The episode is informal and peppered with humor, as the hosts share personal stories about their own experiences with overwhelm and capacity limits, with Dan joking about his "ADHW" (attention deficit hyperactivity weaponized) and recounting his wife's advice about not overextending himself.
The hosts aim to normalize the experience of overwhelm and encourage listeners to approach it with compassion and practical strategies.
What Does Overwhelm Look Like?
Overwhelm is described as a common experience for people with chronic pain, especially when they have multiple, interconnected diagnoses.
Dr. Dan recounts a patient who became aggressive due to feeling overwhelmed by the complexity of their situation, highlighting that emotional responses like frustration and anxiety are typical.
The hosts discuss "analysis paralysis," where having too many options or problems leads to inaction and increased stress.
Recognizing Overwhelm
Both hosts emphasize that the first step in managing overwhelm is to recognize it in oneself.
Signs of overwhelm include irritability, anxiety, and difficulty performing basic tasks.
Justine connects this to "interoception," the ability to notice internal states, and points out that recognizing overwhelm is similar to recognizing hunger or other emotions.
The Prioritize and Execute Method
Dr. Dan outlines his approach: first, list all the problems or tasks at hand, then prioritize them, and finally, focus on executing the top priority before moving to the next
Justine affirms that this mirrors her coaching process, where she helps clients identify the most impactful or manageable issue to address first, especially when capacity is low.
The method is presented as a way to break down overwhelming situations into smaller, more manageable steps, making it easier to take action.
Algorithmic Thinking vs. Trial and Error
Dan and Juz explain their "algorithmic" approach using a structured, step-by-step decision-making pyramid tool — rather than random trial and error.
This and other treatment algorithms serve as "thinking tools" for clinical and personal decision-making. A random approach can lead to confusion and inaction, while a structured process helps clarify what is most important and doable.
Types and Sources of Overwhelm
The hosts discuss different sources of overwhelm: treatment plans, life responsibilities, and work demands.
Strategies for managing these include outsourcing, delegating, or minimizing responsibilities, all of which are forms of prioritization tailored to the context.
Capacity and Limitations
Both Dr. Dan and Justine acknowledge that everyone has limited and variable capacity and that it's not always possible to simply create more.
When feeling most overwhelmed, the best approach is to decrease stressors and gradually rebuild capacity, rather than pushing oneself to do more.
Practical Takeaways
Recognize when you are overwhelmed.
List and prioritize your problems or tasks.
Focus on executing the top priority before moving on.
Use structured, algorithmic thinking rather than random trial and error.
Acknowledge your capacity limits and adjust accordingly.
Seek help, delegate, or minimize responsibilities when possible.
Use humor and self-compassion to cope with difficult moments.