Methods of Stress Relief for TMJD
As you all know, (TMJ) disorder is a condition that is a major pain in the A#@ and is stressful. It seems to affect
almost everything that we do. On top of that it seems to be constantly present because we use our jaw so often. Moreover no one can see it, so people have a hard time understanding what you are going through. This very fact adds stress and anxiety and stress makes it worse. I have treated countless clients with TMJ related disorders and 90% claim stress as an aggravating factor.
In research, stress is a known factor that can influence pain perception and management, and it can also exacerbate TMJ disorder symptoms. Therefore, stress management is crucial in TMJ relief and can help alleviate pain and promote healing.
Research has shown that stress can worsen pain perception, making it feel more intense and prolonged, and can affect pain treatment outcomes. A study by The Journal of Pain found that individuals with chronic pain who reported higher levels of stress experienced more severe pain and lower levels of functioning than those with lower levels of stress. Another study by Pain Research and Management found that individuals with chronic pain who reported higher levels of stress were less likely to respond to opioid pain medication than those with lower levels of stress. Amongst my patients, the ones who had the least favorable outcomes are those who are unable or unwilling to work on stress management.
However, stress management techniques such as relaxation training and cognitive-behavioral therapy have been found to be effective in improving pain management outcomes. A meta-analysis of 22 studies found that relaxation techniques, such as meditation and deep breathing, can reduce pain perception and improve functioning in individuals with chronic pain. Another study found that cognitive-behavioral therapy can improve pain coping skills and reduce pain intensity in individuals with chronic pain.
In my opinion the best stress management strategies are the following:
1) First and foremost you need to place a priority on spending time doing things that you love to do with people that you care about and make you feel good when you are with them. This advice came from Tim Ferris author of “The Four Hour work week” . He recommended that you have a dinner or cocktail hour every week with people you love to be with. This advice is amazing and I try to implement it myself in my own life. Figure out who those people are and do it. There will always be excuses for not doing it but that is up to you. 2) If you have not been on the curable health app you should go on it. https://www.curablehealth.com/ They have a ton of free information and a pay version that gives tools for pain and stress management. 3) Deep diaphragm breathing through your nose. Deep breathing is used in mediation and yoga and eastern medicine for a reason. Physiologically, it stimulates the Vagus nerve that tells our body to relax. I recommend you work on deep breathing at least 1-3x a day for 1-5 minutes and you should always be breathing through your nose no matter what all day long because this stimulates you to use your diaphragm. 4) Light aerobic exercise such as walking outside can be an awesome stress reliever. Be in the moment, listen for the sounds of nature. Look for unique plants you didn’t notice before. Being in nature has a calming effect and the endorphins from a light aerobic activity will help you. It even works better if you can get the sun on your face while you are out there. The sun and a little UV light can work wonders on our mood I know the contradiction on telling you this but remember, don’t stress out about following this advice this. Enjoy the process of learning what reduces your stress response. Spend time doing things you enjoy with people that make you feel good. Dr. Josh
Which method works for you?
Doing things I love with people I care about
Curable health app
Deep breathing & meditation
Light aerobic exercise & nature
This is so true and of course is much easier said than done. But making it a part of your daily routine kind of forces you to keep it top of mind.