| How to Deal with Anger After a Breakup Posted: 23 Mar 2020 01:00 AM PDT Anger is a normal emotion that you might feel following a breakup, but it can be more intense for some people than for others. Luckily, there are several helpful strategies for processing your anger and moving on with your life after a breakup. Start by acknowledging how you're feeling and working through your emotions. Then, look for ways you can take better care of yourself to promote an overall sense of calm and well-being. Talking through your feelings can also be helpful whether you choose to talk to yourself, a friend, your ex, or a therapist. [Edit]Processing Your Emotions - Acknowledge and accept your angry feelings. Before you can move past your anger, it helps to acknowledge what you're feeling and accept those feelings for what they are. This process can be as simple as stating out loud that you are angry and why, or you could write about your anger.[1]
- Try writing about your feelings in a journal or putting them into the form of a letter to your ex that you don't send.[2]
- Some people even find it helpful to scream while sitting in a car with the windows rolled up, or to punch a pillow. You can express your emotions any way you like as long as you're not hurting yourself or other people.
- Forgive your ex so it will be easier for you to move on. Forgiveness is not as much about the other person as it is about your own well-being. If you keep dwelling on your anger and holding a grudge against your ex, it will be difficult for you to move forward. Instead, take a moment to release these feelings and forgive your ex, no matter what happened.[3]
- For example, you could say out loud that you forgive your ex for whatever they did, or put your message of forgiveness into a letter that you don't send to them.
- Identify your triggers and look for ways to avoid them. If you know that certain situations, thoughts, or people trigger anger over your ex, you can use this information to prevent flare-ups. Make a list of everything that sets you off and identify ways that you can keep those triggers out of your day-to-day life.[4]
- For example, if you get angry when you see your ex's posts on social media, unfollow them so you won't see their posts. This is a good post-breakup strategy no matter what.
- If you usually walk past your ex's place of work on your way to work and find yourself rehearsing angry comments you'd like to make them as you pass by, take a different route to work.
- Remind yourself that the breakup was not your fault. You may sometimes fall into a pattern of self-blame or self-directed anger over the breakup. If this happens, reassure yourself that you did not cause the breakup. Tell yourself that out loud, or make a list of all of the things that may have contributed to the breakup.[5]
- For example, you could reassure yourself by saying, "It's not my fault we had to break up. There were many reasons behind it."
- If you make a list, you might include on it things like, "different goals for the future," "both our needs were unmet," and "incompatible communication styles."
[Edit]Taking Good Care of Yourself - Give yourself permission to take it easy for a little while. If you've recently broken up with your significant other, don't rush into any major changes or set big goals for yourself. Allow yourself at least a few days to rest, reflect, feel angry, cry, and grieve the loss of the relationship. Then, after 2-3 days, start focusing on your goals for the future.[6]
- Try watching your favorite movies, listen to music that comforts you, and spend some time alone.
- Allowing yourself time to deal with the aftermath of your breakup will help more than trying to pretend it's not upsetting you.
- Exercise for 30 minutes 5 days per week to boost your mood. Getting regular exercise can help you to release pent up anger and improve your mood overall. Try doing something you enjoy to get your exercise, such as walking, dancing, riding a bike, or taking an aerobics class.[7]
- You might even try a form of exercise that helps you to release your aggression, such as kickboxing, hitting baseballs in a practice cage, or learning karate.
- Use relaxation techniques to help you soothe anger and manage stress. Set aside at least 15 minutes every day to meditate, practice yoga, breathe deeply, or engage in another relaxation technique that you enjoy. Some people also calm themselves by doing simple activities, like taking a bubble bath, listening to calming music, and engaging with a favorite hobby. Find what works for you and incorporate it into your daily routine.[8]
- You might plan to do your relaxation technique at a time of day when you are most prone to anger at your ex.
- Having a mantra might also help you, such as "I'm feeling calm and doing fine."
- Practice good self-care and establish a daily routine for yourself. Good self-care involves everything from basic hygiene, to eating properly, to getting enough rest and relaxation. Take stock of your self-care habits to determine if there's anything you might improve. This could be something small, such as drinking more water during the day, or something big, such as starting a diet.[9]
- Make sure that you steer clear of unhealthy coping strategies, such as drinking or self-medicating with other drugs, shopping, and binge-eating. These are not forms of self-care.
[Edit]Talking About Your Anger - Ask yourself questions to combat cognitive distortions. If you find yourself stuck in a negative or unhelpful loop of thoughts, you can break free from it by asking yourself questions about the thoughts. Ask about the truthfulness of the thoughts, what evidence you have to support or refute them, and what a more realistic thought might be.[10]
- For example, if you find yourself feeling angry and telling yourself that you will always be alone, ask yourself, "Is this true?" Probably not.
- Then ask, "Is there any evidence to support the thought?" Not really. Just feeling upset because of the breakup.
- And finally, "What might be a more realistic outcome?" I'll probably meet someone new in a few months, but it could take a little longer to find someone who I really connect with again.
- Talk about your feelings with a trusted friend or family member. Choose someone who you trust to keep what you say a secret, who will also listen carefully to what you have to say, and who will be supportive. Avoid talking with anyone who might share your comments with your ex or other people, or who might have a conflict of interest, such as a mutual friend. With the right person, talking through your feelings can help you to feel much better about the situation.[11]
- Try texting or calling up your friend or family member to arrange a time to talk, such as by saying something like, "Hey, I have been feeling so angry since my breakup. Would you mind talking with me about it later this afternoon?"
- Use "I" language to express yourself if you talk with your ex. It's best to avoid talking with your ex, but that's not always possible. If you still need to interact with your ex sometimes, such as to coordinate childcare if you have kids, then practice speaking in "I" statements. "I" statements put the focus on what you're feeling and prevent you from making accusations, which might put your ex on the defensive.[12]
- For example, instead of saying, "You're always late and it makes me late for work," try saying, "I struggle to get to work on time when you're running behind, so please be on time or a little early."
- Join a support group or online forum. If you're not comfortable talking with anyone in your social circle, or if you find you need to share more about your breakup, look into a support group or online forum that you could join. This would give you a chance to talk with other people who are going through a breakup and find out how they dealt with feelings of anger.[13]
- Try asking a therapist about local support groups for people who are getting over a breakup, or go online and join a breakup forum, such as on a site like Reddit.
- You could also look into anger management support groups and forums if this is a bigger concern for you.
- Meet with a therapist if anger is disrupting your daily life. If anger is making life harder for you or if it persists for more than 2 weeks, get help from a mental health professional, such as a licensed therapist or counselor. Meeting with a therapist is a great way to work through your feelings, develop healthy coping mechanisms, and move forward with your life. Try asking your doctor for a referral, or ask friends and family if they know of any good therapists in the area.[14]
- Keep in mind that you may need a referral from your doctor in order to get insurance to cover the appointments.
- If your insurance does not cover the cost of seeing a therapist, call to ask if they offer a sliding scale for uninsured clients.
[Edit]Warnings - Never try to act on your anger as this may lead to criminal charges.[15]
- Avoid involving your children (if you have any) in the conflict with your ex.[16]
[Edit]References |
| How to Crochet a Teddy Bear Posted: 22 Mar 2020 05:00 PM PDT Crocheting a teddy bear takes some time, patience, and basic crocheting skills. However, the finished project is well worth the work! Try making this small tall teddy bear in the yarn color of your choice as your first teddy bear crochet project. You can give it as a gift, or keep it for yourself! [Edit]Crocheting the Head - Make a magic circle. A magic circle or magic ring is a crochet technique that helps to start projects that need to be worked in the round. To start working your teddy bear's head, wrap your working yarn around 2 of your fingers twice. Then, secure the circle with a slipstitch worked into the center of the circle.[1]
- Single crochet into the magic circle 6 times. After you have secured your magic circle, begin working your first round of stitches. Insert your crochet hook into the center of the circle, and then yarn over and pull through the circle and 1 stitch. Then, yarn over again and pull through both remaining stitches on the hook.[2]
- Repeat this 5 more times for a total of 6 single crochet stitches worked into the center of the circle.[3]
- Tug the tail of your yarn to tighten the circle. After you finish the last stitch, tug on the tail of your yarn to close the ring. This will pull all of the single crochet stitches in your first round together so that they form a tight circle rather than a ring of stitches.[4]
- Close the round with a slipstitch worked into the first stitch in the round. You should close every round with a slipstitch that connects the first and last stitches in the round. This will ensure that you do not end up with gaps in between your stitches at the ends of the rounds.
- Chain 1 to begin your new round. You will need to chain 1 stitch at the beginning of every new round to ensure that there is enough slack to work on the next level of stitches. Loop the yarn over your hook, and then pull it through the other loop on the hook.[5]
- Work 2 single crochet stitches into each stitch in the second round. For round 2, single crochet 2 times into every stitch in the round. This will double your total number of stitches bringing the total from 6 stitches to 12 stitches.[6]
- Work the next 6 rounds with increases. Next, you will need to work 6 rounds of increases to form the teddy bear's head. Work the following increases:[7]
- Round 3: Single crochet 2 times in first stitch and 1 time in next stitch. Repeat to the end of the round. You will have 18 stitches at the end of this round.
- Round 4: Single crochet 2 times in first stitch and 1 time in next 2 stitches. Repeat to the end of the round. You will have 24 stitches at the end of this round.
- Round 5: Single crochet 2 times in first stitch and 1 time in next 3 stitches. Repeat to the end of the round. You will have 30 stitches at the end of this round.
- Round 6: Single crochet 2 times in first stitch and 1 time in next 4 stitches. Repeat to the end of the round. You will have 36 stitches at the end of this round.
- Round 7: Single crochet 2 times in first stitch and 1 time in next 5 stitches. Repeat to the end of the round. You will have 42 stitches at the end of this round.
- Round 8: Single crochet 2 times in first stitch and 1 time in next 6 stitches. When you complete this round, you should have 48 stitches total.
- Single crochet 1 time into every stitch in the 9th through 14th rounds. Work 1 single crochet stitch into every stitch in your 9th round. Then, repeat this for the next 5 rounds. Work rounds 10 through 14 in the single crochet stitch as well.[8]
- Work the next 5 rounds with decreases. After you finish round 14, you will need to begin decreasing the size of your teddy bear's head. Work the following decreases:[9]
- Round 15: Single crochet 2 together and single crochet into the next 6 stitches 1 time. Repeat this sequence to the end of the round. You will have 42 stitches at the end of this round.
- Round 16: Single crochet 2 together and single crochet into the next 5 stitches 1 time. Repeat this sequence to the end of the round. You will have 36 stitches at the end of this round.
- Round 17: Single crochet 2 together and single crochet into the next 4 stitches 1 time. Repeat this sequence to the end of the round. You will have 30 stitches at the end of this round.
- Round 18: Single crochet 2 together and single crochet into the next 3 stitches 1 time. Repeat this sequence to the end of the round. You will have 24 stitches at the end of this round.
- Round 19: Single crochet 2 together and single crochet into the next 2 stitches 1 time. Repeat this sequence to the end of the round. You will have 18 stitches at the end of this round.
- Stuff the head with polyfill stuffing. Before you continue working to create the body, make sure that you stuff the teddy bear's head with enough polyfill stuffing to give it a distinct round shape. You may not be able to access the head as easily after continuing to work on the bear's body, so fill the head all the way with stuffing. Push the polyfill stuffing in through the opening at the bottom of the teddy bear's head.[10]
- Make sure that the last stitch you crocheted is secure on your hook while you are doing this or the stitches might unravel. You can simply wrap the yarn around the hook a few times and hold it in place with your thumb and forefinger while you stuff the head.
- Sew the eyes onto the teddy bear's face. The finishing touch for the teddy bear's head is the eyes. You can use buttons for eyes, purchase some sew on eyes that are meant to be used for teddy bears, or weave some contrasting color yarn in the shape of eyes where you want the teddy bear's eyes to be. Thread your yarn needle with a piece of yarn and then sew the eyes into place.[11]
- Try placing the eyes between rounds 12 and 13 and place them so that they are about 7 stitches away from each other.
[Edit]Creating the Body - Single crochet the next round. The body is simply a continuation of the teddy bear's head, so you can keep working from the point where you left off. Single crochet 1 time into every stitch for the 20th round.[12]
- Work increase rounds again for the next 3 rounds. Begin widening the teddy bear's body by increasing for the next 3 rounds. Work the following increases:[13]
- Round 21: Single crochet 2 times in the first stitch and 1 time in the next 2 stitches. Repeat this sequence for the entire round. You should have 24 stitches when you finish the round.
- Round 22: Single crochet 2 times in first stitch and 1 time in next 3 stitches. Repeat this sequence for the entire round. You should have 30 stitches when you finish the round.
- Round 23: Single crochet 2 times in first stitch and 1 time in next 4 stitches. Repeat this sequence for the entire round. You should have 36 stitches when you finish the round.
- Single crochet rounds 24 through 26. After you finish the 3rd increase round, single crochet 1 time into every stitch in the round for the next 3 rounds. This will build up the length of the body without expanding it outwards.[14]
- Single crochet 2 times in first stitch and 1 time into the next 8 stitches. Then, work another slight increase round. Single crochet twice into the first stitch in round 27 and then single crochet 1 time into the next 8 stitches. Repeat this sequence to the end of the round. You will have 40 stitches at the end of the round.[15]
- Work 1 single crochet stitch into each stitch in the next 2 rounds. Next, single crochet 1 time into every stitch in the next 2 rounds (rounds 28 through 29) to continue increasing the length of your teddy bear's body.[16]
- Single crochet 2 times in first stitch and 1 time into the next 9 stitches. Then, work another increase round for round 30, similar to the last one that you did. Single crochet twice into the first stitch, and then once into the next 9 stitches. Repeat this to the end of the round for a total of 44 stitches.[17]
- Single crochet once into each stitch in the next 2 rounds. Next, single crochet 2 rounds again (rounds 31 and 32). Work 1 single crochet stitch into every stitch in the next 2 rounds.[18]
- Decrease for the next 6 rounds. Your teddy bear's body should be taking shape now, so the next step is to begin working gradual decreases to taper it off towards the bottom. Work the following decreases:[19]
- Round 33: Single crochet 2 together and single crochet into the next 20 stitches 1 time. Repeat this sequence to the end of the round.
- Round 34: Single crochet 2 together and single crochet into the next 5 stitches 1 time. Repeat this sequence to the end of the round.
- Round 35: Single crochet 2 together and single crochet into the next 4 stitches 1 time. Repeat this sequence to the end of the round.
- Round 36: Single crochet 2 together and single crochet into the next 3 stitches 1 time. Repeat this sequence to the end of the round.
- Round 37: Single crochet 2 together and single crochet into the next 2 stitches 1 time. Repeat this sequence to the end of the round.
- Round 38: Single crochet 2 together and single crochet into the next stitch 1 time. Repeat this sequence to the end of the round.
- Stuff the body with polyfill stuffing. Stuff the teddy bear's body with enough polyfill stuffing to create a full rounded body. Insert the stuffing through the opening in the bottom of the bear's body and keep adding more stuffing until you are satisfied with the bear's appearance.[20]
- Single crochet 2 together. These frequent decreases will drastically taper the bottom of your teddy bear's body, which is why it is important to fill it with stuffing before you do this. Repeat this to the end of round 39.[21]
- Tie off the last stitch and weave through the remaining stitches. When you finish the decrease round, tie off your final stitch and leave about of yarn extending from the last stitch. Thread this yarn through your needle and then begin weaving the yarn through the stitches along the bottom of the bear. When you are finished, pull on the yarn to bring the stitches together.[22]
- Tie a knot to secure the bottom of the bear and contain the filling.
- Cut away the excess yarn.
[Edit]Making a Muzzle - Make a magic circle and single crochet 6 times into it. Begin the muzzle the same way you started the bear's head. Make a magic circle, secure it with a slipstitch, and then single crochet into the center 6 times.[23] After the last stitch, tug on the tail to bring the stitches together, and then slipstitch to secure the round. This will complete round 1.[24]
- Work 2 single crochet stitches for every stitch in the round. For round 2, chain 1 to begin your round and then work 2 single crochet stitches into every stitch in this round. This will double the total number of stitches in the round, taking the total from 6 to 12.[25]
- Increase for the next 2 rounds. The next 2 rounds will be increase rounds. Work the following increases:[26]
- Round 3: Single crochet 2 times in the first stitch and 1 time in the next stitch. Repeat to the end of the round. You will have 18 stitches at the end.
- Round 4: Single crochet 2 times in the first stitch and 1 time in the next 2 stitches. Repeat to the end of the round. You will have 24 stitches at the end.
- Single crochet into every stitch in the round. Your 5th round will just be a single crochet round. Work 1 single crochet stitch into every stitch in the round.[27]
- Single crochet 2 times into the first stitch and 1 time into the next 11 stitches. After you finish the round of single crochet stitches, you will work a very slight increase round. Single crochet twice into the first stitch and 1 time into the next 11 stitches. Repeat this sequence for the 6th round. You will have 26 stitches at the end of this round.[28]
- Fasten off the last stitch. Your muzzle is completed now, and all you have to do is fasten off the last stitch and leave some yarn for stitching the muzzle in place. Leave about of yarn for sewing.[29]
- Use a darker color yarn to sew on the nose. Before you secure the muzzle to the face, thread your yarn needle with about of a dark color yarn, such as dark brown or black. Then, sew through the tip of the muzzle with the yarn to form the nose. You can sew in an upside down triangle design going back and forth across the tip of the nose until it is fully covered.[30]
- Tie the yarn on the inside of the muzzle when you are satisfied with the appearance of the nose and then cut the excess yarn.
- Sew the muzzle partially into place. Next, to attach the muzzle to the teddy bear's face, thread the yarn that you left extending from the last stitch on your muzzle through the eye of the yarn needle. Then, being weaving in and out of the edges of the muzzle and the face to connect them. Stop when you have just a few inches left to sew onto the face so that you can stuff the muzzle.[31]
- If desired, you may pin the muzzle onto the teddy bear's face first to check the position.
- Stuff the muzzle before you finish sewing it completely into place. Fill the muzzle with polyfill stuffing to give it a nose-like appearance. Keep stuffing the muzzle through the gap that you left until you are satisfied with its appearance. Then, sew up the gap that you left and tie off the yarn. Cut the excess yarn.[32]
[Edit]Creating the Ears - Make a magic circle and single crochet into the magic circle 6 times. Start the ears the exact same ways as the head and muzzle. Create the magic circle, secure it with a slipstitch, and then work 6 single crochet stitches into the circle. Tug the tail to tighten it, and then slipstitch to connect the first and last stiches.[33]
- Work 2 single crochet stitches into every stitch. Chain 1 and then single crochet twice into every stitch in the round. This will double your stitches and bring your total from 6 to 12 for round 2.[34]
- Work an increase and then single crochet for 2 rounds. For round 3, work another increase round. Single crochet 2 times in the first stitch and 1 time in the next stitch.You will have 18 stitches at the end of this round.[35] Then, work 2 single crochet rounds to complete your first ear.[36]
- Fasten off. Tie off the last stitch in your 5th round and then cut the yarn about from the last stitch. This will provide plenty of yarn to sew the ear into place.[37]
- Repeat to create the second ear. Make the second ear exactly the same way as the first ear so that they will be identical.[38]
- Fold the circles to form half circles. To form the ears, all you need to do is fold them in half. Do not stuff the ears with filling. Just fold them so that one side is rounded and the other is straight. The ears should resemble half-moon shapes.[39]
- Sew the ears onto the top of the teddy bear's head. When you have completed your second ear, use the tail yarn that you left to sew the ears onto the top of the teddy bear's head, or you can place then off to the sides slightly if you prefer. Thread your tail yarn trough the eye of the yarn needle and then sew along the bottom edges of the ear.[40]
- Tie off and cut the excess yarn when you are finished sewing each ear into place.
[Edit]Crocheting Arms and Legs - Make a magic circle and single crochet into the magic circle 6 times. You will also start each of the arms and legs the exact same way as the head, muzzle, and ears. Create a magic circle, secure it with a slipstitch, and then work 6 single crochet stitches into the circle. Tug the tail to tighten the circle, and then slipstitch into the first stitch in the round to connect the first and last stiches.[41]
- Increase for the next 3 rounds. You will need to work the next 3 rounds as increases. Follow this sequence for the rounds:[42]
- Round 2: Work 2 single crochet stitches into every stitch. Repeat this sequence for the whole round. You will have 12 stitches at the end of this round.
- Round 3: Single crochet 2 times in the first stitch and 1 time in the next stitch. Repeat this sequence for the whole round. You will have 18 stitches at the end of this round.
- Round 4: Single crochet 2 times in the first stitch and 1 time in the next 2 stitches. Repeat this sequence for the whole round. You will have 24 stitches at the end of this round.
- Single crochet into every stitch in the next 2 rounds. For rounds 5 and 6, work one single crochet stitch into every stitch in the round. You will still have 24 stitches at the end of each of these rounds.[43]
- Decrease for the next round. Single crochet 2 together and then single crochet into the next 2 stitches 1 time. Repeat this sequence to the end of the round. You will have 18 stitches at the end of round 7.[44]
- Work 1 single crochet stitch into every stitch for the next 6 rounds. Next, you just need to expand the limb. To do this, single crochet 1 time into every stitch in the round for the next 6 rounds.[45] If you want your limbs a little shorter or longer, then you can either work a couple less rounds or a couple more rounds.
- For example, if you wanted your teddy bear's arms to be a little shorter than his legs, then you could work 4 rounds for both of the arms and 6 rounds for both of the legs.
- Fasten off the last stitch. After you finish the last round, tie off the last stitch and leave about of yarn to use for sewing the limb into place.[46]
- Repeat the process to create the other limbs. Keep repeating this process until you have created 2 arms and 2 legs for your teddy bear.[47]
- Stuff the limbs. Fill the limbs with some polyfill stuffing to give them some volume and make them look like arms and legs. Don't overstuff the limbs or they may stick out or be hard to move after you sew them into place.[48]
- Sew the limbs onto the body. After you have stuffed the limbs to your liking, sew each one onto the teddy bear's body where you would like it to go. Place the legs at the bottom of the teddy bear's body and the arms at the top outer edges of the teddy bear's body. Sew all the way around the opening of each of the limbs to attach them to the body and prevent the stuffing from coming out. Then, tie off the yarn and cut the excess.[49]
- After you sew all 4 limbs into place, your teddy bear is complete!
[Edit]Things You'll Need - Medium worsted weight yarn in the color of your choice
- A crochet hook in size H-8 (5mm)
- Polyfill filling
- Yarn needle
- Scissors
- Buttons, teddy bear eyes, or brown or black yarn for the eyes
- Brown or black yarn for the nose
- Pins (optional)
[Edit]References [Edit]Quick Summary |
| How to Relieve Hand Pain Posted: 22 Mar 2020 09:00 AM PDT If you have hand pain because of something like carpal tunnel syndrome, arthritis, or a hand injury, there are several ways you can help ease it. Try a treatment at home like heat compresses or hand creams that relieve pain. If your hand continues to hurt, visit your doctor to see if physical therapy, steroid injections, or surgery is an option. If you have arthritis, stretching your hands can be a helpful way to relieve pain as well. [Edit]Doing Basic Home Treatments - Ice your hand for 15-20 minutes to reduce inflammation. Icing your hand will help a hand injury as well as some cases of arthritis. Either place an ice pack on your hand for about 20 minutes before taking it off for at least 20 minutes, or set your hand in an ice bath for 10-15 minutes a couple times an hour at most. The ice will help reduce inflammation and numb some of the pain your hand is feeling.[1]
- Avoid leaving your hand in the ice bath for longer than 15 minutes, or leaving an ice pack on your hand for more than 20 minutes, as this can mess up the circulation in your hand.
- Use a heat compress for 10 minutes to soothe aches in your hand. Apply a heat compress, such as a warm washcloth or heated pad, to your hand and hold it there for 10-15 minutes. Dipping your hand in warm water is also a good way to help reduce any pain you're feeling, stretching your fingers gently in the water to help strengthen them and prevent stiffness.[2]
- Heat compresses work well for arthritis.
- Try soothing your hands when you're washing the dishes, flexing your hands and fingers under the hot water to help reduce any pain.
- Use warm water with a temperature between .
- Rub a hand cream on your hands that targets pain. There are specific creams on the market that you can apply to your skin to help soothe pain in your hands related to carpal tunnel, arthritis, and many other conditions. Look for a pain-relieving cream and rub it onto the area that's hurting, following the instructions that come on the packaging.[3]
- For example, you might use Bengay pain relieving cream or Aspercreme, which have an active ingredient of methyl salicylate to relieve pain.
- You can find pain relieving hand creams in big box stores, drugstores, and online.
- Place a splint on your hand to help keep your hand from moving. This can ease pain caused by a hand injury or carpal tunnel. Many times, purchasing a hand splint or brace that fits your hand size is a good way to reduce pain as it keeps your hand from moving around. Wear the splint whenever you feel pain, or whenever you do an activity that has caused your hand pain previously.[4]
- Wearing a splint overnight can prevent your pain from worsening. Expect to wear your splint for at least 4-8 weeks before you'll notice improvement.
- Avoid wearing a hand splint or brace all the time, as this can make your muscles weaker by not being used as often.
- Using a splint can also help wrist pain that's caused by radiating pain from tennis or golfer's elbow.
- Visit your local drugstore or big box store to find a hand splint in the right size, or ask your doctor to give you one.
- Take a pain reliever for a quick way to relieve hand pain. Over-the-counter pain relievers like ibuprofen, naproxen, or aspirin are great for easing hand pain of all kinds. Follow the dosage instructions on the specific pain reliever you decide to take, making sure you take the correct amount depending on your age and/or weight.[5]
- Avoid taking pain relievers too often for your hand pain, and instead only take medication when the pain is preventing you from doing things.
- For adults, a typical ibuprofen dose is , while a typical dose of aspirin is .
[Edit]Getting Medical Treatments - Go to the doctor immediately if you caught a fall with your hands. When you fall down, it's normal to catch your fall by extending your hands out. If your hand pain started after a fall, see your doctor for a same day appointment or go to an urgent care center. Your hand may be broken, which requires immediate treatment.[6]
- If you have pain in your wrist near the base of your thumb, it's especially important to see your doctor. You may have a scaphoid bone fracture.
- Your doctor will do an X-ray to find out if your hand is broken. If it is, they may give you a splint or thumb spica cast.
- Visit the doctor if your hand pain doesn't get better after 1-2 weeks. If you're doing things like using a hand splint and icing your hand but your pain still isn't getting better, it's time to visit the doctor. They'll be able to examine your hand and see if a treatment needs to be done, such as cortisone injections or even surgery.[7]
- Call to schedule an appointment to meet with your doctor.
- The doctor may take an X-ray of your hand or do basic hand exercises to see what's wrong.
- An orthopedic physician is also someone you might see instead of your regular physician.
- See a specialist to get steroid injections to ease certain hand pains. If your doctor examines your hand and determines that the pain is being caused from something like carpal tunnel syndrome or arthritis, then steroid injections may help. A hand orthopedic or sports medicine provider will use an ultrasound to guide them as they inject cortisone into your hand, which helps reduce inflammation and pain. Ask your doctor if this is an option that would help your hand.[8]
- Know that the injections may only temporarily relieve the pain. Typically, the effects of the steroid injections will last 1-2 weeks up to a few months.
- Don't get steroid injections too often, as they can affect your joints or tendons with repeated use. Talk to your doctor about how often you should get steroid injections.
- Ask your doctor if surgery is recommended to ease your hand pain. If you have a severe hand injury or carpal tunnel syndrome that just won't go away, surgery may be your best option. Discuss getting an MRI so your doctor can determine if you may need surgery. Then, talk to your doctor about what the surgery would entail, what the recovery would be like, and about any costs or other concerns you have.[9]
- The MRI will show if you have ligamentous damage.
- It's best to use surgery as a last option when it comes to relieving your hand pain, as it's the most invasive.
- The exact type of surgery right for you will depend on your specific hand pain.
- Consider getting several different doctor's opinions before committing to surgery.
- Go to an occupational therapist to learn exercises that will help your hand. An occupational therapist is great for helping you strengthen your muscles or ligaments that might be causing you pain. They'll assess your hand to see what the issue might be, and then they'll show you exercises you can do at home or with the therapist to begin helping your hand.[10]
- Check in with your doctor to see if they think occupational therapy would help your hand pain. They may also be able to refer you to a occupational therapist that they think would be a good fit.
[Edit]Stretching Your Hand - Do a towel stretch by twisting a towel in opposite directions. Hold the ends of a towel in each of your hands. Next, twist the ends of the towel in opposite directions like you are wringing water out of the towel. Hold the stretch for 1-2 seconds, then release the towel to complete 1 stretch.[11]
- Twist with both hands at the same time.
- Do 10 stretches in the same direction, then reverse directions and do 10 more.
- Make a fist with your hand to flex your hand muscles. Start by stretching out your fingers so your hand is straight. Bend your fingers in towards your palm, creating a fist. Instead of squeezing once your fingers are bent inwards, slowly expand your fingers back out so they're straight again. Do this several times for both hands.[12]
- Avoid creating too tight of a fist by squeezing your fingers, as this isn't a necessary part of the stretch and could increase your hand pain.
- An alternative to this exercise is to gently squeeze a stress ball.
- Curve your hand to stretch it into a 'C' or 'O' shape. Starting with your fingers stretched out, pretend as if you're about to grab something and move your hand into a 'C' shape. Once you've mastered this, continue moving your fingers together to create an 'O'. Release your fingers to relax them before doing this exercise again. Repeat the stretches for both hands.[13]
- Do each shape 3-4 times for each hand.
- Practice lifting your fingers to strengthen and stretch them. Place your hand flat on a table or stable surface so your palm is facing down. Slowly lift up one finger at a time, focusing on lifting it as far up as you can while keeping the other fingers and your palm on the table. Do this with each finger on each hand, slowly lowering them back down once they've been lifted.[14]
- Try to lift each finger 2-3 times per hand.
- Stretch your thumb by bending it into your palm. Relax your hand so that your palm is facing you. Bend your finger in towards your palm, trying to get it to touch. Once you've bent it as far as possible, stretch it back outwards slowly. Repeat this exercise several times for both hands.[15]
- If your thumb can't reach your palm completely, just stretch it inwards as far as it will comfortably go.
- Rest your hand by taking a break if an activity is causing it pain. If you're doing something like working on the computer and notice that your hand starts to hurt, take a break from whatever activity you're doing until the pain goes away. This gives your hand and wrist a rest and hopefully helps prevent the pain from growing worse.[16]
- Doing repetitive movements using your hands is what often contributes to hand pain, so try to do different activities throughout the day to prevent your hands from becoming stiff or sore.
- Add anti-inflammatory foods like fish oil, garlic, walnuts, berries, or Vitamin C to your diet to help reduce hand pain.
- Dipping your hand in therapeutic paraffin wax may also ease your pain. You can buy a paraffin wax treatment machine at your local drug store or online.[17]
[Edit]References |
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