After surgery to remove a benign brain tumor, Kim Mulholland developed central pain syndrome, a neurologic disorder caused by damage to the sensory pathways in the central nervous system. The near-constant pain is an ongoing challenge, one that Mulholland has addressed by using mindfulness techniques. “Mindfulness can be as simple as looking outside for a minute or smelling an essential oil that you really like,” she says, also offering these tips for practice.

Stay in the moment. “When you're not in the moment, you're ramping up your nervous system, usually not in a good way,” says Mulholland. “You don't have to sit and do deep breathing for five minutes. Just take 60 to 90 seconds to be in the present and give your nervous system time to reregulate. By doing it briefly and often, mindfulness becomes more available to you in times of need.”

Observe your feelings. “Pausing and noticing is what helps regulate your nervous system. If you just move on, you'll miss the window of where change comes from. And it's okay if you notice nothing in particular—that's an observation too.”

Pay attention to pain-free areas. “I try to focus on my right foot, which is normal, and the sensation of it versus the constant pain in my left foot,” Mulholland says.

Honor small victories. “I celebrate things like making my bed with internal positive self-talk,” Mulholland says. “I tell myself, ‘Great job, you did it!’ That lifts my spirits and helps me concentrate.”

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