I've just had a huge flare-up of pain and I went through a stage of wondering if the pain would ever settle and I was also upset with myself for causing the pain,thinking, "Why did I do that!"

I expect you've been there too...

It's natural to be upset and angry when we're hurting, and easy to feel sorry for ourselves. It's understandable, but ultimately unhelpful.

We need a clear mind so we can think calmly and constructively about ways to handle the situation.

We need to learn how to tune out unhelpful thoughts as fast as we can - just like when you hit the wrong radio station and need to make a fast move to get away from the blare of unwanted noise.

You have the power to choose to tune in to a different 'station' - one that is helpful and supportive.

So, when you're aware of those unpleasant thoughts, say firmly to yourself,

Stop!

Your mind will immediately be open and free. You can then tune in to more helpful and effective thoughts.

Try some of the suggested phrases below for starters or make up some of your own.

Mood-raising phrases
These messages carry uplifting and positive energy.

• I can deal with this.
• I will stay calm and think sensibly about how best to help the pain to settle down.
• I know many methods that will calm and relax me. I will use them now.
• I will concentrate on the good things in my life and on what I CAN do at this time.
• I will use the suggestions on the PainSupport website - and, best of all, I can talk to others in the same situation on the Forum and in the Contact Club.

Choose, and learn by heart, a few thoughts that are really meaningful to you. Write them down and keep them by you. Read the words throughout the day with an attitude of kindliness towards yourself. Practice until you know them really well and can use them automatically when you really need them.

When you tune out unhelpful thoughts and tune in to supportive and constructive thoughts you are learning a skill that will last you the whole of your life - so it's well worth making the effort.

Find more resources here...
Download our 'Mood-Changer' worksheet to help you make your list.
Download 'What I need to do' to keep as well as possible worksheet.
Forum and Contact Club
Our Pain Relief section is packed with pages of techniques and suggestions
Pacing information from our website
Pacing Workbook download from our Shop
Jan's best selling Pain Relief Book and CD from our Shop

 

Movement is vital for people with pain. Many of us tend to shy away from exercise in case it makes us worse. So take care with your exercises and approach them gently. Don't push through the pain. Find a routine you can cope with and that will help to keep you flexible and as strong as possible. Movement also encourages endorphins, our body's natural pain relieving agents, and so we feel better too. I do my exercises outside as far as possible so I get the benefit of fresh air as well.

The website below has well-explained, good, all-round exercise plans. There are exercises to cover Endurance, Strength, Balance, and Flexibility. They are designed for older people, which means that they aren't too strenuous for those of us with chronic pain. Take a look and select a few from each section to try. Take care and only perform each exercise once or twice at first and gradually build up.
https://go4life.nia.nih.gov/exercises
Tips for doing exercises safely

Please check with your doctor before starting a new exercise plan to make sure the exercises are suitable for your condition.
 

Take a moment to be comfortable just where you are.
Gently rest your eyes on a point somewhere in front of you.
Withdraw your attention from all distraction around you.
Close your eyes if you wish.
Place your attention on your breath, notice that it's cool as you breathe in and warmer on the out-breath.
Let any thoughts that arise just pass you by, without following them.
Come back to your breath each time you find you start thinking about other things.
Continue like this for a minute or two – or maybe longer.
When you open your eyes, be still for a moment to appreciate any peaceful feelings you now may have.
Carry on with your day, taking those feelings with you.

Use this exercise as often as you like during the day.
PainSupport's Mindfulness page

More moments of peace
Register on The Peace Pulse site and you will receive an automatic hourly chime to remind you to 'stop and breathe'.
Peace Pulse site
Try our downloads
 

Jan's products have been endorsed and highly recommended by Professor Patrick Wall and Dr Chris Wells, leading Consultants in Pain Management. They have also been voted top by panels of people at BackCare.org, Holland & Barrett and Woman's Weekly Magazine. Full details from our Shop

Jan's CD and download tracks always include simple techniques for breathing for pain relief. Also, of course, there are tracks for pure relaxation using visualisation and relaxation techniques. All you need to do is listen to Jan's soothing voice and your pain and tension will float away!

	Get A Good Night's Sleep! Our CD is rated the top sleep CD by Woman's Weekly, it really does work, sleep virtually guaranteed. Download CD or book, including the CD
	Our highly recommended Pain Relief Without Drugs CD is ideal for anyone with pain. The first track is a short talk by Jan, which is followed by five different truly relaxing tracks. Download CD or book, including the CD
	Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief. Download CD
	'Perfect Relaxation' is just what its name says. Eight different tracks of perfect relaxation. Explore a tropical paradise, take a walk by the sea, relax by a stream or discover your own secret hideaway. Download CD
	And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00. Download

Go to our Shop to download or buy CDs or books.
 

We have lots of goodies for you.

Click the links below for your really useful downloadables.

• 'How to Find a Diagnosis' tips and checklist download
• Your 'Be as Well as Possible - Every Day' worksheet
• Your 'Affirmations/Mood Changers/Feel-good Words' worksheet
• Relaxation Collection 1. Visualisation & relaxation techniques
• Relaxation Collection 2. Relaxation & relief from stress and pain
• Step 1 of your goals. Your Goals worksheet
• Step 2 of your goals. Your Goal Achiever worksheet
• Log 1: Diary of your pain levels
• Log 2: How feelings & activities affect your pain