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Welcome to the PainSupport Newsletter
Editor: Jan Sadler, MBE No.243 June 2015
How to take the Fear out of Flare-ups
by Jan Sadler
woman looking out of window 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,


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


Keep Moving
woman exercising
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.
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.

A question?

Do you have any practical day to day challenges with pain and how it affects your life? If you do, you are welcome to send your question to me for discussion in a future newsletter. You would remain anonymous, of course. Whatever affects your life probably affects many of us. This is a great way to support each other.

Email PainSupport here
or use our online Contact Us form here

Moments of mindfulness
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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

An Invitation…
woman using computer
Find new friends who truly understand

The PainSupport Contact Club

If you're not already a member, why not join our highly successful and popular Confidential Contact Club? There is, of course, no charge! There are lots of lovely people out there who just happen to have pain in their lives but who are determined to make the most of things despite it all.

YOU have much to offer them, and they have much to offer YOU. Ease the pain by sharing life's ups and downs with those who understand.

Here is a wonderful message recently received from Shirley, a UK member of the PainSupport Contact Club,
Hi Jan, Just a quick thank you for the last newsletter. I get such a lot from your newsletters. Also I am now regularly emailing a really nice lady from the Pain Support Contact Club. We have similar problems and it is so good to be in touch. Shirley

Register for the Contact Club at the bottom of the Contact Club page.

To ease the pain of a flare-up - see the products in our shop, books, CDs and 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, 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!

A Good Night's Sleep 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.
CD or book, including the CD
Pain Relief Without Drugs 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.
CD or book, including the CD
Relax and Release your Pain Choose 'Relax & Release your Pain' for lovely relaxation tracks plus self-management tips for pain relief.
Perfect Relaxation '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.
Pacing Workbook And, of course, our popular 'Pacing for Pain Relief Workbook' for just £3.00.

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

They work for me!
A member's recommendation
emu balm
PainSupport member Lynda says,

'I just wanted to share that I use Emu Balm for my back and shoulders which really does help. Medications do not agree with my body but something natural like the balm only serves to help rather than give me more unwanted side effects.

packet of kalmsI also take Kalms which do not take away the pains but do make them more bearable.

I hope these two can help others a little. The balm is available on line and the Kalms are in most chemists. Thanks for your great newsletters. Lynda'

Emu balm

Please tell us!!
If you try any product or idea that helps you in some way please let us know. Even if it only reduces symptoms a little, it may help others too.
Email PainSupport
Contact Us here
code for website link

Please check with your doctor before using, as some herbs and supplements may interact with medication you may be taking. For best and safest results with herbal medicines, please see a qualified medical herbalist.

Just for You - worksheets and downloads all at no charge
NB Print the above two Pain Logs to keep track of your pain and find out what affects it. Use your Logs to show your doctor how your pain affects you.

Discussion Forum
Some of the latest forum topics - join in and have your say!

Volunteers requested for University on-line survey
Lumbar facet joint injections
In constant flare-up
Magnesium oil
Patients' rights
Spinal Cord Stimulator (SCS)

Some of our most popular general interest topics
Our members recommend the latest good books
Laughter is the best medicine
Ideas for easy meals
Hobbies/crafts chat. Sign up to see our photo album of members' craft work
Garden chat. Sign up to see our photo album of members' plants and gardens
'Today I am...' A snapshot into each other’s lives - what's going on with you today?
For those in pain to pass on to family and friends to help them understand
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Visit our Discussion Forum
If you haven't yet been to our forum, take a look and bookmark it. There may well be a question you can answer for someone, or you may want to post a question of your own - or just read the entries, they are always interesting.
Discussion Forum

Or to find friends, you are welcome to join our more confidential
Contact Club

If you haven't done so already, sign up here for our monthly email Newsletter & and your Toolkit for Pain Relief download.

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Words of Wisdom...
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'Life is not what it's supposed to be. It is what it is. The way you cope with it is what makes the difference'
-- Virginia Satir

Laughter is the best medicine

smiling girl cartoon
Someone threw a lump of cheese at me the other day.
I looked at it and thought,
'That’s not very mature.'

I had to give up my job at the dress alteration company.
Apparently I didn't turn up enough.

A friend of mine who has a pessimistic attitude lost his job as a barman.
The trouble was that with him, the glass was always half empty.

We have thousands of jokes in our Laughter is the best medicine series on the Forum, here's a link to all the latest:
Visit our Joke Bank

You are welcome to add some jokes too - as long as they are nice and clean, of course!

Editor's Note

We hope you've enjoyed the PainSupport newsletter and find the information useful. Send us your comments and items for the newsletter, we love to hear from you.

Email PainSupport here
or use our online Contact Us form here
Jan Sadler, MBE

All best wishes - keep smiling - and keep moving!
Jan at PainSupport

More about pain relief here

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You may print the above Newsletter for your own personal and private use but if you wish to use all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.

Many of the tips, treatments, herbs and supplements mentioned in this newsletter are not from medical sources. Check with your doctor and use your own discretion before trying any of the suggestions to ensure they are suitable for your condition and to avoid interaction with any medication you are taking. Always have any undiagnosed pain checked out by a doctor.

PainSupport is not responsible for the content of any other website mentioned. PainSupport NEVER passes on your email address to anyone else without your prior permission.

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© Jan Sadler 2015