Our newsletter and website are here to help you to live the best life you can despite your chronic pain.
Our Forum is always open for your questions and comments and our Shop is always open for books and relaxation CDs and Downloads.
Plus we have a special summer sale offer with 20% off all CDs.
 
 

Last month I mentioned that I had a major flare-up of pain. The one thing that helped me most of all was to stick to my daily routine as far as possible. The regular activities gave some pattern and shape to the days. The routine saved me from getting low and kept me on an even keel.

When we're in pain, we're sometimes so overwhelmed that we forget the useful activities and techniques we've learnt along the way. And yet there is so much we can do to ease the pain, to keep us hopeful and to stay calm and forward thinking.

This is where a regular daily routine will help. Routines help us get things done without having to think too hard about what we need to do next.

Below are just a few of the items that I've built into my regular daily routine. I stick to my routine as far as possible. If I can't do all my exercises I cut back, the same with the walks, but I do as much as I can.

Some of my Daily Routine items

• Eat regular healthy meals.
• Exercise around the same time every morning and afternoon.
• Meditate and relax after exercising.
• Step back from life every hour and take 'breathing breaks' (see the next article further below).
• Take hot baths for pain relief a couple of times a day, plus hot/cold packs.
• Do something that I really enjoy every day.
• Use soothing creams and gels, like BioFreeze and Emu Oil.
• Take short walks throughout the day. Enjoy nature while I'm out.
• Keep my 'goodybag' beside me (see article further below).
• Before bed, write a brief list of anything extra that needs to be done the next day. Then there's no need to think about it during the night.
• When settling down to sleep, remember and re-live any moments of enjoyment from the day.

I would urge you to write your own Daily Routine list. It is so worthwhile to take the time now to think about what you actually need to do to help you cope with the pain.

Your list will be different from mine as you know best what works for you. Use the list every day as a reminder of what to do. Place it somewhere prominent or put it on your phone or tablet.

A regular routine will help to support you every day, not just when you have a flare-up of pain. And if you do have a flare-up – you will know what to do - automatically.

You are welcome to use the worksheet pictured on the left to make your list.
Here's your printable 'Daily Routine' worksheet.

Find out more about relieving pain...
Pacing information from our website
Pacing Workbook from our shop
Jan's best selling Pain Relief Book and CD from our shop

 

Every now and then throughout the day, come into the present and concentrate on deep, slow breathing for a calming effect. Here's how...

1. STOP what you're doing - bring your attention to your body.
2. Breathe in gently through your nose right down into your abdomen.
3. Let the breath out softly, with a gentle sigh, through a slightly opened mouth.
4. Imagine all the pain flows out with your breath...
5. Notice the release of tension in your body...
6. Enjoy the feelings of calm and of being in control.

Take 2 - 6 slow breaths like this when you feel under pressure from pain or stress.

Even better, of course, is a 10-15 minute relaxation session where you can totally relax and let go of tension. You will really notice how the pain just flows away. We have some lovely CDs and downloads to help and inspire you.
Our Shop

The Oxford Mindfulness website has lots of resources. Scroll to the end of the page at the link below for a 3 minute mindfulness exercise.
Find out more here
 

We all have good days and less good days. Learn to make the most of your good days and to make the best of the others.

Prepare in advance for things you can do when you are limited with your activities, for example:

• Have a stack of books, magazines or DVDs to read/watch.
• Collect a pile of crosswords from your newspaper so that you have the next day's answers in case you get frustrated with a clue! Or buy a crossword or sudoku book.
• Buy or make some cards and send those to friends and family instead of e-mails or texts.
• Collect some relaxation CDs or have Downloads on your phone or tablet.
• Pencils and drawing pad.
• Keep in some special treats, a perfumed candle to light beside a warm bath, a bar of chocolate, packet of nuts, or favourite snack or drink.
• A journal - to write down and focus on what you DO have in your life instead of what you're missing.

Look in our 'Free For You' section below for free downloads of relaxation ideas and pain logs to help you keep track of your progress.

What will you put in your basket? Be prepared! Start your collection today.
 

All of Jan's CDs have been voted top relaxation CDs by people such as BackCare.org, Holland and Barrett and Woman's Weekly Magazine. Full details from our Shop Plus we have a special summer sale offer with 20% off all CDs.

	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

Jan's CDs 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!

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

We have lots of goodies for you.

Links for your really useful downloadables.

• 'How to Find a Diagnosis' tips and checklist download
• Your 'How to 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