Self-management resources
Use these helpful tools
5 of the best exercises you can ever do
10 Habits of Highly Resilient People
50 ways to live well, despite pain
Breathe to Heal | Max Strom | TEDxCapeMay (18:32)
Chronic pain self-management: Pacing and goal setting
Control what you can control
Headache Elimination Diet
How Cognitive Control Can Boost Well-Being
How to Forgive Someone Who Traumatized You (Chronic Pain Champions member)
Mindful Breathing (Mayo Clinic)
Mindfulness Bell - A 5 Minute Mindfulness Meditation (5:24)
Mindfulness exercises
Mindfulness for Physical Pain
Neuroscience shows listening to music has kind of the same effect as meditation
Pacing and goal setting
Passive Muscle Relaxation to Manage Anxiety and Stress (12:40)
Positive thinking: Stop negative self-talk to reduce stress
Progressive Muscle Relaxation to Manage Anxiety and Stress (15:00)
Self-compassion
Sleepy Time Sensation (YouTube channel of soothing sounds)
Tai Chi Chih - Joy Through Movement (50:08)
Tips for better sleep
Tips for people living with chronic pain - add your suggestions to the bulletin board
Tools for recovery – Plan for Flare ups
Tools for recovery – Boom or bust vs pacing (Chronic Pain Champions member)
Use mindfulness to cope with chronic pain
Yoga For Chronic Pain | Yoga With Adriene (25:33)
Watch these videos (YouTube)
Chronic Pain - Is it All in Their Head? - Dr. Daniel J. Clauw (1:54)
Chronic Pain Management – Non-drug therapies - Dr. Daniel Clauw (18:59)
Current Approaches to Helping the Tinnitus Patient - Dr. Richard Tyler, UIHC (53:51)
Dr. Sletten Discussing Central Sensitization Syndrome - Dr. Christopher Sletten (13:21)
Getting a Grip on Pain and the Brain - Lorimer Moseley (40:41)
Let's Talk About Pain - Dr. Andrea Furlan (a series of videos)
Making Sense of Disabling Back Pain - Peter O’Sullivan Koadlow Lecture 2021 (1:30)
Pain and Me: Tamar Pincus talks about chronic pain, acceptance, and commitment (3:06)
Pain Rehabilitation Center: Mayo Clinic Radio (9:44)
Pain, the Brain and Your Amazing Protectometer - Lorimer Moseley (1:23:09)
The Hardest Pill to Swallow | Tracy Jackson | TEDxNashville (18:44)
The Truth About Managing Chronic Pain (w/Dr. Rachel Zoffness) - ZDoggMD (1:39)
Treating Pain Using the Brain - David Butler (1:15)
Understanding pain & what to do about it in less than 5 minutes - Defense & Veterans Center for Integrative Pain Management (5:00)
Unlocking the Medicine Box in Your Mind - Dr. Beth Darnall (37:42)
What Chronic Pain Has Taught Me About Resilience - Dr. Trung Ngo (16:49)
Download these apps (links to App Store for more information)
1step2life (Chronic Pain Champions member)
Bellybio
Breath2Relax
Calm
Curable
Headspace
Mindfulness Bell
The Breathing App
Read these books/guides
Back in Control - Dr. David Hanscom (Chronic Pain Champions member)
Chronic Pain Rehabilitation: Active pain management that helps you get back to the life you love - Evan Parks (Chronic Pain Champions member)
Chronic Pain Won't Stop Me: Tools to Make the Most of Life, Despite Chronic Pain - Tom Bowen (my free e-book)
Living Well with Chronic Pain - U.S. Pain Foundation (free e-book)
Living well with pain - Ben Cormack (free e-book)
Mayo Clinic Guide to Fibromyalgia - Mayo Clinic
Mayo Clinic Guide to Pain Relief, Second Edition - Mayo Clinic
Nothing To Fear. Just A Noise In My Ear. - Tom Bowen (my free tinnitus e-book for children)
Pain Guide - University of Michigan Chronic Pain and Fatigue Research Center (free digital guide)
Pain Management Guide Book - The Honest Physio (free e-book)
Pain Toolkit - Pete Moore
Restoring Venus: A Journey from Chronic Pain to Possibilities - Amy Eicher (Chronic Pain Champions member)
Stories of Hope: For those who want to learn to live well with pain - Amy Eicher (Chronic Pain Champions member)
The Chronic Pain and Illness Workbook for Teens - Dr. Rachel Zoffness (Chronic Pain Champions Member)
The Explain Pain Handbook Protectometer - Dr. David Butler and Professor Lorimer Moseley
The Mayo Clinic Guide to Pain Relief - DVD Course - Mayo Clinic
The Pain-Free Mindset – 7 Steps to Taking Control & Overcoming Chronic Pain - Dr. Deepak Ravindran
The Painful Truth: The new science of why we hurt and how we can heal - Dr. Monty Lyman
The Pain Management Workbook - Dr. Rachel Zoffness (Chronic Pain Champions member)
Get the news
Pain News Network
Practical Pain Management (I'm a patient advocate on the Practical Pain Management Editorial Board)
Relief: Pain Research News, Insights, and Ideas (IASP Pain Research Forum)
Science Daily Pain Control News
Stat
Hear the latest (podcasts)
Airing Pain
Back in Control (Chronic Pain Champions member)
Compass Opioid Stewardship (produced for clinicians, but useful information for patients, too)
Courage for Pain (Chronic Pain Champions member)
Empowered Beyond Pain
Pain Reframed
The 15 Minute Pain Experience (Chronic Pain Champions member)
The Knowledge Exchange (Chronic Pain Champions member)
ZDOGG MD
Listen/watch my interviews
Book Plug - Chronic Pain Won't Stop Me (Part of Footsteps Festival 2021)
Compass Opioid Stewardship - Learning to Champion Chronic Pain
Pain Toolkit
The 15 Minute Pain Experience (The Chronic Pain Experience)
The 15 Minute Pain Experience (Community for the win)
The Knowledge Exchange
Learn from these
American Chronic Pain Association
American Migraine Foundation
American Sleep Association
American Tinnitus Association
Australian Pain Management Association
British Pain Society
Chronic Pain Ireland
Institute for Chronic Pain
National Fibromyalgia Association
Osteoarthritis/Arthritis Association
Start Your Recovery
The Foundation for Peripheral Neuropathy
U.S. Pain Foundation
US Association for the Study of Pain
Read these blogs
1step2life blog (Chronic Pain Champions member)
Back in Control blog (Chronic Pain Champions member)
Chronic Pain Champions blog (check out the archives and categories from the home page)
Chronic Warrior blog (Chronic Pain Champions member)
Healthskills blog (written primarily for clinicians, but useful information)
Restoring Venus blog (Chronic Pain Champions member)
Visit these sites
Back in Control
Chronic Pain and Fatigue Research Center (University of Michigan)
Flippin’ Pain
Institute for Chronic Pain
Pain Guide (University of Michigan)
Retrain Pain
Tame the Beast
Get some help (interdisciplinary pain rehabilitation programs)
In the U.S.
Brooks Pain Rehabilitation Program - Florida
Cleveland Clinic Chronic Pain Rehabilitation Program - Ohio
Dartmouth-Hitchcock Medical Center Functional Restoration Program - New Hampshire
John Hopkins Pain Treatment Center - Maryland
Mary Free Bed Pain Rehabilitation Program - Michigan (Chronic Pain Champions member)
Mayo Clinic Pain Rehabilitation Center - Minnesota, Florida, Arizona (the program I attended - highly recommend!)
MUSC Health Pain Rehabilitation Program - South Carolina
Nebraska Medicine Chronic Pain Management Program - Nebraska
Shirley Ryan AbilityLab - Illinois
Stanford Pain Rehabilitation Program - California
University of Toledo Pain Rehabilitation - Ohio
Outside the U.S.
Albury Wodonga Health Chronic Pain Management Program - Australia (Vic)
Manchester & Salford Pain Centre Pain Management Programme - England
Mt Wilga Private Rehabilitation Hospital - Australia (New South Wales)
Michael G. DeGroote Pain Clinic - Canada (Hamilton)
Guys and St Thomas' Pain Management and Neuromodulation Centre - England
Royal National Orthopaedic Hospital UK Pain Management & Active Back Programmes - England
St George Chronic Pain Self Management Pain Service - England
Transitional Pain Service - Canada (Toronto)
Connect with people
Adelaide Pain Support Network Facebook group (Adelaide, Australia)
Attitude of Gratitude With Chronic Pain Facebook group
American Chronic Pain Association local support groups
Chronic Pain Champions – No Whining Allowed Facebook group (my group)
Exploring Pain: Research & Meaning Facebook group (geared more to clinicians and pain science but open to patients)
Journaling Through Pain Facebook group (Chronic Pain Champions member)
National Suicide Prevention Lifeline
Opioid, Gabapentinoid, Antidepressant Tapering Support Group Facebook group
Pain Reframed Facebook group (geared more to clinicians and pain science but open to patients)
People in Pain Network local support groups (Canada)
The Knowledge Exchange Facebook group (geared more to clinicians and pain science but open to patients - Chronic Pain Champions member)
Use these templates/forms
Medical summary template
Medicine list template
Pain concerns form
Play to win
Chronic Pain Champion word search
(think how each word applies to your pain journey and how you can champion pain)
- Online version
- Print version
Chronic Pain Champion bingo
(mark boxes as you complete them each day or use a reminder of tools you can use to manage pain)
Have a laugh (some of my favorite video clips)
Airplane Classic Scenes
Back to School - Professor Terguson Loses It Scene
Chippendales Audition - SNL
Fire Marshall Bill at Magic Show
Funny signs, headlines and more
Homes for Every Homebuyer: Trolls - Realtor.com®
Monty Python Olympics
More Cowbell - SNL
"Weird Al" Yankovic - Fat
"Weird Al" Yankovic - Like A Surgeon
"Weird Al" Yankovic - Living With A Hernia
"Weird Al" Yankovic - Perform This Way
"Weird Al" Yankovic - Smells Like Nirvana
"Weird Al" Yankovic - Wanna be Your Lover
Learning to Champion Chronic Pain
5 of the best exercises you can ever do
10 Habits of Highly Resilient People
50 ways to live well, despite pain
Breathe to Heal | Max Strom | TEDxCapeMay (18:32)
Chronic pain self-management: Pacing and goal setting
Control what you can control
Headache Elimination Diet
How Cognitive Control Can Boost Well-Being
How to Forgive Someone Who Traumatized You (Chronic Pain Champions member)
Mindful Breathing (Mayo Clinic)
Mindfulness Bell - A 5 Minute Mindfulness Meditation (5:24)
Mindfulness exercises
Mindfulness for Physical Pain
Neuroscience shows listening to music has kind of the same effect as meditation
Pacing and goal setting
Passive Muscle Relaxation to Manage Anxiety and Stress (12:40)
Positive thinking: Stop negative self-talk to reduce stress
Progressive Muscle Relaxation to Manage Anxiety and Stress (15:00)
Self-compassion
Sleepy Time Sensation (YouTube channel of soothing sounds)
Tai Chi Chih - Joy Through Movement (50:08)
Tips for better sleep
Tips for people living with chronic pain - add your suggestions to the bulletin board
Tools for recovery – Plan for Flare ups
Tools for recovery – Boom or bust vs pacing (Chronic Pain Champions member)
Use mindfulness to cope with chronic pain
Yoga For Chronic Pain | Yoga With Adriene (25:33)
Watch these videos (YouTube)
Chronic Pain - Is it All in Their Head? - Dr. Daniel J. Clauw (1:54)
Chronic Pain Management – Non-drug therapies - Dr. Daniel Clauw (18:59)
Current Approaches to Helping the Tinnitus Patient - Dr. Richard Tyler, UIHC (53:51)
Dr. Sletten Discussing Central Sensitization Syndrome - Dr. Christopher Sletten (13:21)
Getting a Grip on Pain and the Brain - Lorimer Moseley (40:41)
Let's Talk About Pain - Dr. Andrea Furlan (a series of videos)
Making Sense of Disabling Back Pain - Peter O’Sullivan Koadlow Lecture 2021 (1:30)
Pain and Me: Tamar Pincus talks about chronic pain, acceptance, and commitment (3:06)
Pain Rehabilitation Center: Mayo Clinic Radio (9:44)
Pain, the Brain and Your Amazing Protectometer - Lorimer Moseley (1:23:09)
The Hardest Pill to Swallow | Tracy Jackson | TEDxNashville (18:44)
The Truth About Managing Chronic Pain (w/Dr. Rachel Zoffness) - ZDoggMD (1:39)
Treating Pain Using the Brain - David Butler (1:15)
Understanding pain & what to do about it in less than 5 minutes - Defense & Veterans Center for Integrative Pain Management (5:00)
Unlocking the Medicine Box in Your Mind - Dr. Beth Darnall (37:42)
What Chronic Pain Has Taught Me About Resilience - Dr. Trung Ngo (16:49)
Download these apps (links to App Store for more information)
1step2life (Chronic Pain Champions member)
Bellybio
Breath2Relax
Calm
Curable
Headspace
Mindfulness Bell
The Breathing App
Read these books/guides
Back in Control - Dr. David Hanscom (Chronic Pain Champions member)
Chronic Pain Rehabilitation: Active pain management that helps you get back to the life you love - Evan Parks (Chronic Pain Champions member)
Chronic Pain Won't Stop Me: Tools to Make the Most of Life, Despite Chronic Pain - Tom Bowen (my free e-book)
Living Well with Chronic Pain - U.S. Pain Foundation (free e-book)
Living well with pain - Ben Cormack (free e-book)
Mayo Clinic Guide to Fibromyalgia - Mayo Clinic
Mayo Clinic Guide to Pain Relief, Second Edition - Mayo Clinic
Nothing To Fear. Just A Noise In My Ear. - Tom Bowen (my free tinnitus e-book for children)
Pain Guide - University of Michigan Chronic Pain and Fatigue Research Center (free digital guide)
Pain Management Guide Book - The Honest Physio (free e-book)
Pain Toolkit - Pete Moore
Restoring Venus: A Journey from Chronic Pain to Possibilities - Amy Eicher (Chronic Pain Champions member)
Stories of Hope: For those who want to learn to live well with pain - Amy Eicher (Chronic Pain Champions member)
The Chronic Pain and Illness Workbook for Teens - Dr. Rachel Zoffness (Chronic Pain Champions Member)
The Explain Pain Handbook Protectometer - Dr. David Butler and Professor Lorimer Moseley
The Mayo Clinic Guide to Pain Relief - DVD Course - Mayo Clinic
The Pain-Free Mindset – 7 Steps to Taking Control & Overcoming Chronic Pain - Dr. Deepak Ravindran
The Painful Truth: The new science of why we hurt and how we can heal - Dr. Monty Lyman
The Pain Management Workbook - Dr. Rachel Zoffness (Chronic Pain Champions member)
Get the news
Pain News Network
Practical Pain Management (I'm a patient advocate on the Practical Pain Management Editorial Board)
Relief: Pain Research News, Insights, and Ideas (IASP Pain Research Forum)
Science Daily Pain Control News
Stat
Hear the latest (podcasts)
Airing Pain
Back in Control (Chronic Pain Champions member)
Compass Opioid Stewardship (produced for clinicians, but useful information for patients, too)
Courage for Pain (Chronic Pain Champions member)
Empowered Beyond Pain
Pain Reframed
The 15 Minute Pain Experience (Chronic Pain Champions member)
The Knowledge Exchange (Chronic Pain Champions member)
ZDOGG MD
Listen/watch my interviews
Book Plug - Chronic Pain Won't Stop Me (Part of Footsteps Festival 2021)
Compass Opioid Stewardship - Learning to Champion Chronic Pain
Pain Toolkit
The 15 Minute Pain Experience (The Chronic Pain Experience)
The 15 Minute Pain Experience (Community for the win)
The Knowledge Exchange
Learn from these
American Chronic Pain Association
American Migraine Foundation
American Sleep Association
American Tinnitus Association
Australian Pain Management Association
British Pain Society
Chronic Pain Ireland
Institute for Chronic Pain
National Fibromyalgia Association
Osteoarthritis/Arthritis Association
Start Your Recovery
The Foundation for Peripheral Neuropathy
U.S. Pain Foundation
US Association for the Study of Pain
Read these blogs
1step2life blog (Chronic Pain Champions member)
Back in Control blog (Chronic Pain Champions member)
Chronic Pain Champions blog (check out the archives and categories from the home page)
Chronic Warrior blog (Chronic Pain Champions member)
Healthskills blog (written primarily for clinicians, but useful information)
Restoring Venus blog (Chronic Pain Champions member)
Visit these sites
Back in Control
Chronic Pain and Fatigue Research Center (University of Michigan)
Flippin’ Pain
Institute for Chronic Pain
Pain Guide (University of Michigan)
Retrain Pain
Tame the Beast
Get some help (interdisciplinary pain rehabilitation programs)
In the U.S.
Brooks Pain Rehabilitation Program - Florida
Cleveland Clinic Chronic Pain Rehabilitation Program - Ohio
Dartmouth-Hitchcock Medical Center Functional Restoration Program - New Hampshire
John Hopkins Pain Treatment Center - Maryland
Mary Free Bed Pain Rehabilitation Program - Michigan (Chronic Pain Champions member)
Mayo Clinic Pain Rehabilitation Center - Minnesota, Florida, Arizona (the program I attended - highly recommend!)
MUSC Health Pain Rehabilitation Program - South Carolina
Nebraska Medicine Chronic Pain Management Program - Nebraska
Shirley Ryan AbilityLab - Illinois
Stanford Pain Rehabilitation Program - California
University of Toledo Pain Rehabilitation - Ohio
Outside the U.S.
Albury Wodonga Health Chronic Pain Management Program - Australia (Vic)
Manchester & Salford Pain Centre Pain Management Programme - England
Mt Wilga Private Rehabilitation Hospital - Australia (New South Wales)
Michael G. DeGroote Pain Clinic - Canada (Hamilton)
Guys and St Thomas' Pain Management and Neuromodulation Centre - England
Royal National Orthopaedic Hospital UK Pain Management & Active Back Programmes - England
St George Chronic Pain Self Management Pain Service - England
Transitional Pain Service - Canada (Toronto)
Connect with people
Adelaide Pain Support Network Facebook group (Adelaide, Australia)
Attitude of Gratitude With Chronic Pain Facebook group
American Chronic Pain Association local support groups
Chronic Pain Champions – No Whining Allowed Facebook group (my group)
Exploring Pain: Research & Meaning Facebook group (geared more to clinicians and pain science but open to patients)
Journaling Through Pain Facebook group (Chronic Pain Champions member)
National Suicide Prevention Lifeline
Opioid, Gabapentinoid, Antidepressant Tapering Support Group Facebook group
Pain Reframed Facebook group (geared more to clinicians and pain science but open to patients)
People in Pain Network local support groups (Canada)
The Knowledge Exchange Facebook group (geared more to clinicians and pain science but open to patients - Chronic Pain Champions member)
Use these templates/forms
Medical summary template
Medicine list template
Pain concerns form
Play to win
Chronic Pain Champion word search
(think how each word applies to your pain journey and how you can champion pain)
- Online version
- Print version
Chronic Pain Champion bingo
(mark boxes as you complete them each day or use a reminder of tools you can use to manage pain)
Have a laugh (some of my favorite video clips)
Airplane Classic Scenes
Back to School - Professor Terguson Loses It Scene
Chippendales Audition - SNL
Fire Marshall Bill at Magic Show
Funny signs, headlines and more
Homes for Every Homebuyer: Trolls - Realtor.com®
Monty Python Olympics
More Cowbell - SNL
"Weird Al" Yankovic - Fat
"Weird Al" Yankovic - Like A Surgeon
"Weird Al" Yankovic - Living With A Hernia
"Weird Al" Yankovic - Perform This Way
"Weird Al" Yankovic - Smells Like Nirvana
"Weird Al" Yankovic - Wanna be Your Lover
Learning to Champion Chronic Pain
