Chronic Pain Self-Management Tools
Practical self-management tools and information compiled by Tom to help you build skills, manage the impact of chronic pain, and stay engaged with daily life. Many are free.
Self-management doesn't mean managing pain completely on your own. It means developing skills and strategies that can help you take an active role in managing pain and its impact on your life. Explore the resources below and choose what may be useful for you.
FREE TOOLS FROM CHRONIC PAIN CHAMPIONS
Pain Word Search
A simple activity that offers a lighthearted way to engage with common concepts related to chronic pain.
OPEN WORD SEARCH →Pain Management Bingo
A fun way to recognize small wins, activities, and positive steps in your pain-management journey.
OPEN BINGO →Medical Summary Template
Organize important medical information in one place and make it easier to communicate with your healthcare team.
OPEN TEMPLATE →Medicine List Template
Keep a current medication list handy for appointments, emergencies, and conversations with your healthcare team.
OPEN TEMPLATE →RELAXATION & BREATHING
Breathe to Heal
A guided breathing and relaxation resource that can be explored as part of a personal calming practice.
WATCH →Passive Muscle Relaxation to Calm Your Nervous System
A guided passive muscle-relaxation exercise designed to promote physical relaxation and provide an opportunity to calm the nervous system.
WATCH / LISTEN →Guided Imagery for Pain Relief
A guided imagery exercise that can be explored as part of a relaxation practice.
WATCH →Progressive Muscle Relaxation
A relaxation technique involving deliberate tension and release of muscle groups.
WATCH →Rainforest Sounds
Background sounds that may be useful during quiet time, deep breathing, or meditation.
LISTEN →MINDFULNESS
Mindful Breathing
Learn about mindful breathing and ways mindfulness can be incorporated into everyday life.
MAYO CLINIC →Mindfulness Exercises
Practical mindfulness exercises and information from Mayo Clinic.
MAYO CLINIC →Mindfulness Bell
A short mindfulness meditation that can provide a simple pause during the day.
WATCH →MOVEMENT & EXERCISE
5 of the Best Exercises You Can Ever Do
General exercise information from Harvard Health that can help support overall health and physical activity.
HARVARD HEALTH →Tai Chi Chih
A gentle movement practice emphasizing balance, breathing, and mindful movement.
WATCH →Yoga for Chronic Pain
A gentle yoga session that can be explored as part of an individualized movement practice.
WATCH →APPS & DIGITAL TOOLS
Breathe2Relax
A breathing-focused app designed to teach diaphragmatic breathing and relaxation skills.
BellyBio
An interactive breathing app designed to help users practice and visualize breathing.
Insight Timer
Meditation, mindfulness, sleep, and relaxation resources available through the Insight Timer app.
Mindshift CBT
Cognitive-behavioral strategies and education that can help people work with anxiety and related concerns.
MORE ABOUT CHRONIC PAIN SELF-MANAGEMENT
IASP: Chronic Pain Self-Management
An overview of self-management education and skills that can help people manage pain and its impact on daily life.
LEARN MORE →VA Whole Health: Self-Management of Chronic Pain
Practical information covering activity, goal setting, relaxation, mindfulness, sleep, movement, pain-related thoughts, and other self-management approaches.
LEARN MORE →NCCIH: Pain & Complementary Approaches
Information about complementary approaches for pain, including what research says about potential benefits and safety.
LEARN MORE →External links are provided for informational purposes and convenience. Chronic Pain Champions does not control or endorse third-party websites or their content. Consider your individual circumstances when using any self-management resource.
KEEP BUILDING YOUR SKILLS
Self-management is a process. You don't need to use every tool — start with something that seems useful and give yourself time to learn what works for you.
All information is for educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Use at your own risk.
By accessing/using this website and any related pages/information/products/services, you agree to the terms and conditions.
© 2026 Chronic Pain Champions, LLC
All rights reserved.
For personal, non-commercial use.