Self-management skills and strategies
Active self-management is something done by the person living with pain to manage their situation without the need to avoid or escape the pain..
It’s a “person-centered” approach focused on the individual, addressing the underlying biopsychosocial components of pain, not just the condition or symptoms.
The person living with pain becomes involved in their health management and recovery as their clinician works as a guide or coach instead of a fixer to help the person develop skills and strategies to manage their condition along their journey.
Active self-management helps build resilience and increase function while activating the body’s parasympathetic nervous system to break the chronic pain cycle. The person in pain becomes empowered with what they need to be independent, manage stress, and work through their problems – creating a sense of control over life and the pain.
Below are links to skills and strategies to learn and practice.
Making sense of pain
Refer to the Education tab for more information
Changing thoughts, feelings, and behaviors
Relaxation techniques
Mindfulness
Movement exercises
Moderation and modification (pacing)
Resilience
Forgiveness and gratitude
Other
External links are not maintained by or are in any way affiliated with Chronic Pain Champions, LLC, and are provided for information only as a convenience. They don't constitute an endorsement, representation or warranty of any third party. If you decide to access a linked website, you do so at your own risk. Your use of other websites is subject to the terms of use for such sites.
It’s a “person-centered” approach focused on the individual, addressing the underlying biopsychosocial components of pain, not just the condition or symptoms.
The person living with pain becomes involved in their health management and recovery as their clinician works as a guide or coach instead of a fixer to help the person develop skills and strategies to manage their condition along their journey.
Active self-management helps build resilience and increase function while activating the body’s parasympathetic nervous system to break the chronic pain cycle. The person in pain becomes empowered with what they need to be independent, manage stress, and work through their problems – creating a sense of control over life and the pain.
Below are links to skills and strategies to learn and practice.
Making sense of pain
Refer to the Education tab for more information
- #1 Cause Of Chronic Pain & A Decreased Lifespan! - Heal Pain Without Medication | Peter O'Sullivan (2:13:13)
- Central Sensitization Syndrome (CSS) - Dr. Christopher Sletten (22:19)
- Dr. Rachel Zoffness on the Science of Pain: Myths, Truths, and Understanding - Finding Mastery (1:05:44)
- Learning to Champion Chronic Pain: An Interview with Tom Bowen - Compass Opioid Stewardship (1:18:16) (my interview)
- Making Sense of Disabling Back Pain - Peter O’Sullivan Koadlow Lecture 2021 (1:30:29)
- Strategies for Coping with Chronic Pain - Dr. Matthew Schumann (1:02:17)
- Tame the Beast – It's time to rethink persistent pain - Lorimer Mosely (5:00)
- TEDxAdelaide - Lorimer Moseley - Why Things Hurt (14:32)
- The Truth About Managing Chronic Pain (w/Dr. Rachel Zoffness) - ZDoggMD (1:39:10)
- Understanding Pain Video - Beyond Pain (11:44)
- What? Pain is complex - the overflowing cup analogy of pain – Greg Lehman (1:3
Changing thoughts, feelings, and behaviors
- 12 Reasons To Be Happier - Dr. Amit Sood, Mayo Clinic (5:05)
- Anger management: 10 tips to tame your temper
- Are You a Perfectionist? (2:09)
- Cognitive Behavioral Therapy for Chronic Pain
- Cognitive Behavioral Therapy (CBT) to Help Chronic Pain
- Cognitive Restructuring Worksheet
- DIM SIM Therapy
- Doing What Matters in Times of Stress: An Illustrated Guide
- How Cognitive Control Can Boost Well-Being
- How to Stop Your Pain with Your Mind
- How To Use CBT Thought Records To Change The Way You Feel
- Managing Chronic Pain: A Cognitive-Behavioral Therapy Approach
- Pain, the Brain and Your Amazing Protectometer - Lorimer Moseley (1:23:09) - DIMS and SIMS
- Positive thinking: Stop negative self-talk to reduce stress
- Relaxing affirmations for chronic pain (29:51)
- Replacement Thought Examples
- Top 10 Ways to Reduce Anxiety
- Understanding The Difference Between Pain and Suffering
- What is CBT?
- When Chronic Pain Leads to Chronic Anger
Relaxation techniques
- Audio Meditation - Visualize your Pain (9:54)
- Breathe Bubble | Breathe Exercises - Sea - Think Nothing Exercise - Calm (2:11)
- Calm YouTube channel - a variety of helpful videos
- Guided Imagery for Pain Relief (9:55)
- Guided Imagery Practice For Pain (9:43)
- Guided Meditation for Chronic Pain & Fibromyalgia (13:19)
- Meditation for chronic pain (7:02)
- Passive Muscle Relaxation (37:28)
- Passive Muscle Relaxation (15:39)
- Progressive Muscle Relaxation to Manage Anxiety and Stress (15:00)
- Rainforest Sounds (2:29:30) - perfect background for deep breathing or quiet meditation
- Sleepy Time Sensation (YouTube channel of soothing sounds)
- Take a deep breath - Calm (2:59)
Mindfulness
- Mindful Breathing (Mayo Clinic)
- Mindfulness Bell - A 5 Minute Mindfulness Meditation (5:24)
- Mindfulness exercises
- Mindfulness for Physical Pain
- Use mindfulness to cope with chronic pain
Movement exercises
- 5 of the best exercises you can ever do
- Tai Chi Chih - Joy Through Movement (50:08)
- Yoga For Chronic Pain | Yoga With Adriene (25:33)
Moderation and modification (pacing)
- Activity Pacing
- Activity pacing: moving beyond taking breaks and slowing down
- Chronic pain self-management: Pacing and goal setting
- Goal Setting for Pain Rehabilitation
- Pacing For Pain
- Pacing – how to manage your pain and stay active
- The role of avoidance, pacing, and other activity patterns in chronic pain
- Tools for recovery – Boom or bust vs pacing (Chronic Pain Champions member)
- What Goals Have You Set Recently? (my blog post)
Resilience
- 10 Habits of Highly Resilient People
- How to Build Resilience and Boost Your Mental Health
- What Chronic Pain Has Taught Me About Resilience - Dr. Trung Ngo (16:49)
Forgiveness and gratitude
- 13 Most Popular Gratitude Exercises & Activities
- A Grateful Day with Brother David Steindl-Rast (5:22)
- How to Forgive in Six Steps
- How to Forgive Someone Who Traumatized You
- How Mindfulness and Gratitude Go Hand in Hand
- The importance of forgiveness and gratitude (my blog post)
- The power of forgiveness (3:28)
- Your 5-day gratitude challenge: 5 exercises to increase your gratefulness
Other
- 50 ways to live well, despite pain (my paper)
- Break Free from Chronic Pain education course (my paid course)
- Control what you can control (my paper)
- Flare-up Management Planning
- How to Humor Your Stress | Loretta LaRoche | TEDxNewBedford (20:50)
- How to Move Patients from Passive Management to Active Self-Management (my article)
- Neuroscience shows listening to music has kind of the same effect as meditation
- Self-Management of Chronic Pain
- Self-Compassion Guided Practices and Exercises
- Supported Self-Management—From a Lived Experience Perspective
- Tips for better sleep (my paper)
- Tips for people living with chronic pain - add your suggestions to the bulletin board (my project)
- Tools for recovery – Plan for Flare ups (Chronic Pain Champions member
External links are not maintained by or are in any way affiliated with Chronic Pain Champions, LLC, and are provided for information only as a convenience. They don't constitute an endorsement, representation or warranty of any third party. If you decide to access a linked website, you do so at your own risk. Your use of other websites is subject to the terms of use for such sites.
CHRONIC PAIN CHAMPIONS, LLC AND THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
All information is for educational purposes only. Use at your own risk.
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PLEASE SEE THE DISCLAIMER PAGE TO LEARN MORE.
All information is for educational purposes only. Use at your own risk.
By accessing/using this website and any related pages/information/products/services, you agree to the terms and conditions.
PLEASE SEE THE DISCLAIMER PAGE TO LEARN MORE.
©2024
Chronic Pain Champions, LLC
All rights reserved.
For personal, non-commercial use.
Chronic Pain Champions, LLC
All rights reserved.
For personal, non-commercial use.