Relapses
Managing your chronic pain takes time, and there's a chance you may experience some difficult days along the way. Here are some strategies that can help you maintain your progress and avoid relapses.
Five ways to stay in control.*
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Plan your day. When you specifically schedule time for something - such as exercise
or going to a movie - you're more likely to do it. Also use to-do lists or notes on a calendar
to remind you of your priorities.
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Seek and accept support. Accepting help from others isn't a sign of weakness, nor does
it mean that you're failing. You need support from others to keep you on track, and to help
you when you have difficult days. In addition to support from family and friends, consider
joining a chronic pain support group.
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Work with your doctor. Your doctor can be one of your biggest advocates.
Keep your doctor updated on your progress, and any obstacles you may encounter. Often, he or
she can help you overcome those obstacles.
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Prepare for challenging situations. Make a list of situations that could disrupt the
positive lifestyle changes you've made. Whatever they are, prepare a response plan that you
can activate when needed.
Perhaps you've been walking for 30 minutes each day, but you know the weather will soon change and you don't like being outside in the snow or cold. How do you still fit in your 30-minute walk each day? One option might be to walk indoors at a nearby mall. Or, perhaps, a local school allows indoor walking during certain hours. You might also consider purchasing a treadmill.
If pain limits your exercise, ask your physician or therapist for alternatives. For example, swimming may have less impact on your joints than walking. A recumbent bicycle can place less strain on your back than a traditional bicycle.
- Reward yourself. Rewards are a great way to reinforce positive change. When you reach a goal or successfully execute one of your pain strategies, treat yourself to something enjoyable - perhaps a movie, a sporting event or a massage.
* Content adapted from Mayo Clinic article Ten Ways to Stay in Control, (www.mayoclinic.com)
