A strategy to use when physical and/or emotional pain hooks us in and makes us feel stuck.

You can repeat this strategy whenever you need it: when you’re in a painful flare-up or when you’re starting to feel overwhelmed and need help feeling grounded. Use this as a compassionate invitation to get back to feeling like yourself, especially if you’re feeling flooded with thoughts.

From the onset of a flare-up to an easy check-in, this 5-step strategy can help you manage pain and move through it (instead of getting stuck in it).

1) When you experience a flare-up:

Focusing on your breath allows you to regulate your nervous system and helps ease worry and anxiety that may accompany an unpleasant physical sensation.

Take a moment to tap into your breath (wherever that is in your body). You can also place your right hand on your heart and your left hand on the front of your right shoulder. Stay here for several breath cycles: feeling yourself naturally breathing in and out, and feeling the touch of your hands on your body.

2) Take out a pen and paper:

Write down 5 sensations you notice in your body other than pain.

3) When you feel you are more grounded:

On the same sheet of paper think about the day or week leading up to this flare-up. If you can, see if you can make sense of when and why things became heightened. Don’t overthink this activity.

Allow yourself to zoom out and look at your whole life from a wide lens point of view.

4) Integration (aka moving forward, literally):

Find a simple shape and/or a movement that you feel safe exploring. Take a few minutes to feel the sensations in your body:

• Be present with the movement/shape. Bringing all your attention to the present moment.

• Stay in touch with the sensations of your whole body, not just the parts that hurt.

• Allow your attention to ebb and flow from the parts that hurt to the other parts of your body.

The mission in moving forward is to create space for the parts that hurt while also bringing your awareness to other parts of your body that aren’t in pain and want your attention (like your ear lobe!). There are parts of your brain that are trying to protect you, so focusing your attention on parts that hurt is normal, but we don’t want to get stuck in these parts, we want to move through them.

Do this for several breaths, or minutes, whatever feels comfortable to you.

5) Lastly, reassess (check-in):

Take a moment to check-in with yourself and evaluate how you’re feeling right after the activities above.

Take your pen and paper and write down whatever comes into your awareness. What do you notice?

This strategy is perfect to use as part of a daily routine, perhaps right after a shower or before bed. Even when things are great, think of this as building your window of tolerance for life’s detours, especially around pain.

This information is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding treatment, medications/supplements, or any medical diagnoses. This information is intended for educational purposes only and is in no way to substitute the advice of a licensed healthcare professional.