We all want to know how to calm a flare up right? I think we would all agree flares of pain are no fun. In prior posts, I’ve talked about Red Flags to watch for to know when to go to the ER, and things I’ve learned during my 20-year journey with pain in prior posts, feel free to give them a read.
Let’s be real, what everyone wants to know is how the heck do you make it through the flare. How do you calm it down, make it stop? The REAL answer to this question is it’s different for everyone because everyone’s nervous system is different. My hope is to give you some ideas and options you haven’t tried. As well as encourage you to use the things that already work!
A flare is a response to load – be it the amount of activity, stressors, diet, sleep, etc. The nervous system warns you with an increased alarm and pain. We can drive ourselves crazy trying to figure out what the specific additional load is. So if you can identify what the increase was and modify it, awesome! If can’t, try to let it go.
Here are 6 ideas on how to calm a flare-up
1. Acknowledge the pain is real.
First, understand it’s real. The pain is real. Don’t waste too much time trying to talk yourself out of the pain. Take a deep breath and acknowledge it hurts.
2. Know it will end.
This is a flare, a setback, a moment. It doesn’t define your world. Things will settle down again. Remember times in the past when it has flared and settled. That will happen again.
3. Consider your thoughts and beliefs.
Many people dismiss the impact our thoughts have on our chemistry. Panic is normal. but it really isn’t helpful in settling pain. Try to remind yourself that you are safe, this is pain, but it won’t last forever. Avoidance and Blame are also very common, and also not helpful. Be gentle with yourself. You didn’t mean to increase your pain. Realize that the things you say to yourself during this time can help you, or make things worse. Try to find the sunshine through the clouds.
4. Connect with friends and family.
Long periods of isolation are not good for anyone. It’s important to reach out for help and companionship even when you are hurting. You need your friends for many reasons. I have a support group on FB where you can come for support. I know my online friends helped me smile on some very dark days.
5. Set small goals.
In the midst of a flare, it makes sense to modify your day to deal with the increased pain. It’s ok to change that all-day house cleaning into something that will take 2 days or even 3. Be realistic in the goals you will set to help you return to the life you know and love. Keep up the good work.
6. Create an Action plan
When the pain comes, if you have already set an action plan that can be very helpful. Things you can consider in that plan are:
Relaxation techniques, like breathing
Distraction techniques like TV or reading, or drawing
Movements you enjoy and feel good
People you like being around
Important sayings to repeat when it gets hard
Always Remember
In closing Please know that while Flare-ups stink, they are part of living with persisting pain. Learning to deal with them is part of the process and once you have some confidence behind you I think you will agree, they are just a little easier to roll with.
For more information on flare-ups, check out my online class.
