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Step Into the Driver’s Seat: Pain Supported Self-Management Starts Here

Let’s talk about something close to my heart: Pain Supported Self-Management Week, happening from 3rd to 8th February 2025. Now, I know the words self-management might not have you jumping up and down with excitement but hear me out—it’s all about you taking charge of your pain instead of letting it run the show. Living with chronic pain can feel overwhelming, like an uninvited guest who just won’t leave. But self-management isn’t about pretending the pain isn’t there or putting on a brave face all the time—it’s about learning how to work with it, not against it. And that’s where Pain Supported Self-Management Week comes in: to remind you that you’re not alone and to arm you with practical tools to help you live your...

Picking Yourself Up: Getting Back on Track with Your Chronic/Persistent Pain Resolutions

Picking Yourself Up - Chronic/Persistent Pain Resolutions
So, your New Year’s resolutions for managing chronic/persistent pain haven’t gone quite to plan? Don’t beat yourself up about it—you’re human, and chronic/persistent pain can throw even the best intentions off course. The good news? It’s never too late to reset. Let’s take a fresh look at how you can restart those resolutions and set yourself up for success. Step 1: Reassess and Tweak Those Goals First things first, let’s revisit what you set out to do. Were your goals realistic for where you are right now? If not, don’t worry—you can adjust them. Instead of vague resolutions like “I’ll exercise more,” try something specific and achievable, like “I’ll stretch for five minutes every morning.” And remember, baby steps are just as valid as giant...

Celebrate Small Victories: Gratitude and Resilience with Chronic/Persistent Pain

Gratitude and Resilience with Chronic/Persistent Pain
Living with chronic/persistent pain often feels like a constant battle—against your body, your energy levels, and sometimes even your hope. During the holiday season and beyond, this struggle can become more pronounced, as physical limitations and emotional exhaustion can overshadow the moments of joy we’re told to cherish. But what if I told you that gratitude—the simple act of noticing and appreciating the positives in your life—could become a powerful tool in managing chronic/persistent pain? Gratitude doesn’t erase the pain, but it does shift your perspective, allowing moments of light to break through even on the toughest days. In my pain psychology clinics (online and in Milton Keynes) we explore how you can incorporate gratitude into your life and use it to find joy, resilience,...

Bounce Back After the Holidays: Your Guide to Easing Chronic/Persistent Pain and Reclaiming Balance

Your Guide to Easing Chronic/Persistent Pain and Reclaiming Balance
The holiday season, with all its joys and pressures, can be particularly demanding for those living with chronic/persistent pain. The added activities—shopping, decorating, socializing—can take a toll on both the body and mind, leaving many of us feeling drained and in pain once the festivities are over. But recovery isn’t just about physical rest; it’s also about resetting mentally and emotionally. In my pain psychology clinic (online and in Milton Keynes) we discuss how to approach post-holiday recovery holistically, using both physical and psychological strategies to ease pain and restore balance. 1. Quick Recovery Tips for Physical Pain Relief Overexertion during the holidays can lead to flare-ups, but small, manageable actions can provide immediate relief: Gentle Stretches: Loosening tight muscles through light stretches can improve...

Christmas Holiday Harmony: Balancing Relationships and Chronic/Persistent Pain This Season

Balancing Relationships and Chronic/Persistent Pain This Season
The holiday season is often portrayed as a time of joy and connection, but for those living with chronic/persistent pain, it can also bring emotional challenges. Family gatherings, festive events, and the unspoken pressure to “join in the fun” can be overwhelming. In my pain psychology clinic (online and in Milton Keynes) at this time of year we often spend time navigating these expectations, both your own and those of others, it can feel like walking a tightrope—balancing your health with the desire to be present for those you love. The good news? With clear communication, self-compassion, and a shift in focus, it’s possible to maintain meaningful connections while protecting your well-being. 1. Talking to Loved Ones About Limitations One of the hardest parts of...

Festive Joy Without the Flare-Ups: Your Guide to a Balanced Holiday

Your Guide to a Balanced Holiday
As Christmas approaches and Christmas lights are being switched on across the country, the conversations in my pain psychology clinic (on-line and in Milton Keynes) often shift to managing the festive season without flare ups, hence the topic of this blog. The holiday season brings with it a mix of excitement and challenges for everyone, but for those living with chronic/persistent pain, it can feel particularly daunting. The endless to-do lists, social commitments, and high expectations can leave you feeling physically drained and emotionally overwhelmed. However, with thoughtful planning, realistic expectations, and self-compassion, it’s entirely possible to enjoy a joyful and meaningful Christmas, even with chronic/persistent pain as an uninvited guest. Here’s a little guide to help you navigate the season with grace, balance, and...

Chronic Pain and Your Inner Critic: Embrace Self-Compassion Today

Chronic Pain and Your Inner Critic: Embrace Self-Compassion Today
In my pain psychology clinics (both in-person in Milton Keynes and on-line), over time I have noticed how becoming your own best friend can be transformative in managing self-critical thoughts. I have been talking a lot about this my clinics recently, so thought I would share some of the practical strategies to cultivate self-compassion and nurture a more positive relationship with yourself. Embracing Self-Compassion Self-compassion is the cornerstone of becoming your own best friend. It involves treating yourself with the same kindness and understanding you'd offer a close friend facing similar challenges. Acknowledge Your Feelings Recognize that self-critical thoughts are common, especially when dealing with chronic pain or long-term health conditions. Allow yourself to feel these emotions without judgment. Practice Kind Self-Talk Replace harsh self-criticism...

Transform Your Migraine Experience: The Power of Psychological Approaches

Transform Your Migraine Experience: The Power of Psychological Approaches
Managing Migraines: A Psychological Approach When living with chronic pain like migraines, the mental and emotional toll can be just as impactful as the physical discomfort. It’s not uncommon for people to overlook the psychological factors in managing migraines, but that’s where the key to real relief might lie. As someone who has dedicated years to helping people manage chronic /persistent pain, I want to share how psychological strategies can become a powerful part of your migraine management toolkit. The Link Between Mind and Migraine Let’s be clear – migraines are far more than just bad headaches. They’re intricate neurological events that can disrupt every aspect of your life. But while the biological basis of migraines is undeniable, it’s just as important to acknowledge the...

The Psoriasis-Psychology Puzzle: Piecing Together a Comprehensive Treatment Plan

The Psoriasis-Psychology Puzzle: Piecing Together a Comprehensive Treatment Plan
As a Consultant Health Psychologist specialising in long term health conditions, I'm often asked about the role of psychological interventions in managing psoriasis. This blog will take a look at how these approaches, including hypnosis, can make a real difference for those living with this challenging skin condition. Understanding the Mind-Skin Connection Psoriasis isn't just a skin-deep issue - it's a complex condition with both physical and psychological components. The stress of living with psoriasis can exacerbate symptoms, creating a vicious cycle that's hard to break without the right tools. The Psychological Impact of Psoriasis Living with psoriasis can take a significant toll on mental health. Many of my patients report: Anxiety about flare-ups Depression related to appearance concerns Social isolation due to stigma Stress...

From Perfectionism to Progress: A Healthier Mindset for Chronic / Persistent Pain

From Perfectionism to Progress: A Healthier Mindset for Chronic/ Persistent Pain
As a Consultant Health Psychologist with over 25 years of experience working with chronic / persistent pain patients, I've observed how perfectionism can be a significant obstacle to managing long-term health conditions effectively. Let's explore why perfectionism can be detrimental and how we can cultivate a healthier mindset. The Pitfalls of Perfectionism in Chronic Pain Management Perfectionism often acts as a barrier to progress and well-being for those living with chronic pain or other long-term health conditions. Here's why: Unrealistic Expectations Perfectionists tend to set impossibly high standards for themselves, which are especially challenging when dealing with health limitations. For instance, a chronic pain patient might push themselves to maintain the same level of productivity they had before their condition, leading to frustration and disappointment....
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