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 leaps.
Step 2: Start Small (Really Small!)
You don’t have to overhaul your whole routine overnight. Small, manageable changes are the way forward. For instance, if regular exercise feels daunting, why not start with a gentle daily walk or a couple of easy stretches? Success builds momentum, and every little bit helps.
Step 3: Be Kind to Yourself
Dealing with chronic/persistent pain is tough enough without piling on self-criticism. Setbacks are normal—whether it’s missing a day of exercise or struggling with a flare-up. Instead of beating yourself up, focus on what you have achieved and remind yourself that progress, no matter how small, is still progress.
Step 4: Refresh Your Pain Management Plan
Your plan should work for you, not against you. If you don’t have one—or your current one isn’t cutting it—have a chat with your healthcare provider. Pain management might involve a mix of physical therapy, medication, and psychological approaches like relaxation or mindfulness, or using heat/ice packs. Tailoring your plan can make a big difference.
Step 5: Ease into Exercise
We all know exercise is good for managing chronic/persistent pain, but diving in too fast can backfire. Start with something gentle, like tai chi, swimming, or a short walk. As your body gets used to it, you can build up gradually. The key is consistency, not intensity.
Step 6: Stress Less
Stress doesn’t just affect your mood—it can ramp up pain, too. Make time for activities that help you unwind, whether it’s mindfulness, deep breathing, or even just sitting quietly with a cup of tea. Taking care of your mental health is just as important as looking after your physical health.
Step 7: Sleep Smarter
If your sleep is all over the place, your pain levels might be, too. Aim for a regular bedtime and create a calming bedtime routine. Think comfy pillows, soft lighting, and ditching screens an hour before bed. Your body needs good-quality sleep to heal and recharge.
Step 8: Find Your Cheerleaders
Whether it’s friends, family, or a support group, having people who understand what you’re going through can make all the difference. Share your goals—it’s amazing how much a bit of encouragement can help keep you on track.
Step 9: Keep a Progress Journal
Tracking your journey can be a real motivator. Jot down what works, what doesn’t, and how you’re feeling each day. Over time, you’ll notice patterns that can help you tweak your approach. Plus, it’s a great reminder of how far you’ve come.
Step 10: Stay Flexible
Life—and chronic pain—can be unpredictable, so it’s okay to adjust your goals. What works one week might need tweaking the next. Listen to your body and give yourself permission to adapt. Flexibility isn’t failure; it’s smart self-care.
One Step at a Time
Managing chronic pain is a marathon, not a sprint. It’s about finding what works for you and making gradual changes that fit into your life. So, take a deep breath, dust yourself off, and try again. You’ve got this!