Library

A biopsychosocial formulation for chronic pain — mapping biological, psychological, and social maintaining factors.

Track pain levels alongside activity, mood, and coping strategies to identify patterns.

Identify and break the boom-bust pattern — doing too much on good days and crashing on bad days.

Plan a gradual, time-based increase in activity from a sustainable baseline — not guided by pain, but by a pre-set schedule.

Create a plan for managing pain flare-ups — covering prevention, early action, and what to do at each level of severity.

Identify and challenge catastrophic thoughts about pain — helplessness, magnification, and rumination.

Explore the difference between struggling against pain and accepting its presence while engaging in valued activities — a key shift in chronic pain management.

Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.

Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.