Section 1: Understanding Pain
Explanation of how acute and chronic pain differs.
Explanation of the cycle of chronic pain.
An explanation of changes that happen in your body with persistent pain.
An explanation of the pain gate theory
Summary of the video content above.
Online Resources for Understanding Persistent Pain
Links to other online resources for Understanding Persistent Pain:
An overview of the exercise component of this programme.
A handout of the stretches that need to be done daily. Just take the stretch to discomfort only.
Video of how to complete the stretches. We would like these stretches to be done daily. Just take the stretches to discomfort only, not into pain!
Here is a booklet of the circuit exercises.
You need to do the exercises 5 times a week. You are going to do each exercise for 1 minute and then have a minute rest in between each exercise.
You can start with just 6 of the exercises at a time the first week and gradually increase the number as you feel able. Hopefully after 2-3 weeks you are managing to do all 12 at a time.
Start off nice and easy with the exercises and gradually build up how many of each exercise you are doing.
There is a chart in this topic where you can record the days you do the circuit and how many of each exercise you manage. This will assist you with pacing the exercise (Pacing is covered in the programme).
Videos of each exercise to demonstrate the technique but also common adaptations of the exercises.
A chart where you can tick off what days you have completed the stretching exercises (aiming for everyday) and how many times you have managed the circuit in the week (aiming for 5 times a week).
You can also document how many of each exercise you managed in the minute which will assist with pacing and gradual build up of exercise.
Link to alternative cardiovascular Exercise on the NHS website
Section 2: Pacing & Goal Setting
Videos explaining Pacing
Written information summarising the above videos on pacing.
Explanation of activity diaries
Activity Diary and Instructions
A video explaining setting SMART goals.
Handouts for Goal Setting
Documents to help with setting goals and to think about areas you would like to set goals in:
Online Resources for Pacing and Goal Setting
A selection of other online line resources for pacing and goal setting:
Section 3: Choices vs Demands & Work
A video looking at decisions we make about things we want to do and things we feel we have to do.
A summary of the above video about choices and demands.
A video about work and persistent pain
Written summary of the work video above.
Section 4: Thoughts, Emotions & Behaviours
A video exploring the links with thoughts, emotions and behaviours with persistent pain
Written information to go alongside the thoughts, emotions and behaviours video.
Online Resources for Thoughts, Emotions and Behaviours
Links to other resources on the internet for thoughts, emotions and behaviours with persistent pain:
Section 5: Pain Medication and Sleep
A brief video about common pain medication
Written information to go alongside the Pain Medication video.
A video discussing sleep hygiene advice
Written information about sleep hygiene to go alongside the video.
Online Resources for Pain Medication and Sleep
Links to other online resources relating to pain medication and sleep hygiene:
Section 6: Managing a Flare Up & Planning for the Future
Advice on how to manage a flare up of pain.
Written information about managing a flare up of pain.
A video about continuing the strategies learnt during this programme.
Links to Help continue Managing Your Persistent Pain
Resources available to help you continue to manage your persistent pain:
Persistent Pain Resources in other languages
Wellbeing Glasgow This organisation has various information/relaxation MP3 audio files.
Royal College of Psychiatrists This organisation has information in over 20 different languages, covering areas such as depression, anxiety, phobias, cognitive behavioural therapy and sleeping advice.
The Eatwell Plate is a policy tool that defines the Governments recommendations on healthy diets. It makes healthy eating easier to understand by giving a visual representation of the types and proportions of foods needed for a healthy and well balanced diet.
Eating a healthy and well balanced diet in line with the Eatwell plate can help improve your overall health and well-being. It can also help protect against heart disease, diabetes, osteoporosis, bowel disease and certain cancers.
Steps to deal with stress: A simple guide to stressing less and enjoying life more (March 2015).This booklet contains some practical ways for you to start dealing with stress right now and to stop it building up in future.
Vitamin D and You This leaflet explains the benefits of getting enough Vitamin D as part of a healthy diet.