Module 5: Approaching Flares
My flare Plan
Which of these tools and practices resonated with you? Choose a couple that feel helpful and write them down. Keep them somewhere easily accessible, such as on your phone, by your bed, or in your bag, so they are ready when you need them. During a flare, it can be difficult to concentrate or remember what to do, so having a quick reference can make a big difference.
Remember, a flare is not a setback, and it does not mean that nothing is working. Flares are a normal part of the healing process and can be valuable opportunities to show your brain that the pain is not dangerous. In fact, we need these moments in order to practice brain retraining.
Try using these tools even when you are not in a flare, so they begin to feel more natural and automatic, like learning to walk before you run. The more familiar they become, the less power pain holds over you, and the more confidence you will feel knowing you have tools to support yourself.
Examples of flare plans:
Breathing technique
Safe place visualization with safety mantras
self-compassion messages
Breathing technique
Go for a walk
Call a friend
Remind your-self the pain is not dangerous
Breathing technique
Watch a funny TV show
Play with the dog
Self-compassion messages
Breathing
Gentle movement
Look for positive sensations
Give yourself a hug.
What does your flare plan look like? You can have as many practices as needed on your plan. Find a balance of it feeling accessible but not overwhelming. Keep it nearby!
JOURNAL PROMPT
Write our your flare plan and keep it close by!