Week 1: Understanding chronic pain
Week 2: Getting to know and understand your pain better
Week 3: Managing your stress and learning to relax
Sleep and chronic pain
Week 4: Healthy thinking, healthy self
Topics Covered
Weekly review
Healthy thinking for a healthy self
The role of thoughts in chronic pain
Common thoughts in chronic pain
A case example: Marge
Identifying your thoughts
Unhelpful thinking styles
The benefits of changing your thinking
Skills to help you identify and manage unhelpful thoughts
Using a thought diary
Examining the evidence
Is it a helpful thought?
Considering alternatives
Finding the positives
Summary
Week 4 Action Plan
Aided Self-Reflection
Quiz
Week 5: Balancing your activity patterns
Topics Covered
Weekly review
Balancing your activity and reclaiming your life
Hurt vs. harm
Activity patterns
Balancing your activity
Exercise and chronic pain
Skills to help you balance your activity and reclaim your life
Know your baseline
Time-based pacing
Grading your activities
Behavioural experiments
Activity scheduling
Summary
Week 5 Action Plan
Aided Self-Reflection
Quiz
Week 6: Maintaining your gains and staying well
Weekly review
Introduction to relapse prevention
Look how far you’ve come!
Barriers to recovery
Lapses vs. relapses
Relapse prevention
Problem solving
When more help is needed
Skills to continue your progress and maintain your gains
Learning from your lapses
Replace worrying with problem solving
Create your own staying well plan
Summary
Week 6 Action Plan
Aided Self-Reflection
Topics Covered
Quiz
Course completion
Aided Self-Reflection
You’ve completed the start of Week 3. Our educational sections are lengthy, so well done!
This Week’s questions are no different in format to prior weeks. We hope you are getting the hang of it and that they are adding value.
Next is our Aided Self-Reflection section. The questions or interpretations we provide here will help you learn more about yourself.
