Week 1: Understanding chronic pain

Week 4: Healthy thinking, healthy self

Week 5: Balancing your activity patterns

Week 6: Maintaining your gains and staying well

Weekly review

Week 2 Recap 

Welcome back to the Epsychonline Coping with Chronic Pain Course. Last week we covered the following topics on chronic pain:

  • Getting to know your pain
  • Describing your pain
  • Thoughts, feelings and behaviours
  • A CBT model of chronic pain
  • The vicious cycle of chronic pain
  • The biopsychosocial model of pain
  • Setting goals for recovery
  • Skills for symptom monitoring and goal setting
    • Keeping a pain diary
    • Setting ‘SMART’ goals

If you need to refresh your memory on these topics, please refer back to Week 1.

Action Plan Review

Your action plan for last week was to:

  • Use the Pain Diary to help you monitor and understand your chronic pain better.
  • Use the Goal Setting Worksheet to help you refine your goals using the ‘SMART’ goals approach.

How did you go? 

If you completed your action plan tasks, well done! We hope you found it helpful to think about your goals. How did you go with the Pain Diary? Take a moment to review your week; were there any patterns in how you experienced pain? Did your pain appear to be linked to your activity levels, mood or any other important factors? You may not notice any patterns yet, but it is important that you keep collecting this data.

If you didn’t get a chance to complete these tasks, we encourage you to go back and do so before taking on Week 3.

Week 3 Outline

This week, we will look more closely at the relationship between stress and chronic pain. We will cover some background information on stress and its effect on the body. As we do this, it will become clear why stress and chronic pain are so closely related. We will also discuss several ways to reverse the stress response and prevent the negative consequences of chronic stress. In the skills section, we will introduce you to several strategies for relaxation, mindfulness and stress management. We offer a guide for practicing these strategies and integrating them into your daily life.