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Live Well With Pain - 10 Footsteps

Footstep 1 - Understanding Pain

  • What words come to mind when you think of pain?
    Take a moment to reflect — how would you describe pain in your own words?

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  • Pain and the Brain – What’s Really Going On?
    Let’s explore how your brain processes pain and what’s actually happening beneath the surface.

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  • What Can You Do to Manage Ongoing Pain?
    Discover practical strategies and habits that can help reduce persistent pain.

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  • Video Resource: “Tame the Beast – Rethinking Persistent Pain”
    Watch this short video to learn how your brain and body interact when it comes to chronic pain.

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  • Pain is Like an Iceberg – What’s Below the Surface?
    What are your thoughts on this idea? From the iceberg resource, which areas would you like to explore or focus on?

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  • Key Takeaways / Recap
    Let’s summarise the main ideas and highlight what stood out most to you.

Footstep 2 - Acceptance

  • Video: “Accepting Pain” – What Does Acceptance Mean to You?
    After watching the video, what are your thoughts on the idea of accepting pain rather than fighting it?

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  • Let’s Explore Three Practical Activities That Support Acceptance:

    • Focus on What You Can Control
      Use the Circle of Control to shift your attention toward the things you can influence, rather than those you can’t.

    • Reframe Loss as Opportunity
      Consider how a shift in perspective — from what’s been lost to what might be gained — can open up new possibilities in your journey.

    • Mindfulness
      Learn how being present and aware in the moment can help you respond to pain with greater calm and clarity.

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  • Self-Compassion Practice: “Hand on Heart”
    What was it like to try this activity? How might offering yourself kindness help in moments of pain?

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  • Key Takeaways / Recap
    Let’s reflect on the main insights from today — what stood out to you, and what would you like to take forward?

Footstep 3 - Pacing

  • What Comes to Mind When You Hear the Word Pacing?
    How do you define pacing in your own life? What thoughts or images does it bring up for you?

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  • What Has Your Experience With Pacing Been Like?
    Let’s talk about what’s worked — or hasn’t — when it comes to managing your energy and activity levels.

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  • Exploring Helpful Concepts:

The Spoon Theory – A simple yet powerful way to understand limited energy and how we use it throughout the day.  What do you think of this metaphor? Does it reflect your experience?

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  • Tools for Support:

Activity Diary & Daily Pacing Plan – These can help you spot patterns, find balance, and avoid the boom-and-bust cycle.
Have you used these tools before? Would you find them helpful now?

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  • Key Takeaways / Recap
    Let’s highlight the main ideas discussed. What feels most relevant or useful for your day-to-day life?

Footstep 4 - Setting goals

  • How Do You Measure Your Goals?
    When setting goals, how do you track your progress and know when you've achieved what you set out to do?

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  • Let’s Talk About SMART Goals:
    Specific, Measurable, Achievable, Relevant, and Time-bound.
    How might using this structure help make your goals clearer and more manageable?

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  • Tracking Progress and Staying Motivated:
    What methods do you currently use to stay on track? (e.g. journals, apps, checklists)

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  • Introducing the SMART Goal Ladder:
    Breaking down big goals into smaller, step-by-step actions can make them more achievable.  What do you think of this approach? Could it help with your own goals?

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  • Key Takeaways / Recap

What stood out to you today? What small step could you take next?

Footstep 5 - Relaxation and mindfulness

  • How Do You Relax?
    What helps you unwind or feel at ease? Let’s explore the different ways you currently relax — or wish you could.

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  • What Is Mindfulness?
    Mindfulness is about being present in the moment, without judgment.
    How familiar are you with it, and what does it mean to you?

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  • Video: Breathworks
    After watching, what are your thoughts or reactions? Did anything stand out or feel helpful?

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  • Finding the Right Resources for You
    From apps and guided meditations to breathing exercises — what tools or approaches do you think might work best for you?

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  • Key Takeaways / Recap
    What are your main reflections from today? Is there one relaxation or mindfulness practice you’d like to try moving forward?

Footstep 6 - Sleep

  • Does Pain Impact Your Sleep – and in What Ways?
    Let’s reflect: how does pain affect your ability to fall asleep, stay asleep, or feel rested?

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  • What Have You Tried to Improve Your Sleep?
    Are there any strategies, routines, or habits that have helped — even a little?

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  • Let’s Explore Some Helpful Sleep Tips
    From calming evening routines to adjusting your sleep environment, what changes might support better rest?

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  • Resource: How to Sleep Well with Pain
    Let’s look at this together. What parts of this resource feel most relevant or useful to you?

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  • Key Takeaways / Recap
    What are your main insights or reminders from today? Is there one small change you'd like to try for a better night’s sleep?

Footstep 7 - Keeping Active

  • What Are Your Thoughts on the Benefits of Being Physically Active?

Let’s explore how movement supports not just your body, but also your mind and mood.

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  • What Do You Currently Do to Stay Active?

Big or small, every bit counts — from walking the dog to stretching at home.

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  • How Can I Get Fitter and More Active?

Let’s look at realistic, manageable ways to gradually increase your activity levels.

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  • What Kind of Activities Might Work for You?

Think about what you enjoy, your energy levels, and your lifestyle.  Would you prefer something social, relaxing, or energizing?

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  • Building It Up: What’s Worked for You Before?

What has helped you be more active in the past? Let’s build on your successes.

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  • Key Takeaways / Recap

What stood out to you today? What small step could you take next?

Footstep 8 - Communication

  • How Easy Is It for You to Communicate What You Need When You're in Pain?
    Do you find it straightforward, or is it sometimes difficult to express how you're really feeling?

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  • Let’s Explore Some Common Communication Challenges:
    Do any of these sound familiar?

    • Avoiding the conversation altogether

    • Expecting others to “just know” how you're feeling

    • Holding back to protect someone else

    • Not being fully honest about how pain is affecting you

Which of these, if any, have you experienced? How do they impact your relationships or support?

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  • Key Takeaways / Recap
    What stood out most in today’s discussion? Are there small changes you’d like to try in how you communicate your needs?

Footstep 9 - Managing Moods

  • What Words Come to Mind When You Think About Your Pain and Mood?
    Take a moment to reflect — how would you describe the connection between your pain and your emotional state?

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  • What Does “Managing Moods” Really Mean?
    Let’s explore how mood management isn’t about ignoring how you feel, but learning ways to respond that support your wellbeing.

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  • How Do You Currently Manage Your Moods?
    Think about strategies you already use — big or small. What helps lift your mood, calm you down, or bring balance when things feel tough?

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  • Key ideas/recap

What stood out to you in this discussion?

Is there one new idea or strategy you’d like to try for supporting your mood?

Footstep 10 - Managing setbacks

  • Setbacks can happen — but having a plan in place can make all the difference. Let’s explore some helpful strategies:

    • Ease Back – Easy Does It

If a flare-up happens, try to slow down without stopping completely. Gentle adjustments can help you stay on track without overdoing it.

  • Pace Yourself and Keep Moving

  • Staying active (even in small ways) helps prevent the “boom and bust” cycle. How can you adjust your activity while still keeping mobile?

  • Relaxation Techniques

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  • Stress and tension can make pain feel worse. What calming strategies could help during a setback?

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  • Refocus Your Thinking.  It’s easy to slip into unhelpful thoughts when you’re struggling. Can you reframe the situation with a kinder or more balanced perspective?

 

  • Resource: ‘Managing Setbacks’ Leaflet

Take a look at this resource. What stands out to you?
What small steps can you include in your personal setback plan?

 

  • Looking Back: Would You Like to Revisit Any Topics from the Course?

Are there any areas you'd like to explore again or go into more detail on?

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