Create a plan for managing pain flare-ups — covering prevention, early action, and what to do at each level of severity.
Flare-ups are inevitable with chronic pain, but having a plan makes them manageable. Identify your warning signs, what helps at each stage, and when to seek additional support.
Develop proactively during a stable period, before a pain flare-up occurs. The plan provides a structured response to manage flare-ups without catastrophising or abandoning coping strategies. Review and update after each flare-up experience.
Normalise that pain flare-ups are an inevitable part of living with chronic pain and do not indicate damage or treatment failure. Frame the plan as an emergency toolkit — having it ready means the client can respond effectively without panic when a flare-up occurs.
For clients with very frequent flare-ups, focus on distinguishing between normal pain fluctuations and genuine flare-ups. For those who catastrophise during flare-ups, include specific cognitive strategies and self-compassion statements. Include guidance on when to seek medical attention versus self-managing.
The flare-up plan should not encourage ignoring pain signals that indicate new injury or medical emergency. Include clear criteria for when to seek medical assessment. Do not present the plan as a reason not to contact healthcare providers when clinically indicated.
Effective flare-up plans typically include: reminder that flare-ups are temporary, pacing adjustments (reduce activity but don't stop completely), relaxation techniques, distraction strategies, medication guidelines, when to contact the GP or pain team, and a review date. Laminate or keep on the phone for easy access during a flare-up.
Suitable for clients working with chronic pain, flare-up, management plan, cbt, self-management. This tool can be used as a standalone worksheet or as part of a structured homework plan.
Create a free account to access 10 professional CBT tools per month.
Plan a gradual, time-based increase in activity from a sustainable baseline — not guided by pain, but by a pre-set schedule.
Track pain levels alongside activity, mood, and coping strategies to identify patterns.
Identify and challenge catastrophic thoughts about pain — helplessness, magnification, and rumination.
A biopsychosocial formulation for chronic pain — mapping biological, psychological, and social maintaining factors.