Part 1:  Maintain the Gains

• Trigger Points Video - Lower Body
  
• Trigger Points Video - Neck
• Trigger Points Video - Shoulders
  
• Exercise Videos in the GP PCN Complete Care Library
• Ergonomics Video
• Pacing Video
  
• Mindfulness Tools
  
• What is Mindfulness? - Short video that highlights the concept of mindfulnes
• Leaves on the Stream- An exercise for learning to observe your thoughts and let them go
• Body Scan Meditation- A 6-minute guided meditation that allows for you to relax the body and mind
• Soften, Soothe, Allow- A meditation that reminds you to be kind to yourself during times of physical/emotional struggle
• Sleep
• Sleep Position Video (physio)
• Why do we need sleep?
• Sleep Cycle App Explained
• Easy Sleep Simple Sleep Diary App
• Sleepy Time App

Helpful Sleep Tips

• Bedroom for sleep & sex only
• Keep the room dark or use an eye mask if needed
• Establish a Bedtime routine
• Get up if you can't get to sleep within 15-20min
• Try reading a book, listen to soft music, meditate, then try again
• Wake up at the same time every morning
• Exercise regularly (aerobic exercise shows the most benefit)
• Turn off screens at least 1 hours before bed (laptop, tv, phones)
• Keep the room cool (19C/68F)

Part 2: Flare-Up Plan

• Flare-up Plan Video
  
• Individual Flare-Up Plan Template
• Tools for flare-up (see below)

Managing a Flare-Up

Flare-ups happen from time to time, despite your best efforts to prevent them. Having a plan can help you feel more in control and may even decrease the time it takes to get through this set back.

• Know the early warning signs and adapt right away. "If you listen to your body when it whispers, you won't have to listen to it scream."
• Acknowledge the pain. Accept it, but do not attach yourself to the negative feelings around it. Try to avoid using negative self-talk. Instead, remind yourself that this is a set-back and things will improve.
• Identify your triggers: what you can control (too much or too little activity) versus what you cannot (the weather)
• Too much activity?
• Repetitive tasks?
• Too little activity or too much time in one position?
• Stress?
• Coping strategies
• Heat/Cold compress or baths
• Change positions frequently (every 20-30 min)
• Gentle stretching or movement prevents stiffness
• Try some light stretching, a walk, swim, or yoga
• Control Breathing: tendency to breathe shallow & quick when in pain, which will increase muscle tension and sense of panic.
• Practice some slow, deep breathing to help muscles relax and mind to calm
• Progressive muscle relaxation/meditation
• Do something you enjoy: paint, listen to music, phone a friend for a chat, do a puzzle, garden This can help distract your mind from the unpleasantness of pain.