Persistent Pain Toolkit Page ContentPart 1: Maintain the GainsTrigger Points Video - Lower BodyTrigger Points Video - NeckTrigger Points Video - ShouldersExercise Videos in the GP PCN Complete Care LibraryErgonomics VideoPacing VideoMindfulness ToolsWhat is Mindfulness? - Short video that highlights the concept of mindfulnesLeaves on the Stream- An exercise for learning to observe your thoughts and let them goBody Scan Meditation- A 6-minute guided meditation that allows for you to relax the body and mindSoften, Soothe, Allow- A meditation that reminds you to be kind to yourself during times of physical/emotional struggleSleep Sleep Position Video (physio)Why do we need sleep?Sleep Cycle App ExplainedEasy Sleep Simple Sleep Diary AppSleepy Time AppHelpful Sleep TipsBedroom for sleep & sex onlyKeep the room dark or use an eye mask if neededEstablish a Bedtime routineGet up if you can't get to sleep within 15-20minTry reading a book, listen to soft music, meditate, then try againWake up at the same time every morningExercise 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 PlanFlare-up Plan VideoIndividual Flare-Up Plan TemplateTools for flare-up (see below)Managing a Flare-UpFlare-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 strategiesHeat/Cold compress or bathsChange positions frequently (every 20-30 min)Gentle stretching or movement prevents stiffnessTry some light stretching, a walk, swim, or yogaControl 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 calmProgressive muscle relaxation/meditationDo 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.