Module 1: Pacing Tools and Self-Compassion

Living with chronic pain often involves a constant battle between activity and rest. Pacing tools in UPT help you find a sustainable balance. This might involve:

• Activity Scheduling: Planning your day with realistic goals and incorporating rest periods to prevent flares.

• Identifying Personal Limits: Recognizing your body's signals and adjusting activities accordingly.

The Science Behind Pacing:

A 2019 study in Pain Medicine found that pacing activities based on individual tolerance levels led to significant reductions in pain and improved function in chronic pain patients [1].

Self-Compassion: A Powerful Ally

Chronic pain can take a toll on your emotional well-being. UPT incorporates self-compassion practices to cultivate kindness towards yourself:

• Mindfulness Exercises: Learning to be present with your pain without judgment.

• Positive Self-Affirmations: Countering negative self-talk with statements that acknowledge your strength and resilience.

The Power of Self-Compassion:

A 2017 study in The Journal of Pain published evidence that self-compassion training reduces pain catastrophizing (fearing the worst outcomes of pain) and improves emotional well-being in chronic pain patients [2].

Stay tuned for the next blog post in this series, where we'll explore how UPT's Module 2: Polyvagal Approaches utilizes breathing exercises and mindfulness to promote relaxation and potentially reduce pain!