Simple examples for each of the 5 key Pain Toolkit self management skills

Many people have been asking for simple examples when using the 5 key Pain Toolkit self management skills

1. Goal Setting / Action Planning

Example: 

“My goal is I want to read more. This week, my action plan is…I will read for 5 minutes every other day after dinner.”

2. Pacing Daily Activities

Example: 

"I going to prune some bushes in the garden and estimate I will take me 30mins. I will set a reminder on my phone to take a pacing break every 10mins.”

3. Problem Solving

Example: 

"I have trouble getting the groceries from the store to the car and also from the car to the house. I can ask and member of the supermarket store to push the trolley and load the groceries into the car and ask a neighbour for help to carry them from the car to the house.”

4. Meaningful Movement

Example: 

“I love dancing! I will dance for 5 minutes in my living room every day to have fun and move.”

5. Having a Setback Plan

Example: 

"If I forget to pace myself and over-do-it, it is best to cut down my activities by half…

Prioritise my responsibilities 

• Pace myself. Break up tasks into smaller portions. 
• Rest in between. Reduce my activities by 1/2 until the setback settles. 
• Be kind to myself. Say ‘NO’ to any unnecessary demands until I am feeling better. And...... don’t be too proud or scared to ASK for help!  

Taking medication

If I need to take pain medication and unsure, I will ask the advice of my Doctor, GP or Pharmacist about medication and when you need to take it.