Ask your healthcare professional if you need help in making a setback plan, especially if you are not sure.
Make a note of what triggered your setback and what helped. This could be useful information if and when you experience another. There is an example of a setback plan below.
Having a setback plan
It is not realistic to think that you will never have a setback ever again. Remember if you are an over achiever, it is easy to forget to pace yourself and in turn you may experience a setback! So the first thing not to do is panic, but many people do. It is best to have a setback plan if one occurs.
Setbacks are usually caused by doing too much - overdoing it, pressure from others, or just forgetting you have a pain problem. Don’t get annoyed with yourself, it is common to occasionally have setbacks.
If you are not sure how to prepare a setback plan ask your GP or health care professional for help.