My Best Pain Management System
Get on top of pain with the free If This, Then That Pain Management Plan card
I created this system when I realised that I wasn’t attempting to treat pain until it was very high on the pain scale, at which point nothing helped, and my nervous system was like a runaway train.
I made my own If This Then That plan several years ago and followed it without question. When I wrote “4/10” in my symptom tracking journal, I knew what to do next. This helped me reduce flare-ups and decrease my average pain levels.
Download, free, here
Yes, just like that. No email input - although you are warmly invited to subscribe to this Substack. But this worksheet is a gift for you to take and use.
You get:
A two page PDF that you can download, print and use immediately
On page one is a half-page If This...Then That worksheet and the instructions/guidance/example
On page two is two copies of the If This...Then That worksheet - incase you’d like to print just the template and have one for later (because our plans won’t stay static).
Use this worksheet to create a plan for when symptoms are doing certain things. Ask your doctor, pharmacist, or other healthcare professional for assistance. It will help to make a list of things that help and be honest about when on the symptom scale they are most helpful.
For more on how to use it
I provide an example in the download, and you can watch this video for more details on the If This Then That idea.
Commenter’s feedback:
“You continue to amaze me. This is a great idea. I will create an if/then list for myself.
I agree with you. I try very hard to distract myself, right up to when I can no longer do that and at that point, I wish that I had realized a bit earlier that I should start taking something for my pain because I was zipping right up into moderate.”
My “If This, Then That” Rule
Here’s how it works:
If pain = 3/10 → stretch, heating pad, self-massage
If pain = 4/10 → take paracetamol
If pain = 5/10 → add ibuprofen (usually a headache arrives at this point)
If pain = 6/10 → take a muscle relaxant (and go to bed to do Yoga Nidra)
I wrote it down. No debating, no second-guessing. A couple of times a day, I jot down my pain level, and if it crosses the threshold, I follow the rule.
The result? Less daily pain, fewer flares, and less time spent managing symptoms.
Please remember we are all managing different types of pain and are given differing instructions regarding medications - please discuss your plan with your doctor.
What if you want more support and to create a full symptom management plan, including a flare plan?
You are welcome to purchase the full Symptom Management Micro Course. Available in my store here.
The “If This, Then That” Rule That Changed My Pain Management
Today I want to share something I’m really excited about—a simple pain management rule I’ve created that’s been a game-changer for me.
Tell us: did you download yours, have you used it, and has it helped?
Also, if you found this helpful, please feel free to share this page:
Why You Need a Flare Plan (and How to Make One)
Today I want to talk about flare planning—something I haven’t shared about in a while but that makes a huge difference when you live with chronic pain and fatigue.