This document is courtesy of: Mayo Comprehensive Pain Rehabilitation Center

Difficult Day Plan

For guidance for family members, see Difficult Day Plan for Family Members

Coping techniques are helpful in managing a difficult day

• Deep breathing
  Practice five minutes of deep diaphragmatic breathing techniques at least once every hour.
• Relaxation
  Practice relaxation for a 20-minute session at least twice each day
• Walking
  Comfortable walk for 10-15 minutes
• Positive self-talk
  Review these coping strategies:
  1. The main reason for coming to the program
  2. Consider how much progress you have made
  3. The importance the changes you’re making (or have made) will have on you and your loved ones’ lives
  4. The fact that although increased discomfort can be stressful, you know you can work through it because you have practiced better ways of managing pain • Positive sense of self

1. Review ten things you like about yourself
2. Review ten things you like about your family
3. Review ten things you like about your life

• Increased confidence
  You are aware you have been through tough times before. Remember, you can succeed!
• Reduce pain behaviors
  Make a conscious effort to diminish pain behaviors
• Review the manual
  Pick out a chapter to review
• Call a friend
  Call to visit or be sociable. You should not call to talk about pain. The call is to brighten your day and their day
• Medications Take medications as prescribed. Don’t add more medication. Take medicines at the hours that have been previously established.