This one-page tool is designed for the moments when pain is loud, your system is activated, and reading a long guide is not realistic.
Use this as a quick flare protocol for yourself, with patients, or as part of a larger pain coping plan. The tool walks through five steps: pause, breathe, soften, redirect, and respond with kindness before deciding what comes next.
Want the full chronic pain resource? This handout pairs with When Pain Stays, the full Sticky Brain Studio pain psychology workbook with pain neuroscience, worksheets, pacing tools, nighttime pain support, and a personal pain plan.
FREE HEALTH PSYCHOLOGY TOOL
A free quick-reference flare protocol for moments when pain is loud and your nervous system needs a next step.
Five-Step Pain Flare Protocol
A clear sequence for what to do when pain spikes.
Pain vs. Suffering Reminder
A brief explanation of the difference between physical pain and the extra layer of distress that can wrap around it.
Personal Flare Plan
A simple space to identify first-line skills, support people, helpful phrases, and what not to do during a flare.
Clinical-Friendly Format
Easy to use in health psychology, pain psychology, medical visits, therapy, or personal coping plans.
This handout is a psychoeducational resource and is not a substitute for medical care, mental health treatment, or emergency support. If pain is severe, new, worsening, or medically concerning, contact a qualified medical professional.