What To Do When Symptoms Flare

Mar 11

Living with chronic pain can feel manageable at times, but when symptoms suddenly flare, it can be overwhelming, both physically and emotionally. These moments often come with frustration, fear, and even hopelessness. However, there are actionable steps you can take to navigate a flare with more ease and compassion. Here’s a guide to help you through the tough times.

1. Pause and Acknowledge What’s Happening

The first step is to recognize and validate what you’re experiencing. Instead of trying to push through the pain or immediately “fix” it, take a moment to pause. Acknowledge the flare for what it is—a temporary increase in symptoms. This step helps reduce resistance, which can often add to the stress and tension around pain.

Try saying to yourself, “This is hard, but it’s temporary. My body is doing its best to protect me.”

2. Regulate Your Nervous System

Chronic pain and nervous system dysregulation often go hand in hand. When symptoms flare, your body may be stuck in fight, flight, or freeze mode. Gentle techniques to calm the nervous system can help reduce the intensity of the flare.

Some strategies include:

Deep breathing exercises: Inhale for four counts, hold for four, exhale for six.
Progressive muscle relaxation: Tense and release muscle groups to release stored tension.
Grounding exercises: Focus on your senses—what can you see, hear, feel, smell, and taste?

These tools send a signal of safety to your brain, helping it to shift out of a hyper-alert state.

3. Explore Emotional Triggers

Flares are often connected to emotional stress. Ask yourself:

“What has been on my mind lately?”
“Am I carrying unprocessed emotions like anger, fear, or sadness?”
“What unmet need might my body be trying to signal?”

Journaling can be a helpful way to explore these questions. Approaching this process with curiosity rather than judgment can uncover important clues about the connection between your emotions and physical symptoms.

4. Offer Yourself Comfort

During a flare, it’s crucial to prioritize self-compassion and care. What soothes you physically and emotionally?

Physical comfort: Use heat pads, take a warm bath, or wear cozy clothing.
Emotional support: Call a friend, watch a comforting show, or engage in a hobby that brings you joy.
Rest without guilt: Remind yourself that rest isn’t laziness—it’s part of healing.

5. Reframe Negative Thoughts

Pain flares can trigger spiraling thoughts like “This will never end” or “Something is seriously wrong with me.” These thoughts can amplify fear, which feeds the pain cycle.
Practice gently challenging these thoughts. For example:

Instead of “This will last forever,” try, “Flares are temporary, even though they feel long.”
Instead of “I’m broken,” try, “My body is protecting me, and I can support it through this.”

6. Return to Your Routine Gradually

As the intensity of the flare decreases, resist the urge to “make up for lost time” by doing too much too quickly. Ease back into your activities with mindfulness, respecting your body’s current state.

7. Learn From the Flare

Once the flare has passed, reflect on what might have contributed to it.

Was there a specific stressor, event, or emotional experience leading up to it?
Were there signs from your body that you missed?

Flares often hold valuable insights into your triggers and patterns. Use this information to create a more supportive routine moving forward.

8. Trust Your Healing Journey

Above all, remember that healing is not linear. Flares are not setbacks—they are opportunities to deepen your understanding of your body and mind. Each flare you navigate builds resilience and strengthens your connection to yourself.