1. It’s all about you! Using your diaphragm and fully exhaling
Taking some time out to get a different perspective
Gradually increase your activity level despite your pain levels changing
Asking someone to give you a hand or do it instead of you
Being aware of your muscle tension and changing it
Giving yourself visible reminders or using specific times to review your body and mind
Checking your thinking patterns
Using the most efficient posture to do the job
Finding the simplest way to do something
Break tasks into
manageable chunks
Moving your body so that your heart rate increases
Telling yourself you can do it and to keep going
Being honest and straight-up rather than clobbering or pussy-footing
Regulate your body’s level of alertness to suit the activity
Working out what is contributing to the situation, and different ways to sort the situation out
Doing no more on a good day and no less on a bad
Organising your activities over the week to make sure you have enough time and energy to do all the important things
Thinking of something pleasant or different to transform your pain or situation
Checking out what people really think and deciding whether that’s realistic
Move your body through
the whole range of movement
and hold for five counts
Working out what is important, and what is not and making choices about what to do
Choosing to start new activities and working out what you need to do to get there
Changing the things you do when you are sore

2. The skills Pacing Relaxation Positive self statements
Diaphragmatic breathing
Self regulation
Stretching
Exercising
Fitness
Being assertive
Reducing pain behaviour
Planning
Prioritising
Posture
Problem solving
Delegating
Positive self statements
Thinking strategies
Chunking
Distraction
Imagery
Time out
Visual cues
Task simplification
Communicating
Efficient biomechanics
Goal setting

3. Grocery shopping

4. Go out for a drink

5. Do the housework

6. Do the gardening