The pain spikes… and suddenly fear spikes too. Your mind races. Your body tenses. Everything feels louder, heavier, harder. You try to think clearly, but it feels like your brain goes offline. You don’t know whether to:

And the more intense the pain feels, the easier it is to spiral into fear, overwhelm, and worst-case thinking. 

In those moments, it can feel like the pain is completely taking over.

But the Flares Keep Coming Back Maybe you already have a few tools that help temporarily. A heating pad. Rest. Gentle movement. Breathing. Medication. Stretching. Distraction. And sometimes those things help a little. 

But lately the flares may feel:

You may even feel afraid of the next flare before it happens. Because when pain becomes unpredictable, life can start feeling unpredictable too.

And the hardest part? 

Trying to figure out what to do while you’re already overwhelmed.

I created this step-by-step flare plan to help you know exactly what to do when pain spikes—so you don’t have to think, research, panic, or guess in the moment. Inside, I’ll walk you through simple, calming, science-backed strategies designed to help reduce flare intensity, lower fear, and support your nervous system on difficult pain days. This is not about pushing through. It’s about having a clear plan you can return to again and again—one that helps you feel more calm, more capable, and more in control when you need it most. 

Watch. Do. Repeat.