Pacing is an active self-management strategy designed to help break the boom-bust cycle of chronic pain (explained here: The Boom-Bust Cycle of Chronic Pain). Instead of pushing hard during good days and resting excessively on bad days, pacing involves balancing activity and rest to maintain a steady level of function without overexerting the body.
Pacing encourages individuals to:
- Set Realistic Goals: Instead of doing everything in one go, pacing involves breaking down tasks into manageable chunks. This prevents overexertion and allows for more consistency in daily activities.
- Track Activity Levels: Keeping a pain diary or activity log can help identify patterns of overexertion and areas where pacing can be improved. It also offers insights into what activities tend to cause flare-ups.
- Start Small: Start with brief, low-intensity activities (e.g. light housework, stretching, or 5-10 minutes of walking). After each activity, assess how your body responds. If the pain remains manageable and you feel only mild discomfort, this is a good sign that you can gradually increase the length or intensity of the activity.
- Build Up Gradually: Over time, as you gain confidence in your ability to manage activity, you can begin to extend the duration or intensity of your bursts. For example, if walking for 10 minutes is manageable, try gradually increasing it to 15 or 20 minutes over the course of several days or weeks. Similarly, if you’re doing light stretches, you can begin to add more repetitions or try more complex movements as your stamina improves.
- Eventually Pace for Longer Bursts: As your body adapts to longer bursts of activity, pacing becomes about finding the balance between doing enough to build strength and endurance, but not so much that it results in a flare-up of pain. For example, a person who was initially unable to walk for more than 10 minutes might be able to gradually build up to 30 minutes over the course of several weeks or months. The key is to pace the increase in duration slowly and consistently, allowing the body time to adapt to new levels of activity.
By learning to pace oneself, individuals can achieve a more balanced approach to life, reducing the emotional and physical impacts of the boom-bust cycle. It allows for greater control over pain management, helps maintain a functional level of activity, and improves overall well-being.
Benefits of Pacing
Aside from the physical benefits, pacing offers significant psychological advantages. It helps reduce feelings of frustration and helplessness by creating a sense of control. Pacing also promotes a more positive attitude toward managing pain, as individuals begin to feel empowered by their ability to balance activity and rest effectively. For those dealing with chronic pain, pacing can also help reduce anxiety and depression by fostering a sense of accomplishment and well-being through gradual, manageable steps.
Conclusion: Breaking the Cycle with Pacing
Chronic pain can take a profound toll on your life, but breaking the boom-bust cycle with pacing can help you regain control and improve your quality of life. By balancing activity with rest and listening to your body’s signals, you can achieve a more sustainable and effective approach to pain management. Pacing isn’t just about physical activity—it’s also about taking a balanced approach to your mental and emotional well-being.
If you or someone you know is struggling with chronic pain and would like to learn more about how pacing and other therapeutic strategies can help, the Centre for Clinical Psychology in Melbourne is here to support you. Our team of experienced professionals can assist you in developing personalised strategies for managing chronic pain and improving mental health.To book an appointment, please call us at 03 9077 0122 or visit our online booking page at https://ccp.net.au/booking/.
References
Andrews, N. E., Strong, J., Meredith, P. J. (2012). Activity Pacing, Avoidance, Endurance, and Associations With Patient Functioning in Chronic Pain: A Systematic Review and Meta-Analysis. Archives of Physical Medicine and Rehabilitation, 93(11), 2109-2121.
Guy, L., McKinstry, C., & Bruce, C. (2019). Effectiveness of Pacing as a Learned Strategy for People With Chronic Pain: A Systematic Review. American Journal of Occupational Therapy, 73(3), 1-10.
Jamiseon-Lega, K., Berry, R., & Brown, C. A. (2013). Pacing: A Concept Analysis of a Chronic Pain Intervention. Pain Research and Management, 18(4), 207-213.
