Holiday Pain Flare Checklist

Calm Chronic Pain During the Holidays

Worried about how you are going to get through the holidays with all the pain flare-ups? The Holidays can be loud, busy, and overwhelming, especially when you live with chronic pain. This checklist and plan were developed to give you gentle structure, support, and confidence through the holiday season.

Why this Works

When you live with chronic pain, the holidays can push your nervous system into “high alert.”
Changes in routine, travel, noise, social pressure, and fatigue all increase your brain’s sense of threat, and pain is one of the ways your system tries to protect you.

This checklist is designed to:

  • Lower threat signals

  • Help your body and brain feel a little safer

  • Give you predictable steps when everything feels chaotic


    But it does give you small, repeatable actions that support your nervous system, your boundaries, and your well-being.

Who is the Holiday Flare Checklist for?

This is for you if:

  • You live with chronic pain and feel more flares around the holidays

  • You feel overwhelmed by plans, expectations, or sensory overload

  • You want gentle, realistic strategies that don’t require tons of energy

  • You like the idea of science-based tools explained in simple language

This is not for you if:

  • You’re looking for a medical diagnosis or treatment plan

  • You want a “quick fix” or a cure promise


This guide is meant to support you, and to sit alongside your existing medical care, not replace it.

Q1: Is this medical advice?
A: No. This checklist is an educational resource. It does not replace medical care, physiotherapy, or individualized treatment. If you have questions about your health or pain, please talk to your healthcare provider.

Q2: Do I have to have a specific diagnosis to use this?
A: No. The strategies are gentle and general. You can adapt them to your own body and situation.

Q3: I have very limited energy. Will this feel like a lot of work?
A: I designed this specifically for people with low spoons / low energy. The first page is a simple checklist you can follow without filling in anything. The second page is there for when you feel up to customizing things.

Q4: What happens after I download it?
A: You’ll get the checklist right away and a few supportive emails with extra tips. From time to time, I’ll also share information about my chronic pain programs and resources. No spam, ever.

FAQ:

This resource is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or psychotherapy. Always consult a qualified healthcare professional regarding your health, pain, or any medical conditions. Downloading this checklist does not create a therapist–client relationship with STC Therapy or Colleen Collins.