It's Not in Your Head
Welcome to It's Not in Your Head Podcast, with Dan and Juz. Dr. Dan is a Sports Physician and Justine a Pain Coach and patient. We have come together to find ways to manage complex pain better for both patients and providers. New episodes will come out bi-weekly on all major platforms.
It's Not in Your Head
21 Pacing Strategies: How to Prevent Flares & Manage Energy with Chronic Pain
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This episode reframes "pacing" as a practical, personalized system rather than a vague concept. The hosts walk through how to manage timing, tasks, and tolerance to gain capacity and reclaim activities that chronic pain has limited. Key strategies include:
- Task batching and scheduling
- Managing contextual variables (stress, sleep, physical load)
- Graded exposure to build resilience
- Built-in flexibility for flare adaptation
The episode emphasizes that flares are a natural part of the process — and that a strong pacing plan you know how to adapt and progress appropriately, reduces their frequency and shortens recovery time.
Resources:
www.resilientwarriorcoachingllc.com/cpp
Timestamps:
00:00 Official Intro
00:18 Intro to Pacing
04:21 Three Components of Planning
09:22 Task Batching vs. Task Switching
14:06 Juz's Schedule Example
18:10 Tolerance
23:03 Techniques to Execute Pacing
31:25 Juz's Chorus Example
33:25 Graded Exposure
38:09 Activity Pacing
39:04 Awareness & Monitoring
45:21 Zone 2 Cardio
48:10 Flare Management
52:48 Create Rest Around Big Toll Items
54:51 Wrap-up
57:57 Disclaimer