Free tool
Your flare-up plan: what to do before, during and after a pain flare
A flare-up plan is a short page you fill in on a good day, so that on a hard day the decisions are already made. It covers three moments: before a flare (your early signs and what helps), during one (a few simple steps), and after (what to notice and how to get back to your usual activities).
Free. No signup. One A4 page to print and fill in.
How to use it
My Flare-Up Plan
Fill it in on a good day. Use it on a hard one.
Before
Fill this in now, while things are calm
- My early signs (what tells me a flare is starting)
- What has helped me settle before
- One small thing that usually helps me on difficult days
- What I can put on hold for a few days (and that's okay)
- Who I'll tell, and what I'll ask them for
"This has settled before. It will settle again."
A note for a hard day. Cross it out and write your own.
During
When it hits
- Take a moment to settle. Breathe slowly and comfortably if that helps, or use another calming thing that works for you.
- Do my small thing.
- Pick one:restgentle movementtalk to someone
- If you move, keep it calm, not forceful. Stop if symptoms sharpen, spike, or keep climbing after you stop.
- Adjust the day to what feels manageable. Rest when you need to.
Feels different from your usual flare, new or worrying symptoms, or not sure what's happening? Contact your GP.
If you develop new and severe symptoms, your symptoms worsen rapidly, or you feel very unwell, seek emergency medical help or call your local emergency number.
After
As it settles
- Notice, don't blame. Flares often have more than one cause, and sometimes none you can find.
- As things settle, return to your usual activities at a level that feels manageable for you.
- What helped this time? Add it to Before.
- Your patterns over time: Started / Settled
Free. No signup. One A4 page to print and fill in.
Why plan on a good day?
In the middle of a flare, thinking clearly is hard. Pain, tiredness and worry all compete for your attention, and it's easy to fall back on whatever you did last time, even if it didn't help.
Writing your plan while things are calmer means the choices are already made. On a hard day, you only need to follow them.
In clinic, I've seen it again and again: people often know what helps them, but in the middle of a flare, you don't just have pain, you have loads of little mini decisions when you're already overloaded. This plan helps you have some of those decisions made in advance, while you are able to think clearly (with room to change what needs to change).
Flare Support in the Bigger Than Pain app
This plan is yours to keep, whether or not you ever use the app.
Inside Bigger Than Pain, Flare Support takes you through a flare step by step: a quick safety check first, guided breathing to help things settle, and flare-safe movements for your body area, each with a video.
While you're flaring, your Move Plan eases off, and it goes back to normal once things have settled.
Another free resource
Chronic Pain Ireland and DCU have a free toolkit, R.E.A.C.H. for Movement, including a guide to choosing how to move on harder days. It was co-designed with people living with chronic pain.
R.E.A.C.H. for Movement on chronicpain.ieFAQ
Common questions
What is a flare-up plan?
A short, personal plan you write while things are calm. It records your early signs, what usually helps you, and a few simple steps for a hard day, so you don't have to work it all out in the middle of a flare.
How long does a flare-up last?
It varies a lot, from person to person and from one flare to the next. Some settle within hours, others take days or longer. Noting when each one starts and settles helps you see your own pattern over time.
Should I rest or move during a flare?
Either can be the right choice, and many people do some of both. If you move, keep it calm, not forceful, and stay within comfort. Stop if symptoms sharpen, spike or keep climbing after you stop. Rest when you need to.
Can I share this plan with my GP or family?
Yes. It's free to print and share. Some people find it helps to show the people around them what a flare looks like for them, and what kind of support helps.