Coping With Chronic Pain Flares: Getting Through the Bad Days
Chronic pain flares — sudden spikes in pain that can last hours or days — are one of the hardest parts of living with ongoing pain. They disrupt plans and drag down mood, and the unpredictability adds anxiety. Having a flare-up plan, pacing yourself, and tending to the emotional toll help you get through the bad days.
You can be having a decent stretch, then a flare hits and suddenly everything is harder. Chronic pain flares are exhausting not just physically but emotionally — they steal plans, fuel frustration, and make you dread the next one. A little preparation and self-compassion go a long way toward riding them out.
Having a flare-up plan
A flare-up plan — a simple, pre-decided set of steps for bad days — takes the panic out of a flare. Knowing in advance what eases your pain, what to cancel, and who to lean on helps you respond instead of spiral. The National Institute of Neurological Disorders and Stroke recognizes chronic pain as a genuine, fluctuating condition.
Riding out the bad days
Riding out bad days means pacing and rest — scaling back, prioritizing only essentials, and reminding yourself flares pass. Fighting a flare with ‘pushing through’ often backfires. The National Center for Complementary and Integrative Health recognizes pacing and mind-body tools for chronic pain. Our guides to breathing techniques and pain management beyond medication help in the moment.
The emotional toll of flares
The emotional toll of flares is real — the unpredictability breeds anxiety, and repeated flares wear down mood and hope. Tending to that side matters as much as the pain itself. The American Psychological Association recognizes the psychological burden of chronic pain.
Flares dragging down your mood?
Virtually CALM supports the emotional side of chronic pain by telehealth — across all 50 states.
You don’t have to white-knuckle it
If flares are fueling anxiety, dread, or low mood, support helps you cope and build resilience between them. Our guides to chronic pain and relationships and coping with a slow recovery are relevant. Explore our virtual behavioral health treatment to learn more.
If you are in crisis right now
If you or someone you love is having thoughts of suicide or self-harm, please reach out for immediate support. Call or text 988 to reach the Suicide & Crisis Lifeline, available 24/7 across the United States. If there is an immediate risk to life, call 911 or go to the nearest emergency room.
Frequently asked questions
What is a chronic pain flare?
A sudden spike in pain that can last hours or days, often disrupting plans and dragging down mood. Flares are a normal part of living with chronic pain.
What is a flare-up plan?
A simple, pre-decided set of steps for bad days — what eases your pain, what to cancel, who to lean on — so you respond instead of spiral.
Should I push through a flare?
Usually not. Pacing, rest, and scaling back to essentials tend to work better than pushing through, which often backfires.
Why do flares affect my mood?
Their unpredictability breeds anxiety, and repeated flares wear down mood and hope. The emotional toll is real and worth addressing.
Sources
- National Institute of Neurological Disorders and Stroke Chronic pain. ninds.nih.gov
- National Center for Complementary and Integrative Health Pacing and pain. nccih.nih.gov
- American Psychological Association Psychology of chronic pain. apa.org
This article is for informational and educational purposes only. It is not a substitute for individualized medical advice, diagnosis, or treatment from a licensed clinician. If you are experiencing a behavioral health concern, schedule an evaluation with a qualified provider. Virtually CALM, LLC delivers online behavioral health care across all 50 states. Reach us at (407) 550-7755 or info@virtuallycalmus.com.