When pain has been around for a while, it can shake your trust in your body. You might hold back from bending, lifting or trying something new, just in case. As good days become more common, rebuilding that trust is one of the most useful things you can do.

Why confidence matters

Research has found that people who feel more confident in their ability to manage pain and do everyday activities tend to function better day to day, even when pain is around. Confidence is something you can build, through experience.

Collecting your evidence

Every time you do something and it goes okay, that’s evidence your body can cope. You could start noticing moments like:

• Carrying the shopping without a problem.
• Getting through a long day at work comfortably.
• Enjoying a walk you’d been nervous about.
• Waking up after a busy day feeling fine.

Writing a few of these down can help you see how much your body is already doing.

Hurt and harm

When you do feel a twinge, it can help to remember that hurt doesn’t always mean harm. A sensitive system can still send signals even when your body is safe. Noticing a twinge, then carrying on gently, helps your system learn the activity is okay.

Trying something new

Once your confidence grows, you might feel ready to try something new, like a class, a longer walk or a new activity. Starting small and building gradually works here too.

Something to try this week

Each evening this week, write down one thing your body did well that day.

What to take away

• Confidence in managing pain is linked with better day-to-day function.
• Every activity that goes okay is evidence your body can cope.
• Hurt doesn’t always mean harm, so notice twinges and carry on gently.
• Write down what your body does well to see your progress.

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