Well done – you've taken the first step!

Welcome to Ten Footsteps - and congratulations on taking the first step towards living well with pain!

Ten Footsteps has been created by a group of clinicians who specialise in working with people with persistent pain. After many years of working with people with pain, they have recognised that one of the keys to living well with pain is self-management.

When people self-manage their pain, their quality of life improves. Eventually it stops dominating their day and they begin to get more out of life. Managing your pain is not automatic – but it is something that can be learnt.

That’s where Ten Footsteps comes in. It's designed to help you learn the skills you need to become an effective 'self-manager' of your pain. It's full of tried and tested ideas – many suggested by people who are themselves living well despite their pain.

We've called each section a ‘footstep’ to reflect the fact that you will be going on a journey as you first come to terms with, and then gradually learn the skills of self-managing your pain. Each footstep is recognised by clinicians working with chronic pain to be a vital component in the ‘toolkit’ of people who have learnt to manage their pain effectively.

Feel free to explore each footstep in order, or simply dip into the ones that you find most helpful. And don't be afraid to come back to certain footsteps – learning new skills takes time.

Share what you learn with your pain specialist and other supportive people around you. Share too with your clinical support, GP, physiotherapist or other health care workers. They’ll be able to give you more encouragement, so that your journey is a successful one and you can truly live well with pain.

Ready to explore the Ten Footsteps? Click on one of the footsteps below to get started...

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Footstep 1

Pain and the Brain

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Footstep 2

Acceptance

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Footstep 3

Pacing

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Footstep 4

Setting goals

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Footstep 5

Getting active

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Footstep 6

Managing moods

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Footstep 7

Sleep

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Footstep 8

Food, relationships and work

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Footstep 9

Relaxation and mindfulness

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Footstep 10

Managing setbacks

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All 10 footsteps

at a glance

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Next steps...