The ultimate guide to self-care and coping with CRPS

National Self Care Week 2025 migh be over but it is always the right time to think about your health and wellbeing, something that can feel especially challenging when you’re living with Complex Regional Pain Syndrome.

At Burning Nights CRPS Support, we know that self-care isn’t just a fad. For people living with chronic pain it’s an essential part of managing daily life. When pain takes over, it’s easy to forget to care for yourself in small, meaningful ways but these can really make a difference.

Follow our guide for practical self-care ideas, coping strategies and links to helpful resources to start building your own routine during National Self Care Week and beyond.

Self-care can calm your nervous system, improve mood and create moments of comfort and control. Even the teeniest acts, like a few slow breaths, a warm blanket or writing down your thoughts can help you feel better. Here at Burning Nights CRPS, we’ve made some self-care packs for all ages to encourage movement, creativity and positivity. They include mindfulness exercises, journaling, colouring, fun activities for all ages and tips to help you sleep better. These packs are available on our shop and are a nice treat if you want some extra support, but it’s important to remember that self-care doesn’t need to cost anything at all. Below are some simple, free ways to take care of yourself from the comfort of your own home.

Flare Box 

Make a flare box filled with comforting items you can reach for when your symptoms spike – a soft blanket, comfy pyjamas, favourite snacks, favourite photosor books. It’s your personal comfort kit, designed to support you through tough moments so make it your own. Find more tips on what to include in managing a CRPS flare up.

Pacing and rest

Learning to pace yourself is one of the best tools for managing chronic pain. Pacing means balancing activity and rest so you don’t push too hard on good days and feel burned out later. Do this by breaking tasks into smaller steps with rest in between. You might fold a few laundry items at a time, prepare meals for two days or space out little jobs across the week. Over time, pacing helps you do more with less pain. See our quick guide to Pacing Techniques for CRPS

Breathing techniques

Your body’s pain response is closely linked to your stress response. Breathing exercises can help soothe the nervous system and ease tension. Try slow, steady breathing by inhaling through your nose for a count of four, hold for two, then exhale gently for six. Repeat a few times to settle your mind and body. For step-by-step methods, explore our breathing exercises for CRPS and relaxation techniques blogs. You might also consider trying laughter yoga.

Distraction and mindfulness

On high-pain days, distraction can be one of your best tools. Doing something you enjoy like watching your favourite TV show, listening to music, or chatting with a friend can shift your focus and give your brain a short break from the pain. Find more strategies in our articles on Distraction Techniques and mindfulness meditation .

Keep a pain diary

Firstly keeping a pain diary can help you with acceptance, which is a huge part of learning to cope with having a chronic condition like CRPS. It can also help you tune in to what triggers your pain and what makes you feel better, which in turn can help you plan better and feel more in control. We’ve designed the Burning Nights CRPS Support Pain Diary for CRPS for you to download, print or use on your computer. 

Talk, connect and share

We all know how isolating CRPS can be, especially when others don’t fully understand your pain. Talking to family, friends or teachers if you’re a student, about what helps and what doesn’t might help them understand and support you better. Equally, talking to other chronic-pain warriors can bring huge comfort, whether that’s through a support group, online or in person – people who truly get it, can help you to understand your condition – so you can feel more connected to others. Burning Nights CRPS-run services like monthly online support groups and the 24/7 Online Community Forum.

Celebrate small wins

It’s easy to focus on what pain takes away but self-care is also about noticing what you can continue to do, despite your pain. Every tiny thing counts, like having a shower, stretching or getting some fresh air. Note down one thing you’ve done each day that you’re proud of, no matter how little. Over time, you can look back at these and remind yourself just how incredible you are!

Every little act of self-care is an achievement. And through it all, you needn’t be alone. You can find lots of support, advice and guidance on this website and our Burning Nights CRPS team are always happy to help.

Perhaps you have self-care tips that we’ve not yet covered? Or maybe you’d like to talk about your CRPS journey so far? We love to hear about individual journeys, so if you’d like to share yours, do head to share your CRPS journey and tell us more.