Hello everyone! I know this greeting is a little late, but the holiday season can be quite hectic, can’t it? So, let me start by wishing each and every one of you a (belated) Merry Christmas and a Happy New Year. For those of you who don’t celebrate Christmas, I wish you a wonderful Happy Holiday’s. For many of us, this season is a blend of joy and stress, especially when living with chronic pain. Between the flurry of holiday gatherings and the expectations to be “merry and bright,” those of us dealing with daily discomfort can often feel overwhelmed once everything settles down.
But here’s the good news: the new year offers a perfect opportunity for fresh starts, reflection, and self-care. Below are some tips and insights on how to manage chronic pain in the aftermath of the holidays. I’ll also be sharing my personal New Year’s resolutions, in hopes of inspiring you to be kind to yourselves and to find new ways to thrive in 2025.
1. Give Yourself Permission to Rest
After the holiday hustle, your body needs time to recover—physically, mentally, and emotionally. Don’t feel guilty about taking it easy. Nap if you can, sleep in if your schedule allows, or simply find cozy, quiet moments in the day to recharge.
- Tip: Set aside a 15–20-minute “rest window” each afternoon. Turn off your phone, dim the lights, and just let your mind and body be still.
2. Embrace Gentle Movement
Staying active is crucial for chronic pain management, even if it’s the last thing on your mind. Gentle exercises—like stretching, light yoga, or a slow walk—can boost circulation and ease stiffness.
- Tip: Try a simple morning stretch routine, focusing on the neck, shoulders, and lower back. Even just 5–10 minutes can work wonders for pain relief and mood.
3. Nourish Your Body with Healthy Comfort Foods
We often indulge a bit during the holidays, and that’s perfectly okay. But as you transition out of the festive season, try to ease back into balanced eating. Certain foods can help manage inflammation and pain levels.
- Tip: Incorporate more fruits, vegetables, whole grains, lean proteins, and anti-inflammatory ingredients like turmeric and ginger into your meals. Think comforting soups, hearty salads, and roasted veggies.
4. Maintain a Pain Journal
Tracking your pain levels daily might seem like just one more thing on your plate, but it can be a big help. By noting pain intensity, triggers, medications, and possible remedies, you’ll start to see patterns that help you manage flares.
- Tip: A digital pain journal on your phone or a small notebook is all you need. Jot down short entries—date, time, pain level (1–10), potential triggers (weather changes, stress, certain foods), and what helped ease it (heat pack, gentle exercise, deep breathing).
5. Seek Emotional Support
Post-holiday blues, coupled with chronic pain, can feel isolating. It’s important to share your feelings with people you trust—friends, family, or a support group. If your mental health is suffering, consider professional help from a therapist or counselor.
- Tip: Reach out to your closest confidant and schedule a phone call or coffee date. Sometimes, just talking about how you feel can help ease the emotional weight.
6. 2024 New Year’s Resolutions
The start of a new year is a chance to turn the page and create goals that align with your well-being. Here are a few of my personal resolutions—maybe you’ll find something here to inspire your own list!
- Prioritize Self-Care: I plan to schedule regular “me time” each week, whether it’s a soothing bath, a slow-paced walk in nature, or reading a favorite book with a cup of herbal tea.
- Stay Active (Gently!): I’ll continue focusing on gentle movement, aiming for daily stretches and some cardio. I am hoping to be able to slowly get back on the ice very soon.
- Reduce Stress: I’m incorporating more mindfulness practices—like meditation and deep breathing—into my daily routine. I am cutting as much stress as I can away from my life. Note: Even five minutes of quiet meditation in the morning can set a calm tone for the rest of the day.
- Keep a Consistent Sleep Schedule: My goal is to go to bed and wake up at roughly the same time each day, even on weekends, to give my body the rest it deserves. I always aim for going to bed between 9:30-11:30 and waking up between 6-8. My body has started to get used to it.
- Journal: I have been journaling every single day the last year and a half and I am ready to make this a full time thing. It is fun to see how much of a person I have grown into over the year and I think that is some motivation I need to keep fighting and moving forward.
- Prioritize health: I am going to prioritize my health. Get the care it needs and continue to go and find some answers.
7. Look Forward With Hope
Even with the excitement of the new year, the transition out of the holiday season can be tough—especially when chronic pain is part of your daily life. Remember to be kind to yourself and celebrate small victories along the way. Healing and pain management is a journey, and it’s okay if your progress isn’t linear.
Pro Tip: Consider setting a few achievable short-term goals alongside your bigger resolutions. That way, you’ll experience a sense of accomplishment often—always a morale booster when pain flares up unexpectedly.
Final Thoughts
So, from my heart to yours: a late but heartfelt Merry Christmas, and a bright, hopeful, and pain-managed New Year. Let’s make 2025 a year of self-compassion, resilience, and small daily triumphs. Whether it’s taking a moment to rest, sharing a laugh with a friend, or making a plan to move your body gently, each act of self-care is a stepping stone toward feeling better.
Remember, you are not alone. Reach out for help, lean on your support network, and advocate for your own health. Here’s to a healthier, happier year ahead—one that’s filled with moments of relief, joy, and renewed hope for all of us living with chronic pain.
Wishing you a restful and thriving 2025!
-D
Deidre Matthews 