Coping Calendar 2019 - American Chronic Pain Association
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Coping Calendar
2019
American Chronic Pain Association
®
To be passive is to let others decide for you.
To be aggressive is to decide for others. To be assertive is
to decide for yourself.
And to trust that there is enough, that you are enough.
~ Edith Eva Eger
January 2019
Assertiveness Skills
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
Make a list of what When thinking
you want to change about changes in
in your life. Revisit your life, you need to
New Year’s Day the list frequently. look at your atti-
tudes.
6 7 8 When faced with 9 10 11 12
What would you like change, make sure Try to incorporate Identify your good
to change in your you consider all your your personal skills habits and incorpo-
life? options before mak- to create change. rate them into your
ing any alterations. daily changes.
13 14 15 16 17 18 19 Do you resist
Don’t get Realize that you are If you are strong in change? Ask
discouraged in your the one to make a one area of your life, yourself why you
attempt at a change choice each day. use that to create fear making changes
that didn’t work. Makar Sankranti change. in your life?
20 21 22 To create change 23 24 Continue to look 25 26
Ask yourself what you need to have a for areas in your life Re-evaluate your
you think about clear vision of what that you can change goal and determine
yourself and the way Tu B'Shevat
you want to to improve the if the change is
your life is going. Martin Luther King Jr. Day accomplish. quality of your life. realistic.
27 28 29 30 31 Make sure you
Think about the ben- If there is something don’t confuse “I
efits you gain if you you don’t like, you should,” or “I should
create some type of have the ability to have,” with things
positive change. create change. that need changing.
No one saves us but ourselves.
No one can and no one may.
We ourselves must walk the path.
~ Buddha
February 2019
Ten Steps from Patient to Person
Sun Mon Tue Wed Thu Fri Sat
1 2
ACPA Ten Steps
https://www.theacpa.o
rg/pain-management-
tools/from-patient-to- Groundhog Day
person/
3 4 5 6 7 8 9
STEP 1: Learn all you can about STEP 2: Take an active role in
Accept the Pain your physical condition. Get Involved your own recovery.
Understand that there
may be no current cure. Chinese New Year
10 11 12 13 14 15 16
STEP 3: You need to have a clear STEP 4: Set goals that are with- STEP 5: Basic Rights will
Learn to set understanding of what is Set Realistic Goals in your power to ac- Know Your Basic empower you. Such as
Priorities important to you. complish or break Rights the right to make mis-
down a larger goal. Valentine’s Day takes.
17 18 19 20 21 22 23
STEP 6: What you feel emotion- STEP 7: Pain increases stress. STEP 8: Muscles that are out of
Recognize Emotions ally will effect how you Learn to Relax Learn how to reduce Exercise shape feel more painful
feel physically. stress levels through than those that are
relaxation. toned.
Presidents’ Day
24 25 26 27 28
STEP 9: Pain doesn’t have to be STEP 10: Once you begin to
See the Total Picture the center of your life! Reach Out manage your chronic
Focus on your abilities, pain, reach out and
not our disabilities. share what you know
with others.
Respect yourself and others will respect you.
~ Confucius
March 2019
Basic Rights
Sun Mon Tue Wed Thu Fri Sat
1 Maintaining 2
Wellness with the Basics
by P. Cowan
https://www.theacpa.org/wp-co
tent/uploads/2017/08/chronicle_june
2012_ONLINE.pdf
3 Know Your Basic 4 5 6 7 8 9
Rights You have the right Be treated with Act in a way that
https://www.theacpa.org/pain-
management- to: respect promotes dignity
Maha Shivaratri Ash Wednesday
tools/videos/communicationeducatio
n/
and self respect
10 11 12 Be listened to 13 14 15 16
Ask why and taken serious- Make mistakes Ask for what you Not have to
ly when expressing want explain everything
Daylight Saving’s Begins
your feelings. you do and think
17 18 19 20 21 22 23
Feel good about Ask for Disagree Say “no” and not Change your mind
yourself information Purim feel guilty
St. Patrick’s Day Holi
24 25 26 27 28 29 30
Do less than you Ask for help or Take time to slow
are humanly assistance down and think
capable of doing before you act
31
Be the change that you wish
to see in the world.
~ Mahatma Gandhi
April 2019
Creating Change
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6
What would you like Look for areas in Identify your good
to change in your your life that you habits and
life? can change to im- incorporate into
April Fool’s Day Isra and Mi'raj prove your quality your daily changes.
of life.
7 8 9 10 11 12 13
Think about the ben- Ask yourself what When faced with To create change Try to incorporate Don’t get
efits you gain if you you think about change, consider all you need a clear your personal skills discouraged if your
create some type of yourself and how options before vision of what you to create change. attempt at a change
positive change. your life is going. making alterations. want to accomplish. didn’t work.
14 15 16 17 18 19 20
Realize that you are Make a list of what Do you resist
the one who makes you want to change change? Ask
Palm Sunday choices each day. in your life. Revisit yourself why you
Rama Navami Tax Day the list frequently. fear making chang- Good Friday Passover Begins
es.
21 22 23 24 25 26 27
When thinking Think about the ben- If you don’t like If you are strong in
about change in your efits you gain if you something, you have one area of your life,
Easter Sunday life, you need to look create some type of the ability to create a use that to create
Laylat al Bara'at at your attitudes. positive change. change. change. Passover Ends
28 29 30
Changing Lives for Re-evaluate your
30 Years goal and determine if
https://www.theacpa.org/wp-
con-
the change is
tent/uploads/2017/08/chronicle_sept realistic.
2010_ONLINE.pdf
Most of us spend too much time on what is urgent and not
enough time on what is important.
~ Stephen R. CoveyMay 2019
Personal Priorities
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4
Start off this month Begin by listing all
by establishing your the things that are
Personal Goals! important to you.
Yom Hashoah
5 6 7 8 9 10 11 Work on your
Believe in your Write each Review your number one priority
dreams. Anything is important task, priorities each today by breaking
possible! event, or goal on morning to into small,
Cinco de Mayo Ramadan Begins separate note cards. determine which is manageable steps.
important to you.
12 13 14 15 16 17 Is your priority 18
One of your Make sure that your something that you
priorities should be priority is within want, or is it some-
taking care of your your ability to make thing that will make
personal needs. Do someone else happy?
Mother’s Day it happen.
something for yourself.
19 Develop a work 20 21 Always be 22 If you feel as if 23 24 25
schedule that will flexible. Sometimes you aren’t making Enjoy today. It
provide time for unexpected situations progress, see if you should be your
your priorities each can prevent you from can simplify your task number one
day. making progress. for today. Lag BaOmer priority.
26 27 28 29 30 31
Be willing to take a Look at all you have Resource:
risk today! accomplished, not at ACPA Patient to
what you have not Person: First Steps,
Memorial Day accomplished. Chapter 5.Life is 10% what happens to you
and 90% how you react to it.
~ Charles R. SwindollJune 2019
Hints for Daily Living
Sun Mon Tue Wed Thu Fri Sat
1
Laylat al Qadr
2 3 4 5 6 Buy shoes that are 7 8
Before getting out Store frequently comfortable and will Take time to enjoy
of bed, do a few not put strain on your your surroundings
used items at Eid al-Fitr back if you have to
simple stretches. waist-high level. walk a long way.
and relax.
9 10 Try some- 11 12 If you do yard work 13 14 15 Make sure you
today, pace yourself. get enough sleep.
thing new today
Don’t overdo it and You will function
Shavuot that is within create additional pain. Flag Day
better.
your limits.
16 17 When lifting ob- 18 Rest your foot on 19 20 21 Allow for frequent 22
jects, keep your back the bottom shelf of an stops on long car trips.
upright and avoid open cupboard when And, place a pillow on
Father’s Day
twisting your body. working in the kitch- the small of your back
en. for extra support.
23 24 25 26 27 Prepare several 28 29 Push heavy objects
Find a place to sit While shopping casserole dishes that instead of pulling them.
while shaving or put- can be frozen. It will be And, don’t hesitate to
carry bags close great for days when ask for help.
ting on makeup.
to your body. you don’t want to cook.
30 Resource:
ACPA, Patient to
Person, First
Steps, Chapter 18Don't forget to tell yourself positive things daily!
You must love yourself internally to glow externally.
~ Hannah BronfmanJuly 2019
Positive Affirmations
Sun Mon Tue Wed Thu Fri Sat
1 Self-image is the 2 3 4 5 6
single most im- Affirmations help Plan ahead! By
portant factor in you to focus on the failing to plan, you
determining suc- positive. are planning to fail.
Independence Day
cess or failure.
7 8 9 I am actively in 10 11 12 13
Take time today to charge of my life I have a positive I am kind,
list five things and direct it in expectancy of compassionate and
about yourself that constructive reaching my goals. gentle with myself.
you really like. channels.
14 15 It is not what 16 17 18 19 20
happens to me, but I am optimistic I am an action
how I handle it that about life. I look person! I do first
determines my emo- forward to and things first and one
tional well being. enjoy challenges. thing at a time.
21 I am aware of my 22 23 24 25 26 27
value system and confi- I accept compliments Don’t loose sight of
dent of the decisions I easily and share my the things that really
make based on my successes with others count.
current awareness. who have contributed
to them.
28 29 Negative thinking 30 31
projects negative
responses. Try to keep
your focus on the posi-
tive.Reading is to the mind what
exercise is to the body.
~ Joseph AddisonAugust 2019
Exercise
Sun Mon Tue Wed Thu Fri Sat
1 2 3
Always consult with Start slow and work Getting Started
your Doctor before your way up to your Video
beginning any goal. https://www.theacpa.org/
pain-management-tools/
exercise program.
videos/
4 5 6 7 8 9 10
Schedule time to Keep track of how Go for a walk today. Set realistic goals.
exercise. Take time often you exercise. Don’t overachieve
for yourself. Journal it! and discourage
yourself.
11 12 13 14 15 16 17
Be motivated to Feel good about the Remember to stretch Be realistic and pace Remember to get
move! progress you made today. Daily stretch- yourself. Find an exer- enough sleep so that
this month! ing can help you feel cise program that will you have the energy
Eid al-Adha work for you.
better. to exercise.
18 Yoga can help to 19 20 21 22 23 24
make your body and Take note of how Five Minute Keep your body
mind healthy. Look much time you took Relaxation Exercise active. Take a walk
for a yoga class near this week to exercise. https://www.theacpa.org/ today!
pain-management-tools/
you. videos/
25 Look for other 26 27 28 29 30 31
exercise classes in Remember to note in Refer to ACPA Take time this Exercise is a small
your area. Don’t be your journal when Patient to Person: morning to stretch price to pay to
afraid to join an exer- you exercise. First Steps for a before you get out of function.
Muharram
cise group or club. listing of exercises. bed.An idea that is developed and put into action is more
important than an idea that exists only as an idea.
~ BuddhaSeptember 2019
Pain Awareness Month
Sun Mon Tue Wed Thu Fri Sat
1 2 3 One in three 4 5 Pain is the num- 6 7
Pain Awareness Tool Americans lives with Proclamation Tool ber one cause of Chronic Pain can
Kit some type of chronic Kit adult disability in touch nearly every
https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
pain. https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
the United States. part of a person’s
Labor Day life.
8 9 10 11 12 13 14
Conditions A to Z Going to the ER Older Adult Tool Kit Muscle pain, one of the CARE Card
https://www.theacpa.org/conditions- https://www.theacpa.org/pain- https://www.theacpa.org/pain- most common types of https://www.theacpa.org/acpa_maze/
treatments/conditions-a-z/ management-tools/going-to-the-er/ awareness/pain-awareness-toolkits/ care-card/
acute pain, affects 53
Ashura percent of Americans.
15 16 17 Living with a 18 19 20 21
ACPA Chronicle Pain Awareness chronic condition Pain Management Is There Life With The Art of Pain What is Chronic
https://www.theacpa.org/about- https://www.theacpa.org/pain- changes the way you Tools Pain? Management https:// Pain
us/chronicles/ awareness/
think about your https://www.theacpa.org/pain- https://www.theacpa.org/?s=pathwa www.theacpa.org/pain-management- https://www.theacpa.org/pain-
management-tools/ ys+through+pain tools/the-art-of-pain-management/ management-tools/the-art-of-pain-
healthcare and your management/
life.
22 23 24 25 26 27 Chronic pain can 28
Resources Pharmacists Tool Quick Links Find an ACPA be a source of frustra- Nurses Tool Kit
https://www.theacpa.org/pa Kit https://www.theacpa.org/quick-links/
Support Group tion for health care https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
in-management- https://www.theacpa.org/pain- https://www.theacpa.org/about- professionals who seek
tools/resources/ awareness/pain-awareness-toolkits/ us/support-groups/
to provide care and
assistance.
29 30
Clinical Trials Fibro Pain Map
https://www.theacpa.org/clinical- https://www.theacpa.org/pain-
trials/ management-tools/communication-
tools/tracking-tools/fibro-pain-map/
Navratri
Rosh HashanaColors, like features, follow the changes of the emotions.
~ Pablo PicassoOctober 2019
Recognizing Emotions
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5
Emotions play Keep a journal so you Learn to
a significant role can track your emo- compromise to
in how we suffer and tional health as well as find solutions to
cope with life-altering your physical health. problems.
chronic pain.
6 7 8 9 10 11 12
Unresolved pain can
create anger and
frustration. They are
Dussehra Yom Kippur
normal feelings.
13 14 15 16 17 Believe in your- 18 19
People with pain may Unless you tell self and your right to
blame themselves for people how you feel have your own feel-
not “getting better.” So Columbus Day emotionally, they will ings, no matter what
we may feel guilty. Sukkot
not know. they might be.
20 21 22 23 Find a physical 24 25 When it is not 26
Depression is part of activity that will help appropriate to ex- Resource:
any long term ill- you release emotion- press your emotions ACPA, From Patient
ness, including al feelings such as verbally, write them to Person: First
chronic pain. walking. in your journal. Steps, Chapter 8
27 28 No matter how 29 30 31
hard you try to explain, Ignoring emotions Resource:
no one will be able to can lead to inappro- The Angry Book by
feel your physical or priate reactions to a Theodore L. Rubin,
Diwali emotional pain. minor incident. MD HalloweenThe key is in not spending time,
but in investing it.
~ Stephen R. CoveyNovember 2019
Time Management
Sun Mon Tue Wed Thu Fri Sat
1 2
All Saint’s Day All Souls Day
3 4 Devote at least 5 6 7 8 9
half an hour at the Try not to waste Avoid trying to play
beginning and end of time worrying about catch-up on days
Daylight Savings Ends each day to yourself. things that you when you are feeling
cannot control. good.
10 11 12 13 14 15 16 Get organized
Get the proper ACPA MedCard Learn to pace Keep a calendar and stay organized.
amount of rest. You https://www.theacpa.org/acpa_ yourself. with you for quick Too much time is
maze/acpa-medcard/
will be more efficient reference before you wasted searching for
if you are well rest- Veteran’s Day make any plans. misplaced items.
ed.
17 Break large jobs 18 19 20 If you find you 21 22 Know when to 23
into several smaller Don’t compromise have too much to do say “no,” and don’t
more manageable free time. Make today, you can allow yourself to feel
tasks that can be time for stretching change your mind guilty for saying
done over time. and relaxation. and reschedule. ”no.”
24 Realize that you 25 26 Learn to Set 27 Resource: 28 29 Establish a list of 30
cannot do everything Priorities ACPA Staying Well, priorities and stick to Don’t allow fears of
or be all things to all https://www.theacpa.org/pain- Advanced Pain it. This will help re- increased pain
people. Recognize management- Management duce last minute rush- prevent you from
tools/videos/communicationedu ing around.
your limitations. cation/ Manual, Chapter 8 Thanksgiving Day being active today.Your Journal is like your best friend, You
don't have to pretend with it, you can be
honest and write exactly how you feel
~ Bukola OgunwaleDecember 2019
Journal Writing
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6 7
Keeping a journal is Find a time each day Use your journal as Use the ACPA Pain
an excellent way to to make entries in a safe place to talk Log as a means of
see personal growth. your journal. about your feelings. tracking progress.
8 9 10 11 12 13 14
https:// Your journal will Instead of writing Use the Daily Activi- https://www.theacpa.org/pain-
management-tools/
www.theacpa.org/pain- provide a verbal about your pain, use ty Checklist to help communication-tools/pdf-
management-tools/ photograph of your numbers to note track how you are graphical-tools/
communication-tools/ personal growth. levels of pain. feeling.
tracking-tools/pain-log/
15 16 17 18 19 20 21
Make a note of how Try to draw a Make a note of the Select a time to write
you sleep, your picture to express weather each day in your journal each
worries, feelings and what your day was and the effect it has day and stick to it.
your weight. like. on your pain.
22 23 24 25 26 27 28
Make a note of ma- Make a note of when How many times in Note how much time
jor decisions you you exercise and why the past week did you spent walking
make each day you don’t. you take time for today.
Chanukah Begins Christmas Eve Christmas Day Kwanzaa Begins yourself?
29 30 31
Use feeling words to
describe what you
are feeling.
Chanukah Ends New Year’s EveYou can also read
