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American Chronic Pain Association © 2020
American Chronic Pain Association
®
Coping Calendar 2020
(R)
American Chronic Pain Association © 2020
Be the change that you wish to see in the world. ~ Mahatma Gandhi
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
New Year’s Day
2
3
STEP 1:
Accept the Pain
4
Learn all you can about
your physical condition.
Understand that there
may be no current cure.
5
STEP 2:
Get Involved
6
Take an active role in
your own recovery.
7 8
STEP 3:
Learn to set
Priorities
9
You need to have a clear
understanding of what is
important to you.
10 11
12
STEP 4:
Set Realistic Goals
13
Set goals that are within
your power to accom-
plish or break down a
larger goal.
14
15
STEP 5:
Know Your Basic
Rights
16
Basic Rights will em-
power you. Such as the
right to make mistakes.
17
STEP 6:
Recognize Emotions
18
What you feel
emotionally will effect
how you feel phys-
ically.
19
20
Martin Luther King Jr
Birthday
21
STEP 7:
Learn to Relax
22
Pain increases stress.
Learn how to reduce
stress levels through
relaxation.
23
STEP 8:
Exercise
24
Muscles that are out of
shape feel more painful
than those that are toned.
25
Chinese New Year
26
STEP 9:
See the Total Picture
27
Pain doesn’t have to be
the center of your life!
28 29
STEP 10:
Reach Out
30
Once you begin to man-
age your chronic pain,
reach out and share what
you know with others.
31
January 2020 Ten Steps from Patient to Person
American Chronic Pain Association © 2020
I don't want to be at the mercy of my emotions. I want to use them, to enjoy them, and to dominate them.
~ Oscar Wilde
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
2
Groundhog Day
3
Own your feelings.
Don’t make someone
else responsible for what
you are feeling
4 5
Use feeling words to
express yourself.
6 7
Your emotions are a
significant part of who
you are. Recognize and
deal with your emotions
daily.
8
9
Journal writing is a good
way to express your
emotions.
10
Tu Bishvat
11
Tell someone how you
feel. Otherwise, how
will they know?
12
Lincoln’s Birthday
13
Depression is part of any
long term illness, includ-
ing chronic pain.
14
Valentine’s Day
15
Unresolved pain can
create anger and frustra-
tion.
16
Take time for yourself.
Quiet time allows for
self assessment of feel-
ings.
17
President’s Day
18
Focus on your emotional
self today. Ask yourself,
“How does that make
me feel.”
19 20
Take lessons from a
child. It is okay to be
who you are and allow
yourself emotional reac-
tions.
21
Maha Shivaratiri
22
Ignoring emotions can
lead to an inappropriate
reaction to a minor inci-
dent.
23
No matter how hard you
explain, no one will ever
be able to feel your
physical or emotional
pain.
24
Believe in yourself and
your right to have your
own feelings, no matter
what they might be.
25
Learn to compromise to
find solutions to a
problem.
Marti Gras Day
26
Ash Wednesday
27
Resource:
ACPA, Patient to Per-
son: First Steps, Chapter
8
28
Resource:
The Angry Book by
Theodore L. Rubin, MD
29
Emotions play a huge
role in how we cope
with chronic pain.
February 2020 Recognizing Emotions
American Chronic Pain Association © 2020
Change will not come if we wait for some other person, or if we wait for some other time. We are the ones we've been waiting for.
We are the change that we seek. ~ Barack Obama
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1 2
What would you like
to change in your life?
3
Make sure you don’t
confuse “I should”
with things that need
changing.
4
5
If you don’t like
something, you have
the ability to create a
change.
6
When faced with
change, consider all
options before
making alterations.
7
Ask yourself what
you think about your-
self and how your life
is going.
8
‘
Daylight Savings Begins
9
Holi
10
Purim
11
Realize that you are
the one who makes
choices each day.
12 13
To create change you
need a clear vision of
what you want to ac-
complish.
14
Think about the bene-
fits you gain if you
create some type of
positive change.
15
Don’t get
discouraged if your
attempt at a change
didn’t work.
16
When thinking about
change in your life,
you need to look at
your attitudes.
17
St. Patrick’s Day
18
19
Look for areas in your
life that you can
change to improve
your quality of life.
20
21
Try to incorporate
your personal skills to
create change.
22
. Isra and Mi’raj
23 24
Do you resist change?
Ask yourself why you
fear making changes.
25
Make a list of what
you want to change in
your life. Revisit the
list frequently.
26
If you are strong in
one area of your life,
use that to create
change.
27
28
29
Re-evaluate your
goal and determine if
the change is
realistic.
30
Identify your good
habits and incorporate
into your daily chang-
es.
31
March 2020 Creating Change
American Chronic Pain Association © 2020
Nothing is unchangeable but the inherent and unalienable rights of man.
~ Thomas Jefferson
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
2 3
You have the right
to:
4
5
Good Friday
6
Be treated with
respect.
7 8
Make mistakes.
9
Passover Begins
10
Good Friday
11
Be listened to and
taken seriously
when expressing
your feelings.
12
Change your
mind.
Easter Sunday
13
Ask for what you
want.
14 15
Ask why.
Tax Day
16
Passover Ends
17
Act in a way that
promotes dignity
and self respect.
18
19
Say “no” and not
feel guilty.
20
Do less than you are
humanly capable of
doing.
21
Yom HaShoah
22
Disagree 23 Take time to
slow down and
think before you
act.
24
Ramadan Starts
25
Ask for help or
assistance.
26
Not have to
explain everything
you do and think.
27 28
Ask for
information.
29
Feel good about
yourself.
Yom Ha’atzmaut
30 Resource:
ACPA Patient to
Person: First
Steps, Chapter 10
April 2020 Basic Rights
American Chronic Pain Association © 2020
Family is not an important thing, it’s everything. ~ Michael J. Fox
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1 No one can feel your
pain. No matter how
hard you try to make
family understand.
2
3 4
Chronic pain is a
family problem.
5
Cinco de Mayo
6 Because of the pain,
our family struggles
with many of the
same issues you do.
7 8 Keep the lines of
communication open
between you and your
family.
9
10 Schedule a family
meeting to talk about
personal feelings.
Mother’s Day
11 12 Make this a family
night out. Go out to
dinner with the
family.
13 14 Make copies of the
feeling words in the ACPA
Patient to Person: First
Steps, Chapter 8
15 16 Your family also has
basic rights. Families
should respect each
others rights
17 18 Make a list of ways
your family could help
you to cope better.
Share this list with
them.
19 20 Deal with an issue
as it arises. Don’t ignore
it or put off the
discussion until later.
21 22 Hold an open
ACPA meeting so that
family members can
attend.
23
Ramadan Ends
24
Eid al-Fitr
25
Memorial Day
26 Make a list of all the
things that your
family does to help you
cope. Share this list
with them.
27 28 Chronic pain can
cause isolation. It is up
to you to seek out the
company of others.
29
Shavout
30
Resource:
ACPA, Family Manu-
al
31
May 2020 Family Involvement
American Chronic Pain Association © 2020
The single biggest problem in communication is the illusion that it has taken place.
~ George Bernard Shaw
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
To express our wants,
needs, and desires use
open communication.
2 3
Communication is a
learned behavior.
4 5
Use feeling words
listed in Chapter 8 of
the ACPA Patient to
Person: First Steps
6
7
Don’t be afraid to ask
questions.
8 9
Verify the emotions of
the listener. Example:
“You seem angry with
me.”
10 11
Maintain eye contact
with the person
you’re addressing.
12 13
Accept responsibility
for what you do.
14
Flag Day
15
To make sure you
heard what someone
said, repeat what you
thought they said.
16 17
“What I heard you say
was…”
18 19
Talk to the person
instead of about him.
20
Make an attempt to
change behaviors that
prevent open
communication.
21
Father’s Day
22
Listening is as much a
part of communica-
tion as talking.
23
Avoid general state-
ments by using “I” or
“you” instead of “it.”
24
Use words that make
the actions belong to
you, not a third party.
25
Be assertive by asking
directly for what you
want.
26
Use the person’s
name to let them
know they are
important.
27
28
Be very specific in
what you say.
29
Be aware of what
your body tells you.
30
Notice how your body
feels when you are
nervous, happy or
laughing.
June 2020 Open Communication
American Chronic Pain Association © 2020
The duty we owe ourselves is greater than that we owe others ~ Louisa May Alcott
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Assertive is
expressing yourself in
a positive fashion
while expressing your
needs.
2 3 Nonassertive is
holding back thoughts,
ideas, and needs or ex-
pressing them in a
self-deprecating way.
4
Independence Day
5 If you are someone
who dominates con-
versation, try to allow
others to share their
point of view today.
6 7 When expressing
your needs or feelings
today, make sure you
own it by using “I” in
your conversations.
8 9 Be assertive
today! Make sure to
tell people what you
want. Remember,
they can’t read your
mind.
10 11
You have the right to say
no to any request made
of you.
12 13 Being assertive
makes you more con-
fident, and enables
you to feel good about
yourself.
14 15
Aggressive is acting
in a hostile fashion
16 17 Relationships
improve when people
behave assertively, It
enables feelings and
needs to be known.
18
19
Try looking at
people directly when
talking with them.
20
Speak up today when
you feel you have
been treated unfairly.
21
Reference:
Pulling Your Own
Strings, Dr Wayne
Dyer
22 23
Aggressive people
usually feel superior.
Avoid aggressive
people today.
24 25 Use “I” language
assertion today.
“I feel…”
“I want…”
“I need…”
26 27 Reference:
How to Keep People
From Pushing Your
Buttons, by Albert Ellis,
PhD & Arthur
28 29
A firm, confident,
appropriately loud
tone of voice marks
assertive behavior.
30
Tisha B’Av
31 Resource:
ACPA, Patient to Per-
son: First Steps,
Chapter 11 Eid al-Adha
July 2020 Assertiveness Skills
American Chronic Pain Association © 2020
Journaling is like whispering to one’s self and listening at the same time.
~ Mina Murray
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Keeping a journal is
an excellent way to
see personal growth
2 3 Your journal will
provide a verbal
photograph of your
personal growth.
4 5
Find a time each day
to make entries in
your journal.
6 7 Instead of writing
about your pain, use
numbers to note levels
of pain 0 to 10.
8
9 Try to draw a
picture to express
what your day was
like.
10 11
Use feeling words to
describe what you are
feeling.
12 13 Make a note of
the weather each day
and the effect it has
on your pain.
14 15 Make a note of
how you sleep, your
worries, feelings and
your weight.
16 17
Make a note of major
decisions you make
each day.
18 19
Use your journal as a
safe place to talk
about your feelings.
20
Muharram
21 Make a note of
when you exercise
and why you don’t.
Ganesh Chaturthi
22
23
Select a time to write
in your journal each
day and stick to it.
24 25
Note your weight at
least once a week in
your journal.
26 27
Did anyone make you
feel bad his week?
Why, and what did you
do about it?
28 29 How many times
in the past week did
you take time for
yourself?
30 31 Resource:
ACPA, Staying Well,
Advanced Pain Man-
agement, Chapter 11
August 2020 August 2011 Journal Writing
American Chronic Pain Association © 2020
What is necessary to change a person is to change his awareness of himself.
~ Abraham Maslow
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Pain Awareness Tool
Kit https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
2
What is Chronic
Pain https://www.theacpa.org/acpa_maze/
what-is-chronic-pain/
3
Conditions A to Z https://www.theacpa.org/conditions-
treatments/conditions-a-z/
4
Quick Links https://www.theacpa.org/quick-links/
5 Muscle pain, one
of the most common
types of acute pain,
affects 53 percent of
Americans.
6
Pain is the number
one cause of adult
disability in the Unit-
ed States.
7
Labor Day
8
Pain Management
Tools https://www.theacpa.org/pain-
management-tools/
9
ACPA Chronicle https://www.theacpa.org/about-
us/chronicles/
10
Going to the ER https://www.theacpa.org/pain-
management-tools/going-to-the-er/
11
CARE Card https://www.theacpa.org/acpa_maze/
care-card/
12
13
The Art of Pain
Management https://
www.theacpa.org/pain-management-
tools/the-art-of-pain-management/
14
Treatments A to Z https://www.theacpa.org/conditions-
treatments/treatments-a-z/
15
One in three Amer-
icans lives with some
type of chronic pain.
16
Is There Life With
Pain? https://www.theacpa.org/?s=pathway
s+through+pain
17
Pain Awareness https://www.theacpa.org/pain-
awareness/
18
Find an ACPA
Support Group https://www.theacpa.org/about-
us/support-groups/
19
Rosh Hashana
20
Chronic Pain can
touch nearly every
part of a person’s
life.
21
Pharmacists Tool
Kit https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
22 Chronic pain can
be a source of frustration
for health care profes-
sionals who seek to pro-
vide care and assistance.
23
Fibro Pain Map https://www.theacpa.org/pain-
management-tools/communication-
tools/tracking-tools/fibro-pain-map/
24
Older Adult Tool
Kit https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
25
Nurses Tool Kit https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
26
Clinical Trials https://www.theacpa.org/clinical-
trials/
27 28
Yom Kippur
29
Proclamation Tool
Kit https://www.theacpa.org/pain-
awareness/pain-awareness-toolkits/
30 Living with a chron-
ic condition changes the
way you think about
your healthcare and
your life.
September 2020 Pain Awareness Month
American Chronic Pain Association © 2020
This time, like all times, is a very good one, if we but know what to do with it.
~ Ralph Waldo Emerson
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Try not to waste time
worrying about things
that you cannot con-
trol.
2 3
Sukkot Begins
4 5
Break large jobs into
several smaller more
manageable tasks that
can be done over time.
6 7
Avoid trying to play
catch-up on days
when you are feeling
good.
8 9
Sukkot Ends
10
11 Establish a list of
priorities and stick to
it. This will help
reduce last minute
rushing.
12
Columbus Day
13
Get the proper amount
of rest. You will be
more efficient if you
are well rested.
14 15
Know when to say
“no,” and don’t allow
yourself to feel guilty
for saying ”no.”
16 17
Devote at least half an
hour at the beginning
and end of each day to
yourself.
18 19 Realize that you
cannot do everything
or be all things to all
people. Recognize
your limitations.
20 21 Remember that if
you find you have too
much to do today, you
can change your mind
and reschedule.
22 23
Don’t compromise your
free time. Allow time
for stretching and
relaxation to maintain
your wellness.
24
25 Get organized
and stay organized.
Too much time is
wasted searching for
misplaced items.
26 27
Keep a calendar with
you for quick
reference before you
make any plans.
28 29 Don’t allow fears
of increased pain pre-
vent you from being
active today. Learn to
pace yourself.
30 Resource:
ACPA Staying Well,
Advanced Pain
Management Manual,
Chapter 8
31
Halloween
October 2020 Time Management
American Chronic Pain Association © 2020
Keep your face always toward the sunshine - and shadows will fall behind you.
~ Walt Whitman
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Daylight Savings Ends
2 3
Election Day
4 5
Take time to enjoy
your surroundings and
relax.
6 7 Buy shoes that are
comfortable and will
not put strain on your
back if you have to
walk a long way.
8 Push heavy
objects instead of
pulling them. And,
don’t hesitate to ask
for help.
9
Before getting out of
bed, do a few simple
stretches.
10
When lifting objects,
keep your back
upright and avoid
twisting your body.
11
Veterans Day
12 13 If you do yard
work today, pace
yourself. Don’t over-
do it and create addi-
tional pain.
14
Diwali
15
Find a place to sit
while shaving or put-
ting on makeup.
16 17
Make sure you get
enough sleep. You
will function better.
18 19 Allow for frequent
stops on long car trips.
And, place a pillow on
the small of your back
for extra support.
20 21
Store frequently used
items at waist-high
level.
22 23
Try something new
today that is within
your limits.
24 25 Rest your foot on
the bottom shelf of an
open cupboard when
working in the kitch-
en.
26
Thanksgiving Day
27 Prepare several
casserole dishes that can
be frozen. It will be
great for days when you
don’t want to cook.
28
29
While shopping carry
bags close to your
body.
30
Resource:
ACPA, Patient to
Person, First Steps,
Chapter 18
November 2020 Hints for Daily Living
American Chronic Pain Association © 2020
Stress is caused by being ‘here' but wanting to be ‘there.'
~ Eckhart Tolle
American Chronic Pain Association © 2020
Sun Mon Tue Wed Thu Fri Sat
1
Stress is more likely to
occur during the holiday
months. Start now to
prevent stress from
building up.
2 3
Take today to do less
then you should.
4 5
Maintain a regular
schedule of exercise.
Keeping your body in
shape may help reduce
stress and pain levels.
6
Be forgiving. Anger
can drain you of
energy and be very
stressful.
7 8 Growing Well
with Pain
https://www.theacpa.org/
pain-management-tools/
videos/
communicationeducation/
9
Keep a personal
journal to record your
feelings.
10
Have a “quiet place”
where you can go to
be alone for at least
30 minutes a day.
11
Chanukah Begins
12 Do something
each day to prepare
for the holiday season.
Being overwhelmed is
stressful.
13 Get adequate
amounts of rest. If
you are tired, you will
be more likely to
become stressed.
14
Delegate. You have
the right to ask for
help or assistance.
15 When you are
feeling extra stress,
ask yourself if it is the
pain or something
else.
16
Setting Priorities
Video https://www.theacpa.org/
pain-management-tools/
videos/
17
Relaxation Video https://www.theacpa.org/
pain-management-tools/
videos/
communicationeducation/
18
Chanukah Ends
19
Take at least two
hours for yourself
today.
20
21 Keep a note pad
beside your bed to
write down the things
that are
bothering you.
22
23
Living Better with
Pain Log https://www.theacpa.org/
acpa_maze/live-better-with-
pain-log/
24
Christmas Eve
25
Recognize what is not
within your power.
Christmas Day
26
Kwanzaa
27 Remember it is
your basic right to do
less than you are
capable of doing.
28
29
Reduce stress by be-
ing flexible. Be
willing to alter plans
if necessary.
30
Ten Steps from
Patient to Person
https://www.theacpa.org/
pain-management-tools/
from-patient-to-person/
31
New Year’s Eve
December 2020 Stress Reduction
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