Session | Physical exercise | Cognitive behavioral technique |
---|---|---|
Session 1 | Principles and safety guidelines for physical exercises Warming up Neck stretching Shoulder stretching Arm strengthening Wall push-up Balance exercises Cooling down | Participants’ expectation of the course and personal goals Discussion: daily difficulties due to pain Understanding of pain: pain types, theories, and factors that contribute to pain and the consequences Pain management: healthy lifestyle and discussion Homework: pain diary (mood monitor) |
Session 2 | Warming up Neck stretching Shoulder stretching Arm strengthening Wall push-up Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Understanding of the stress-pain-appraisal connection Introducing the maintenance cycle: relationships between thought, emotion, behavior, and bodily sensation Homework: pain and stress relationship worksheet |
Session 3 | Warming up Upper body stretching Back stretching Arm strengthening Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Review of the maintenance cycle Discussion: how do your thoughts, emotions, and behaviors impact your chronic pain? Identify automatic thoughts and beliefs Introducing unhelpful thinking habits Challenging thoughts Practice the thought record sheet Homework: thought record sheet |
Session 4 | Warming up Upper body stretching Back stretching Arm strengthening Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Acceptance of pain Self-statement exercise Homework: self-statement record sheet |
Session 5 | Warming up Back leg raise Side leg raise Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Mood monitoring Strategies to cope with stress Breathing exercise Homework: mood thermometer worksheet |
Session 6 | Warming up Back leg raise Side leg raise Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Use of public resources Social support Communication skills Muscle relaxation exercise Homework: assertiveness worksheet |
Session 7 | Warming up Hamstring stretching Knee extension Heel raise Body weight squat Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Case discussion Activity scheduling The importance of sleep Managing sleep problems Homework: activity diary |
Session 8 | Warming up Hamstring stretching Knee extension Heel raise Body weight squat Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Case discussion: taking good care of yourself Identifying personal strengths by reflecting on past successful coping efforts Rewarding yourself Grounding techniques Homework: keeping a log of thankful events and grounding exercise |
Session 9 | Warming up Neck stretching Shoulder stretching Upper body stretching Back stretching Arm strengthening Wall push-up Balance exercises Cooling down | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Discussion: what do you want to do but have to give up because of the pain, and what else can you do despite pain? Goal setting Homework: goal setting worksheet (SMART [specific, measurable, attainable, relevant, time-bound] goals) |
Session 10 | Warming up Hamstring stretching Knee stretching Back leg raise Side leg raise Body weight squat Balance exercises Cooling down Hot and cold compress | Review of homework from previous session Discussion: reflection on effectiveness of physical exercise on dealing with chronic pain Reviewing concepts and skills learned in the course thus far Exercise: relapse prevention and reviewing coping strategies by using worksheet Take-home messages |