Living with Chronic Pain: 5 Small Shifts That Make a Big Difference

By Dr. Antti Rintanen, MD, founder of The Internet Doctor

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Living with chronic pain changes everything. It affects your energy, your routines, and often your relationships. Some days it feels like your world is shrinking around the pain—and no matter how hard you try, the usual solutions don’t offer much relief.

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But even when pain persists, small shifts in how we live with it can lead to meaningful improvements in quality of life. The goal isn’t to “beat” pain, but to build a life that includes moments of comfort, connection, and control—even alongside it.

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In this article, we've outlined five practical, science-informed ways to support yourself while living with chronic pain.

1. Focus on What’s Achievable Today

Pain often brings unpredictability. You may wake up feeling like today is a “good” day, only for symptoms to intensify later. Instead of striving for perfect consistency, try asking yourself: What can I reasonably do today—without worsening things?

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It might be:

🧘🏻♀️Doing light stretches for 5minutes.

🥗 Preparing a simple meal you enjoy.

📩 Sending a quick message to someone close.

These may seem small—but they’re significant. They reinforce that you still have agency, even on tough days.

2. Find Brief Moments of Meaning

When pain takes up most of your attention, it’s easy to lose touch with the activities and values that once gave life direction. But you don’t need to wait for pain to disappear to reconnect with meaning.

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You might:

📸 Look at photos from a favourite memory.

🎶 Listen to music that grounds you.

📖 Read something inspiring—even a few lines.

Research shows that even short activities tied to our core values can improve resilience and well-being. They serve as reminders that your life still holds direction and depth, no matter how present the pain is.

3. Schedule Micro-Breaks

Many people with chronic pain push through until exhaustion—either because they have no choice or because it’s a deeply ingrained habit. But taking short, regular breaks can ease the nervous system and reduce the emotional toll of pain.

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Even a 2-minute pause can help:

🧘🏻♀️ Deep breathing

😌 Closing your eyes and relaxing your jaw

🙆🏽♀️ Gently standing and stretching

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Evidence suggests micro-breaks throughout the day are linked to better mood, improved attention, and slightly lower perceived fatigue—even among those with chronic conditions.

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4. Don’t Isolate—Connect in Small Ways

Chronic pain often isolates. Maybe you’ve stopped joining group events. Or maybe you feel like no one really gets what you’re going through. That isolation is real—and heavy.

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But even small steps toward connection can make a big difference. Send a message. Share how your day went. Say yes to a call, even if it’s short.

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Studies show that peer support and regular check-ins improve mood and help people manage their symptoms better over time. And the benefits go both ways—by reaching out, you remind others they’re not alone either.

5. Practice Speaking Up

When you live with pain long enough, it’s easy to start shrinking your needs—especially in medical settings. But self-advocacy matters, even in small ways.

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That could mean:

🤔 Asking your doctor to explain something differently

👩🏻⚕️ Requesting a follow-up

❤️ Telling a loved one how they can support you better

These moments reclaim space for your voice. You don’t need to have all the answers—just a willingness to stay in the conversation.

Conclusion

Chronic pain doesn’t have to erase your joy, your relationships, or your sense of purpose. It may alter your path, but you’re still walking it—one moment, one decision at a time.

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By making small, intentional shifts that reflect what you value, you begin to reshape your relationship with pain. Not by pretending it’s gone—but by proving, every day, that you are still here.

About the Author

Dr. Antti Rintanen is a licensed medical doctor and the founder of The Internet Doctor, a platform dedicated to making health information practical and compassionate. With a clinical background and a passion for patient-centred care, he writes to empower individuals living with chronic conditions to reclaim a sense of agency, purpose, and well-being.

References

1. Rickardsson     J, Zetterqvist V, Gentili C, et al. Internet-delivered acceptance and     commitment therapy as microlearning for chronic pain: A randomized     controlled trial with 1-year follow-up. Eur J Pain. 2021;25(8):1734–1748. https://pubmed.ncbi.nlm.nih.gov/

2. Huta V, Ryan     RM. Pursuing pleasure or virtue: The differential and overlapping     well-being benefits of hedonic and eudaimonic motives. J Happiness Stud.     2010;11:735–762. https://link.springer.com/

3. Albulescu P,     Macsinga I, Rusu A, et al. “Give me a break!” A systematic review and     meta-analysis on the efficacy of micro-breaks for increasing well-being     and performance. PLoS One. 2022;17(8):e0272460. https://pubmed.ncbi.nlm.nih.gov/

4. Matthias MS,     Adams JM, Eliacin J; Veterans Affairs Health Services Research and     Development Center for Health Information and Communication. Volunteer     peer support for chronic pain self-management: a qualitative study of     benefits and barriers. J Gen Intern Med. 2024. https://pubmed.ncbi.nlm.nih.gov/

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