When to Seek Emergency Care
- Sudden severe pain that is different from your usual chronic pain
- Chest pain, difficulty breathing, or signs of a heart attack
- Sudden weakness, numbness, or difficulty speaking (stroke symptoms)
- Thoughts of harming yourself or others
- Fever with severe pain (possible infection)
- Pain after an injury or accident
- Severe abdominal pain with vomiting blood
Mental Health Crisis Support
Living with chronic pain can be emotionally overwhelming. If you're struggling with depression, anxiety, or thoughts of suicide, please reach out. These services are free and confidential.
Chronic Pain Support Lines
Condition-Specific Support
Immediate Self-Care During a Pain Flare
While waiting for help or during a difficult moment, try these grounding techniques:
Box Breathing
Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat 4 times.
5-4-3-2-1 Grounding
Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste.
Ice or Heat
Apply an ice pack or heating pad to the painful area. Even holding ice can help distract from emotional pain.
Change Position
If possible, gently change your position. Lie down, sit up, or find a more comfortable arrangement.
Reach Out
Text a friend, family member, or call a helpline. You don't have to face this moment alone.
Gentle Movement
If safe, try gentle stretching or walking to another room. Small movements can shift your focus.
Outside the United States?
The resources above are primarily US-based. For international crisis support, visit Find A Helpline to locate mental health support in your country, or IASP Crisis Centres for international suicide prevention resources.