Pain takes up space.
Make some for you.
A quiet place to learn, reflect, and choose one manageable next step. Explore 16 self-guided educational exercises about living with persistent pain, based on principles from cognitive behavioral therapy for pain (CBT-P). These are educational adaptations, not a CBT-P treatment program.
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Choose one area to explore
No streaks. No catching up.
Choose what fits your day.
Persistent pain continues or returns over time, often beyond three months. Explore the categories below and choose an exercise that interests you. Each stands on its own, so you can start anywhere and leave the rest.
Read all 16 exercises in a simple, printable guide ↗
This browser does not support the exercise window. Please use a current browser, or read all 16 exercises in the reading guide.
Skills for living.
Space for learning.
CBT-P means cognitive behavioral therapy for pain. For persistent or chronic pain, it is also often called CBT-CP. It explores connections among thoughts, feelings, and actions. These exercises adapt related ideas for education and reflection; they do not deliver a therapy program.
Pain is real, and it has many influences
Pain can be influenced by physical health, stress, sleep, emotions, and surroundings. Learning coping skills does not mean pain is imaginary or your fault. Seek medical advice for new, changing, or unexplained pain.
A thought is something you can notice
During a difficult moment, thoughts can feel like facts. Reflection means making room for other possibilities, without denying real problems or forcing positive thinking.
Pacing is a planning idea, not a prescription
Pacing means considering a balance between activity and rest. Your safe activity level is individual. Follow your clinician's restrictions. This resource does not set activity targets or tell you to push through symptoms.
Learning alongside professional care
A qualified clinician can help decide whether CBT for chronic pain or another approach fits your situation. Do not change medication or delay medical care based on this site.
This app has not been clinically evaluated. It does not promise to reduce pain or replace care from a qualified professional.
Explore VA pain education resources ↗