Make your flare plan
A flare plan is something you make on a good day, ready for a bad one. When pain or fatigue flares up, you won’t have to work out what helps from scratch. It’s already written down. This free exercise takes you through it step by step: your early warning signs, what helps, what to skip for now, and what to tell the people around you. It takes about ten minutes. It works in your browser, needs no account, and you can save your plan or have it emailed to you.
Why make a flare plan in advance?
A flare is the hardest time to think clearly. You’re tired, sore, and every choice feels like too much. It’s easy to just get through the day instead of doing what really helps. Making a plan now, while things are calmer, means those choices are already made for the day you need them most. You’re not fighting the flare. You’re meeting it with a plan you already trust.
Common questions
What is a flare plan?
It’s a short, personal note you write in advance for when symptoms flare. It lists your early warning signs, the things that help, what to leave for another day, and what you’d like to tell family, friends or people at work. There are no right answers. It’s yours.
Who is it for?
Anyone living with chronic pain, fatigue, or a long-term condition where symptoms come and go, like fibromyalgia, ME/CFS, Long COVID, autoimmune conditions, or ongoing migraine.
Is this medical advice?
No. It’s a way to write down what you already know helps you. It’s not a test, a treatment, or a crisis tool. If your symptoms are new, changing, or worrying you, contact your GP. In an emergency, call 999 or NHS 111.
Is it private?
Yes. The exercise runs in your browser and saves only on your device. Nothing is kept unless you choose to email your plan to yourself.
How long does it take?
About ten minutes, at your own pace. You can stop and come back. Your plan is saved on the device you’re using.
If your condition is taking up more space than you’d like, therapy can help. I work with the emotional side of chronic pain and long-term conditions. A free 15-minute consultation is a conversation, not a commitment.