Pediatric Pain Rehabilitation Center | Patient Resources

There are many aspects of the PPRC treatment program that current and former PPRC patients can do at home, including the following:

Stay active and keep moving

Try online guided workout videos.

Create your own workout.

  • Work out with a deck of cards. Assign an exercise to each suit (crunches, push-ups, squats, jumping jacks) and complete the exercises for that number (an 8 of hearts = 8 crunches) 
  • Create your own obstacle course.
    • Step/jump over something
    • Climb under something
    • Animal walk to something (crab walk, bear crawl)
    • Transport something using a body part
  • Crab soccer. Same rules as regular soccer but play in the crab position. Score by getting the ball past your opponent.
  • Ogo Sport. Play the usual way and see how many you can pass back and forth. Or play using “tennis rules” where you score by having the ball drop on your opponent’s side.

Explore safe outdoor movement-based activities.

  • Go for a walk
  • Go for a jog/run
  • Go for a hike
  • Go on a scavenger hunt
  • Go geocaching
  • Use Pokemon Go! app
  • Play any sport in the backyard
  • Go for a bike ride
  • Go for a ride on your scooter
  • Go rollerblading

Use your plans

  • Home Exercise Programs (HEPs)
  • Keep Moving Plan
  • School Management Plan
  • Zones of Regulation Plan
  • Other plans you made with your team at the PPRC

Keep your routines

  • Try to wake up at your usual time and do your normal morning routine
  • Spend part of your day doing schoolwork as you typically would
  • Spend time engaging in social activities with family or (virtually) with friends
  • Keep your same evening routine and try to go to bed at your usual time

Revisit your coping list (and try something new)

  • Distractions: Focus your attention on enjoyable activities instead of pain or anxiety. Try listening to music or playing a game.
  • Movement and exercise: Remember to keep moving your body to remind your brain and nervous system that movement is OK. Try doing some stretches or some dance moves.
  • Relaxation: Remember, if your body is calm, your nerves are calm. Try to add a relaxation or mindfulness practice during your day or before bed.
  • Cognitive strategies: Thinking helpful thoughts keeps your nervous system calm and helps you to keep going with your day. Try focusing on what you can control and noting what you are grateful for.

Stay Connected (Virtually)

  • Chat with your friends and family through FaceTime, Skype, Zoom, etc.
  • Play an online game with family and friends while also social distancing.
  • Connect virtually with friends to do HEPs or another physical activity together, just like you did at the PPRC.
  • After you’ve moved your body during the day, have a Netflix watch party.

Manage Stress and Anxiety

Be kind to yourself

  • Give yourself grace and self-compassion. Everyone needs time to learn how to do things differently, and it takes time to adjust. You may be feeling more sad, frustrated, or isolated than usual. That’s normal! Just remember there are things you can do to help yourself.

Know the facts…in small doses

  • Use trusted sources of information. Take breaks from watching, reading, or listening to news stories, including those on social media.

Focus on what you can control

  • When we are stressed or worried, it often feels like everything is out of control! Instead, focus on what you can control. You can do this by making a daily schedule. You can also control your healthy eating, staying hydrated, using good hand hygiene, getting enough sleep, connecting with friends, moving your body, and practicing social distancing.

Be flexible in your thinking

  • Practice accepting that things might be a little different when it comes to your routine and your activities. It’s okay if things don’t happen exactly as you planned. This is a chance to be creative!

Use helpful thinking strategies

  • Try not to fall into thinking traps, but forgive yourself if you do! Try to balance out unhelpful thoughts with these or other more helpful thoughts:
    • Can you look for the helpers around the world?
    • Are there things that you commonly take for granted that you can show gratitude for?
    • Are there ways you can show kindness to yourself and others?

Do relaxation and mindfulness-based activities.

Talk it out

  • Reach out for virtual support from friends and family. You can also discuss your concerns with your psychologist or therapist if you have one who can meet with you virtually.

Structure your time

  • Try to schedule time to do different types of activities throughout the day, to keep yourself moving and motivated. Choose your activities within the categories below, or make your own.
  • Here’s a sample schedule you can use to stay busy, including how much time we suggest you spend doing each one:

 Daily Activity

Activity Options

Time Goals

 Movement based activity

 

  • Home exercise programs (HEPs)
  • Exercising
  • Yoga
  • Playing with a pet
  • Walking to the mailbox
  • How else can you move your body at home?

 ~3 hours
 Social activities

 

  • Cooking a meal with your family
  • Playing board or card games
  • Video chatting with friends or family
  • Playing online games with others
  • Add any other social activities here!

 ~3 hours
 Down time

 

  • Watching TV
  • Listening to music
  • Reading
  • Doing crafts
  • Using social media
  • What else is a fun down time activity for you?

 ~4 hours
 Chores
 
  • Cleaning/organizing
  • Making your bed
  • Doing dishes
  • Feeding animals
  • What are your other responsibilities at home?

 ~1 hour
 School Work

 

  • Virtual school
  • School enrichment work
  • Online learning tools
  • Are there other ways to exercise your mind?

 ~3 hours
 Sleep

 

  • Practicing relaxation skills
  • Keeping good sleeping habits
  • What else helps you sleep well?

 ~10 hours