3 Ways to Manage Chronic Pain and Enjoy the Holiday Season

The holidays can be a beautiful time with family gatherings, festive meals, cozy moments, and joyful traditions. But when you live with chronic pain, the season can also feel overwhelming, exhausting, or even isolating. The extra activity, travel, cold weather, and stress can make symptoms worse if you’re not prepared. 

The good news? Miranda Reed Cleaver, DO, and our team at Cleaver Medical Group Interventional Pain in Cumming, Dahlonega, and Dawsonville, Georgia, offer the right strategies to help you protect your body, ease discomfort, and stay present for the moments that matter most. 

Here are three practical ways to manage chronic pain while enjoying the holiday. 

1. Pace yourself 

When the holiday rush kicks in, it’s easy to overextend yourself physically and emotionally. Pacing is one of the most powerful tools for chronic pain management because it helps you avoid flare-ups before they even start. Here’s how to pace smarter: 

Break tasks into smaller pieces 

Instead of tackling everything at once, spread chores like decorating, cooking, or wrapping gifts throughout the week. 

Alternate activity with rest 

For every 20-30 minutes of activity, give yourself a few minutes to sit, stretch, or breathe. 

Prioritize what matters most 

You don’t have to attend every event or say yes to every invitation. Pick the celebrations that genuinely energize you. 

Ask for help 

Whether it’s carrying groceries, prepping food, or setting up decorations, let others step in. It makes the holidays more enjoyable for everyone. 

2. Keep your body warm and moving

Cold winter weather is notorious for worsening chronic pain, especially conditions like arthritis or fibromyalgia. Gentle, consistent movement helps keep joints flexible and muscles relaxed, while warmth soothes inflammation and stiffness. Build these into your holiday routine: 

Stay warm from the inside out 

Use heated blankets, warm baths, heating pads, or cozy layers to keep muscles relaxed. 

Do gentle movement every day 

This can be as simple as light stretching, slow yoga, chair exercises, a short walk after meals, and mobility routines. 

Protect sensitive joints 

Wear gloves, warm socks, and supportive footwear — cold feet and hands can trigger tension throughout your body. 

Stay hydrated 

Dehydration makes pain and stiffness worse, so keep water or warm herbal tea nearby. 

3. Manage stress to prevent pain flare-ups 

Holiday stress isn’t just emotional; it shows up physically. Anxiety, tension, overstimulation, and lack of sleep can increase inflammation, muscle tightness, and overall pain sensitivity. Managing stress is just as important as managing physical activity. Here are simple ways to keep stress low: 

• Give yourself permission to slow down 
• Practice quick relaxation techniques 
• Set strong boundaries 
• Protect your sleep 
• Focus on small moments of joy 

A calm mind often leads to a calmer body, making stress management a powerful tool for preventing flare-ups. 

Chronic pain doesn’t have to steal the magic of the holiday season. With mindful pacing, warmth, and movement, and simple stress-management techniques, you can stay comfortable and connected. 

If you’re ready to manage your symptoms, call us at 770-872-6179 to schedule an appointment with our team today.