C - Check for Danger
- Is this sudden, severe or unfamiliar?
- Is there an injury, illness or medication issue that requires assessment?
- Am I able to breathe, move, speak and think normally?
- Am I in danger from another person?
- Am I thinking about harming myself or someone else?
L - Listen and Locate
Pause and identify what is present. Notice where you feel it, when it began, what makes it better or worse, and what support you have already tried.
E - Ease the Immediate Intensity
- Change to a safer or more comfortable position.
- Use prescribed treatment correctly.
- Slow the exhalation without straining or holding the breath.
- Orient to the room and notice present-day safety.
- Apply clinician-approved heat, cold, movement or rest.
- Reduce noise, conflict and unnecessary stimulation.
- Contact a trusted person or take one small practical action.
A - Address the Contributing Source
Ask what kind of response is required: medical assessment, physical rehabilitation, rest, a boundary, an honest conversation, grief work, trauma-informed therapy, practical help, acceptance, forgiveness without renewed exposure to harm, or a renewed sense of purpose.
R - Restore Balance and Repeat
Pain often needs continuing care rather than one dramatic intervention. Restoration may involve daily practices, tracking patterns, adjusting expectations, rebuilding capacity, receiving treatment, strengthening relationships and learning when to act and when to rest.