Managing Chronic Pain During the Summer: Boundaries, Balance, and Body Wisdom

Summer often arrives with an invitation leading to more sunshine, more events, and more energy! But for those of us living with chronic pain, it can feel like a season of pressure. All of the events such as BBQs, weddings, park hangs or weekend trips - these events can lead to most folks gears up for connection and celebration, however for those of us living with chronic illness and chronic pain, our bodies may be asking for caution, rest, or slowness.

If you’ve ever wrestled with guilt or the fear of missing out (FOMO) about skipping out on summer plans, you’re not alone. Navigating chronic pain during a high-energy season can feel like balancing two realities. But there’s a way to honour both your body and your desire to be part of life. Here are some compassionate strategies to move through summer on your terms with boundaries, balance, and body wisdom.

1. Listen to Your Body and Not the Calendar

The world may be telling you that now’s the time to do more but your body might be asking for something entirely different (and that’s okay!) Chronic pain doesn’t follow a seasonal schedule. While others are jumping into packed itineraries, your body might be signaling the need for a slower pace, more breaks, or careful planning.

Tuning in means asking: What do I need today? rather than What should I be doing right now?

Trust that your body knows more than a calendar. Listening is a form of self-respect, not missing out.

2. Anticipate and Prepare for Triggers

Summer brings its own set of chronic pain triggers. Heat can exacerbate inflammation and bright sunny days may trigger migraines. Long travel, noisy events, or even standing on uneven ground at outdoor gatherings can be physically taxing.

Planning ahead can ease some of the stress such as:

• Bring a portable chair or cushion for support

• Wear a hat, sunglasses, or earplugs to reduce sensory overload

• Keep pain relief tools on hand (meds, cooling towels, heat packs, essential oils, etc.)

• Hydrate often especially in the heat

• It is okay to decline an event or leave early

Prepping for your needs isn’t being “high maintenance” it’s being self-aware and learning to nurture what your body needs in those moments.

3. Say Yes… (but with a Plan)

You don’t have to say no to everything. But a full yes doesn’t have to mean full participation. Consider what a “modified yes” might look like.

• Can you attend just the first hour of the event?

• Can you bring a supportive friend who understands your needs?

• Can you schedule a quieter day before and after so you can pace your energy?

You might also find it helpful to give yourself permission to leave early without guilt. Sometimes knowing you can exit at any time makes it easier to say yes in the first place. Your time and energy are valuable, and you get to choose how to use them.

4. Boundaries Are a Form of Self-Compassion

Saying no can bring up feelings of guilt or fear of disappointing others but setting boundaries isn’t selfish. It’s an act of care and you’re protecting your energy, your body, and your well-being.

Boundaries might sound like:

• “I’d love to come, but I may leave early depending on how I’m feeling.”

• “I’m skipping the event, but I’d love to catch up one-on-one sometime soon.”

• “That sounds fun but I need a quiet weekend to rest. Let’s connect another time!”

You don’t need to justify your limitations. It’s enough to honour them.

5. Flare Days Happen Even in the Sunshine

There’s a cultural narrative that summer is the time to feel great, be outside, and make memories. But chronic pain doesn’t pause for warm weather. Flare-ups, fatigue, and bad days can still happen.

On these days, try to offer yourself the same grace you would give a friend. Canceling plans, resting in the shade, or staying home can be acts of deep care. You’re not falling behind; you’re tending to your health!

Sometimes rest is the plan.

6. Post-Event Recovery: Build It In

Social events often take more energy than they seem to. Whether it’s being "on" for several hours, navigating pain quietly, or simply holding back from sharing how you’re really feeling, your nervous system works hard to get you through.

That’s why recovery time is essential. Build it in before you need it. That might look like:

• Scheduling a rest day after a big event

• Taking a warm bath, gentle stretch, or nature walk to down-regulate

• Journaling or voice-noting to process how it all felt emotionally and physically

Recovering after events helps you to continue to attune to your body and mind.

7. Your Summer, Your Way

It’s okay if your summer looks different from others. It’s okay if your pace is slower and if your priorities are different. As a reminder your needs non-negotiable. You can still soak in joy, presence, connection, and pleasure, but in a way that honours your body.

Let this be the summer of self-trust; of choosing what nourishes you over what drains you. Of living in a rhythm that makes space for your whole self.

You don’t have to push through. You get to move through with intention, care, and compassion!

Living with chronic pain means life looks different sometimes. And it doesn’t mean you can’t experience connection, fun, or even spontaneity. It just requires more planning, more checking in, and more gentleness. Summer can still be yours, even if it unfolds a little more slowly.

Take what resonates, leave what doesn’t, and remember: YOU are allowed to protect your peace. Your body is not a burden!

Written by: Rachael Pogue, Registered Psychotherapist (RP)