Overview

Bladder pain and urgency can steal your sleep, your focus, and your freedom. If you're living with Interstitial Cystitis (IC) / Painful Bladder Syndrome (BPS), you deserve something more helpful than vague advice or endless ""avoid everything"" lists. The IC Relief Playbook is a practical, comfort-focused guide built to help you recognize triggers without self-blame, respond to flares with a clear step-by-step plan, and create daily routines that make life feel possible again. Inside you'll find: The Basics Without the Overwhelm - clear explanations, common symptom patterns, and why diagnosis can take time Your Trigger Map System - a simple way to spot patterns (food, stress, hormones, sleep, sitting, products) without over-restricting Flare Planning Protocols - a 3-tier plan (mild / moderate / severe) so you're not guessing in the middle of a bad day Food & Drink Guidance Without Fear - elimination and reintroduction strategies, ""safer swaps,"" and realistic approaches to eating out Daily Comfort Routines - morning, bathroom habits, heat/cold strategies, pressure management, movement snacks, and sleep support Pelvic Floor & Pain System Tools - why pelvic tension matters, gentle relaxation/down-training, and what to expect from pelvic PT Living Well Long-Term - work and travel strategies, communication scripts, relationship support, and relapse prevention This is not a promise of a single cure. It's a playbook-made for real life-so you can reduce flare intensity, regain stability, and expand your world again. Medical note: This book is educational and does not replace medical care. Always consult a qualified clinician for diagnosis and treatment decisions.

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