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 timeYour Trigger Map System - a simple way to spot patterns (food, stress, hormones, sleep, sitting, products) without over-restrictingFlare Planning Protocols - a 3-tier plan (mild / moderate / severe) so you're not guessing in the middle of a bad dayFood & Drink Guidance Without Fear - elimination and reintroduction strategies, "safer swaps," and realistic approaches to eating outDaily Comfort Routines - morning, bathroom habits, heat/cold strategies, pressure management, movement snacks, and sleep supportPelvic Floor & Pain System Tools - why pelvic tension matters, gentle relaxation/down-training, and what to expect from pelvic PTLiving Well Long-Term - work and travel strategies, communication scripts, relationship support, and relapse preventionThis 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.