Journey Together
Cognition
Thought Patterns
Memory & Pain Association
Shifting The Focus
- Why it matters: The way we interpret pain can either intensify or reduce how we experience it. Negative thinking (“This will never get better”) can increase stress and pain perception.
- How it helps: Learning to recognize and reframe unhelpful thoughts through Cognitive Behavior Therapy (CBT) or self-awareness can improve emotional well-being and lower pain levels.
Shifting The Focus
Memory & Pain Association
Shifting The Focus
- Why it matters: Focusing too much on pain can make it feel more overwhelming, while shifting focus can ease distress.
- How it helps: Mindfulness, distraction techniques, or engaging in meaningful activities can reduce the brain's fixation on pain signals.
Memory & Pain Association
Memory & Pain Association
Memory & Pain Association
- Why it matters: Past pain experiences shape how we perceive current or future pain. Our brain stores emotional memories linked to pain.
- How it helps: Understanding these associations can help break fear-pain cycles and reduce avoidance behaviors.
Beliefs & Meaning
Self-Talk & Inner Dialogue
Memory & Pain Association
- Why it matters: What we believe about our pain (e.g., “I’m broken” vs. “This is something I can manage”) affects coping, mood, and resilience.
- How it helps: Working with a therapist or coach to shift beliefs can empower better self-management and foster hope.
Cognitive Load & Fatigue
Self-Talk & Inner Dialogue
Self-Talk & Inner Dialogue
- Why it matters: Chronic pain uses up mental energy, making thinking, decision-making, and processing harder.
- How it helps: Prioritizing rest, simplifying tasks, and pacing yourself can reduce mental exhaustion and increase clarity.
Self-Talk & Inner Dialogue
Self-Talk & Inner Dialogue
Self-Talk & Inner Dialogue
- Why it matters: The ongoing “conversation” we have with ourselves influences our emotional state and motivation.
- How it helps: Practicing compassionate self-talk (“I’m doing the best I can today”) can calm the nervous system and support long-term psychological strength.
Relaxation
Deep Breathing
Sensory Relaxation
Deep Breathing
- Why it matters: Pain can trigger shallow, tense breathing, which keeps the body in a stress response.
- How it helps: Practicing slow, intentional breaths (like box breathing or 4-7-8) calms the nervous system and can reduce pain sensitivity.
Vizualizing
Sensory Relaxation
Deep Breathing
- Why it matters: The brain can’t fully distinguish between real and imagined calming experiences.
- How it helps: Visualizing peaceful scenes or healing imagery can distract from pain, reduce anxiety, and shift the brain’s focus toward comfort.
Sensory Relaxation
Sensory Relaxation
Being Mindful of the Present
- Why it matters: Pain can heighten sensory sensitivity and overstimulation.
- How it helps: Using calming sensory inputs (soothing music, soft lighting, aromatherapy) can ground you and create a more peaceful environment for rest and healing.
Being Mindful of the Present
Progressive Muscle Relaxation (PMR)
Being Mindful of the Present
- Why it matters: Being stuck in the past (regret) or future (fear) increases emotional distress and pain intensity.
- How it helps: This anchors you to the present moment, increasing acceptance and lowering the emotional suffering linked to pain.
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR)
- Why it matters: Chronic pain can cause muscles to stay tense without us noticing.
- How it helps: Progressive Muscle Relaxation (PMR) teaches you to release physical tension, one muscle group at a time, promoting whole-body relaxation and reducing pain feedback.
Gentle Movement or Stretching
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR)
- Why it matters: Avoiding movement can lead to stiffness, more pain, and fear of activity.
- How it helps: Relaxed stretching (like Tai Chi) releases endorphins, increases circulation, and gently eases tension in the body.
Behavior
Activity Pacing
Avoidance vs. Engagement
Routine Building
- Why it matters: Doing too much on “good” days can lead to flare-ups, while doing too little can cause deconditioning and frustration.
- How it helps: Breaking tasks into manageable chunks and taking regular breaks (think of the "Spoon Theory") helps conserve energy and reduces pain over time.
Routine Building
Avoidance vs. Engagement
Routine Building
- Why it matters: Pain and unpredictability can disrupt daily rhythms and increase stress.
- How it helps: Gentle, consistent routines provide structure, improve sleep, and reduce decision fatigue, helping the brain and body feel safer.
Avoidance vs. Engagement
Avoidance vs. Engagement
Avoidance vs. Engagement
- Why it matters: Avoiding activities due to fear of pain can lead to isolation and decreased function.
- How it helps: Gradually re-engaging with valued activities (even in small ways) builds confidence, improves mood, and strengthens resilience.
Sleep Hygiene
Healthy Coping Habits
Avoidance vs. Engagement
- Why it matters: Poor sleep increases pain sensitivity and emotional stress, creating a difficult cycle.
- How it helps: Creating consistent bedtime behaviors—like winding down early and limiting screen time—can improve rest and help the body recover.
Healthy Coping Habits
Healthy Coping Habits
Healthy Coping Habits
- Why it matters: Chronic stress can lead to unhealthy coping (like overeating, overuse of medications, or social withdrawal).
- How it helps: Replacing these with positive behaviors—journaling, gentle movement, or asking for help—supports long-term mental and physical health.
Seeking Support
Healthy Coping Habits
Healthy Coping Habits
- Why it matters: Isolation can deepen suffering and make it harder to manage pain effectively.
- How it helps: Reaching out to friends, support groups, or professionals reinforces connection, reduces emotional burden, and often provides practical tips for daily living.
Mind-Body
Emotional Awareness
Nervous System Regulation
Nervous System Regulation
- Why it matters: Unprocessed emotions (like grief, fear, or anger) can increase physical tension and amplify pain.
- How it helps: Naming and expressing emotions in a safe way—like through journaling or therapy—can ease the body’s stress response and support release.
Nervous System Regulation
Nervous System Regulation
Nervous System Regulation
- Why it matters: Chronic pain keeps the body in a fight-or-flight state, making pain feel more intense and harder to manage.
- How it helps: Calming the nervous system through practices like deep breathing, meditation, or grounding can reduce pain perception and promote healing.
Body Awareness
Nervous System Regulation
Breath as a Bridge
- Why it matters: Chronic pain can disconnect people from their bodies or create fear around movement.
- How it helps: Gentle practices like Tai Chi, stretches, or body scans help rebuild a sense of safety in the body. This helps with knowing how listen to and pay attention to pain.
Breath as a Bridge
Visualization & Mental Rehearsal
Breath as a Bridge
- Why it matters: Breath is a direct link between mind and body—it affects heart rate, muscle tension, and pain levels.
- How it helps: Practicing slow, intentional breathing brings the body into a more relaxed state and helps quiet racing thoughts.
Somatic Practices
Visualization & Mental Rehearsal
Visualization & Mental Rehearsal
- Why it matters: Chronic pain can be stored in the body, especially when linked to trauma or long-term stress.
- How it helps: Somatic Practices (like gentle touch, movement, or tension release exercises) help the body discharge stress and restore a sense of safety.
Visualization & Mental Rehearsal
Visualization & Mental Rehearsal
Visualization & Mental Rehearsal
- Why it matters: The brain responds to imagined experiences in similar ways as real ones—especially when it comes to pain and movement.
- How it helps: Visualizing comfort, healing, or successful movement can reduce fear and rewire the brain’s response to pain.