6 Things to DO and NOT DO When Healing Chronic Pain & Symptoms

Рет қаралды 1,898

Күн бұрын

Two of the most common questions I get asked???
- What should I be doing to heal from chronic pain and symptoms?
- What should I be not doing to heal from chronic pain and symptoms?
I get it! We want to heal! In this video I really break down the Dos and Don'ts of healing chronic pain and symptoms, specifically neuroplastic pain and symptoms. Mind-body healing is an amazing way to transform your life and this tutorial really breaks down how we can accomplish this!
I wish you all healing!
3R skill: • A Great Skill to Reduc...
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I’m Tanner Murtagh, a therapist making videos on chronic pain and symptoms. I will teach you how to rewire your brain, regulate your nervous system, and unlearn your chronic symptoms!
Contact my agency, Pain Psychotherapy Canada, if you are ready to begin your journey out of chronic pain/symptoms. We offer in person and virtual sessions for people located in several provinces in Canada: www.painpsychotherapy.ca/
My agency MBody Community, offers an in depth digital course to support you in healing your chronic pain and symptoms: www.mbodycommunity.com/
Check out our podcast: The Mind-Body Couple!
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Follow Pain Psychotherapy Canada's Instagram: / painpsychotherapy
Follow MBody Community's Instagram: / mbodycommunity
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*Education and techniques discussed in this video originates from Somatic Experiencing, Polyvagal Theory, Pain Reprocessing Therapy, and Emotional Awareness and Expression Therapy.
*Reference: Peter Levine, Alan Gordon, Dr. Schubiner, Dr. Stephen Porges, & Deb Dana.
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Disclaimer: The information provided by Pain Psychotherapy Canada Inc., and its director Tanner Murtagh, on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video you agree you are doing so at your own risk and you assume all risk of injury to yourself. It is recommended you consult with a physician before engaging in any movements suggested on our channel.
Please Read
If you are in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
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Intro music by Alex Klassen.
Forest scene: Video by Matthias Groeneveld from Pexels: www.pexels.com/video/landscap...
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0:00 Introduction
0:49 Do: Here and Now Focus on Your Nervous System, Emotions, Symptoms, & Life
1:53 Do: Accept & Allow Where You are at
2:52 Do: Consistent Healing Work in the Form of Small Steps
3:42 Do: Allow Your Healing to Unfold in the Beautiful Way it Should
4:50 Do: SLOW it DOWN
5:15 Do: Shift don’t Resist Thoughts
6:13 Don’t: Force Emotions
7:17 Don’t: Force Calmness
8:05 Don’t: Force Yourself to do TOO MUCH Healing Work
9:04 Don’t: Force Yourself to Meet a Healing Deadline
9:54 Don’t: Force Yourself to do TOO MUCH Physical Activity
11:11 Don’t: Force Your Thoughts to Go Away
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#chronicpain #chronicillness #mindbodyconnection #anxietyrelief #anxietysupport #mindbodysoul #mindbodymedicine #nervoussystem #somatic #chronicpainawareness #chronicillness #mindbodyspirit #anxiety #mindbodymedicine #nervoussystemregulation #polyvagal #polyvagaltheory #healingjourney #mindbodymedicine #tms #traumahealing #fibromyalgia #qigong #qigongforhealth #sensitization #brainretraining #somaticmovement #traumahealing #trauma #somatictracking

Пікірлер: 47

@thelaceygirl Ай бұрын

Don’t force yourself to calm down. I was totally doing this. Thanks for pointing this out 😊

@painpsychotherapy 29 күн бұрын

So important! Keep going!

@moneygetten 28 күн бұрын

The fight/flight solution= stop fighting/resisting...

@leaperrins8373 13 күн бұрын

I'm so glad that someone is talking about calmness vs safety. I have been mentioning this in a recovery group myself. I'm not sure that I got my point across very well, but I recognised early on that focusing on safety is much more useful. Chronic overwhelm is thing for me. Everything gets big in my head and swirls around endlessly. In those moments I now name what I am feeling out loud 'OK I am feeling overwhelmed (angry/whatever/ fill in the blank). What can I do (if anything) to help this sensation and make myself feel safe whilst doing so?' This sentence puts me back into control mode. Usually this involves looking at the great big to do list, prioritising what really needs to happen right now, and adjusting my attitude around the rest. Most of it isn't life or death, so it can wait. I then try to get present in the moment and remind myself that I am safe right now. I am at home, I have food, a bed, nothing life threatening is happening etc, it's all good. I take a deep breath, get back into my body, focus on the important stuff and then go and relax.

@painpsychotherapy 10 күн бұрын

It sounds like you are doing great healing work! We are glad our content is helpful! Keep going!

@kaitturner9673 25 күн бұрын

It's useful to notice how you feel about your thoughts. Are you anxious about having anxious thoughts? Now that Tanner has said "don't force it," are you now noticing that you have forceful thoughts and then freaking out about having forceful thoughts because Tanner says that will impede your healing? The mind can be a monster sometimes. It sucks you into whatever thought is stimulating. Try not to feel any way about having negative thoughts. It's not a big deal. The less you react, the less power they will have over time. It takes practice and a lot of compassion for yourself. When my mind starts to fill with doubt and spiral like that, I like to say to it: "I don't negotiate with terrorists."😂 It works. I know that part of the mind is just a negative filter on reality trying to look for all the reasons why I can't have nice things. I don't care that it's there and I don't entertain it.

@painpsychotherapy 23 күн бұрын

It sounds like you are doing great healing work. Keep going!

@Alice-vh4sk 23 күн бұрын

Thank you for this very helpful video. I am trying to heal from chronic fatigue following Covid and as I am completely bedbound I can’t engage in life that much, and I realise that I’m constantly fighting with my brain. I also feel like I should do healing work all day long because being bedridden is really hard… I realise that putting that much pressure on myself probably slows things down even more.

@painpsychotherapy 23 күн бұрын

So sorry to hear what you are going through. It is good you had this insight. I hope my content can be helpful for you.

@eileen945 29 күн бұрын

Beautiful guidance Tanner❤ . Like most, I’ve done a lil’ bit of it all until you get better skilled at listening, application, and healing. And that takes time. P.S. Love the hair. Thanks for your work … truly

@painpsychotherapy 28 күн бұрын

I wish you the best in your healing!!

@cbreighner2136 28 күн бұрын

Slowing down…stop rushing…these are my gentle instructions to myself every day, throughout the day…someday I will listen 😉

@painpsychotherapy 28 күн бұрын

Keep going!

@theseventh5204 Ай бұрын

Thank you Tanner, I needed to hear these.

@painpsychotherapy 29 күн бұрын

Your welcome! Keep going!

@venusrowshan6386 Ай бұрын

Very helpful 🙏

@painpsychotherapy 29 күн бұрын

I'm so glad! Keep going!

@user-qw9jv2vb7f Ай бұрын

Needed to hear this.

@painpsychotherapy 29 күн бұрын

I wish you the best in your healing!

@priyadhiman3887 Ай бұрын

Thanks tanner for guiding us...❤❤

@painpsychotherapy 29 күн бұрын

I'm so happy my content is helpful. Keep going!

@Oske.images 29 күн бұрын

Thank you Tanner. Your help is making a difference...

@painpsychotherapy 28 күн бұрын

I'm so glad! Keep going!

@privateperson5769 27 күн бұрын

Good one Tanner ❤ty. The graded exposure thing is a real tight rope to try and balance.

@painpsychotherapy 23 күн бұрын

💚💚

@anamikajha7331 27 күн бұрын

How do we deal with hopelessness when we are in the shutdown & collapse? A lot of times trying to move out of dorsal vagal puts pressure on the nervous system. Thank you for your valuable insights 💜..it has helped me more than I can ever express

@painpsychotherapy 23 күн бұрын

So sorry to hear what you are going through. I have a dorsal vagal system practice which is under the meditation section. Generally light movement and present moment awareness is needed.

@aprilschultz2960 29 күн бұрын

What’s your take on autoimmune diseases? I don’t have a definitive diagnosis yet. Have a 4 month wait to see a rheumatologist, and already suffer extreme health anxiety most of my life, so all this uncertainty is crippling me. So much body pain and fatigue. And now depression setting in 😢

@conorclancy6291 29 күн бұрын

I'm not Tanner but within the mindbody space, while obviously autoimmune conditions are structural to some extent, it's understood (and this is true even of conventional medicine tbf) that stress is often their trigger/cause. The work of Gabor Mate touches on this a lot. Doctors like Howard Schbuiner say that while you might not change the results of bloodtests for AI conditions using TMS work, you can often reduce/eliminate symptoms entirely because they're so lnked to stress to begin with, and there are many stories of success in this respect... Nicole Sach's recent episode with Jan from the TMSWiki is all about this, as is Dan Buglio's Interview with "Phil" who became symptom free from RA through mindbody work.

@painpsychotherapy 28 күн бұрын

Exactly! This response is well stated. I have work with many people with AI who saw great progress using this approach.

@aprilschultz2960 28 күн бұрын

@@conorclancy6291 thank you for your reply. I follow all of those people you suggested. I’ve been in this TMS world for 4 yrs now and only seem to get worse and now might have an autoimmune disease. I wish there were more success stories regarding AI I have seen a couple including Dans but they seem to be very few. Do you happen to know where I cld find the one you mention with Nicole Sachs?

@privateperson5769 27 күн бұрын

@@conorclancy6291❤

@tlynn1869 29 күн бұрын

Hi Tanner, any tips to help eliminate a sense of urgency or setting a healing deadline? This is one aspect I can’t seem to shake off.

@painpsychotherapy 28 күн бұрын

I have a video coming out on intense and high sympathetic lifestyle very soon! It should be useful for you!

@moneygetten 28 күн бұрын

Stop fighting/resisting... There is nothing to heal... It's a nervous system state...there is nothing dangerous going on... Turn it around... Welcome symptoms in, observe them with curiosity, don't want them to go away... That's fight/flight... Good luck

@massagepublications Ай бұрын

So helpful Tanner. Just went into a flare up and was feeling very frustrated and tried to force myself to calm down. Doesn’t work! Deep breathing helps me

@painpsychotherapy 29 күн бұрын

I'm so happy this was helpful. I wish you the best in your healing!

@KatyWilkinson-feller 29 күн бұрын

One thing I don't quite understand, how are you meant to stay present in your body without then focusing on your symptoms? Or are you allowed to focus on symptoms as long as your not trying to get them to go away?

@painpsychotherapy 26 күн бұрын

Yes, we can focus on the symptoms, but with curiosity, ease, lightness, and with no desired outcome!

@MidwestBen101 25 күн бұрын

Do i need to do the nervous system practices forever? It seems like when I stop doing them I get IBS symptoms again like constipation.

@painpsychotherapy 23 күн бұрын

Good question. Everyone is different hear. I found for myself I do need to maintain this, but I mix it up day to day and try to pick practices or activities I enjoy!

@paulanazim2115 27 күн бұрын

You say that we can’t force ourself to feel difficult emotions because it can cause more harm than good. So feeling difficult emotion is not good? Like during the journaling? I am so confused because some people says that it is important to feel and process the emotions and other say not to do that. What to do with suppressed emotions and trauma then? I will appriciate your answer 🙏

@painpsychotherapy 23 күн бұрын

Yes it is vital to feel emotions and process trauma. What I was referring to in this video is when people for example try to force themselves to feel angry about something when they don't. With emotional work we want to be curious about what comes up for us instead of forcing something to occur.

@ZhumAb 23 күн бұрын

Do you recommend cold showers, heat therapy for neuroplastic pain? My sensations are weak right now 1-3 points.I also have trauma.Research says that cold therapy, heat therapy can help for theae conditions. What's your opinion? Thanks

@painpsychotherapy 23 күн бұрын

Not as up to date on hot therapy. But cold exposure (brief at first) can regulate the nervous system and this can reduce pain/symptoms. I personally have two cold showers each day!

@ZhumAb 22 күн бұрын

@@painpsychotherapy Thank you for your response.I appreciate it. I wanna ask one question.Do you recommend talking about painful sensations, memories about pain, emotions about pain etc? I read unlearn your pain and author didn't recommend writing about pain in journaling exercise. I read article that states that talking about your fears I read an article that claims that talking about fears helps in reducing fears. Another article claimed that talking helps in treating trauma, anxiety, depression, etc. That talking about feelings, sensations, memories helps to reduce the negative effect of them. I chatted with a chat bot and it reduced my physical and mental symptoms. But I didn't talk much about pain. Talking about pain won't increase pain or slow down healing? Thanks