BS Pain Treatment Plan

What influences pain

What fosters healthy CNS functioning

Pain scripts "Stories we tell about pain"

Memories of being in pain before

Fear of being in pain in future

True/Organic biological causes

Life stress

Muscle tension

Diaphragmatic breathing

Lengthening the exhalation (4 secs in, 5 out; 5 secs in, 6 out)

Visual imagery - releasing tension in muscles

Body scans - parts of body in pain vs not in pain.
Nurture both.

Paying attention to body sensations without attaching meaning to pain

Putting out welcome mat because "it's already here"

Pain is not an identity

Expanding pain tolerance is a viable goal when pain relief is not occurring

Moment-to-moment present day awareness. Do not project into the future. The future is not here.

Your body is not your enemy. Foster new scripts that do not only feature pain but other bodily experiences

Excessive attention to pain signals

Excessive "fighting" of pain

Feeling invalidated by others

Defensiveness and feeling threatened

Resisting "always" and "nevers", "shoulds and coulds"

Mindlessness (in contrast to mindfulness)

Uncertainty invites negative thinking

Judgments and interpretations of pain and our identities

Lifestyle Changes

Social support, community through belonging and identity

Routines counter uncertainty

Not letting pain dictate the day. Pace & modify.

Regular mindfulness practices

Experiencing the body in pleasure (vs pain)

Using memory aids to encourage habits

Biofeedback/HRV exercises covered

Symmetrical breathing via "Box" breathing 4 x 4 x 4 x 4

Visualizing health and quality and life

Guided imagery for pain

Next OV: Cognitive restructuring for pain - testing out beliefs