6 Steps to Resume Activity

Many folks with TMS and chronic physical pain often struggle getting ack to activity. Here's how we do it.
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Want more information about pain, how it starts, how it becomes chronic? Watch the video at PainFreeYou.com.
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[@giraffanator]

1. *DECIDE* you're gonna do it 2. *VISUALIZE* the outcome you want 3. *EXPECT* that outcome to happen 4. *EASE* into it gradually 5. *REASSURE* yourself, if symptoms appear, that it's just your brain perceiving danger 6. *REPEAT* the process

[@PainFreeYou]

Yes, perfect summary!!!

[@sallyfoley5451]

Thank you, great summary.

[@fingerprint5511]

Thank you

[@chasingmoonlightfarm]

I want to add a couple of other tips, if I may. Even as, or BEFORE, you get back into normal movements/activities, learn to "catch your thoughts". I f you pay attention to what you say to yourself as you bend, for example, I bet you'll see just how much you actually "help" your brain over-protect. "Remember to hold the chair...", "Remember to put your foot on the stool before tying your shoes...", These were a few of mine. I didn't realize I did this ALL DAY LONG!! So, knowing I was going to do that, I began catching and replacing those phrases. So, when I bent, I would purposely think of something that made me happy. At first it was chocolate ice cream. I would have a conversation with myself about how delicious it was(out loud), and what it tasted like, etc., WHILE doing the bending. I also used images...like a train whistle or flashing stop sign while bending to interrupt the negative thoughts. I did it all day...every day...and it worked!! After a while I began to find myself forgetting to catch the thoughts..because there were none...and I was bending normally. Second, I decided to purposely give my body an activity that it DIDN'T have a pain memory for...mine was gardening. I had never gardened before, but there would be a lot of bending involved, it was fun, AND it gave my mind that other thing to think of while bending. Make sense? Yes, I was tight...still am. But I have proven to myself over and over that I am fine. Bending is not dangerous, etc. Hope this helps someone. ❤

[@PainFreeYou]

Excellent - thanks for sharing your experience.

[@Inge508]

Thank you for posting your experience..catching your thoughts seems a really good tool in overcoming fear of doing things and misleading the brain in a good way!

[@daniellestine2250]

This is amazing! My brain is messed up from all the physical therapy I had that I’m constantly like make sure you do this, make sure to use this muscle don’t do this blah blah blah. It’s engrained in there that I end up in pain just from overthinking lol

[@thelaceygirl]

Brilliant thanks ❤

[@TheIggypop1]

I do that too so that you guide yourself until you learn the movements without thinking about it. It good to talk to your self through it helps you to what you should expect and not the garbage your mind is making. Visualizing is helpful to calm down

[@wimkrol2233]

This is exactly my experience yesterday. I did a hard ride on my mountain bike for 2,5 hours and afterwards I said to myself: my brain is probably not going to like this because it sees my effort as dangerous. Should I experience more pain? I won't give a shit. I know that nothing is broken and that my brain only is saying: don't you ever do this again! Here have some more pain!! And do you know what happened today? No pain at all. Yes!!!

[@LittleMissHoop]

that's awesome! Worked out 2 days ago, today have a brand new pain in my forearm- will try this!

[@wimkrol2233]

@@LittleMissHoop Your brain is fooling you. Trying to saddle you up with a new problem. Don't fall for it. Trust the body, teach the brain as Dan says

[@PainFreeYou]

Bravo - way to go.

[@LittleMissHoop]

@@wimkrol2233 Indeed! And yes thank you Dan!

[@ununhexium]

Thinking about pain as perceived danger has really helped me. Last weekend, I had to drive 4 hours on Friday and 4 hours on Saturday. On Friday, I was having a lot of pain but I had an inkling it was just because I was so fearful about the trip. I noticed myself bracing as I sat and really just creating the circumstances of hypervigilance and tension. On Saturday, I told myself that the chair doesn't hurt me, I told my body to relax as it sits, and told myself to not have fear of the chair. I got through the 4 hours on Saturday feeling so good, I asked my friend to go on a hike with me after. Thank you

[@elaineremains]

i'll tell you one thing Dan, when i started listening to you, i could barely get up off the couch, and sometimes needed help to do it, and i would walk slowly to the bathroom, hunched over with pain and i felt like i was 90 years old, i couldn't stand still forr more than a minute or two without crippling pain... and now? i am still sedentary, but i walk to the bathroom, feeling strong and free, and i make my husband coffee in the morning, and i stand there to make myself a bulletproof coffee and a sandwich... and all of this makes me feel so free, but of course i haven't been out for a walk, and still have fear about that, but because of you, i'm not worried about having to call dr kevorkian's ghost lol

[@elaineremains]

you are right tho, i would love to ease into a walk and then a slow jog, but all i think of is pain right now, and it's scary, my brain is NOT convinced it's safe, AT ALL... and i know the difference between normal exercise pain and TMS pain... and i get both at the same time.... i don't know, i just feel hopeless about being able to go out shopping, running, even a slow walk

[@PainFreeYou]

I understand Elaine - begin with visualizing. Look how far you've come already. You CAN still progress more and more.

[@elaineremains]

@@PainFreeYou my TMS brain is making me balk at the visualizing, but when i feel ok, i give it a go for a few... xoxox

[@kateadams2840]

Hi Dan, I tried the 6 steps with regard to my art. 4 months ago an old injury revisited my right arm, this time affecting my shoulder as well as wrist. I then strained my other shoulder, neck and biceps tendons. Not sure if these more recent injuries are TMS but the right shoulder possibly is. Took your test result 39/50. Have not been able to draw or paint resulting in feelings of anxiety, depression and anger with myself for unintentionally hurting my body. Dealing with anxiety well after watching your videos. Longing to draw again. A physio told me to do 1 minute a day and build up. Last night I did the visualisation about drawing with no pain or restriction. I did a 5-minute drawing. I was able to enjoy the process and was less fearful. Afterwards I had a burning sensation in my arm but no increased restriction. I tried to be kind to myself and be glad I had made the marks instead of being self-critical about my drawing. I will continue with the programme. I now have hope. Many thanks to you and Alan Gordon for the work you do.

[@PainFreeYou]

Drawing is not strenuous enough to injure our bodies. The brain perceiving danger is what is causing the pain. The 39 of 50 on the pain test is your proof. You are in the right place. Focus on knowing you are not injured. TMS is not an injury. It is a false alarm being sounded by a brain perceiving danger. Watch my fast start playlist for more: DansFastStart.com

[@sheenajordan2214]

Thank you so much for your videos. 17 years of pain, 1 year knowing about tms. Didn't know how to apply Sarno until I found you. Getting better all the time because there was never anything really wrong.

[@PainFreeYou]

Amazing what happens when you get the correct knowledge and someone lays out a path to follow. You've got this. Your progress is proof that you are okay already.

[@erianmaxcic6052]

I was scared to bent over, because I thought the pain will come back. Whole year I was not bending over at all. One day, I was laying in my bed, listening to music when there suddenly was a 5.0 magnitude earthquake (earthquakes are extremely rare in my country and especially that strong). In that moment, I sat in my bed and run. After the earthquake stopped, I realized that I did bent over to sat in my bed. I thought I will never be able to sat in bed, but when that scary earthquake happened, I totally forgot about my herniated discs.

[@estherzwaan9928]

Something unexpected happened to me. I decided to imagine myself cleaning our house. Did (in my mind) clean the livingroom and one bedroom and then decided this was enough for now. I enjoyed envisioning it because I look forward to be no longer dependent on others for this, so it was a nice experience. But next thing I know, my whole body started to hurt. It confirmed to me, my brain is so scared of what happens if I am using my body, it starts to send pain signals all over the place if I just imagine doing it. Though it is a bit of an obstacle, it makes me even more motivated to break through this. But next time I will imagine a smaller step.

[@PainFreeYou]

If symptoms start just by imagining cleaning, that is ALL the proof you need to know that the brains perception of danger is the cause, not your body. That's fantastic news.

[@paulinegarcia5393]

I ve had tmj for 1 year from grinding my teeth from stress of loosing my son, i never knew i was grinding,until tmj hit me , I am doing much better now ,now i need to get my brain updated so that my brain knows theres no more pain , on my journey to pain free, i just found Dan a month ago,🙏 cant wait to give my testimony

[@cooki47]

Loving your videos and I really needed this. My issue isn't pain so much but Chronic Fatigue. I will have a good day and then try to kill it in the garden which leaves me fatigued for days barely able to do self care activities.

[@PainFreeYou]

We have many success stories with Fatigue. PainFreeYouSuccess.com

[@diane1089]

A year 1/2 ago, I couldn’t walk more than 50 feet without my back and leg pain stopping me. I would be out grocery shopping with my 84 year old mother and I would have to sit before we were done. I was always a regular exerciser and it was really hard for me to accept. I tried all the medical things that I could and nothing worked, even the injections. I was frightened by the MRI results. I had a wise PT tell me to start with Yin Yoga and not push myself so hard. It helped for a time but then I came across Dr. Sarno’s work. The book actually worked. My pain was gone within days. I was fascinated with TMS and bought the Curable app. This is where I found your videos and now watch my daily dose of Dan everyday. I slowly resumed normal activity and now am back to normal workouts! I am so grateful that I have learned so much about TMS and about who I am. I still have some TMS symptoms and sensations but I don’t fear them! Thank you for your wisdom 😊

[@PainFreeYou]

Love to hear about your success. If you would ever like to share your story in a video interview format, I'm sure you would inspire many. If not, that's okay too. If you do, get on my schedule here: TalkWithDan.com

[@monishareddy1]

Thank you for sharing your journey . I am struggling to get back to physical activity and still get tired easily

[@diane1089]

@@monishareddy1 your welcome. Your stamina will increase in time

[@khajababu1403]

, iam suffering from severe depression And physical bodily pain symptoms for last 3 months, iam taking two psych meds present.. can i tapper of both clonazepam (0.5 mg) & vortioxetin (10mg) have been using for 3 weeks only.. I don't want to stay on these pills which cannot give me relef rather more I'll feeling.. Please advice me n ur support needed 🙏 iam eagerly waiting for ur reply, I don't want to regret in future help me.. Does his idea helps me to overcome depression and physical pain also.. Please help me out.

[@sugargliderdreams]

I'm the same as you . Stuck on seroquel and Ativan. Can hardly walk a straight line

[@cheryl8493]

I have come a long way, I must give myself credit. I used to be bed bound and today I can actually do a little grocery shopping! I couldn’t even lift a bag before. I can even do gentle yoga for fibromyalgia/chronic pain these days. You’re so right, Dan! Gentle, baby steps is definitely the way to go. Start small, imagine big

[@PainFreeYou]

Wonderful Cheryl. Love to hear of your progress.

[@andybreedlove]

How are you doing another year on? Thank you

[@cheryl8493]

@@andybreedlove I just keep trying. Not out of sensations.

[@bridgetannanelson6921]

Yesterday, I walked to my ukulele class without a stick, I sat for 2 hour's on a hard chair, without a cushion, first time in a very very long time. And I was pain free 🎉🎉🎉 Without your videos, this would not have happened, so thank you for all the glimmers of hope you give us daily, I'm enjoying my journey now. 😊

[@PainFreeYou]

Amazing! - Wonderful! Thank you for sharing your experience with me.

[@sarahgriffiths7372]

Watched this a few weeks ago. Watching it again because started activity and needed reminding. Thanks Dan x😊

[@angelasingh1081]

So true, when I decided I was going to slowly steady go back to work, just 1hr a day to begin with the first few days my brain was saying NO, But I knew what was happening visualized working been comfortable and happy, and slowly increased each week. Now back to my hours of 4grs a day!!!! ☺️☺️☺️☺️☺️Sooooooo good!!!!! Thanks Dan!!!!

[@PainFreeYou]

Awesome Angela. You are proof that this works. Bravo!

[@Ana-cb2wb]

Wow Angela thanks for sharing, great advice!

[@marlymar7825]

This is a great video Dan!! I have a few things I would like to share.. first of all this really worked for me when I decided that I would jog again after 10 years of not allowing myself bc of sensations on my feet..I started by visualizing it and I did exactly what you suggest, I started with walking and I would jog for say 20-30 seconds, would increase each time until now I’ve jogged 15 minutes straight and have done over a mile jogging without walking. This is huge deal for me bc I love jogging and until recently, I was sad thinking I could not do it again. I walk jog now 1.5-3 miles.. I also learned the visualization technique I think from Dr Schubiner. Also, want to add that I spoke to my brain, even as I jogged, if a foot started to feel funny or a hip, or a knee-yes all of those.. I gave it the correct info and told my brain “we are ok and we r gonna be fine”.. now I’m working on certain movements for my rib cage area-certain sensations there and I’m applying the same concept.. well.. my brain seems to be starting to trust the process bc even after doing yoga (with some discomfort) 2 nights ago, yesterday the sensation almost cleared up and today it’s back.. so I keep talking to my brain, and letting it know it’s ok, there’s nothing physically wrong. I feel like for me, talking to my brain like a wounded child, a wounded part of me-talking to it with love and soothing is what has worked (for me). I tried getting yelling and getting stern with my brain but that was not what it ir I needed. Sorry this is long but maybe it helps someone else..💜💜 Thank you Dan..🙏🏼🙏🏼

[@PainFreeYou]

Awesome Marly Mar - thank you thank you for sharing your experience. I'm confident your story WILL help others.

[@tuulafai4046]

Ty

[@sugargliderdreams]

Can I ask what were the sensations in your feet? I have neuropathy

[@paulamorphett9131]

Absolutely brilliant Dan , i started doing this ,started by 5 squats to 30 now and push up agaist the wall and longer walk still have fatigue but telling myself i will beat this , you video, s means the world to all of us ❤ thankyou

[@Warriorsoull]

Yup! Muscle soreness registers as pain rather than soreness. I'm trying to ease back into exercise. I remind myself that there's nothing wrong or dangerous about sore muscles.

[@dorisanaitoh6892]

Thanks Dan, wonderful advice. I have been working on walking. I have been adding, 2 minutes per day and now I can walk with cane or walking sticks for almost an hour. Also, I use KZbin videos and do chair walking in nature so I can visualize that I am walking. Soothing is so important. When my friend asked I just said, Yes, I have discomfort but that is okay, it is only for this moment. In addition, I have upped the amount of activity that I do in a day.

[@PainFreeYou]

Fantastic! Keep it up.

[@terribracco5461]

Thank you so much for addressing this! Very helpful

[@joseblaze7154]

Dan I deadlifted 200lbs yesterday. First reaction was fear when I saw the heavy loaded bar TMS symptoms in the glutes on the first rep. I still completed 3 sets of 3 and the entire workout. I continued to walk around and do my usual day symptoms reduced by 70% in 24 hours. I spoke to my self constantly - you haven’t done this in 2 years and the jump up about 40 pounds from last week will take time to acclimatise. I’m not broken I can walk move and will continue to do so without fear regardless of sensations. The thing for me is I don’t actually get sore outside of the usual TMS spots not one feeling in my arms or chest from most workouts. It’s only TMS memory still lingering.

[@PainFreeYou]

That means the brain still remembers. Keep on moving!!! Great stuff.

[@Ivaarti]

I'm so happy I found someone lifting and experiencing tms! Would love to hear your story

[@joseblaze7154]

@@Ivaarti I did a chat with Dan last month. You can see it on his channel under Jose. It started with acute lower back pain from excessive boxing training in my late 30s. I kept pushing my body to extremes and trained the exact same when I was 37 like I did when I was 20 because I was insecure. My body slowly learned to be in pain which then spread down my leg. Have come a long way. First month back lifting.

[@joseblaze7154]

@@PainFreeYou Dan. Three days later. Pain went away entirely. As you say often - this stuff works. Just move on with your day. Nothing to fear uncomfortable but I got things to do. TMS you can go over there in the corner in the meantime.

[@galacticwarrior4089]

​@@Ivaartii have tms as well and I love lifting weights

[@jue7434]

Thanks for this Dan. Fantastic video as ever 👏👍

[@PainFreeYou]

Glad you enjoyed it

[@paulamorphett9131]

Thankyou Dan for sharing this video 😊 .

[@PainFreeYou]

My pleasure!

[@monishareddy1]

Thank you -this is very helpful !

[@PainFreeYou]

You're very welcome!

[@kateadams2840]

Thank you Dan, will try this.

[@elisedreyfus4375]

Excellent video! I needed to hear this....I’ve been avoiding so many activities and I know now how to take action! Thank you

[@PainFreeYou]

You are so welcome! Go for it. :-)

[@susanmccachren9267]

Great instructions! I did some light weights today and am a tad sore but no big deal. Thx a bunch!

[@karenduey9675]

Thanks for your videos! Very helpful!

[@PainFreeYou]

You're very welcome!

[@donnablatman3283]

Another helpful video Dan! Heard it before, but now that I’m in the midst of resuming activities, these are great reminders 😊

[@PainFreeYou]

Glad it was helpful! It's not just a reminder - it's a proven process that will work when implemented regularly. Put it into practice.

[@donnablatman3283]

@@PainFreeYou I definitely will. I have a hard time with visualization, but maybe it’s a skill that just needs to be further developed.

[@inchristalone25]

Totally relate to this!! Thanks so much for these videos! You have the gift of shepharding and teaching!

[@PainFreeYou]

You are so welcome! Thank you for the kind words.

[@vitamind6355]

Thank you. I decided 3 days ago, to go into my daughter’s pool. It was hard getting in - fear of falling and manoeuvring but I got there with my daughters help and once in I started with a few movement to test my range of motion before symptoms showed up and then for me the most extraordinary thing occurred, I walked across the pool without my walking stick, upright. When I saw photos of your posture when you were still recovering Dan, that’s how I look but in the pool, it changed. My daughter says I’m standing tall, straight.. It was an amazing feeling and there seemed an immediate memory connection between my body and brain. It’s only 3 days and I still need support and there’s still pain once out of the water but I’m going to do this daily because it’s such a positive experience to remind my body what to expect while recovering.

[@aliv83]

This is great Dan. Yr amazing ❤️

[@PainFreeYou]

Thank you!

[@wholly_power_productions]

Thank You Dan. This video was right on time. I increased the intensity and variety of my workouts about 3 weeks ago. Since then, I've wondered if the pain I was expertiencing was regular post-workout pain or a TMS pain flare-up. For me, it's difficult to tell the difference. I had TMS pain for years and thought that it was just pain from working out too much. What you've shared in this video made perfect sense. Thank You ❤🙏🏾❤

[@AristotelisMakris]

I listen to this while I am in the gym and it helps a lot.

[@tamjase1978]

Thankyou Dan this answers my question 😊

[@PainFreeYou]

Excellent.

[@PC-zz9cy]

Being a perfectionist, I went gung-ho into exercise, and got the next day PDP. Thank you for helping me to see that easing into these activities is "ok". I think I am trying to beat my brain into submission. 😢

[@Maria-ld1kq]

I really felt called out with this lol. I have hip bursitis which is getting better and better because I go to the gym for some walking anyway. I merely walk on the treadmill for like 30 minutes and do some isometrics excercises so when I got home yesterday and took off my shoes, my left heel had some random pains and I freaked out, convinced that I had plantar fascilitis and I injured myself. I am currently trying to convince my brain that we are not in danger and that walking is safe....

[@louk6196]

What I’d love is my house to not look like a hoarder lives here. Pain is only one of my symptoms but the cause appears to be the same as TMS. I have ME/CFS and I live alone. No family and after 28 years of being mostly bedridden, no friends either. I’m only just beginning to understand and accept the mind-body connection but am determined to give Dan’s suggestions a go.

[@stevewaz4]

Just beginning here as well. you/we can do it!

[@fingerprint5511]

Thank you!!!!

[@tuulafai4046]

This is on my top 10 list - along with 24 messages of safety and several more

[@PainFreeYou]

Awesome - thanks.

[@cf2278]

I love this! I am going to work on implementing this. I didnt think about the fact that I am confirming to my brain that those activities are dangerous by giving into that fear and avoiding those activities...Thanks! :)

[@PainFreeYou]

You are welcome.

[@swyllie30]

Step 4. Great tip.

[@1STBUCKLEY]

Finally getting ahead of viral fatigue and up the park for the second day. Today I nearly left because panic pains started up as I walked through the gate. Fook it I thought I'm going on, palpitations and I'm thinking I'm gonna pass out, onwards I went lol extended the length of the walk from yesterday and then went back to my car but made myself sit with the panic still trying to take over. Happened to have oximeter in car so tested my heart rate/oxygen. 57/100% lol wow evidence enough for me. I really thought my heart rate was hitting a 100. Thank you. Practice practice and visualisation.

[@PainFreeYou]

Nice job getting out there. :-)

[@tuulafai4046]

Amazing! Go you!

[@laurellloyd3009]

Thank you

[@marly1869]

I came back to this video b/c I know how helpful it has been so many times for me.. something interesting happened to me: I started back at the gym yesterday, hadn't been for a couple of years and I went on the elliptical machine again (I used to do this machine before b/c I wasn't running due to TMS). Anyway, amazingly.. when I used this machine before it didn't bother me, but running did.. Now running doesn't bother me, and yesterday my brain was sensing danger for some reason on the elliptical and was letting me know (sensations in hip area). I talked to my brain and it helped, I finished my time and went about my day, nothing different. Today, I woke up with volume up on those sensations, which I haven't had for a while. I searched for your video again to remind myself.. thank you, I keep letting my brain know that this is just another opportunity to educate and soothe myself. Thank you Dan...🙏💜

[@PainFreeYou]

Hey Marly - this is my take on delayed reaction pain. Nothing to be concerned about. kzbin.info/www/bejne/qXnZfpKGg8upqtE

[@marly1869]

Thank you Dan, that video you shared now really helped too. I followed what you discuss in that video, yesterday, from all of your coaching with us, with me.. I was able to apply what we’ve learned and used this as an opportunity to teach my brain. It’s amazing, by the afternoon I didn’t feel the sensations, then at night they were back 😅 I know what’s going on brain! 🙏🏼👌🏼thank you for always responding and being there Dan.. so grateful to have your support 🙏🏼💙💙

[@PainFreeYou]

@@marly1869 It's my pleasure Marly.

[@JoanneCrabb-gq8fx]

Dan, I haven't laid/slept on my right side in literally years! I have such a difficult time sleeping so I turned on my right side last night. Well you can guess what happened. Seering, burning pain today. Finally decided I'm going to stop freaking out and be happy I could lay on that side for a few minutes and talk to my brain about the fact that we are ok! And yes we're going for a walk today. It's a beautiful Fall day and it will feel so good. Thanks for these steps!! They will be so helpful. ❤️🍁🌾🍂

[@nancyrussell6598]

DEAR JOANNE WHEN THAT HAPPENS DO YOU TAKE AN ASPIRIN OR DOES IT GO AWAY BY ITSELF AND IF HOW LONG DOES IT TAKE?

[@mandycmorris]

Brilliant video thank you Dan. This is just what I was needing to hear. Wanting to increase stamina and walking which currently is just pottering round the house and has slowly deteriorated due to lockdown and increase symptoms. I was bought a treadmill it was on the slowest snail like pace and I did 1.5 minutes. It felt strange for the first time. That afternoon and for the next 2 days my pain rocketed so high and I was rigid. I knew it was ridiculous and was due to me being nervous as haven’t used one before so didn’t feel in control of the machine but the reaction was so abnormally extreme I know it has to be my brain and high alert nervous system as much stress in life atm.I admit to being scared to using it again but that’s irrational too so going to follow your 6 steps and maybe start at 30 seconds- I have to use it as it was a present to me. This video was so helpful, perfect timing xxxxx

[@PainFreeYou]

The process works. Patience. Persistence. Smile, you've got this.

[@Elliepixiepant]

You can do it Amanda. 2 years ago I started with a walk up the street. Now I’m jogging. I really concentrate on my wins and stay consistent. Happy walking

[@morningwithgracie7870]

@@Elliepixiepant are u sick before?

[@Elliepixiepant]

Yes, I’ve had chronic pain and symptoms for years, gastroparesis (which is gone now)and gastro reflux.

[@vigneshwarmani4068]

This really worked me a lot ..i understood recovery is not linear

[@italiabionda5543]

Yes, this happened to me as I resumed running. I LOVE running and had gone out at least 4 times and then a couple days later, pain in both legs and knees. I was so down...so sad...just totally deflated. It must be divine intervention that this video from a year ago shows up first in my feed?

[@PainFreeYou]

My fast start playlist will help you understand deeply what is going on and what to do about it. kzbin.info/aero/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H

[@italiabionda5543]

@@PainFreeYou sincere thanks Dan. I will listen to them. I am so grateful for this entire mind body community of people. So much we did not know. It's so inspiring.

[@kosmosthegreek]

Yup..was feeling so good and cut my parents lawn which is 3x larger than normal and now I feel broken and my symptoms are all over the place with sore back and numbness... crazy...

[@AristotelisMakris]

I went for a run 3 days ago for the first time after over 1 year. And it was the coolest thing ever. Had some symptom flair up. Had some muscle soreness and my brain is doing some TMS stuff. But I am looking forward for my next run. My response to the symptoms is crucial and I try to keep as calm as possible. I have to add that I gradually increased my activity. For a while it was just going for a walk. Than walk and do some short running. Than running in a super slow pace and for 10 minutes.

[@daleofscotts]

The problem is at step 5. The symptoms don’t increase a bit. They usually show up at 6 or above. Then it’s much harder to remain calm. There is so much frustration. Then the person is deathly afraid of ever doing that thing again.

[@claresmith9261]

Listening to this Dan , I’m wondering if I should have gotten a hip replacement 2 years ago although I had severe pain and they said my cartilage was gone Everything you say really totally resonates with me, I do practice daily meditation and breathing.When I was growing up my father would always say “ follow the path of least resistance “ and I tend to do that or so I’m told But I’m realizing the more I listen to you that my brain sends me negative messages about movement, getting out there etc I’m seventy and a lot of my friends are ill and there’s kinda an underlying ideas “oh sure we’re too old for that “ your ideas are totally changing my outlook just in the last week and I love your simplicity as a lot of teachings are complicated and it reminds me of Dad , many thanks 🙏

[@PainFreeYou]

Wonderful comment Clare. To keep going on this wonderful journey, I suggest you check out my fast start playlist to get a deeper dive into what is going on and what you can do about it all. kzbin.info/aero/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H

[@galacticwarrior4089]

Yes this happens to me

[@ElisabethDonati]

So true about the doing too much

[@monicahanlin504]

Do you have any videos that talk about vertigo in particular? Super grateful to you!!

[@kathystoner5239]

This was the perfect video and something I really needed! I did some activity the past few days and felt very strong sensations yesterday. I kept thinking I overdid it and shouldn't have done that activity at all. This video was super helpful. I will write down these steps and watch this again. I have a hard time visualizing though. Any tips for that?

[@PainFreeYou]

Make believe in your head. Mentally rehears. If you were able to see yourself moving without symptoms, what would that look like? Do that.

[@kathystoner5239]

@@PainFreeYou thanks!

[@AvadhutNigudkar]

Hi Dan, Thank you. What's the reason of Fatigue? I feel fatigue 24/7 whether I do any activity or not. What to do when there is fatigue in body and I still WANT to do activities as I'm convinced that there is nothing wrong physically?

[@PainFreeYou]

Perceived Danger: kzbin.info/www/bejne/qp-4Z354dttonMk It applies to fatigue as much as it does pain. This explains what is going on for all symptoms.

[@lennekevanrossum8422]

Will visualize that eating is not dangerous that walking getting up is not dangerous I walk already as you know in the dunes with my dog Daniel and tell my self this is not dangerous also I sing while walking sometimes I go further into the dunes before I started to walk again I was in bed almost the entire day not nice thank you for this Dan 😘

[@christieharrison560]

Hi Dan, Wow, it was so great to meet you and the whole gang last night. I am 1000% confident I am in the right place :) Thanks for this recommendation. This is very helpful and has cleared up a lot for me. I have written the steps down and saved the video. I cannot tell you how grateful I am for your work.

[@PainFreeYou]

Thanks Christie. Was great to meet you in the group call. You ARE in the right place.

[@christieharrison560]

@@PainFreeYou Thanks Dan. Yes I really know I am :) So grateful to have found you and this community.

[@PainFreeYou]

@@christieharrison560 Thrilled to have you as part of the family. 🙂

[@christieharrison560]

@@PainFreeYou Thanks Dan. I can't tell you how grateful I am to be here.

[@PainFreeYou]

@@christieharrison560 I'm grateful you are here as well. You are in the right place.

[@sarahberesford4724]

Thankyou pain gives do much anxiety ime doing physical and now my knee started hurting.ime doing this most days 40 mins but it has got rid of my colds for 12 months so s

[@PainFreeYou]

Keep practicing. Keep teaching the brain that you are okay.

[@terribracco5461]

❤❤

[@l-ls.6105]

How about if you are unable to visualize? Thank you

[@PainFreeYou]

If you can think about your future, you are visualizing. We visualize all day long - every single day. View it as imagining, making believe, thinking about the future. This video explains more: kzbin.info/www/bejne/b4eQpYavfdGZn8k

[@TheNiels010]

Hi Dan, Your videos are helping to get started to heal my long covid on myself. The only question my (anxious?) brain has is, why is it that I have some reaction on exercise when my BPM is 110 or less which I can control. But if it’s above that border it freaks out in a PEM (Post extertional malaise)? The only thing my brain says then is; this is not TMS, this has something to do with anaerobic threshold like ME/CFS people do have. How do you look like that?

[@christinalynn5438]

Hi Dan. I’ve been exercising for a few weeks and was doing ok until last week. I increased the level a bit and I’ve been in a lot of pain for a week. I want to continue but, I’m unsure of how to proceed. It seems there is a fine line between “pushing through” and continuing to show the brain that the exercise is safe. Any advice? Thanks.

[@PainFreeYou]

Yes, watch this video again. Are you incorporating the visualization up front? Are you not freaking out when the pain increases?

[@artstar4]

How did it turn out for you?

[@Julie-iw3mh]

Went out for walk with friend on Wednesday and I could feel my body so tense all the time so I had more pain after . Went for swim yesterday for 20 mins and in agony all evening and today. Fear and tension and bracing with terror that it will be worse and so it was and way more painful since and today in agony and more fear of this is it. It never goes away not for one day I thought TMS pain came and went and then you get your proof. So confused today.

[@PainFreeYou]

I would suggest you watch this video again. It explains exactly what is going on. Pain is a response to the fear and danger, and is not evidence of structural damage or injury. Put these concepts in play. Do you believe you have TMS? Or are you still fearful your body is the problem?

[@Julie-iw3mh]

@@PainFreeYou Yes do believe it's TMS ......until it gets worse and never goes away then i start the doubt again and the why isn't this going away if it's not structural and medical. So many tests done. Forever tensing body all day long especially glutes and stomach so the pain is tension just can't stop doing it.

[@Inge508]

Wouldn’t it help you Julie to visualize a positive outcome before you go walking or swimming.. ? I think your body and mind are super- tense before you start taking action and so the result of your activity is more stress, more pain, more doubt..I think you are running a vicious cycle here.. 🌺🌺🌺

[@Julie-iw3mh]

@@Inge508 Hello Inge yes you are completely correct I am in constant red alert wherever I go and whatever I do even if meeting a friend and if she is late I start getting crazy anxiety waiting for her and then tension and then pain. Finding it hard to calm mind and body as so aware and tuned into all the physical and mental fears. The whoosh of adrenaline is so quick with a single thought. Visualising would be a great start if I can quieten my mind long enough. Thank you for replying :)

[@Inge508]

@@Julie-iw3mh you can do this Julie!Step by step , day by day! Don’t be too hard on yourself.. with your brain in high alert, you have to give yourself all the love you can! Bit by bit you will come out of this vicious circle! Have patience! Everything in your life will get better as soon as you can calm down! 🤗🤗🤗

[@jossjekraayvanger7131]

Hi Dan! I have still one question about this.. When exactly do we start to repeat, when we have been knocked down by a big increase of symptoms that lasts for days? Iff I should wait for the pain to come down to a level 2 or 3, there would be also be 2 or 3 days in between "exercise"/ small walk. What in you're oppinion would be smart to do? Push through faster, while still at a level 4 or 5, or patiently waiting out for some days more to settle down more?

[@PainFreeYou]

Are you able to imagine yourself walking joyfully without pain? And if the pain ramps up, how do you respond to that emotionally/mentally? With calm reassurance or fear? There's no perfect answer to your question. If pain is severe, rest. If moderate, teach your brain movement is safe.

[@NadineReitenbach]

Is it important to rest when the pain is severe? Would you say one would get backwards or worsen the health condition if pushing through or repeating the activity when the symptoms are still severe?

[@jossjekraayvanger7131]

And there it is!! The long-awaited answer to youre own question in the video: why pain after activity 😊😊😊

[@jossjekraayvanger7131]

It's the sensitized nervous system amplifying!!

[@rpotter99]

Thanks! I tried just 3 minutes on stationary bike yesterday... I thought "oh I don't know about this".. That was the fear. Anyway I did 3 minutes.. Today was more pain.. I will take your advice.. I already thought I won't try again 🙄.. Should I wait until the pain goes back to my baseline level before trying again? Once I overcome the fear of one activity will it make overcoming the fear of a different activity easier? Or will my brain freak out the same way because it is a a different activity that it is still afraid of?

[@PainFreeYou]

Experiment and see what works best. Focus on reducing the fear of all movement so the freak outs don't have to happen for each activity. But you may have to practice each one individually.

[@Truth12360]

Dan, would you please consider addressing protective guarding of muscles? I find myself unconsciously squeezing the muscles in my rectum all day for two years now. I'd really appreciate any insight to overcome this. Thank you in advance if you decide to answer!

[@PainFreeYou]

This may touch on this subject. kzbin.info/www/bejne/rmWzZmiBqLOVoJI

[@Truth12360]

Thank you

[@clairebaker2314]

What do we do when my resume activity and then the pain the next day continues for a while. I have had to wait till those sensations settle down to try again.

[@paulgeorge9228]

If i hve pain that pops up sporadically because of walking with my twisted pelvis (caused by tms), is the pain a symptom of tms in and of itself or is it just caused by the tms issue of muscle tightness? Basically, is the sporadic pain itself a tms symptom or only a byproduct of tms? Its not really chronic but the pain feels like it can happen at anytime

[@PainFreeYou]

The pain and the muscle tightness that is pulling the pelvis out of alignment are both the result of TMS. My explanation for what causes ALL of this is Perceived Danger Pain. This video explains: kzbin.info/www/bejne/qp-4Z354dttonMk

[@paulgeorge9228]

@@PainFreeYou tysm

[@alekseym5257]

Hi Dan! Please help to resolve my doubt. Part of me still thinks that there's could be a pinched nerve due to spinal instability. In this case, doing some activity irritatates the nerve, which may cause pain. But thinking logically, in this case pain should start right away during or after the activity. But in my case there's a very distinct pattern: after the activity I feel better than before it, but then muscles tighten up, pain slowy returns and become more intense for about 1.5 days. It happens every time. I've been training for years, so muscle sorness cannot be the case. And the weight doesn't matter: lift 2 pound or 50 - muscles reaction is the same.

[@PainFreeYou]

Aleksey - this fits perfectly under Perceived Danger Pain. The doubt that you may have a pinched nerve keeps your brain wanting to "protect you" with a warning of pain. Delayed reaction pain is TMS / Mindbody / Perceived Danger pain. You are right. A pinched nerve would hurt during the activity, not later.

[@alekseym5257]

@@PainFreeYou Thank you for confirming my thoughts. What a relief 🙂

[@joymatisapam4132]

Dan,when i close my eyes to visualise my image of sitting comfortably,i always catastrophise instead my image of me suffering while sitting,me being in excruciating pain while sitting with a facial expression of sm one who is in pain.i can't build up an image of myself sitting comfortably.what should i do?how can i overcome this barrier??

[@PainFreeYou]

Simply practice. It's your mind. You can CHOOSE what to visualize. If it doesn't work initially, keep at it till it does work.

[@joymatisapam4132]

@@PainFreeYou dan how many times should i practice n how long per session??will practicing ten times per day n five minutes long per session help??

[@gvandend8903]

My daughter has crps in both feet. A year ago she began visualizing that she was walking again. Afterwards everything got much worse and still is. She even can no longer stand since then. Sorry for my English.

[@PainFreeYou]

Have your daughter begin watching my fast start playlist. CRPS is chronic pain created by a brain perceiving danger. Have her watch the playlist over and over again. Watch, take notes, implement. She can recover. kzbin.info/aero/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H

[@gvandend8903]

Thank you for your answer! She had done what dr. Sarno said (and dr. Schubinar and others) But after months of practicing nothing improved. Now she is very dissappointed. I wil give her your answer..

[@PainFreeYou]

@@gvandend8903 If she remained afraid and her brain stayed convinced there was danger, the pain will stay. It's not her fault. She did nothing wrong. The playlist will help you and your daughter develop a deeper understanding of what is going on and what to do about it. She can get well.

[@alekseym5257]

Physical activity is a big struggle for me. Every time I go to a gym or a swimming pool, my symptoms increase 2 times and this flare up lasts for 2 days. On top of it, every time it triggers insomnia. Regardless of it I continue moving. It's the only thing which keeps me from go back to a depression. Dan, one of steps you mentioned is to imagine yourself doing some activity without pain. But how can you imagine yourself without pain if you are in pain in the very moment (and I'm still in it 24/7 unfortunatelly)? In this case you picture a healthy image and feel pain at the same time, witch to me is not very helpful. Do you think imagining step should better be used during painless moments?

[@PainFreeYou]

Don't decide that you cannot imagine yourself pain free if you have pain. Can you imagine a purple elephant? That doesn't exist, but you can imagine it. Our brain is powerful. Teach your brain it's possible. This takes practice, but it's one of the best ways I have seen help folks teach their brain that activity is not dangerous. Keep trying.

[@alekseym5257]

Thank you for the encouragement! It's hard but I'll give the imagination technique some effort.

[@sarahberesford4724]

How.much do you think is contcious anxiety.or unconscious because they both cause tension

[@PainFreeYou]

It could be either or both. Either way, the steps in this video will help to calm the anxiety before we get moving again.

[@genevievebaril4746]

Do you adress Post exertional malaise? Im an athlete I LOVE exercising Why would I be scared? Almost all neuro sympt and twitches are gone but I get extreme fatigue the next day and brain fog after exercising more than 1/1.5 hours ( low intensity hike/backcountry ski) why? I journaled ab it can’t find why I know for sure I overtrained for years , and that my ns is freaked out I will overtrain and not rest enough. I tell my ns that I got this, I am listening to it now, and rest more than before but that hiking 7 km low intensity or doing two short laps in the backcountry shouldnt put me to the ground like this😂 ( when I use to do 25 km days…) I have been on a ease into it for 1 year I wasn’t able to walk 500m, I’m now at 4/5 w/o symptoms but if I up it a bit more I get the above sx the next day. But I’ve been doing it once a week to get my brain used to it.

[@PainFreeYou]

Post Exercise Malaise is TMS/PDS. Your brain is still not convinced exercising is safe. You don't have to find out why. That doesn't bring you any closer to the solution. Much of this is in the subconscious. Teaching the brain safety is the key. Emotionally, physically, mentally. Symptoms that come on a delayed reaction are definitely mindbody. kzbin.info/www/bejne/qXnZfpKGg8upqtE Don't try to figure out why. Focus on safety. If you want more assistance than the daily videos, my group can definitely help. PainFreeYouGroup.com At minimum, my fast start playlist can help. DansFastStart.com

[@christieharrison560]

Dan, does this count if you get a big flare-up after? This isn't a little one, my sensations are 9/10 today. I know before the activity I went into it thinking I would get pain later on so I skipped step one. Next time I will visualize it. I just wondered if it is possible for things to flare a lot due to this? Thank you.

[@PainFreeYou]

yes, it's possible. Your brain perceived the activity as dangerous. How you respond when pain arrives or increases will massively influence how high the pain goes and how long it lasts. Calm reassurance is the way forward. Clarity too.

[@christieharrison560]

@@PainFreeYou Yes and then I got the headache 6 hours after which is normal for me. Then I carried on with my day but it has resulted in a bad migraine. I am doing so well at the calm reassurance even though it doesn't want to budge. So Dan how do you know you are making progress if you have this reaction to increasing activity all the time? I do write down my small wins but it seems like at the speed I am going it will be a long time before things change, I am really working on my mindset though so I hopefull this will help.

[@PainFreeYou]

@@christieharrison560 I would encourage you to not skip the visualization where you visualize both doing the activity AND... afterwards where you do NOT get the pain. You said you got the headache 6 hours later "which is normal for me". That means you expect it. When you expect it the brain creates it out of thin air. This video explains more: kzbin.info/www/bejne/aauVYpewjLmSgZI

[@christieharrison560]

@@PainFreeYou Hi Dan, Yes I didn't mean to skip step 1 but I forgot as I was engaging in life. Yes, 100% I do. I just watched the video which is super helpful. I really struggle with the delayed onset. For example, this activity was in the evening so I was not awake to work on my mindset after the event and then I woke up 6 hours later with a headache. So you are saying visualise beforehand, expect it to go differently and keep reinforcing this message after the event? Dan, I want to book a one-to-one session with you. Please could you send the link again please? Thanks so much Christie

[@PainFreeYou]

@@christieharrison560 Visualize before bed sleeping through the night. IF you wake up with a headache, how you respond to it will determine the severity and duration. Do your best to remain calm and remind yourself that there's nothing wrong with your head. Delayed reaction pain is 100% proof it's TMS / Perceived Danger. Sometimes - if you've woken up with headaches before, just the expectation of it happening brings it on.

[@hw2050]

Hi Dan, Is there a way to practice this without easing in gradually, because the "activity" that causes my symptoms is laying down - and I have to do that every night. It's not something I can do in small increases. I'm worried that if I expect the symptoms to go away, and then they don't that might increase the fear response. I’m now sleeping through the symptoms even though I feel them. I’m not letting it turn to panic and I’m practicing acceptance. Previously I would try to massage and stretch and make it go away, and that used to make it worse which led to anxiety attacks, no sleep and suicidal ideation. I’ve also tried all the things that used to scare me and that I used to think would set it off. I used to be afraid to sit on the sofa. I used to be afraid to lay on my left side. But I’ve realised those things aren’t dangerous and they don’t make any difference so I can do them without fear. The symptoms are still there though. I just make sure I don't freak out about them.

[@PainFreeYou]

You are well on your way. Yes, you can use this exact process. Just skip the gradual increase in activity. The visualization and setting the expectation you can lay down comfortably is still quite useful. And just as important is how you respond if the symptoms do show up while laying down. Just skip the gradual part. Expect the best and if the symptoms happen, show as little concern as possible. You are doing great. The brain will eventually get the message.

[@hw2050]

@@PainFreeYou Thank you so much 😊

[@Metalice74]

Would the flu cause a spike in symptoms, and if so, would the response be just as important ?

[@PainFreeYou]

It could and yes. There's never a downside to responding calmly with reassurance to any spike in symptoms.

[@TheAnxietyCoach774]

Hey dan! I've severe health anxiety and my life is getting consumed by it. I keep getting sick with infections and other symptoms keep appearing. I healed vestibular disorder with your methods but the new sickness and symptoms keep freaking me out. Now I've vaginal cyst and since the diagnosis I've severe back pain and vaginal pain, I'm taking lots of medicines, doctor said it's nothing serious but i keep getting worried. How to get out of this?

[@PainFreeYou]

www.painfreeyou.com/start Recovery from fear: kzbin.info/www/bejne/jITQhZhur7WLnpI Perceived danger is why you are hurting. kzbin.info/www/bejne/qp-4Z354dttonMk Safety is the way to recover: kzbin.info/www/bejne/a4TWfKF3nKappLs If you want some help implementing these concepts, consider my group coaching: www.PainFreeYou.com/join The cyst doesn't cause that much pain, but perceived danger absolutely can. Teach your brain you are safe.

[@TheAnxietyCoach774]

@@PainFreeYou thank you so much☀️

[@jakelemons7645]

Hey Dan, what do you think about alcohol? Is it a problem for a sensitive nervous system with TMS? People on Benzobuddies told me that alcohol needs to be avoided for two whole years after feeling healed while GABA receptors repair. I have seen 11 month setbacks talked about on there. However, all the rest of it seems like a bunch of lies, and it feels impossible to know whether I can risk having a drink or not!

[@PainFreeYou]

My recommendation is to get off of "benzo buddies". All they talk about is damage and long term issues. They create more fear. They are what I call bad neighborhoods. kzbin.info/www/bejne/Z6rEf6WghrOpmpY As for alcohol, I have no idea how that interacts with someone who was previously on Benzo's. And just because someone had a setback after 11 months off the meds, there is no proof it was the alcohol. Perceived danger brings on symptoms. The expectation that alcohol is a problem is more powerful in creating symptoms than the alcohol itself. That said, alcohol has no redeeming qualities or benefit. I have stopped drinking alcohol entirely myself. The book "The Easy Way to Control Alcohol" by Allen Carr is a worthwhile read.

[@jakelemons7645]

@@PainFreeYou Thanks Dan, I stopped going on there a while ago-I'm just still messed up from all the terrible stuff I read! The problem is that I am now afraid of alcohol in FOOD because it is a myth that it all cooks out. Alcohol is my biggest fear, and I feel that if I could face it, I could be so much more free. I don't want to try tiny amounts daily because I'll just keep wondering if other foods "possibly have more alcohol" than the ones I already tried. I'd rather just drink a whole glass of wine and know for certain, but people talked about very long setbacks from it. I'm sure they're just experiencing TMS, but I just can't know. It feels like I could save all my worry in an instant by trying it, OR ruin myself and all of my progress.

[@PainFreeYou]

@@jakelemons7645 your message indicates that you clearly believe you have a physical problem and not TMS/Perceived Danger Pain or symptoms. It's not the alcohol. It's the FEAR. You need to recover from fear, but that can only begin once you accept that your body is fine already. kzbin.info/www/bejne/jITQhZhur7WLnpI

[@tylerpool5464]

@@jakelemons7645I waited 2 months after 6 years klonopin 3mg per day. Have a drink bro nothing resets and dan is right those forums mean well but are terrible for you. Cheers 🍻

[@MrChronos1971]

For me at least there’s a difference between mind body pain and physical exertion soreness even if it leads to the point of pain. TMS pain feels yucky for lack of a better word and causes fearful behaviors like compulsively googling for answers. Speed walking a 5k and being achy next day does not.

[@PainFreeYou]

The big difference is the feeling of soreness from exercise goes away in a couple days at most. TMS doesn't which means something else is causing it.

[@jossjekraayvanger7131]

@@PainFreeYou and what iff both take 2 days? Flare for 2 days.. Mixture of workout sourness and TMS pain? That's what it does with me. Also the reason that I can't get much of a routine. Exercise day , pain day. pain day, exercise day, pain

[@catherinemartina6469]

I agree with the normal muscle pain situation. However with me it’s excruciating in the bone like a toothache that with labour pain when you have a baby.

[@catherinemartina6469]

I’m not trying to argue for my pain I’m just trying to analyze whether the pain is structural or TMS

[@1STBUCKLEY]

Maybe see that pain as your body setting about turning on "normal" recovery

[@Inge508]

Tms- pain can be more excruciating than normal structural pain Catherine.. I can’t even compare it with the giving - birth- pain.. I broke my ankle recently and it looked ugly, but the pain was less than my daily fibromyalgia- pain.. Also a painkiller works on injury- pain but not on tms- pain ..

[@PainFreeYou]

I'm not saying what we experience is just normal muscle pain. But the brain may be sensing that and responding with the excruciating levels of pain you describe. Normal signals from the body. Massively amplified receivers in the brain. When the brain perceives any danger, it will turn on pain to protect us from doing that activity or movement. It's how it works. The amount of pain is not evidence of damage in the body, however it is evidence of the brains perception of danger.

[@PainFreeYou]

Thanks for sharing Inge. I agree - very true.

[@merildo]

I just can’t visualise. So I have to just think it. Tell myself.

[@PainFreeYou]

This video can help. We all visualize all the time. Often we are visualizing the stuff we don't want instead of what we do want. kzbin.info/www/bejne/b4eQpYavfdGZn8ksi=airwkVIIjdLo3cjc

[@merildo]

@PainFreeYou thanks Dan x

[@kbkesq]

Isn’t golf a special case? There are so many more pro and amateur golfers with serious back pain vs upright sports like tennis even boxing. You rarely hear top tennis players getting disc surgery but pro golfers it’s all the time. Golf is my biggest back pain trigger. I walk 6 miles a day and can do most weight lifting motions except back squats deadlifts etc. Thanks

[@PainFreeYou]

No golf is not the exception. I had TMS, I played golf. I used to hurt after every round or session at the driving range. Once I resolved my TMS, golf was no longer a trigger. I believe most pro golfers have TMS. Even Tiger. Look at the stress and pressure in having to play great to earn a check. Don't play well, your lifetime dream of playing on tour is done. Convince yourself that golf is safe.