7 Things You can do During a Pain/Symptom Flare to Reduce it

[@awoken1445]

I need to stop my catastrophic thinking when flare-ups occur. Like thinking this will never end and I am trapped in this forever.😮

[@painpsychotherapy]

Keep going!

[@AMY-jd7sk]

1. Give cognitive messages of safety to calm our system. Change our thinking. Counteract the negative thinking with gentle positive thoughts. Ease back on intensity. 2. Present moment sensing to calm system. Use any of the five senses, whichever preferred. 3. Focus on the emotion behind the pain or symptom flare. Eg sadness, pressure. Attend to these with a sense of safety. 4. Breathing. Slow the breath down making the exhale long. 5. Behavioural messages of safety. Engage in activities or behaviours which bring calm and safety. 6. Exposure to nature and green spaces. Tones the vagus nerve. 7. Self compassion. Mind can get self critical. Soothing touch. Self kindness phrases. Inner child work. What we needed as a child is often what we need now.

[@meganobrien1019]

Thanks for this!😊 screenshotted this to refer back to!

[@painpsychotherapy]

Thanks!

[@escapingbenzoozhopehelphea523]

This is SO helpful. I don't catastrophize, but I feel SO disappointed when huge flares happen for what seems like no reason. I get frustrated and angry - I've done SO much healing work - it seems unfair! I've found if I write down how I feel, then sit with the emotions with emotion somatic tracking,. It may not help the physical symptoms - but my mood improves enormously and I know I just need to be patient. Sure enough, the next day I feel great. Thanks, Tanner!

[@painpsychotherapy]

It is wonderful you have found something that works for you. Keep going!

[@chrisrex3063]

Just what I needed Woke with a tinnitus flare and was starting down the path of this will never go away,what's wrong with me, etc.Plus disappointment as if somehow having gone through an extended low symptom period I was failing at recovery.Thank you for this- some self compassion definitely needed right now.

[@painpsychotherapy]

I'm so happy this was helpful.

[@Bee-mi8ml]

This was so helpful. It's nice to know all the things you can do because when you are having a colourful day, it's very hard to remember anything you have learned. I am writing these down and carrying them with me:)

[@cydsnest]

Colorful day is such a great way to describe it! I love that, thank you❤

[@painpsychotherapy]

Glad it was helpful!

[@karenmcardle142]

Thank you, I'm in severe pain right now, and spotted your video, now to watch and learn . Keep lifted

[@painpsychotherapy]

Sorry to hear about your symptoms. I hope my content can be helpful.

[@janemalli8988]

Super helpful. Have written them all down so that can refer to them in times of need - in the ‘toolbox’. Thank you so much.

[@painpsychotherapy]

I wish you the best in your healing!

[@ManifestingItAll]

Thank you! I use most of these regularly. Is inner child work the same as parts work? Would it be possible to explain both of these in your inner child video? I see lots of brain training and mind body programs include parts work or IFS. Can you please explain these and how they are similar or different to inner child work?

[@painpsychotherapy]

Yes, I can do a video on this in the future!

[@cydsnest]

Thank you, Tanner, for another super helpful bunch of mind body tools and resources. So practical, clear, and easy to put into practice ❤💚❤️

[@painpsychotherapy]

Glad it was helpful!

[@adapv9584]

Hi Tanner💕 I'm Ada, I'm 22 and I've been watching your channel since December. I suffer from chronic pain in my achilles (achilles tendonitis) which causes my calf muscles to be really tense and stiff. Your videos have literally helped me so so SO much, and there's still so much to learn🙏 these days I've been having a flare up, so I really needed your advice and guidance. Thank you from the bottom of my heart🙏✨

[@painpsychotherapy]

Sorry to hear you are going through a flare. I'm so glad my content has been helpful. Keep going!

[@Laura-bi5dc]

Super helpful video! Thank you so much for sharing these concepts.

[@painpsychotherapy]

I'm so happy it was helpful!

[@janestanton9422]

Sitting in nature listening to your voice is double calming. 🤗

[@painpsychotherapy]

I'm so glad it was calming!

[@Lanclasscan]

This was very helpful to have the 7 things described and then examples given. The message of safety and calmness comes through . Great job Tanner. Thanks.

[@painpsychotherapy]

I'm so glad it was useful! I wish you the best in your healing!

[@nancer2279]

Thank you for this. I discovered your channel a few weeks ago after years of knowing about tms and I really enjoy your style of giving over information and tools. It's not new to me but the way you organize it is very helpful. Is there anyway that you could just list the tips on the drop down discriptions when you have steps for a brief go to? Also, curious how you would apply messages of safety with a symptom that is constant? Thanks

[@painpsychotherapy]

Yes I can do this in the future! Messages of safety can still be used when the symptoms are constant, and could involve more reminding your brain that the body is not damaged. Using your evidence can be helpful for this!

[@knut8062]

I like this list. Easy to do wherever and whenever.

[@painpsychotherapy]

I'm glad it was useful!

[@Thebetterkeepsgettingbetter]

Ty bc i expect it to be gone but that is not how it's going lol. The road is steep, alpine climbing and eventually it will become hills ..meanwhile I have to keep learning how to deal with flares bc trust is a big issue between conscious and sub-c. 😮but talking and listening is helping...safe is more like comfort right now... I'll take it😊 Ty!!❤🎉

[@painpsychotherapy]

So sorry to hear what you are dealing with. I know this healing process can be really difficult. Keep going!

[@freddomptail1539]

Thanks Tanner, you are a star ✨

[@painpsychotherapy]

Thanks! I'm so glad it was helpful!

[@meganobrien1019]

Thank you so much for this video 🫶❤️🙏 really needed this calming discussion, was reassuring knowing I was already doing some helpful things (deep breathing and havening while listening 😅) some other great ideas to remember to implement too 😊

[@painpsychotherapy]

Glad it was helpful!

[@alixnorman7389]

This video is SO GOOD! Thank you.

[@painpsychotherapy]

Glad you liked it!

[@lorrainealletson630]

In times of intense pain I listen to music and track individual instruments in the music. I also gradually turn down the volume so I have to listen really hard.

[@painpsychotherapy]

Love this! I'm so glad you found something that works for you!

[@melissamattoon4219]

Very helpful, thank you

[@painpsychotherapy]

Glad it was helpful!

[@carolinaramos5304]

Having a fibro flare I woke up with it I don’t understand why I never think about it and know it’s tms and don’t feed into the fear but I’ve been like that for months however I did have fear with a different symptom imperative so I wonder if that’s what’s fueling the fibro

[@painpsychotherapy]

So sorry to hear about your flare. I wish you healing.

[@josephinevanner1428]

Had a nasty unexpected back spasm after a long time free of them. I thought I was on the road to recovery and have been doing the work consistently, can a flare up mean my brain is reacting to the process in a positive way?

[@painpsychotherapy]

I'm so sorry to hear about your flare. Setback can be very normal while healing. Keep going!

[@josephinevanner1428]

The flare was triggered by present events bringing to the surface deep unhappy emotions of the past: before I would have gone to bed or at the very least spend several days having difficulty moving, thanks to your channel that didn't happen. I used your recent post (10 minute brain retraining practice) as an example of how to cope. I told myself I was not hurt and that it was my mind stuck in survival, it was temporary and within minutes, unlike before, I was bending down with ease and without worry. Thank you - I finally see that I there will be an end to the chronic pain I have had for many years. Again thank you. @@painpsychotherapy

[@eloah.manzoli]

I also listen to Taylor Swift to calm me down during flares hahaha

[@painpsychotherapy]

Love it!

[@KaisaCougar]

To me, approaching difficult emotions isn’t that easy and it takes a lot of time… I still need psychotherapy to approach them, because I cannot figure them out on my own during a flare :(

[@painpsychotherapy]

Yes this can be difficult to learn how to do. Keep going!

[@jessicahernandez1853]

Like for the Taylor Swift comment haha thank you for the advice 😊

[@painpsychotherapy]

💚✨💚✨🤣

[@joanrankin2827]

I love that you love Taylor Swift! ❤

[@painpsychotherapy]

Yes so calming!

[@charlesbeausejour1902]

I listen to Kelly Clarkson or Pink! LOL

[@painpsychotherapy]

Love it!