Somatic Tracking: How do you pay attention to pain sensations in your body?

Somatic Tracking: How do you pay attention to pain sensations in your body?
In this video, I will walk you through a somatic tracking exercise to help you reestablish a new relationship with your pain, from one of fear of the pain to one of feeling safe in your body, thus aiding in decreasing the pain sensation.

[@andgilable]

When returning to this experience - go to 4:31 to start to save time. I found this a pleasant exercise. Thank you.

[@CarolynZepf]

Great note, thank you for sharing.

[@trevorsmom5690]

Can her comment be pinned as the first comment to help us when returning to the practice another day?

[@andgilable]

One year later I have sensations while sitting on a train for hours. I go directly to the time stamp 4:31. I hear her voice and the sensations stop right there and then. Amazing

[@dualmass]

I used this to recover from PTSD , which is high levels of anxiety, it takes time to fully heal so be patient and practice often , Great advise about not looking for the symptoms to disappear, We need the symptoms to practice so in reality they are our friends 😉😉😉 if you do this for 30 days You will see a noticeable improvement

[@CarolynZepf]

Beautifully put, thank you dualmass for sharing!

[@vanessajanssen4684]

So did you use it on your anxiety sensations?

[@CarolynZepf]

Yes, it works well for sensations of anxiety

[@kathleenyamasaki3640]

Thank you for posting this video. I discovered my own "pain meditation" as a teen when dealing with intense growing pains in my legs and throughout my life with lower back pain. What has worked for me is embracing the pain and letting it wash over me with total surrender. Your suggestions to notice the quality, location, shape and color of the pain are excellent. I'll be adding them to my repertoire. 😊 Thanks!

[@CarolynZepf]

It sounds like you have discovered what works for you throughout your journey! Happy that you found this video helpful. Thanks for sharing your experience and take aways.

[@janetkidner4840]

This was an excellent explanation and practical exercise in somatic tracking that I will return to often thank you. My pain was greatly eased after watching.

[@CarolynZepf]

Oh Janet that's wonderful! Thank you so much for sharing your experience.

[@michellestratford9753]

This was interesting, so thank you very much. My pain is far too all consuming, for this sort of treatment, but i did enjoy the relaxation in your voice so i had a nice meditation session from this video. I'm a new subscriber. 😊

[@CarolynZepf]

Welcome and thank you for subscribing ❤ Yes, this exercise can be very challenging and would not be recommended when pain levels are too high or when the attention we place on the pain is overly hyper-vigilant. Sometimes a brief check in to say “hello” to the pain is a way to dip your toe into this type of somatic tracking.

[@paulbainjr]

I’ve been doing this for years but always backed off when the pain fought me . Your explanation looking at it as an observer made a real difference I’m beginning to see some progress this is exiting.

[@CarolynZepf]

Wow Paul, that's amazing! It sounds like you were able to make a bit of space to observe the pain with less intensity and more curiosity?

[@marthaflores93]

I’m so happy I found this! I’ve been trying to find a somatic tracking exercise that works and this literally has taken my level 6 pain down to 0, twice in a row now. Super grateful! Do you have any others?

[@CarolynZepf]

Thank you for sharing your experience! I'm currently working on a 21-day chronic pain journey called 'Becoming Your Own Best Healer' and will be releasing a newsletter with more tips soon. Feel free to connect with me on Instagram at carolyn_zepf and send me a direct message with your email to sign up for my newsletter. Looking forward to staying connected!

[@hew195050]

How can one NOT fear fibromyalgia pain??? I’d really like to meet one person who doesn’t fear it. I wish it was true. I really do.

[@CarolynZepf]

I truly empathize with your fear of fibromyalgia pain, and it's completely understandable. Living with chronic pain can be overwhelming. Somatic tracking is one of many tools that aims at providing help on this journey. Don't hesitate to reach out to healthcare professionals and connect with support communities; they can offer guidance and emotional support. You're not alone in this as you work towards a more manageable and hopeful future. 💪💙

[@greentorm5467]

"enjoy the show..." if you'd heard the screams over the last month from my lower back spasms, you'd be forgiven for thinking they were dramatic😆 It's ongoing though less intense and whilst I wait for an MRI. I may as well keep an open mind.

[@CarolynZepf]

Lol, maybe “this might not be your favourite show, but the ending makes it worth watching” would be more realistic!

[@joesedlacek7552]

I just tried your method of tracking and it seemed to have worked . The pain began to subside a little but returned as I began to move . Is that normal? Am I doing it right? Would really appreciate a response from you.

[@CarolynZepf]

Hi there! Yes, that is normal. Somatic Tracking helps to rewire the brain to interpret how we relate to pain. It works with repetition over time. While doing the exercise you many get more or less pain which is perfectly normal. The main goal is to practice Somatic Tracking for a few weeks or months to reestablish a new relationship with the pain sensation from one of fear or resistance to one of feeling safe in your body, which then over distance and time decreases or eliminates the pain sensation all together.

[@nicolewalker7018]

This is amazing! My friend told me about u and it really helps. It relaxed me. Ty so much. I needed this

[@CarolynZepf]

So great to hear Nicole! Thanks for sharing.

[@SM-vb8fj]

Exercise starts at 4:45

[@sophiemaster2383]

I practice it today and it seems my neck muscle becomes more stiff...is something wrong with it?

[@CarolynZepf]

Hi there, with this practice an increase in stiffness can be a sign that your body is responding to the practice. Sometimes, it stirs up discomfort as it brings unresolved tension or emotions to the surface. This initial response is not uncommon and can lead to a release of stored tension over time. Remember to observe these sensations without judgment. If the tension persists or causes significant discomfort, it's advisable to consult a certified PRT or somatic experiencing practitioner for personalized guidance. We can provide the necessary support to help you navigate your somatic journey effectively.

[@jimkragelund7517]

Does this practice interfere when there is an actual physical problem how do you know the difference?

[@CarolynZepf]

Neuroplastic pain, which means changes in structure and function in the brain and spinal cord, is be part of the journey when there is structural pain. The pain-fear cycle is important to address. The only thing that would change doing this practice is a slight difference in how you apply the safety reappraisal part of the exercise. It can be challenging to know exactly what percentage of the pain is caused from structural contributions and what percentage is neuroplastic.

[@zahraahmed412]

It was helpful but in the end i started having a panic attack...as the pain was too intense...neck to tailbone....

[@CarolynZepf]

It sounds like the exercise might have been too much at one time. When the pain intensity starts to become more then you can comfortably tolerate during the practice, finding a positive or neural resource to come out of the exercise and orient to is a good way of supporting your system.

[@jimkragelund7517]

Basically isnt this just a new version of meditation, it has been done for decades and isn't new?

[@CarolynZepf]

It would seem all things are a continuation of what came before. This technique contains the mindfulness elements of meditation, safety reappraisal to create new belief systems around the sensations we feel in our body and how to decrease the intensity as well as fear we have around those sensations.

[@sonawiz]

I found this video during a relapse of TMS & mind body syndrome. So helpful! Reduced pain perception by 50% and your voice gently also lulled me into sleep! Ive used it twice now and have shared it with a few other people who would probably benefit too. Thank you so much! I also saw other peoples comments on how they also benefitted - Imagine one helpful video online can benefit so many people so far away! Sending you lots of love and light and may you always find success & support as you work to help others in being pain free.

[@CarolynZepf]

Hi Sonawiz, it sounds like you found the video helpful, I’m so grateful. Thank you for taking the time to share your kind encouraging words, love and light I so appreciate it.

[@pedrom8831]

I’ve tried somatic tracking for years, and have even seen experienced therapists. The symptoms just got worse and worse, and i was led to believe this was my body ‘discharging’ stored fight or flight energy. Therapists always asked me to describe sensations, but I get so caught up in this - trying to find the boundaries, accurately describe the shape, texture etc. It just sends my brain whirring, trying to find and accurately represent my sensations using words, I then worry that I’m not doing if right if I’m not describing things, so I just get lost in this spiral.

[@CarolynZepf]

I'm really grateful you shared your journey with us! It's essential to recognize that when dealing with intense sensations, putting pressure on yourself to "do it right" can actually heighten stress, making the process more challenging. A corrective experience is designed to help your body navigate and process sensations in a way that feels safe, aiming to gently integrate these experiences. In contrast, focusing too intensely or worrying about the accuracy of your descriptions can lead to a counterproductive effect, essentially reinforcing the discomfort instead of alleviating it. This happens because the brain, especially areas linked to pain and emotion, might perceive this intense focus as a threat, thereby activating stress responses rather than calming them. Essentially, the more we try to control or critically analyze the process, the more we might inadvertently amplify the sensations we wish to soothe.

[@pedrom8831]

@@CarolynZepf I'm very grateful for the response. Thank you. I think I've really drilled myself into a hole by almost constantly scrutinising and analysing myself; a kind of interrogation, so it's no surprise that my body has perceived this as an act of hostility. One thing which has really tied me in knots is a certain understanding of polyvagal theory, which has led me to believe that I need to unearth and dispel a whole load of suppressed energy first, in order to calm my body down and move 'up the ladder.' This has led to me diving deeper into the sensations, which have been getting louder and louder. I've then been interpreting this as progress - a build up to a necessary crescendo before the 'release' occurs, allowing my body to finally settle. But no such release has happened. The sensations have just built and built, and I've become more and more wired and on edge, to the extent that I now can't sleep without multiple medications. My current plan is to leave my body alone, in the sense that I stop the constant analysis and hyper vigilance, and give it some space. If it wants to talk to me, like any person would, I need to allow it to do it in its own time. I'm hoping that it might start to settle down after a short while!

[@CarolynZepf]

@@pedrom8831 Your approach to give your body space and reduce self-scrutiny is wise. Polyvagal theory underlines the importance of feeling safe and regulated, yet constant analysis can sometimes do the opposite, intensifying stress. Shifting to a less intense focus can allow your body to naturally find its way towards calmness. Healing isn't always straightforward, and the journey can involve ups and downs. Support from professionals and understanding communities can be invaluable. Your adaptability and willingness to try a new approach is commendable. May this path lead you to the peace you're seeking. Be patient and kind to yourself.

[@SM-vb8fj]

Thanks this is a good guided somatick tracking video. I have such a hard time doing it just on my own. I like how you said its ok to feel angry

[@CarolynZepf]

Thank you SM-vb8fj

[@dr.amitabhamukherjee3601]

I don't for a moment doubt your sincerity but 'with curiosity', 'lean into it', 'pay attention to it without analysing or scrutinizing' -- all of that sounds a tad unconvincing, if not specious. Can't wrap my head around it. As a sixty year old CPP (chronic pelvic pain/non-bacterial prostatitis) sufferer -- I am a medical doctor myself -- I would want your advice about how to deal with pain that worsens at bedtime and ruins my sleep. Have you tried any meds or other modalities like TENS (percutaneous tibial nerve stimulation in my case) to ease the pain, at least in the short term?

[@CarolynZepf]

Hello Dr. Amitabha Mukherjee, thank you for sharing your thoughts and concerns regarding the concepts of curiosity, leaning into sensations, and paying attention without analysis. I understand that these ideas may seem a bit abstract and perhaps even difficult to connect with, especially when dealing with the real and tangible challenges of chronic pain. It's completely understandable that as someone who has experienced chronic pelvic pain and is a medical professional yourself, you're seeking practical solutions to manage your pain, especially when it's impacting your sleep. Chronic pain can indeed be incredibly frustrating and disruptive to one's quality of life. In your situation, considering medical interventions like medications or modalities such as TENS is a sensible approach. TENS therapy has shown promise in managing certain types of chronic pain. Additionally, exploring mindfulness techniques and somatic tracking, as mentioned in the original video, can contribute to your overall well-being. They can help create a more balanced emotional space, which can keep chronic pain alive. There is no one-size-fits-all solution for chronic pain, and it often requires a combination of approaches tailored to your specific circumstances. A comprehensive plan that encompasses medical treatments, lifestyle adjustments, and potentially complementary practices to improve your overall quality of life is a great approach. Wishing you all the best on your journey towards finding effective ways to manage your chronic pain and improve your sleep. Your perseverance and dedication to your well-being are truly commendable.

[@dr.amitabhamukherjee3601]

@@CarolynZepf Can't thank you enough for your heartfelt words and counsel. Never imagined you would take the trouble to respond in such detail to my post. Warm regards Carolyn.

[@CarolynZepf]

@@dr.amitabhamukherjee3601 you are so welcome

[@nikkim4016]

Thank you for the somatic exercise ….my whole body twitched just before you said you may actually get some twitching 😮!!! I’m at the beginning of my mind/body healing …..too many years of debilitating chronic daily headaches. I’m excited to have some hope of recovery xx

[@CarolynZepf]

@@nikkim4016 You're so welcome! 😊 I’m glad to hear the somatic exercise resonated with you, and how amazing that your body responded just as I mentioned the twitching! That’s a great sign of your nervous system starting to release stored tension. It’s wonderful that you’re at the beginning of your mind/body healing journey-I know how challenging chronic headaches can be, but there’s definitely hope for recovery. Stay patient and kind to yourself as you go through this process. Wishing you all the best on your healing journey! 💛

[@AJ-AJ-AJ]

Tracking starts at 5:00

[@robertagreenspan7077]

wow the pain in my hip started to change a lot. It lessened. I didnt dub that good just watched the change. I will do this over the next two days .. giving my body love and no judgements seems way better than worrying when i can get in to see a chiropractor

[@CarolynZepf]

It sounds like you had quite a positive experience in a such a short period of time! It seems you have the concept down beautifully, watching the pain sensation without judgment and sending love to your body. Thanks for sharing Roberta, very powerful stuff!

[@jimkragelund7517]

Or is this just reframing and lieing to yourself to ignore pain?

[@zoricastefanovic9836]

Thanks 🙏👍 just thanks

[@CarolynZepf]

You’re so welcome

[@MsIronPheonix]

Hi, how are you doing now you’re 8 months further along?

[@CarolynZepf]

Thanks for asking. I’ve continued to practice somatic tracking when I have tension or pain episodes, it continues to help sooth and settle flare ups.

[@mariusbonaciu2728]

How often each day is recommended to do this? I don’t want to overdo it (like many other “treatments”, more doesn’t mean better)

[@CarolynZepf]

You can practice this technique a few times throughout your day. As you practice this exercise you are learning how to be more comfortable exploring the distress and fear around the pain itself. I would suggest when the pain is 6 out of 10 or higher on a pain scale not to practice somatic tracking until the pain returns to 5 or below.

[@mariusbonaciu2728]

@@CarolynZepf Thank you !

[@CarolynZepf]

@@mariusbonaciu2728 You are so welcome

[@feeltheflowenergy]

Thanks. I've also gotten stuck in the pain-fear cycle and relate to what you've said in your intro. Thank you! I also find somatic tracking to be a good way to help break that cycle. I'm super grateful for any tools that helps in this regard.

[@CarolynZepf]

It sounds like you have had some good success using somatic tracking. Thanks so much leaving a comment and sharing!

[@bobbysho748]

Hi, thanks for your love and advice. that was a good experience for me. Unfortunately I'm so very deep in trouble with my neural pathways and pain. My body has developed horrible inflammation in multiple random joints of my body. I'm struggling so much and I'm only starting to look in to stuff like this. I would love to get in touch with someone that can guide me more in relation to neural pathways and somatic experience exercises. thank you :)

[@CarolynZepf]

Hi Bobby, I am sorry to hear you are going through such trouble! What can I do to help you?

[@blackcherrycurlz778]

I know this is for pain, but can you apply this technique to other symptoms as well? Such as dizziness, vision problems?

[@CarolynZepf]

Yes you can!

[@carengummer9524]

Hi. I've been having persistent inner ear, neck and head pains (all in the left side of my head). I've been seeing different specialists for all these symptoms for a year now and the pain still keeps coming back and I'm getting frustrated. Found your video and gave your guided ST a go and it's interesting how it feels. Will continue doing this and see how i get on, hopefully this will work. Thank you Carolyn :-)

[@CarolynZepf]

That is so interesting Caren. I would love to hear your experience using the ST approach with your ear, neck and head pain over the next few weeks/ months if you are willing to share. Thank you for your comment!

[@LauraHargreaves-u7m]

I usually wake up with head and neck pain after a poor night's sleep. Is this likely to be neuroplastic?

[@CarolynZepf]

@@LauraHargreaves-u7m Poor sleep can increase your nervous system’s sensitivity to pain, which may amplify existing tension in your neck and head. Over time, the brain may continue to signal pain even in the absence of an active injury, a process linked to neuroplasticity.

[@epiphamas]

Thanks for doing this but I think you probably shouldn't put an ad in the middle of the exercise

[@CarolynZepf]

Thanks for watching and for your feedback! I understand that mid-video ads can be disruptive. Unfortunately, I don't have control over ad placement as my channel isn't monetized. I appreciate your understanding and hope you continue to enjoy my content.

[@LaMariposafer]

Pain is just your brains opinion. I Love it

[@CarolynZepf]

And we can have a very opinionated brain at times 😉

[@rajeshguganesh]

Hi can it help with gerd

[@CarolynZepf]

I would be curious to see what your experience is with doing somatic tracking on GERD symptoms ...

[@edwinaastley6421]

Thank you for this video. I think it is very challenging to track it without experiencing the unpleasantness of it. Transitioning to observing it with safety is really super difficult. I will keep trying this. Some pains I’m good at it but some like nerve pains I find are much harder. Love any more thoughts thanks 🙏

[@CarolynZepf]

Yes, so true! Some pains get linked up in our brain as more dangerous then other types of pain. For some people an achy pain is annoying but doesn’t register as that scary. However a sharp pain, like what you might describe as a nerve type pain, may get linked up in our brains as meaning something is really wrong and that meaning will bring with it the emotion of fear thus looping us into a fear-pain chronic cycle.

[@charlottejanzen2639]

I've had chronic pain for half of my life now, I had CRPS in my pelvis that I was able to make manageable and scale back to have a normal life (went from looking at wheelchairs to walking 20km again thanks to an experimental treatment). Now I've had two shoulder surgeries on the same shoulder in the last 2 years. I had a frozen shoulder following the first one. After this second one my brain is dissasociating my shoulder from my body. Hoping this exercise helps with that as well!

[@CarolynZepf]

I would be curious to hear how you get on with the somatic tracking and your pain levels.

[@frfr72]

Hello ,thank you for the video. My experience is after four low back fusion surgery L4-L5, L5-S1 I 've being in pain 24/7 , but a hugh debilitating pain , and of course I have lot of FEAR of the pain ,and this vicious cycle maje the sensation worse and worse . For me is very dificulte detach from the emotion . Do you have some sugestion ? Because some days I want to runaway from my body and only sleep. Love love love 🙏🙏🙏🙏

[@CarolynZepf]

Hi Federico, that makes a lot of sense around the fear of the pain after four lower back fusion surgeries. It sounds like you might benefit from some personal one on one somatic experiencing sessions to slowly work on breaking the fear pain cycle. I do offer online and in person sessions.

[@josiqueleveque9528]

Thankyou so much Carolyn. Just following your process helped my pain reduce and removed my fear of it. I now have a different interpretation and feel totally safe with it. Ever so grateful to you. 😊🧡

[@CarolynZepf]

That's so beautiful! Thank you for sharing your experience.

[@Julie-s9l]

Great exercise, but ruined by ads!

[@CarolynZepf]

Sorry to hear that! Thanks for posting.

[@Julie-s9l]

@@CarolynZepf can you change it?

[@CarolynZepf]

@@Julie-s9l Unfortunately, I don't have direct control over which ads appear as pop-ups on our videos. KZbin automatically selects ads based on various factors, including viewer preferences and video content. However, you can manage ad settings to some extent, like disabling certain types of ads (e.g., skippable video ads) for your videos through the KZbin Studio under the Monetization settings. For detailed adjustments regarding ad types and placements, I recommend checking out the Ad Formats section in KZbin Studio for more options. Hope this clarifies things.

[@truluvw8ts73]

Much more relaxed now. Thanks for sharing 🙂

[@CarolynZepf]

It appears you had a good somatic tracking experience!

[@elainereader9247]

This is all very new to me but also very promising. I plan on giving somatic tracking a try. Thank you!

[@CarolynZepf]

That's wonderful Elaine. I would love to hear about your experience trying it out.

[@jodicanova-moore5267]

Loved your somatic tracking exercise ???

[@CarolynZepf]

Thank you Jodi!

[@rosalindasaldana1770]

Wow it was so relaxing to just relax to my pain. It was actually a pretty feeling how it was moving and started doing different sensations. Is definitely our brains

[@CarolynZepf]

It sounds like you had a very positive exploration into noticing different sensations in your body. Thank you for sharing your experience Linda!

[@marly1869]

This is really excellent guidance with somatic tracking, thank you so much..🙏🏼🙏🏼

[@CarolynZepf]

Glad you found it helpful Marly

[@pamowens4163]

This idea is new to me. I’ve struggled with chronic pain on and off for 27 years following an auto accident. When I sat to do this exercise I didn’t think I was hurting until you asked that I focus on my body. I instantly realized my hip was very tight and painful. As I breathed into it, the pain shifted and actually eased significantly. I’m blown away. I can see how routine practice can retrain the brain. Thanks for sharing your experience in this video. Your explanation was also helpful. I’m feeling hopeful!

[@CarolynZepf]

Hi Pam, that’s so interesting that when you brought your attention onto your body you noticed tension and pain in your hip and with mindful breathing you were able to ease it. I’m so grateful you shared your experience and you are feeling hopeful. Please keep me posted on your progress !

[@joaniemiller4362]

I’m glad I found this KZbin on somatic tracking for pain. I need to be consistent with doing this. I get all caught up with fear because it’s a up and down daily pain. I have moved on with doin my normal life things running, exercising trying to teach my brain that I am ok. It’s a rough road . Some days are better than others. Thanks I hope there will be more somatic tracking videos from you in the future. I’m hoping my flare ups will be less and less. 🦋

[@CarolynZepf]

I too hope your flare ups become less and less. I’m glad you found my video. I too hope to find some time to put more somatic tracking/ pain retraining videos out in the new year.

[@andgilable]

I have come back to this to try to get some relief of my worsening symptoms, including swelling. I have been staying away from even over the counter med for this, however, right now I simply cannot stand where I am today! Any thoughts from anyone would be so appreciated. I am totally suffering…

[@CarolynZepf]

Hi Andgilable, thank you for reaching out. I’m sorry to hear about the pain and swelling you’re currently experiencing. When your pain is high, somatic tracking is not the ideal pain management tool to be using. Instead find ways to take your mind off the pain; ice/heat, avoiding things that trigger your pain, finding activities that calm and sooth your system. What have you found soothes your pain?

[@andgilable]

I find that when I am experiencing a bad symptom, that Somatic Tracking has, in fact helped ease theses symptoms and @CarolynSepf Somatic tracing reminds me that these symptoms are brain produced and that I am not broken. It has actually helped in the middle of night when I sometimes experience the worst of symptoms - I am able to breath in / out and pay attention to the symptom as only an observation of it. I find it a marvel how the brain can produce such strong symptoms and then the symptom dissipates . So, @CarolynZeph, I do find it a helpful tool. I think by icing, etc. that I am reinforcing that there is a true physical injury vs a Bain / Body experience. Do you think that I may be causing harm in doing this?

[@CarolynZepf]

@@andgilable It sounds like reminding yourself that your symptoms are brain produced and your not broken really does a great job at bringing your pain down even when your experiencing the worst of your symptoms! Thanks for sharing that.

[@giakhalsa7971]

This is so wonderful. You’re excellent at what you do. Thank you.

[@giakhalsa7971]

This is so soft, simple, it is like sending love to the pain, and it will dissolve

[@CarolynZepf]

@@giakhalsa7971 so beautiful, thanks for sharing!

[@siamwar71]

Still agony

[@CarolynZepf]

@@siamwar71 I'm sorry to hear that you're still in agony. Everyone's journey with pain is unique, and it can take time to find what works best for you. You may wish to consider working with a Pain Reprocessing Therapy (PRT) or somatic experiencing practitioner who can tailor the exercises to your specific needs. Also, connecting with a support group, either in-person or online, can provide emotional support and additional strategies. Hang in there, and I hope you find relief soon. If you have specific questions or need further assistance, feel free to reach out.

[@susanrussell2976]

I’ve had acute shoulder pain for 2 months since a vaccination. My focus has been to have it go away. Been to ortho, had X-rays, now starting PT soon. Todays exercise seemed to alleviate some of the sharpness when I lift my arm.

[@daurquhart]

Thanks for leading us through this exercise. I am experiencing the same exact thing- neuroplastic pain. I use your example to help me go through somatic tracking exercise and this practice has led me to amazing breakthrough of a significant reduction of pain. I am curious- how long did it take you to until you are free of pain from when you first started? I am going on 3 months of practicing somatic tracking and the pain has gone down 50%-60% but I’m not sure if it’ll continue going down?

[@CarolynZepf]

Wow David, it seems like the somatic tracking exercise has been a huge success for you! That’s a great question about time lines… it’s hard to say as I was doing the somatic tracking exercise along with a few other modalities at the same time. I found it took about 2-3 months to get out of the daily chronic pain I was experiencing. Currently, now when I get a flare up of pain, depending on the day, it can take a few minutes to hours or a few days to calm my nervous system depending on the type of stress that triggered me. Does that help?

[@daurquhart]

@@CarolynZepf That is helpful to hear. I will continue doing the exercises and trust the pain will go down. Its interesting to know that it can even calm down in the matter of minutes or hours. For me, the pain is always in my back but can also flare up in almost every part of my body. I've had flare ups in my fingers, the side of my leg, and now, the bottom of my feet are on fire. It feels like there is a short circuit in my brain which creates unpredictable symptoms. What other modalities are you practicing? Did you get a lot of this information from "The Way Out" by Alan Gordon?

[@CarolynZepf]

@@daurquhart it sounds like your pain likes to keep you guessing where it’s going to show up next! I found Alan’s book super entertaining and covered a lot. Some other sources I have found useful as well as my clients are; Somatic Experiencing Peter Levine, The Cure for Chronic Pain Nicole Sachs, Curable Like Mind Like Body podcast and app, Dr. Schubiner’s book Unlearn Your Pain, John Sarno’s book The Mindbody Prescription. What have you found useful?

[@daurquhart]

@@CarolynZepf thank you Carolyn. I looked up these other resources and they were also helpful. It is crazy how my brain can generate chronic pain for so long when nothing is wrong with my body. I continue to find relief using your method of somatic tracking. Thank you so much for posting this helpful video.

[@CarolynZepf]

@@daurquhart you are so very welcome!

[@robinelliott5561]

Can this be used for anxiety? I am tapering off prescribed benzos and going into fight/flight/freeze almost daily. As a result, I have a lot of stress related illnesses, which are also scary, but I have been able to reduce those issues using Neural retraining. But I’m fixated on the scary anxiety because my blood pressure raises to the point that I think I could possibly die from a stroke. I’m on a BP medication already because of high BP. How can I relax and let go of fear of dying from the high BP during anxiety (fight/flight/freeze)?

[@resetwithviv4724]

Hi Robin, I noticed your comment here and wanted to share something that helped me in my personal journey, in case it's helpful to you as well. I used to have persistent anxiety that slowly worsened (despite a clean diet and healthy lifestyle), and peaked in a couple of anxiety/panic attacks. It was scary when I realized I had started to label myself as an "anxious" person, and was liberating when I realized that was a side effect and an experience I was having, not my core personality. What helped me the most was a combination of developing a daily meditation practice (I teach an 8 day beginner's course here on youtube if you're looking to develop your own practice), and also discovering "The Mood Cure" book which talks about natural supplements for neurochemical rebalancing. I worked with that book's principles, and my naturopath for 6 months, made a few key lifestyle changes to diet and movement, and had some breakthrough sessions with my therapist and coach. It took time and dedication, but today I feel more centered than I have in years, and 90% free from anxiety (when it does pop up, now I notice it SO fast I can pinpoint the root - usually, for me, related to my diet - and I now have a strategy of specific natural supplements, meditation, and movement to regain center). Happy to chat more if you'd like - your message here resonated with me as I've been there. If nothing else, I hope this reply reassures you that you're not alone; there is hope, and if you keep going I believe you'll find the right healing path for your body. ❤

[@karimsabry9502]

Excellent!

[@CarolynZepf]

It sounds you found the video helpful Karim!

[@helenw8019]

My doctor has diagnosed my pain as intercostal neuralgia but every time I feel it I panic and my whole body tenses up and I think my brain then tells me I'm in danger and it makes the pain worse. It's so hard to get out of that viscous cycle. It's worse cos it's on my left side near my heart so I instinctively panic that theres an issue with my heart, even though my doctor has said my heart is fine.

[@CarolynZepf]

Hi Helen, it would seem like that type and location of pain would create more challenge to working through the fear-pain cycle. I do work with patients remotely if you need support please reach out.

[@kalosevillinas]

How long do you do this for?

[@CarolynZepf]

Always start slow at your tolerance level which might only be10 seconds. With practice slowly build up to consciously tracking the pain sensation and other sensations in your body for 20 minutes

[@kalosevillinas]

@@CarolynZepf Thank you...I have an app on my phone that I do 5 to 10 min of breathing and then I set a timer and do a body scan for 10 min...I also chexk to see if there is ajy hisden emotions I mite be surpressing..

[@CarolynZepf]

@@kalosevillinas You are so on top of your self care, keep up the great work!!!

[@kalosevillinas]

@@CarolynZepf Thank you

[@stueyluv111]

Hi, probably a daft question.. but do i think to myself while doing this? I lot of vidoes people say "just observe" so i dont know if i should be thinking discriptivly about my pain to myself while doing it? Thanks ;)

[@CarolynZepf]

Yes, great question, we speak to ourselves through thoughts that come in the form of words ie self talk and images. To answer your question, when you are observing your pain you are thinking about what you are sensing. As you do this somatic tracking exercise you observe your pain and also describe the pain sensation to yourself through your thoughts or if it’s helpful verbally describe it to the person who is walking you through the somatic tracking exercise. Does that answer your question?

[@stueyluv111]

@@CarolynZepf thanks alot for answering. Yes that answers it, iv googled and KZbind it. But couldnt find the answer 🙉 thankfully thats what iv been doing, and my back/ butt/ hip/ hamstring/ calf/ and foot pain is deffinatly subsiding. 🥳🥳

[@CarolynZepf]

@@stueyluv111 It sounds like you are well on your way to establishing a new relationship with the pain sensation in your back, hip, leg and foot. Well done! Thank you for your question and letting me know how your experience has been using the somatic tracking exercise.

[@allissacharlesworth8689]

Great video. Thankyou for taking the time to make this video xx

[@CarolynZepf]

You’re so welcome Allissa, and thank you for your kind comment!