1. Alan has completed the new Pain Recovery Program. To read or share it, use this updated link: https://www.tmswiki.org/forum/painrecovery/
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Day 14

Discussion in 'Structured Educational Program' started by SME61, Jul 28, 2016.

  1. SME61

    SME61 Peer Supporter

    Hello All
    The forum says, I have been doing this for a month, but with all my traveling I am only on day 14. Am I supposed to journal every day for this to be effective?

    I am having experiences where I write out my journal and express my emotions and I am able to hold it together. When I read what I wrote back to family members or my therapist, I cry and cry. I am not sure if this is normal or what should happen. Although, I do feel a sense of relief afterwards. My therapist thinks that I am on the right path and it takes a lot of courage to journal as I have been.

    I am still having burning leg pain and keep telling myself it's TMS, but it doesn't get it to go away. I keep wondering at what point I will experience relief?

    Finally tomorrow is my birthday, 55. I hate to admit it, but I am feeling old and sorry for myself and hoping to get better.

    Thanks for listening and for the continued support!

  2. Walt Oleksy (RIP 2021)

    Walt Oleksy (RIP 2021) Beloved Grand Eagle

    Hi, Steve. I am 86 and feel kind of old, but no older than about 35. I tell myself I'm a miracle because I've not had pain all my life,
    except for some back pain that came on 3 years ago, after lifting a case of 30 cans of beer into my shopping cart at the supermarket. I learned about TMS and read Dr. Sarno's Healing Back Pain and healed. I journaled in the SEProgram about repressed emotions since childhood and that healed me.

    Try not to feel old at 55. Old is in the mind, so think young. Be patient with TMS healing. The stronger you believe in TMS, the faster you will heal.

    Crying is fine. Let it come. I prefer laughing, but whatever works for you.

    While you follow the SEP, be sure to practice deep breathing.

    Here are some thoughts on how to relax...
    Calming Techniques That Help With Stress, Anxiety[​IMG]
    By Kim Tranell

    1. Count Your Breaths
    Best For: Surviving Red-Alert Emergencies

    When it comes to calming down, deep breathing is still the place to start. "By forcing yourself to breathe as you do in your most relaxed moments, you trick your body into releasing calming neurohormones, causing a biological shift in how you feel," says psychotherapist Belleruth Naparstek, a leader in the field of guided imagery. "Just inhale and feel your abdomen expand. Go as slowly as possible, counting in -- 1-2-3. Then, observe the turn of your breath, and breathe it out -- 1-2-3. Whether you do this for one minute or five, it's going to bring you to a calmer place."

    2. Be Here Now
    Best For: Combating Worst-Case-Scenario Anxiety

    "Our minds are constantly in the past or the future -- we'll ruminate on what's too late to change or catastrophize about what hasn't happened yet," says Diana Winston, a director at the UCLAMindfulAwarenessResearchCenter and coauthor ofFully Present. "But the more you practice coming back to the present, the less anxious you'll feel. For example, when I wash dishes, instead of letting my mind wander to all my worries, I really try to show up and pay attention to the sensations of the task -- the water, the heat, the plate in my hand. Eyes open or closed okay.”

    3. Flex And Release
    Best For: Letting Go Of Work Tension

    "Start by clenching the muscles in your forehead and face as you take a breath and hold it for a moment," says Nina Smiley, Ph.D., coauthor ofThe Three Minute Meditator. "As you release the tension, exhale fully and relax. Work your way down your body, repeating the process. The tightening and releasing is a physical cue to the body to let stress go."

    I also like the Relaxation Response of meditation...

    Meditation is a time-honored way of relaxing the mind and relieving anxiety, mental stress, headaches, and even physical pain. There are many ways to practice meditation, but many consider the most successful to be a technique called the Relaxation Response (RR).

    It is a wonderful way to practice TMS Mindbody Healing because it changes harmful thinking in the subconscious mind which Dr. John Sarno says causes pain that is not caused by anything structural.

    The RR, practiced once or twice a day for 10, 15, or 20 minutes has a profound positive effect on the subconscious mind, relieving or curing everything from anxiety, hypertension, headaches, fatigue, nervousness, dizziness, high blood pressure, insomnia, stomach problems, all forms of pain including backaches, abdominal pain, muscle pain, neck, arm, and leg pain, and relieves side affects from cancer and AIDS.

    RR is like Transcendental Meditation which is taught by TM specialists who charge hundreds or thousands of dollars. But the RR is free and you can do it yourself.

    It is practiced before a meal and works best if not practiced within two hours after a meal. I do it in bed before arising in the morning and again in bed before falling sleep. Often, I only do it 5 or 10 minutes and it works to calm me and put me to sleep.

    Just sit in a chair (or lie in bed in the morning or at bedtime), close your eyes, don’t listen to any music, and try to avoid outside noises. Let your mind think of a word such as "One " which has no real meaning or association. Or say a calming word such as “Calm” or “Peace,” or add the faith or spiritual element by saying a favorite religious word or prayer. Breathe naturally or incorporate Deep Breathing by breathing in through the mouth to inflate the stomach, suck in the stomach while holding the breath for a few seconds, then say the word when you exhale through the mouth.

    Say the word silently over and over. At the end of the 10 to 20 minutes, picture and feel yourself as you were when you felt your best, and in a place where you felt that way.

    When distracting thoughts arise during the RR, as they will, just tell yourself, “Oh, well,” and go back to repeating your chosen word.

    My "word" is a prayer: "God loves me and is protecting me." I say it a few times and go right to sleep. If my mind wanders onto other things, I tell myself"Oh, well," and repeat my mantra silently while deep breathing.

    There are several free videos on Youtube about the Relaxation Response. I especially recommend these two by Dr. Benson:

    and this one which can put you to sleep:


  3. SME61

    SME61 Peer Supporter

    Hi Walt
    Thanks for the awesome note and great advice!
    I had dinner with my family tonight and almost no pain. It's funny how that sometimes happens, more proof of the TMS, I guess.

    By the way, how long did you have your back pain for?

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