• 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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New Program Day 21: Paving Your Own Path

hsbarry said:
I had an epiphany today. I decided that I am going to start treating myself like a dog because I actually treat myself worse than a dog. Let me explain.

Let's pretend your dog is wounded but let's say you know that the wound will heal and isn't harmful. The dog doesn't know this, though, and is very distressed and afraid. You would speak very softly and quietly to the dog telling it that everything is going to be okay and that the dog is safe (cognitive soothing). You might check the animal all over for other wounds not to heal them but just to check in a very loving, soft way (somatic tracking). You would move slowly and speak softly. You wouldn't rush. You would take your time. You would breath with the dog in a quiet manner. You would pay total attention to the dog and not be distracted by anything (active meditation). You would offer the dog some food from your hand and let it lick water from your fingers. You wouldn't force it to eat what it didn't want and you would let the dog take a lot of time. You would praise it for any little bit it could get down and not worry about what it was eating. Then, when things were more settled, you might smile at the dog (Julia Robert's smile) and remind it about how fun it is to chase squirrels (embrace joy). If the dog snarls at you (more pain), you wouldn't get angry but you would understand that it needs more time, more soothing, more gentle attention.

Hope this might be helpful. I also think if I can keep working with these tools, as a reward I will buy myself a little stuffed Winnie the Pooh. Take care.
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Ahhh, Sitting here with my beloved dog, stroking her, speaking softly, what a perfect way of loving her, of loving ourselves. Thanks for posting this delightful tale.
Lainey
 
Hi Alan,
I’ve been working on my TMS symptoms for two years now. In the last week I was absolutely stuck. My leg/knee pain was the worst. It’s been bothering me for a year on and off. Just in the last two weeks, it’s been unbearable. I’m always thinking about it and trying to ignore it and praying it will go away. I just reread this whole series and realized how to work with my brain to alleviate my leg pain. I can’t thank you enough for putting this together and posting it for anyone to read. I have zero pain today while yesterday I was limping and almost fell down the stairs cause my knee would not bend. I cannot believe my brain can bring on these messages to my body. I used to be so angry when I got pain, now I give myself the love and compassion that I never learned ever in my childhood or early adulthood- it’s what always trips me up....Anyway, thank you again..if I wasn’t in my 50’s, I’d go back to school/training and practice this and help others. There are no TMS practitioners in my neck of the woods!
 
Alan you're amazing and I repeat what I said before- I'm in love with you for this and for all the work you have done and shared with us all. A million times thank you for all your hard work and impassioned devotion to changing lives!!!:kiss::kiss::kiss::)
 
A big thank you to Alan, Christie, Christie's husband, and everyone else involved in this amazing program! I will be going through it a few more times at minimum to help get over my TMS / CPPS symptoms.
 
plum said:
Sweetness,

I think Somatic Tracking is a major candidate for further exploration. Over time you'll see this being explored and expanded as people contribute to the wiki page/document @Forest links to above.

Regarding recovering from abuse you may like to explore the writings and videos of Dr. Peter Levine. He does specifically address sexual abuse and there is a book and accompanying CD but I have not read or heard it so cannot personally recommend it. Maybe someone here has more insight into that?
There are lots of interviews on YouTube that may help you develop night vision and lots of posts about him on this forum.

I have found yin yoga to be exceptionally powerful for forging a healthy, grounded relationship with my body. My experience of yin yoga tallies totally with somatic tracking. Lastly @shmps mentions TRE (Trauma Release Exercises) earlier in this thread. If you follow my reply you'll find a YouTube video that explains trauma release. TRE is considered to be the missing link in Peter Levine's work.

Go gently and be a cuddly bear of brave heart.

Blessings,

Plum x
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Hello, Plum -- and to anyone else who has done TRE:

The somatic tracking part of this program has been the best thing for me in terms of seeing a glimpse of a difference. I was curious about TRE and looked it up. I'm interested in trying it, but I wonder -- is my desire to try something physical just another way of chasing a (sort of) structural cause for the pain? A big part of TMS work is not engaging in your desire to get rid of the pain. To try something like TRE -- is this more of engaging in the desire to get rid of the pain? (Like, "I need to do these physical exercises in order to move the emotions/trauma out of my body!") Or, can it be a way to complement the somatic tracking that we've learned about here?
 
Pemberley said:
Hello, Plum -- and to anyone else who has done TRE:

The somatic tracking part of this program has been the best thing for me in terms of seeing a glimpse of a difference. I was curious about TRE and looked it up. I'm interested in trying it, but I wonder -- is my desire to try something physical just another way of chasing a (sort of) structural cause for the pain? A big part of TMS work is not engaging in your desire to get rid of the pain. To try something like TRE -- is this more of engaging in the desire to get rid of the pain? (Like, "I need to do these physical exercises in order to move the emotions/trauma out of my body!") Or, can it be a way to complement the somatic tracking that we've learned about here?
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Angel, rest easy for you do not need to play these mindgames with yourself. True and deep healing comes with a generous embrace and acceptance of those ways and means that work for you. To this end healing is fertile, creative and organic...and it includes and involves the body.

Read this post I made a while ago:

http://www.tmswiki.org/forum/threads/dystonia.14448/#post-97945 (Dystonia)

TRE is a truly beautiful method and if you are drawn to it there may be good reason for that. Always listen to your intuition.

(Quick link to a piece on TRE)

http://www.tmswiki.org/forum/threads/summit-day-1.18692/#post-99135 (Summit Day 1)

I'd also suggest easing up on notions surrounding the ousting of repressed emotions. While release is a crucial part of healing, it is best served through learning to feel and process your emotions in the moment since it is this funneling down and shutting off that is the actual issue. The more responsive and authentic we become, the less armoured and protected we feel the need to be. This makes us relax to the core of our being. With time this becomes natural and happily the old brain finally gets the message. We are safe. We are loved. All is well.

Plum x
 
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Thank you, Plum! I really appreciate your quick response -- and I feel virtually hugged and soothed! Also, many thanks for all your contributions on this site. I have loved your input throughout this program.

What has been missing for me through the many years that I read Sarno (over and over and over again...) was linking it all back to the body. I started a water tai-chi class recently, and being back in the water was so incredibly soothing. It felt so good to move when I have been so stiff and in pain (on land). After seeing your links on TRE, I decided to try it this afternoon. I watched a few basic how-to videos on YouTube and did only 3 of the positions. I am completely and utterly AMAZED. While I really wanted to experience it, part of me doubted that I would feel the tremors at all. And then it just whipped through me. I completely let go to it and watched where it went. When it was finished, I decided it felt right to do some meditation. There were periods of calmness where I sensed utter joy and relief, and then deep grief. I'm really astounded.

I think I will try it again in a few days. While I'm still quite aware of my back pain (and the fear of movement), what intrigues me the most right now is that feeling of completely letting go and watching where it went... I understand the connection with somatic tracking now, and I want to chase that experience. There's a sense of feeling fearless about it!

If anything, it also helped me add another line to my evidence list: There is no way I could have moved like that if there was something structurally wrong with my back! Yay!
 
Alan Gordon LCSW said:
Day 21: Paving Your Own Path

Two psychologists out of Columbia University conducted a unique experiment on the topic of choice. They set up a display table at a grocery store with 6 different types of jam. Over a hundred people stopped by for a sample. 31% of them decided to buy a jar.

The next day, the same display table was set up, but this time with 24 types of jam. Even more people stopped by for a sample than the day before…but guess how many of them ended up making a purchase? 4%

More isn’t always better. Sometimes when we’re offered too many choices it can increase our anxiety.

Over the past three weeks, we’ve covered a lot of different topics: pain, fear, safety, empowerment, cognitive soothing, somatic tracking, gradual exposure, conditioned responses, overcoming repression, and embracing joy.

As comprehensive as the program is, it may leave you with the following question:

“Where do I start?”

Now that you’re familiar with the layout of the program, it can be helpful to skim through it a second time.

As you review the different topics, see what speaks to you: Do you prefer communicating messages of safety, or taking a strong stance of empowerment? Are you more interested in leaning in to emotions, or tackling conditioned responses?

You don’t need to do everything. This is an overview of different paths to recovery, and you can choose the parts that resonate with you.

Above all, have patience. It can take time to develop neural pathways, but trust in your capacity for change. Like Winnie the Pooh said, “Rivers know this: there is no hurry. We shall get there some day.”

Best,
Alan

[​IMG]​
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I only became aware of this program about three weeks ago, and have now just completed it. First of all, thank you, Alan, for giving us this wonderful program. Not many people would make things like this FOC (free of charge). The fact that you gave so much of your time, knowledge and experience to those of us who needed it is truly appreciated.

I've taken notes to remind myself of things to remember and to let the information sink in. I find that writing out each day's session has already reinforced my brain because by writing on paper the brain has a chance to review things a second time (first I read the session and then I wrote it out). I now have a notebook full of information, which I will be referring to on a daily basis. And of course, I can come back to any session online too.

I am watching this thread now and hope to hear how all TMSers out there progress. In the meantime, I wish a big joyful smile to all and much love and healing light! Big hugs from the island at the bottom of the world!

upload_2018-11-21_14-11-52.jpeg

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Alan Gordon LCSW said:
Day 21: Paving Your Own Path

Two psychologists out of Columbia University conducted a unique experiment on the topic of choice. They set up a display table at a grocery store with 6 different types of jam. Over a hundred people stopped by for a sample. 31% of them decided to buy a jar.

The next day, the same display table was set up, but this time with 24 types of jam. Even more people stopped by for a sample than the day before…but guess how many of them ended up making a purchase? 4%

More isn’t always better. Sometimes when we’re offered too many choices it can increase our anxiety.

Over the past three weeks, we’ve covered a lot of different topics: pain, fear, safety, empowerment, cognitive soothing, somatic tracking, gradual exposure, conditioned responses, overcoming repression, and embracing joy.

As comprehensive as the program is, it may leave you with the following question:

“Where do I start?”

Now that you’re familiar with the layout of the program, it can be helpful to skim through it a second time.

As you review the different topics, see what speaks to you: Do you prefer communicating messages of safety, or taking a strong stance of empowerment? Are you more interested in leaning in to emotions, or tackling conditioned responses?

You don’t need to do everything. This is an overview of different paths to recovery, and you can choose the parts that resonate with you.

Above all, have patience. It can take time to develop neural pathways, but trust in your capacity for change. Like Winnie the Pooh said, “Rivers know this: there is no hurry. We shall get there some day.”

Best,
Alan

[​IMG]​
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Great program Alan. My sincerest thanks.
 
Just finished going through Alan's program for the second time in a row. But this time I literally rewrote each section in my own words. (Nah... I don't obsess much). Actually, I'm very glad I did. My skull is thick and re-writing it in my own words really made the concepts sink in.

On day 21 Alan tells us to just pick the parts that resonate with us. But I have to say, nearly every section resonated with me in a powerful way, (once I dug into them). Somatic tracking was the newest and most foreign concept to me (I went through the program with Dr. Sarno's books about 12 years ago and somatic tracking wasn't really a thing then).

But again... nearly every day, every technique of Alan's program was extraordinarily helpful and meaningful. I echo all the glowing reviews. Alan has given us a tremendous gift!
 
Thank you so so much for this resource!! I've enjoyed every day of it. It has helped me to drastically reduce my pain level, confront many long-held fears, and has really just given me a new perspective on my life. It's been invaluable and has hit me harder and deeper than Dr. Sarno's work that I had been looking at previously. It really feels like it gets to the root of the problem and the heart of the matter. I'm so encouraged by what I feel now and definitely plan to go through the program a second time. I have no doubt there are additional insights to be found. Please do whatever you can to help ensure that this resource remains available far into the future. I fully plan to send it to friends and family who are dealing with similar issues and may find hope in its words.
 
tb_player said:
Thank you so so much for this resource!! I've enjoyed every day of it. It has helped me to drastically reduce my pain level, confront many long-held fears, and has really just given me a new perspective on my life. It's been invaluable and has hit me harder and deeper than Dr. Sarno's work that I had been looking at previously. It really feels like it gets to the root of the problem and the heart of the matter. I'm so encouraged by what I feel now and definitely plan to go through the program a second time. I have no doubt there are additional insights to be found. Please do whatever you can to help ensure that this resource remains available far into the future. I fully plan to send it to friends and family who are dealing with similar issues and may find hope in its words.
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It's awesome that Alan's program has helped you so much. Congratulations! It's helped me tremendously, too.

A word of caution about telling friends and family. Some folks may not be terribly open to the idea of psychosomatic pain. In fact, sometimes people get very offended ... sadly. It's a touchy issue with some.
 
Thank you Alan for sharing this program, it has really changed my life!


After suffering from debilitating on and off pain for a year, I was diagnosed with Trigeminal neuralgia in 2020.

I was filled with severe anxiety ever since then regarding the pain, my future, the quality of my life going forward.


I started reading everything available on the internet on this condition and that further worsened my state.

I was struggling to carry on working. I was anxious about how I would support myself and my ever growing medical bills.

I thought I would have to cut off from the outside world.


This program made me realise what I was doing wrong and changed my attitude towards physical pain.

It’s still early days, but I’ve seen a tremendous improvement already. I believe I can completely overcome the pain one day.
 
Doing this program a good 6 years after almost all of you on here, and finished yesterday. I am now about to spend the next two evenings making the program my own, mapping out for myself how to use the tools on a daily basis (without going crazy and making it a source of pressure!). Without going into my own story (22 years of chronic pain and finally addiction to pain meds), I can say that since I began the program new pain showed up, just especially for me to have something critical to work on rather than more amorphous TMS symptoms, and that's given me additional focus - and I'm beginning to see improvement already!
I can't imagine that I could thank Alan and all of you here more articulately than was done at the end of the original program, so please know simply that my gratitude really knows no bounds. There's hardly a word here in each and every thread that hasn't helped me, and I can tell that rereading the lessons and your responses will continue to help me on my healing journey. I so wish that I could have done this when you all did; my one regret is that I am lonely doing this, there are no TMS people where I am, and no TMS doctors or practitioners.
Thank you, thank you, thank you.
 
Thank you for taking the time to post, @Shakti - it's so gratifying to hear from members about their experience with the programs, and helpful for new folks!
 
Thank you for responding, Jan! I was sure no one watched this forum anymore...
Has this program continued somewhere else on the TmsWiki, or some new program has appeared? It would be helpful for me to interact with people who are now at the stage of making the tools into a workable daily program; I'm floundering with a lot of trial and error!
 
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