New Program Day 5: Changing Your Brain

[Eugene]

An idle mind is our worst enemy!

I totally agree with that.

I took early retirement and have waaaaay too much time to obsess over pain symptoms. I now realize it is this obessive thinking and rumination that has caused the pain to become entrenched. At least I now know what I need to be working on. Thanks Alan and everyone else involved - including commenters, as I find reading these are, on the whole, very useful and inspiring.

 

[bluesboy63]

Then why can't you rid yourself of pain through hypnosis ? I wondered this and even thought of trying it....did the University of Pittsburgh try with their patients ? Pain and pain and yep it's real as we all know. I don't think regardless that pain was meant to become chronic whether it was caused by structural damage or emotional subconscious rage. Food for thought Alan, I think a great case study of both emotional and structural would be John F. Kennedy. He had it all from childhood pressures of just growing up a competitive Kennedy, War Hero, 3-4 back surgeries, to the pressures of being our President. I would be willing to bet he had TMS....

If the focus of this discussion is neural pathways, which are developed through years of repetitive fears, then I'm not sure how hypnosis would help. I obviously only have my Google degree in TMS therapy, haha, so it's just a thought. It may help with where the suppressed rage/initial pain came from if you can't identify it though.

One other classic case of TMS out there in the public eye in my opinion is Tiger Woods. I've said that for years...

 

[Click#7]

If the focus of this discussion is neural pathways, which are developed through years of repetitive fears, then I'm not sure how hypnosis would help. I obviously only have my Google degree in TMS therapy, haha, so it's just a thought. It may help with where the suppressed rage/initial pain came from if you can't identify it though.

One other classic case of TMS out there in the public eye in my opinion is Tiger Woods. I've said that for years...

After 4 surgeries... even if he believed he has TMS...could he still heal ?

 

[bluesboy63]

After 4 surgeries... even if he believed he has TMS...could he still heal ?

That's a great question and one I've often wondered myself! I always try and educate people I come across, especially with back issues, that TMS is a very real possibility for them. Actually an exact certainty for me, even though getting a medical diagnosis was first on the list according to Dr. Sarno. The problem is that a medical diagnosis will rarely come up negative which will only serve to validate what the mind wants, for you to believe that something is structurally wrong. Pain is a very strong motivator towards the negative side which makes it difficult to turn someone into a believer of TMS. We can only pass on the information. It's up to them to do the research. If Tiger Woods had ever decided to get real and go on the Howard Stern Show at any point, I'm sure Howard would have filled his ear with some info. It's too bad...

Also on the subject of surgeries, I had emergency surgery about 20 years ago for thoracic outlet syndrome. Basically, this is when the vein that lets the blood flow out of your arm gets pinched between the collar bone and the first rib. The solution was to remove the first rib, which I had done. When they did this they damaged the long thoracic nerve which left the interior of my left arm in a state of perpetual partial numbness. I was both shocked and irritated when years later I read in one of Sarno's books that thoracic outlet syndrome is possibly a product of TMS!

 

[Kat]

Thanks to Alan for this fantastic program! I’ve come to definitely see fear as pivotal to the way my pain got set in its pattern and perpetuates itself.

I very much relate to what Kat said about ‘pacing’ in the Day 4 thread (I wasn’t sure whether which thread to reply to but decided that Day 5 is the most appropriate as it is about fear!). I was introduced to ‘pacing' very soon after I started experiencing pain, and looking back I now think it did more than anything else to cement my pattern of associating activity with pain. It gave me the idea that I ‘could’ only do stuff when I’d increased it gradually, and definitely limited the amount I could walk and do other activities compared with when I started. As the pattern became more and more set, I became afraid that if I did 'too much' too quickly I’d ‘crash’ or ‘flare’ (the words used by some in the pain management area, especially in relation to fibromyalgia). I suspect that when people learn about this ‘crash or burn ‘idea it more or less becomes a self-fulfilling prophecy. The concept of pacing now does give me a way to slowly build activities in a way that’s not too overwhelming, but it was a trap that I now wish I hadn’t fallen into.

As some others have shared, my fear is not of structurally harming myself, but of just having more pain. In my case, the fear is that if I do ‘too much’, I may not be able to cope with the pain and my even make myself worse. I realise that the fear comes from the advice given to people with fibromyalgia to avoid ‘crash and burn’. The fear is that because my nervous system is so sensitised that if I push it just a bit too far I could make myself even worse. I’d be curious if others have found ways to address this specific fear. It’s heightened by the fact that the full force of the pain (and sometimes malaise) often only hits much later, so I can't tell how much pain I'll have until well afterwards (sneaky pain!).

For myself, I don’t so much gravitate to the idea of ‘overcoming’ fear. If fear is an emotion like any other, then wouldn’t trying to fight is be as counterproductive as trying to ‘overcome ‘anger’, for instance? It probably amounts to much the same thing, but I try to think of it as accepting the fear, letting myself feel it, but trying to not let it completely control my behaviour. Years after first having symptoms, I’m still struggling with what dealing with fear means. Does it mean not resisting fear and accepting it, or treating it as the inner bully and standing up to it?

Yes I wonder too whether learning about 'pacing' cemented my pattern of associating activity with pain. I became scared to go over my time limit, as I had learned in the pain management programme that if I ventured too much into the 'pain zone' that my nerves would become even more sensitised and the pain would get worse. I too, find that I don't know until later or the next day if I have overdone things, and sometime the 'flare-ups' can last weeks. Hence the great fear of overdoing things and having even more pain. When my pain gets worse with these flare-ups, I find I can't handle it at all, and spend a lot of time crying. I can just barely handle the normal pain, but if it's any worse than that, then I can't cope. So my main fear is of making the pain worse (not damaging myself structurally - I wouldn't even care about that, to be honest, I just care about the pain!) I would also like any suggestions as to how to react to this type of fear, when I know from experience that if I go over my time limits (sitting, standing or walking) then I will feel even more pain than I currently do. For me this is always consistent, and it's not worse when I am stressed or feeling particular emotions – it's purely based on what I do physically (which is why I wonder whether I do have TMS, or maybe I have it as well as physical issues?) It would be great to achieve outcome independence, but realistically, I know what I'm like if the pain gets over a tolerable level, and not sure I could cope with this!

 

[Click#7]

That's a great question and one I've often wondered myself! I always try and educate people I come across, especially with back issues, that TMS is a very real possibility for them. Actually an exact certainty for me, even though getting a medical diagnosis was first on the list according to Dr. Sarno. The problem is that a medical diagnosis will rarely come up negative which will only serve to validate what the mind wants, for you to believe that something is structurally wrong. Pain is a very strong motivator towards the negative side which makes it difficult to turn someone into a believer of TMS. We can only pass on the information. It's up to them to do the research. If Tiger Woods had ever decided to get real and go on the Howard Stern Show at any point, I'm sure Howard would have filled his ear with some info. It's too bad...

Also on the subject of surgeries, I had emergency surgery about 20 years ago for thoracic outlet syndrome. Basically, this is when the vein that lets the blood flow out of your arm gets pinched between the collar bone and the first rib. The solution was to remove the first rib, which I had done. When they did this they damaged the long thoracic nerve which left the interior of my left arm in a state of perpetual partial numbness. I was both shocked and irritated when years later I read in one of Sarno's books that thoracic outlet syndrome is possibly a product of TMS!

I actually cut a nerve in my thumb (my mistake) who chopping veggies. It hurt for a couple days after the suturing. I actually severed the nerve. There is no pain just numbness and it's partially healed. NO PAIN. I don't think the body is set up for chronic pain.

 

[Fabi]

I have noticed the fear I have regarding the pain, I am always worrying about making it worse and if I'll ever get better. One thing I noticed is I don't have the self confidence that I can do this on my own. There's always the doubt, that I'm not doing it right or what if I try and keep failing. I know I have TMS, I've been able to lessen the pain sometimes. But I still lack the self confidence that I can do this on my own.

I know I need to work on changing the neural pathways, I am very grateful for this information as I have never thought of it this way. I was doing good for awhile but then an adoption fell thru, I bought a new house while trying to sell my old house. All the while I am balancing 2 mortgages. My wife is supportive but she has depression issues and since my chronic pain has taken over our lives the last 3 years her depression is coming back. I try to be strong for myself and my family but it's hard. I just can't seem to gain that self confidence back.

I hurt my neck a couple weeks ago which didn't help things. So now I'm constantly worried I'll do it again. I have chronic muscle spasms in both traps and all throughout my neck and scapulas. And because of the spasms I am always guarded. Which I know makes the spasms worse but I don't know how to move naturally anymore.

So any advice on how to gain my self confidence back would be helpful. Any experiences or things you have tried would be helpful.

Have you and your wife tried yoga , the stretching type or any?
I was reading a blog on pain issues by a Dr and he says the treatment paradigm is changing. First they suggest yoga swimming walks any type of physical activity with effects also on mood and feelings.

 

[Fabi]

 

[Alan Gordon LCSW]

Hello Alan,
I was wondering if you could provide a link or cite to the University of Pittsburg study mentioned above? Thank you.

https://www.ncbi.nlm.nih.gov/pubmed/15325387 (Cerebral activation during hypnotically induced and imagined pain. - PubMed - NCBI)

Years after first having symptoms, I’m still struggling with what dealing with fear means. Does it mean not resisting fear and accepting it, or treating it as the Inner Bully and standing up to it?

I'll be addressing this very thing over the next week.

 

[Saffron]

Hi everyone! Just wanted to drop in and let you all know that I love reading through your comments on this program as it rolls out. I'll be checking in on this post throughout the day, and am happy to answer any questions you might have about outcome independence, fear, or my TMS work in general.

Hi
My problem is I wake with savage head pain/migraine every single day. And yes I'm anxious. Depressed. Scared to wake up. Head pain clouds everything. Is there anything I can do before I sleep ?

 

[gutter3]

Have you and your wife tried yoga , the stretching type or any?
I was reading a blog on pain issues by a Dr and he says the treatment paradigm is changing. First they suggest yoga swimming walks any type of physical activity with effects also on mood and feelings.

My wife won't do yoga. She's not physically fit. I keep trying to talk myself into trying yoga. But the fear always creeps up scaring me off. I keep telling myself I will try yoga or some other form of exercise next week, then next week turns out to be a month, then 2 and so on. So I am trying to focus on not caring how I feel and not allowing my fear of getting worse/making it worse to take over.

 

[Walt Oleksy (RIP 2021)]

Someone posted a quote from Winnie the Pooh.

I would like to add these Pooh quotes on fear:

Winnie the Pooh quotes on fear:

“Never fear the shadows, they simply mean there's a light shining somewhere nearby.”

“Promise me you'll always remember: you're braver than you believe and stronger than you seem,
and smarter than you think.”

“Let your faith be bigger than your fear.”

 

[Sonic]

Had an observation of thoughts today. I forgot my sunglasses and thought

"Damn, the suns to bright"
"I'm going to be squinting my eyes all day"
"No doubt a headache later"

Ended up having a glorious walk in the sunshine and did not miss my sunglasses and feel good.

 

[Lily Rose]

For myself, I don’t so much gravitate to the idea of ‘overcoming’ fear. If fear is an emotion like any other, then wouldn’t trying to fight is be as counterproductive as trying to ‘overcome ‘anger’, for instance?

I am in agreement with this. I do not try to overcome fear. Rather, I guide my thoughts to warmer, gentler places, and repeating litanies of Love words. When the mind is occupied in this other place of magic, the fear simply withers away from lack of attention.

My mantra is : Be Love. From this place of Love, anything is possible.

<3

 

[plum]

My wife won't do yoga. She's not physically fit. I keep trying to talk myself into trying yoga. But the fear always creeps up scaring me off. I keep telling myself I will try yoga or some other form of exercise next week, then next week turns out to be a month, then 2 and so on. So I am trying to focus on not caring how I feel and not allowing my fear of getting worse/making it worse to take over.

You (and your wife) may find Yin Yoga more appealing. It is sometimes called Serenity Yoga because it induces such calm and peace and is so gentle and passive you can practice some poses in bed. There's no need to do routines, one pose is enough as it works very deeply. My hubby has Parkinson's and is not as fit or flexible as he would like to be yet he does his own version during the night when his body is at its most recalcitrant.

The most beautiful aspect of Yin is the way it profoundly calms the nervous system. I find Shavasana and meditation a breeze after a Yin session. My body naturally wants to assimate the goodness and my mind is serene.

Here is a link to the YouTube channel of the gorgeous soul I follow:

I've been doing her courses and following her YouTube channel for a couple of years now and I credit it with a large measure of my healing.

Plum x

Edit: Here's the link to the Yin Yoga part of Kassandra's channel:

Yin Yoga Classes - All levels:

http://www.youtube.com/playlist?list=PLW0v0k7UCVrmK5WvoJMCAof0LJxuQXqxk (Yin Yoga Classes - All levels - YouTube)

 

[gutter3]

You (and your wife) may find Yin Yoga more appealing. It is sometimes called Serenity Yoga because it induces such calm and peace and is so gentle and passive you can practice some poses in bed. There's no need to do routines, one pose is enough as it works very deeply. My hubby has Parkinson's and is not as fit or flexible as he would like to be yet he does his own version during the night when his body is at its most recalcitrant.

The most beautiful aspect of Yin is the way it profoundly calms the nervous system. I find Shavasana and meditation a breeze after a Yin session. My body naturally wants to assimate the goodness and my mind is serene.

Here is a link to the YouTube channel of the gorgeous soul I follow:

I've been doing her courses and following her YouTube channel for a couple of years now and I credit it with a large measure of my healing.

Plum x

AWESOME. Thank you sooo much! I was actually going to ask for a recommendation. You read my mind! (and yes I googled Shavasana) lol

 

[plum]

AWESOME. Thank you sooo much! I was actually going to ask for a recommendation. You read my mind! (and yes I googled Shavasana) lol

Bless You.
And remember to make it your own. My hubby is a Master of this .

Watch her demonstrate and then adapt as necessary. I use bolsters and cushions rather than blocks (too uncomfortable for me) but I do follow her timings.

I really hope it helps both of you as much as it helps both of us.

 

[Alan Gordon LCSW]

Had an observation of thoughts today. I forgot my sunglasses and thought

"Damn, the suns to bright"
"I'm going to be squinting my eyes all day"
"No doubt a headache later"

Ended up having a glorious walk in the sunshine and did not miss my sunglasses and feel good.

Great Sonic! Remembering to pay attention can be one of the hardest parts of recovery. Good job observing.

 

[fbcoach]

Hey Eugene! I've kicked a number of symptoms, as Alan mentioned, with the hand/wrist pain being the last to go. I am always honest with my patients, so I'll be honest with all of you guys, too. My pain is, for all intensive purposes, gone. It doesn't interfere with my daily life, it doesn't cause me distress, and I am definitely not afraid of it coming back. That being said, those neural pathways in my brain are still there somewhere. Once or twice a month, I'll notice my wrist/hand pain pop back up (or maybe I'll notice my neck pain, or my leg pain, or one of my other symptoms). But that doesn't scare me. When I notice a pain symptom come back to say "hi," I just say wave at it as it goes by me. I use it as a chance to check in with myself and say, "What's going on? Where's my anxiety?" Because I have no fear that the pain will "stick," and I have no fear around the pain sensation itself, the pain will dissolve/disappear within a couple of hours.

For me, I don't feel pressure to make sure the pain is "totally gone" forever. It can pop up here and there, that's okay. I know what to do when it comes on, and it doesn't scare me anymore

This^^^^makes a lot of sense to me. Sometimes I can have pain, but my mood/confidence is really strong, and I can just let it pass with no issues. For example, I have fallen down our stairs (12 steps) where my feet have literally came out from under me, and I tumbled down in all directions 3 times in the past 2 years. Once I was carrying glass objects that broke cutting me up pretty good. Each time, I made myself get up and immediately do some heavy yard work, housework, or workout, just to prove to myself I wasn't injured. My family and neighbors thought I was crazy. I have a 12 inch incision from the middle of my head to my upper back from surgery after breaking my neck in 4 places in a Football injury over 20 years ago. What puzzles me is why I seem to be able to overcome traumatic things like this, but other times simply waking up hurting (for no real reasons) can cause me to fear the pain much more. If it is expectations (which is possible), it seems it would the the other way around. This is what can be confusing to me. I do understand it is what I am processing in my mind, but I cannot figure it out.

 

[fbcoach]

I have noticed the fear I have regarding the pain, I am always worrying about making it worse and if I'll ever get better. One thing I noticed is I don't have the self confidence that I can do this on my own. There's always the doubt, that I'm not doing it right or what if I try and keep failing. I know I have TMS, I've been able to lessen the pain sometimes. But I still lack the self confidence that I can do this on my own.

I know I need to work on changing the neural pathways, I am very grateful for this information as I have never thought of it this way. I was doing good for awhile but then an adoption fell thru, I bought a new house while trying to sell my old house. All the while I am balancing 2 mortgages. My wife is supportive but she has depression issues and since my chronic pain has taken over our lives the last 3 years her depression is coming back. I try to be strong for myself and my family but it's hard. I just can't seem to gain that self confidence back.

I hurt my neck a couple weeks ago which didn't help things. So now I'm constantly worried I'll do it again. I have chronic muscle spasms in both traps and all throughout my neck and scapulas. And because of the spasms I am always guarded. Which I know makes the spasms worse but I don't know how to move naturally anymore.

So any advice on how to gain my self confidence back would be helpful. Any experiences or things you have tried would be helpful.

I can relate to this.