How do I stop expecting symptoms with certain activities / movements ?

I'm doing all the work like SEP, reading and learning about TMS etc . But for some reason there's still fear with certain activities / movements like sitting for long periods , running , playing sports etc . Even if i overcome my fear and try doing them I do them with a mindset of expecting symptoms . So how do I break this habit ? Even though I know its just TMS /Neuroplastic pain my mind starts ruminating

 

Outcome independence is your friend.

https://www.tmswiki.org/forum/threads/a-word-about-outcome-independence.562/

 

Suggestion: do as instructed by Tanner Murtagh in the video in the following link, practise it every day https://www.tmswiki.org/forum/threads/visualization-as-a-method-to-recovery.33003/#post-168028. Tackling this requires being very patient with the process. You won't get (and therefore don't expect) instant results because it takes time to break habits and rewire the brain through neuroplasticity. I didn't have Tanner's video to assist me, but I used this kind of method (visualisation) to help get me to where I am now, that is, from bedridden to functioning pretty well and normally by comparison.

 

Keep practicing the skills.
In the first year, I probably had to re-direct my mind 1,000 times a day. I STILL have to at times - probably several times a day. You slowly begin to loose the concious fear but the thoughts are habits because part of TMS for many of us are OCD like habits. Keep on doing the work. Don't fret over the ruminating, just slowly and kindly turn your mind to more interesting topics.
If you are successful, like sitting even through the fear, make sure to mentally reward yourself. Notice how well you did even if you had the fear, you were able to sit and were just fine. Even if it was painful, you were fine. Let your brain know you notice.