How to Retrain Your Brain Out of Chronic Pain and Symptoms
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- Опубликовано: 7 сен 2024
- I’m Tanner Murtagh, a therapist making videos on chronic pain and symptoms. I will teach you how to rewire your brain, regulate your nervous system, and unlearn your chronic symptoms!
Contact my agency, Pain Psychotherapy Canada, if you are ready to begin your journey out of chronic pain/symptoms. We offer in person and virtual sessions for people located in several provinces in Canada: www.painpsycho...
My agency MBody Community, offers an in depth digital course to support you in healing your chronic pain and symptoms: www.mbodycommu...
Check out our podcast: The Mind-Body Couple!
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*Education and techniques discussed in this video originates from Somatic Experiencing, Polyvagal Theory, Pain Reprocessing Therapy, and Emotional Awareness and Expression Therapy.
*Reference: Peter Levine, Alan Gordon, Dr. Schubiner, Dr. Stephen Porges, & Deb Dana.
Disclaimer: The information provided by Pain Psychotherapy Canada Inc., MBody Community Inc., and Tanner Murtagh, on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video you agree you are doing so at your own risk and you assume all risk of injury to yourself. It is recommended you consult with a physician before engaging in any movements suggested on our channel.
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If you are in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
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Intro music by Alex Klassen.
Forest scene: Video by Matthias Groeneveld from Pexels: www.pexels.com...
Every mornings when I awake my brain is always in a fight and flight state , so every morning I start my day with breathing techniques and affirmations , this routine I have been doing for quite awhile also this flight and flight kicks off my Chronic pain . It is a real struggle doing this .
Just thinking: maybe breathing technique gives the brain the signal that there is something wrong?
Fight/flight = emotions =racing thoughts.... Shift focus to other stuff... Engage in life.... Pain free you/youtube... Check it out
I'm sorry to hear what you are going through. Keep going!
Yes
I used to have that for many years of my life. I would wake up with anxiety and heart pumping, like i was in danger. I worked on diet, clean your gut. Parasites and gut microbiome. Eat supper clean, lots of raw vegetables and fruits. Get rid of process foods. Do some colon cleanse . Also you doing those breathing exercises in the morning are training your brain that danger is in the way on morning. You have teach your brain to wake up in peace. You have to teach it safety. Also it seems to me that you might be really stressed with many things on your day. You have to really take it easy. Slow down your way of doing things and living. I did all that and now after many years i wake up in peace. I sleep really good after suffering from insomnia and anxiety related problems. I tell you thins cause i wish someone would have told me what to do.
Tanner… take the pressure off… huge revelation for my healing journey….
Great! Happy healing!
Excellent use of empowering words which really help me. "we are safe". New subscriber. Thanks for all you do. Am reading all I can get my hands on PRT. I am feeling some hope !
I'm so glad this video was helpful! Keep going!
It's taken me years to get over the flight and fight and freeze responses to imagined threats. I still deal with them. The book 30 Days to Reduce Anxiety by Harper Daniels helped detach from then negative symptoms and thoughts.
Thanks for sharing this!
Tanner …TY helpful 🌻
You're so welcome!
This is fantastic advice! A great video to watch again.
Glad it was helpful!
What if the pain sets off your fight or flight response before you realize? This is so difficult:(
The pain doesn't set you in fight/flight... How we emotionally react to the pain does... Change your response... Because chronic pain doesn't mean damage.
Sorry to hear what you are going through. It can take time. Often it can be helpful slowly attending to the fight or flight response.
You gotta do it before it comes,
Thank you for explaining everything so well. I sure appreciate it
You are so welcome!
I am more than sure that you appreciate that outcomes vary. I have explored this but unfortunately, in my case mechanically things are broken in my body. This leads to chronic pain. I can't simply retrain my brain to shut that down.
So sorry to hear about your pain. Yes, brain retraining works for Neuroplastic pain or when a portion of the pain is Neuroplastic. I wish you the best.
Thanks a lot. I assume this approach could also work for CFS and Neuroplastic Fatigute?
Would be lovely to get some guided brain retrainings by you idealy long once 20min. +
Thanks a lot for your Work.
Highly appreciatet 😊
Yes, this approach can work with neuroplastic fatigue as well. I will try to do brain retraining videos in the future.
hi tanner! i appreciate your videos, they've helped me a lot with flare-ups. i'm a bit confused on the distinction between "brain retraining", "somatic tracking", and "graded exposure." you mention in the video that one needs to do graded exposure and brain retraining exercises, but i'm not sure if that refers to somatic tracking or other kinds of exercises unmentioned in this video. i'd appreciate any clarification!
Good question. All of the strategies you mentioned are forms of brain retraining. The type of brain retraining that works best for each person can really vary and take some exploring.
I just came across your channel. Are chronic fatigue syndrome and long covid considered neuroplastic conditions? I've been experiencing CFS for 10 years and LC for the past year and haven't found any solutions to help yet. I'm so sick of all these symptoms.
They can be! Of course it is important to rule out structural or systemic causes first.
Sorry if this sounds a bit off-topic but I don't know where to post this. My bladder pain has been pretty good recently (in large part, I'm sure, through watching your videos). But....I'm in Italy on holiday and have loads of insect bites that are driving me absolutely crazy with itchiness, and now my bladder is bad. I've noticed a connection before (between itchy bites and my bladder pain) and I'm really interested to hear your opinion. Do you think there could be a connection?
I mean the bites are soooo itchy and I'm wondering if it's putting my nervous system into fight/flight which, in turn, is affecting my bladder 🤔
The worst thing is I'm getting more and more bites. I don't know how to stop it getting worse and, yes, I can literally feel my sympathetic nervous system ramping up. Please help 🙏 😢
Thanks again for your incredibly helpful and encouraging videos.
So sorry to hear what you are going through. I unfortunately cannot give direct advice over social media, as I do not fully know your case. It could be possible the itchiness is putting your system on high alert.
Hi Tanner, I'm a new follower since a few days ago and I find your content very good, I'm already doing some of the somatic exercises you teach! I had a question for you, when do you recommend doing up-down exercises and when do you recommend doing down-up exercises? Thank you!
Welcome! I find both bottom-up and top-down approaches can be useful to heal mind-body concerns. When to use each can really depend on the situation. Generally I recommend people use both each day.
@@painpsychotherapy Thank you for answering Tanner! could you please advise in which situations it would be advisable to use each one? it would be very helpful for me. Thanks again!
@@Ananef Sorry for the delay. So generally if you are wanting to work on changing your thoughts, beliefs, or emotions about the symptoms you would want to use top-down approaches (I usually suggest people do this daily). However, if you are feeling dysregulated in the nervous system then it can be hard to use a top-down approach, and typically it is helpful first to use a bottom-up approach to create regulation. Once you are more regulated it will be easier to use top-down approaches (brain retraining). Again is will vary person to person what is best. I hope this helps!
@@painpsychotherapy Yes! very helpful clarification! Thank you very much again ❤
What an excellent video you have a new subscriber thank you
Awesome, thank you!
Also check out pain free you/youtube and healing chronic pain the pain pt/youtube... You are safe, and you are gonna beat this!
Back i come again with a setback. New body part...my finger tip.
Have i been following your advice? Yes. Was it working? Hell yes.
But then i got complacent and stupidly started watching 911 calls on RUclips Shorts....
Considering the history i have with calling this number... medical trauma etc etc. Dumb dumb dumb dumb so so so so dumb of me.
No wonder why I am back.
My soul is frightened. I am a very scared person and i need to make permanent changes not band aid ones.
This has to be a forever thing for me.
Meanwhile... allodynia in my finger. Here we go again...
I"m so sorry to hear about your setback. Yes, I know from experience as well that healing mind-body concerns takes consistent practice. Try not to be hard on yourself as it happens to us all. I wish you healing.
Hello Tanner, really benefiting from watching your videos. I have just one question, can MBS create physical changes ie: swollen joint? Thank you, Jo
Generally, swelling is not typically neuroplastic. But the sensations around the welling can potential be neuroplastic. Again I am not a physician, so it would be important to get physical causes ruled out by a physician.
For which "diagnoses" does this approach allegedly work? Some pain correlates with progressing structural damage.
This is helpful when the pain or symptoms are partly Neuroplastic.
Do u have a visualization for throat tightness...it comes and goes...feels like a lump..also have fibromyalgia, CFS
So sorry to hear about your symptoms. I do not have a specific brain retraining visualization on this. I will try to do one in the future.
Hi Tanner, just a question regarding pain - upon waking in the morning is it ‘normal’ to have stiffness in the body - stiff back etc. I notice as I move it generally goes but wanted to ask if this is ‘normal’ as my brain sometimes freaks out … or is stiffness in the morning part of neuroplastic pain ?
Some stiffness can be normal. However, this could also potentially be Neuroplastic. Keep going!
Is chest tightness a very common one with shortness of breath, this is the one that scares me the most
This can be a Neuroplastic symptom. However, it is important to consult with a doctor to rule out physical causes.
@@painpsychotherapy it happend after Covid, so it must be just long Covid
I have been working with all these videos and all the books I read to help my pain . But now I'm going through a severely stressful situation for past few weeks am I pain is spreading every where. I know what's causing it but I I feel like as long as I'm in this horrific stressful situation that I won't be able to heal. And I keep telling myself this pain is here because of the situation you're in.. the stressful situation in my life cannot be helped but my pain should still be able to be helped correct?
So sorry to hear what you are going through. Yes, many people can learn to deal with stress and emotions while still reducing there symptoms. Of course this can take some personal exploring to see what works best depending on the situation. I wish you the best in your healing.
How to do this during symptoms? For example, I was doing a batch of 10 and started to feel tired. what should I do? to show my subconscious that everything is ok?
I'm sorry you are having the difficulties with these strategies. I am unfortunately unable to give direct advise over social media due to not knowing your case fully. You could check out the videos I have on somatic tracking!
❤ this vid
I'm so happy it was helpful!
🤎🤎 Very good. Thank you Tanner. I used to think I was a realist, now I see I was and automatically am a pessimist . I get confused though about how long this is meant to all take. I went to a course and it was like "Act like a healthy person. Think like a healthy person" ( told to do it 100 x day if I had to to re train my brain) but when I did, I 'crashed' next day, and then my tutor was like "You did too much !"...and after a while I gave it all up as not working. I am now using the Brain Retraining stuff again in conjunction with not pushing and crashing my body all the time, but I don't know which approach is the right one. Is there a right or a wrong approach ? Is it okay of it all takes months or even years to get well ?
Yes, it can take some exploring to find what brain retraining tools work best. It is important to not make a deadline for healing, as everyone's healing is different (but it's hard not to do this!).