My right arm was badly injured 10 years ago. I healed, of course, but the chronic pain remained until I discovered Dr. John Sarno and then youI. I owe you a debt of gratitude for your daily videos. I signed up for guitar lessons and visualized it going well. After my first lesson, my arm pain flared. I looked at my arm and said out loud, "You can't believe I just did that to you, can you." With this flippant approach, the pain had faded by bedtime. I now practise guitar daily with no issues. (I'm not very good at it, but that's another story.) 😊
This is exactly how it worked for me. I had a diagnosis of ME/CFS and fibromyalgia. I just want to say something about 'fatigue'. When you say 'fatigue' it sounds very harmless, like a person is just tired. But the symptom wasn't like that. This 'fatigue' is rather total exhaustion than feeling tired. To a point that I could hardly function and had to give up my job. For me it went even worse when I got a heartrate monitor (recommended by a lot of people) to make sure not to get over a certain heartrate or I would get PEM the next day. There was so much fear! I will be in a wheelchair in 20 years if I constantly overdue it etc. You were the first one who I stumbled upon here on RUclips and I heard about TMS for the first time. I am so grateful for that. I no longer have fear to overdo things. I don't even think about it anymore. Thanks Dan!
Love to hear of your progress. Thrilled to be a part of your journey. If you ever want to share your story, you can get on my Success Story calendar here: TalkWithDan.com
This video is what I NEEDED. I was feeling worried about doing all my plans for Christmas in case I felt worse and had to cancel some of them as I have quite a few social events planned (more than I’m used to after 3 years of cfs). And now I feel like I am actually capable of doing them! Before I watched this video I was imagining myself struggling to attend, worried if I could even do a few social events in one week, worried that I wouldn’t be ‘pacing’ well enough, and then feeling rough over Christmas/New year because of it. Your videos are actually life changing. Thank you so much! ❤️
I’m in my 17th year of being unemployably sick with “Lyme/Cfs”. About 14 months ago I entered a more severe category where I could only get up to do the most basic things like use the restroom (bedbound). Previously I was already housebound and semi bedridden. I’m 5’9” & 106 lbs. A few months ago, I got the idea that I would try to tackle this illness the same way anxiety sufferers do - which is “exposure therapy” (because I read Claire Weekes work). At first it went terribly because my CNS was just screaming to stop… and it was so daunting that I gave up at that time… but I tried it again a little over three weeks ago. …just gradually I would get up, walk, and *absolutely disregard* the symptoms both while I was doing the activity, and especially after…because that’s when they would rage. Today I mowed the back yard, which is outrageous if you know the pathetic state I was in a month ago. I have no doubt that I’ll keep improving and my improvement will be dramatic because I finally understand that the symptoms are driven by *attention* and rumination. Within less than 3 weeks, my dissociation (dp/dr) was basically gone. My fatigue is improving every day. The first couple weeks, I felt like I would pass out at any time during the simplest activity. …now I hardly notice it. Yes, I’m still fatigued, but it’s not nearly as bad. I’ve been in the brain retraining arena for about 5 years now. I bought Ashok Guptas program and then DNRS… but for some reason, I couldn’t grasp it… but this time something clicked for me. I’m not endorsing any program, and if I could go back in time and advise the suffering me, my advice would just be, get up and totally disregard your symptoms (dizziness, pain, fatigue, neuropathy, fasciculations, numbness, etc…) just look past symptoms like you look past drops of rain on your windshield when driving. Giving attention to the symptoms amplifies them and feeds an automatic future amplification of them… starving them of any attention slowly allows a minimizing of them in the future. Sorry this was long but I hope it helps someone. It’s so simple once you get it… once you stop believing the brain bs. Thanks for the great content and ideas, Dan.
100% ❤️🫶 thanks for sharing, I was similar to where u were 7 mths ago . I found Dan's utube channel, then I did the lightning process (and Luke u, I'm not endorsing any program it's just what I did) it seemed impossible to leave the house let alone do a 3 day course. But the knowledge and tools I learn that are VERY SIMILAR to what dan teaches was a massive turning point. I'm at a point now where I'm starting to think about doing part time work. 7 mths ago I was unable to shower myself or was my own hair or talk for more than 15 -30min . Safety is the key
@@meganobrien1019 That’s awesome, Megan! I suspect the Lighting Process was the first, or at least one of the first courses using brain retraining. I think the “creator” of DNRS initially did the Lighting Process and that’s where she got the main exercise. I’m hoping you’ll make a full recovery and be able to start working again soon. I kind of feel like the programs I did were way too overcomplicated and it can actually prevent people from recovering because they think “I need to do this, and this, and this…” when the basic tool is just knowing you’re fine and disregarding symptoms/breaking thought loops. Best wishes to you and thanks for writing. 🍻
What an amazing story of recovery Andrew. You proved that you were unafraid and when your brain got that message, it perceived less danger and symptoms settle down. Wonderful. If you haven't seen my fast start playlist yet, check it out. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
@@AndrewGonzalesArtistry thanks so much for your kind words Andrew, and yes i totally understand /agree what u are saying i think alot of those programs being a bit overcomplicated (i think the simplicity of LP is what worked for me 👍) and sending u all the very best for your recovery aswell, your a inspiration !! 👌😊🦄
@@PainFreeYou Perhaps Andrew would do a success story for you Dan? He sounds an amazing person to speak of his recovery to all. Great job Andrew so inspiring.
i am recovering from ‘cfs’ and this fear of ‘doing too much’ is ingrained in this community but the TMS approach has been the key for me x after 3-4 months of almost no symptoms i am niw easing back into very gentle exercise so of course my brain is very worried about this!! 😂 trying to follow your advice Dan, did quite a lot yesterday, fatigue flared but just accepted and didn’t freak out, better this morning, just painted the fence 🤷♀️ thanks Dan xx
My sister has MS and she lives by the "spoons metaphor" prevalent in the ME/CFS community. Which she strongly advocated for me to adopt (with good intentions). On my journey with TMS (I've let go of the unhelpful Long Covid label) I came to the conclusion that the very thing that was protecting folks, a finite number of energy spoons, was also the same thing imprisoning them (in fear). So I am so pleased to hear you say what I have been thinking for quite a few months now. To let go of "oh no I have exceeded my daily step limit.. I am going to pay for this" and to pre visualise "I am going to have a lovely long walk in nature" instead.
Wauw Dan, this is so true. Thank you for you’re insight. Living with long covid for over 2 years and realizing now I have been brainwashed with al the therapy etc. But I am and working on it now to get back on track with confidence.Thanks from the Netherlands ❤
It’s called an adjustment period . When you do things symptoms go up as the ns finds balance . It’s how you respond to the symptoms during the symptoms that build resilience
I followed pacing to recover from long Covid, but I was also continually and very slowly Increasing my activities. If it caused a flare I would take a step back and then start again. It took a year but I am now fully recovered.
@@nahidtahira9900 those were among my symptoms. I also had adrenaline surges which caused tremors, insomnia, numbness and panic attacks. I had chest pains and pots symptoms too.
Wow, yes I wish I knew this when all my weird symptoms started over a decade ago 😃 So grateful for you and your simplicity in explaining this in such a kind and loving way!❤️ It makes such a difference and I am finally seeing sustainable results 🥰 Thank you Dan ✨🙏🏼✨
I sit with pain and have to since I work in sales but I eventually say when I remember because I get busy and forget “I am ok, I am not in danger and sometimes that I am not damaging my body”. Very hopeful that my stubborn brain eventually will get the message. I do the things I want even with symptoms. Praying for all 🙌🏻 Thanks Mr. Dan for everything.
I agree. I work with this especially with my cptsd clients, as people get huge boom bust cycles from ingrained patterns of huge fight flight or freeze in their system. I use the idea of 'organic thresholds' not pacing. Going gradually into easeful stretching out into something we want to do (watching the should!) and attune to your body over time (not hypervigilance) of its needs for food, play, rest, more movement etc. And people return to their rhythms of regulation. Pacing from fear is like counting 'spoons' which is hyper vigilance. Organic thresholds is the inhale and exhale of our innate health, and comes from empowerment too not fear. It can take some time for people but consistency is what I emphasise. Rather than any pushing or totally ignoring the body (which is common in CPTSD as people are often dissociated). And make it FUN, things we WANT to do from empowerment. I was sick for decades and have been well many years now
Today I told myself I will acknowledge my symptoms but immediately set them aside and do what want to do with little thought for them. By and large today was a great day. It wasn’t as hard to do as I thought it may be. It’s take a minute or so of pondering the symptoms but shortly after I’d move on. Before I knew it an hour had past and I hadn’t considered the symptoms. Rinse and repeat all day and…. What do ya know, but day’s end I felt pretty good for most of the day. Now, to do the same tomorrow! I’m looking forward to it! Bring it!
This is a great video. My take away is whatever we do or don't do- it's all about the intention. And our beliefs- so if we believe there's a hard limit- then there is- in our minds. If keep our selves open to out come and having a positive intention , then that becomes our reality. Thank you and much love, beth m
My challenge right now is fear of doing things in heat, naturally the hot weather or hot clothing causes heart rate to increase. I’m trying to remind my self of dans video, is my nervous system broken, he says no it’s not it’s just normal symptoms or heat that is amplified by a scared brain
Pacing is a prison. Do the activity you want. Accept any uptick in symptoms that happens, but don’t LOOK for it ahead of time. And don’t give it any fear or attention if things do show up. This will make your nervous system learn that what you did was actually safe. Then, repeat the process again and again, continually pushing your perceived boundaries(because in reality there are no boundaries, just what your overprotective nervous system believes). You’re already ok.
I totally agree, everything in this video is pretty much how I’ve been able to recover. Not healthy yet but a lot better than I used to be. In an earlier video you talked about thinking of ”doing more” instead of ”doing too much”, l’ve found that helpful as well in changing the perception. If you get anxiety while imagining or doing something, you could try doing buttefly tapping at the same time. It calms me down and even more so if I move eyes from side to side at the same time. Don’t underestimate the power smiling can have in how you feel. As said in the video, it’s hard to be happy and scared at the same time. I think that I’ve read somewhere that even forced smile causes release of happiness chemicals in your brain
You are very correct. The brain senses the facial positions and assumes we are happy since we are smiling. It works. This video is fun: ruclips.net/video/QUHl9yxZHKs/видео.html
This video made me get teary 😢. It's what I struggle with the most is pacing. I want to be able to do all the things I could physically before this tms stuff started but not there-yet! Thanks Dan.
There is so much misunderstanding about fatigue and PEM from people who have never had the experience of MECFS. Sending love to all those going through this now. ❤
My experience is helping people overcome the fear that they experienced. And once the fear subsides, the fatigue can too. This playlist can help anyone with symptoms. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
My experience of UK medical departments constantly give out fear based advice. Fear feeds sensations as well as pharma. Sorry but "pacing" does the same for me. Who knows what your "pace" is, obviously you can't run before you can walk. We know what we can do and know to slowly add to it. Great video, thanks
Agreed! I was told I would have CFS/ME for life. They taught me about pacing and crashes and to set timers for every 10 mins to check if I need to rest during any activity 😂 I had it for several years and my life was really limited. I have since recovered and have had a little boy with another baby on the way and feeling just fine 👍🏻
Just seeing and hearing the word Pacing makes me cringe. It brings back memories of trying to pace and not exceeding my limits. But for me i never knew when id exceed until i crashed bc id apparently exceeded. Even though i still have my symptom i am so glad im out of the me cfs world and in the Safety world. Im expecting the best!
Pacing as taught in the ME/CFS and LC world is not only about fear and limitations: “Pacing is an active self-management strategy whereby individuals learn to balance time spent on activity and rest for the purpose of achieving increased function and participation in meaningful activities” (Jamieson-Lega et al, 2013). There is an end game to teaching pacing and it’s not about being paralyzed with fear. Pacing is the only thing that has worked for me at all, but I take your point Dan that one has to approach the whole thing with a smile and a bit of indifference. The malaise that follows too much activity has to be viewed as temporary, and patients have to take the long view. Reducing fear can certainly only help!
Thank you for sharing your experience. I know the fear is not intentional, but often what happens as people try to integrate pacing. I appreciate your insight into this.
Thank you. I am doing this work across my whole life, as long covid and cPTSD have led to believing I can't do anything. Retraining like this has been very hard, because the brain believes it is hard.
In my experience, folks told they have long covid often have symptoms from perceived danger, not some lingering illness. ruclips.net/video/U2wUq7yUq_E/видео.html ruclips.net/video/AnlnNa_rfZA/видео.html ruclips.net/video/yMVu_VP_O8M/видео.html My fast start playlist is a great place to begin: ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Thanks Dan, your videos always seem to come at the right time. So I have a question. 🙏 A few days ago I was teaching my youngest son to ride a bike. We started with me walking beside him, then as he improved I was jogging and finally after a couple of days I was actually running. In fact we ended up having a race so I was running as fast as I could. I haven’t run in years and it felt fantastic, like I was flying. 🤗🙏 Unfortunately I’ve spent the last two days in bed. I don’t subscribe to the ‘I over did it’ mind set because I know there’s nothing physically wrong with me, but I’m not sure what to do. Should I pace, which I kind of did, or should I give it 100% any time I can and calmly except any flare ups that may come, rest and then go for it again when I’m able? Obviously you don’t know my particular situation (it’s pain based) so I won’t hold you to it but I’d appreciate any thoughts you may have. Many thanks. 👍🙏😎
@jeremybrewer3907 Jeremy I had a similar experience last year. I was visiting my little grandsons on a reasonable day where I forced myself to drive the hour there feeling total crap and when I was with them all still felt the same and wondered why I had even gone as not present as so inward focused on me. We went for a long walk and the two boys had their bikes the youngest one not over confident as yet. Whilst he was trying to cycle over some uneven ground he called out to me 'push me Granny' at first I just sort of walked a bit faster pushing him from the saddle but this wasn't enough so I decided to try and run a bit and then I was running faster and couldn't believe myself. On the way back to their house we played basketball in a park and I had snapped back to me!!!! All through that taking the plunge to run with him the fear broke and stayed that way rest of day. Sadly still not had many good days like that but it shows it was all fear and inward focus and scanning. I hope I've learnt something by typing this out to you and it may help you too. 😊 I am planning on returning to swimming this week, terrified last year when I went so gave up. I am going back this week whatever and going to keep going even if one length and float in water, then build up and up.
All that happened was your brain perceived that running and the possible muscle fatigue from the running to be dangerous. Was the pain so severed you couldn't get up? Or were you trying to let the pain settle by resting? Avoidance often teaches the brain something is dangerous. This video speaks about the best way to handle a flare: ruclips.net/video/HPkd_Hzw6WE/видео.html And this speaks about delayed reaction pain: ruclips.net/video/sHvM_PNfvto/видео.html
@@PainFreeYou I tried to stay mobile so forced myself to do various chores throughout the day but the pain and exhaustion forced me back to bed most of the time. Will definitely have a looks at the above links. Thanks Dan. 🙏
Great video! Another problem with pacing - and I know this from many years of experience - is that you are looking for symptoms afterwards diligently, with a microscope almost. Did I do too much? Will I suffer now? If a cfs/me sufferer looks for symptoms, they will find them. Pacing sort of implies this looking for symptoms.
Hi Dan thank you for your beautiful daily videos. I am familiar with pacing as I supposedly had slight whiplash from a fall in Jan. So pacing was recommended to minimize symptoms. I am still in severe pain. Have you experienced anyone with a similar injury that’s not getting better (6months) ? TMS?
The body healed long ago. It's the perceived danger that is keeping symptoms going. This playlist will tell you what is going on and what you can do about it. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Thanks for this video. Pacing and the spoons theory have made me so much worse because it increased my fear. What happened once it tried to implement it, was just that my limits for symptoms to come up decreased. Like WHY if you consider the medical theory... it does not make any sense. My body was perfectly able to go for long walks and now it is not? It really can be a vicious cycle because you decrease and decrease. Luckily I was not for long in this downward spiral so I hope it won't take me too long to get out of it.
I was cold turkied off Ativan, I've been taking it everyday for 10 years almost...well I had a seizure like thing happen and was taken to hospital and they reinstated the Ativan but that's when this severe pain started and I think it's been 7 weeks now and just yesterday I went grocery shopping with mums help and bought a leaf blower too and did a few other things and woke up today feeling like the worst was about to happen to me, It was dreadful but I pushed on and thought I'll just rake the garden beds for one minute.....3 hours later, tears, yelling and expletives etc...the garden looks absolutely beautiful and I'm proud of myself. I got pain shooting through me, worst on my right arm but I'm giving it my best and I ordered craft supplies online. I have Agoraphobia too so going out was a double major win. You can do this, I know you can and thank you for reading my comment 💜 much love to you. Energy builds upon energy!!!!!!!!
My new fear is off balance it’s driving me crazy In turn tension headache…. Happens when getting the washing out the Machine for some odd reason… It’s in the back of my mind all day like if I do this I may feel woozy just wanna be free again 😢
Thanks for this video! Coming from the fibromyalgia/m.e./cfs world for 7 1/2 yrs. It does become very intrenched. I feel i have gotten better with it all using your principles and I have made some good improvements, but the mindset I came from still likes to pop up. Doing the pacing approach I became very fearful of a ton of things. Even walking for 3 min would make be think I was going to crash. I am now waking 15 min and am not scared of it. I think it will take time to totally get out of that mindset. I do better with the fear by gradually adding things in.
Thanks Dan! I am able to take a ride on a bus with this gradually exposure technique! I finally know that bumps in the road and things like that isn’t going to harm me and that I can sit like anyone. It is still a process but I am getting there ❤️ Only thing I find hard is when things don’t go as I plan or visualize, like a busride who is longer than I planned or maybe someday the place I am always sitting is gone or I have to stand. Than scary feelings starting to get me again. Do you have advice for that? For when you’re out and have to adjust what you planned? Thanks for all!
How about someone with CFS who did not learn from anybody except their body's experience that if exceeding your limitation "you will pay for it". Makes it really hard to believe otherwise then? Ty
Regardless of how you learned the limitations, your brain will still respond to the approach I suggest. There is zero downside to consistent messages of safety, expecting the best and responding with as much calm, clarity and confidence as possible. My playlist is a good place to do a deep dive: ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
I gained a lot weight because I have not been able to be consist because I would get so fatigue a day later but at the time I did not know what was wrong with me.
Hey Dan is there a time period of how long it takes to convince the brain that the activity you are doing is safe. When does the brain say okay fine I believe you
There is no set timeframe. It will happen when you have successfully neutralized the fear with accurate knowledge and a deep understanding of how the process works. Watch my playlist to drill the fundamentals. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
My trex drum show is getting better. So basically that’s hard evidence that it’s bpd if the symptoms gradually get worse in the days after doing the perceived feared activity. Usually the fatigue would get worse with everything I would do in the days after the trex drumming. That’s more proof
@@PainFreeYoulove yah Dan I know chest pain and shallow breathing is Jjst another symptom but can you make a video on chest tightness and burning. Jjst an idea that would be a good video, I think this is a massive Tms symptom that I haven’t seen you make a video on.
@@ezza1236 If you have had your heart checked and it's fine - then the location of the pain is not significant. I'll add that to my list of possible topics.
Could you speak into if graded exposure doesn’t work for you and seems to crate more fear? The best success I had with physical pain was throwing myself back in fully while communicating safety and embodying indifference if sensations arose. And that has worked ace for me. With tiredness, it’s something I’m still shifting with. pacing was an old behavior and seems to bring up sadness and frustration if I think about going back there so I’m doing the same as I did with the pain - living my life and flowing when I feel like resting or just having a more low key less active day. I could do more visualization though so that’s a good reminder
I had a similar experience when trying to get over food intolerances. Trying to add foods gradually just made me hyper aware. It added so much pressure and attention, and was depressing and hard. Then after finding Dan's channel I suddenly, in a wave of confidence, just started eating everything again one day, and fortunately that confidence lasted for a few weeks, enough to get me over the hump. Things are still a little rocky, but it's been several months now and I'm still eating everything and it's going better than I could have dreamed. However, I'm more stuck with my general fatigue and brain fog and those kinds of symptoms. I'll have days where I know I'm okay, but as soon as I hit a bump in the road I lose my safety mentality and return to pessimism and hypervigilance, sometimes without even realizing it for a while, since it's such a familiar way to feel for so many years. And it often takes a while to get it back. Still working on that one.
Do whatever approach allows you to have the least fear. Not everyone is the same. My playlist covers most of my core concepts: ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
You are on the right path. Keep going. Not everyone is the same. My playlist covers most of my core concepts: ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Good morning Dan and PFY committee ❤ I had a bad fall two nights ago. Slipped and Landed on right hip which is one of my TMS locations. Been in a flare since then but am feeding my brain, accurate information such as: there’s nothing broken, my body is healthy, my body is a healing machine! And this is temporary. Had One of my best weeks since this journey started. Last week I had three or four days of really minimal symptoms during the day. 🙏Symptoms would come back like clockwork around 7 PM. I know it’s predictive coding. Just not sure how to turn that around. Love to all - we got this!🙌
Change the expectation. Instead of expecting it like clockwork - begin expecting and believing it doesn't need to show up on schedule or at all. Two things you can focus on: ruclips.net/video/sE3_cs7YgCY/видео.html
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
My right arm was badly injured 10 years ago. I healed, of course, but the chronic pain remained until I discovered Dr. John Sarno and then youI. I owe you a debt of gratitude for your daily videos. I signed up for guitar lessons and visualized it going well. After my first lesson, my arm pain flared. I looked at my arm and said out loud, "You can't believe I just did that to you, can you." With this flippant approach, the pain had faded by bedtime. I now practise guitar daily with no issues. (I'm not very good at it, but that's another story.) 😊
I love this!!! Thank you for sharing
Great example of not buying into the fear.
This is exactly how it worked for me. I had a diagnosis of ME/CFS and fibromyalgia. I just want to say something about 'fatigue'. When you say 'fatigue' it sounds very harmless, like a person is just tired. But the symptom wasn't like that. This 'fatigue' is rather total exhaustion than feeling tired. To a point that I could hardly function and had to give up my job.
For me it went even worse when I got a heartrate monitor (recommended by a lot of people) to make sure not to get over a certain heartrate or I would get PEM the next day. There was so much fear! I will be in a wheelchair in 20 years if I constantly overdue it etc.
You were the first one who I stumbled upon here on RUclips and I heard about TMS for the first time.
I am so grateful for that. I no longer have fear to overdo things. I don't even think about it anymore. Thanks Dan!
Thsnks for sharing this! I come from this world too and totally agree with everything you said! Im so glad to hear of your improvements!
Love to hear of your progress. Thrilled to be a part of your journey.
If you ever want to share your story, you can get on my Success Story calendar here: TalkWithDan.com
This video is what I NEEDED. I was feeling worried about doing all my plans for Christmas in case I felt worse and had to cancel some of them as I have quite a few social events planned (more than I’m used to after 3 years of cfs). And now I feel like I am actually capable of doing them! Before I watched this video I was imagining myself struggling to attend, worried if I could even do a few social events in one week, worried that I wouldn’t be ‘pacing’ well enough, and then feeling rough over Christmas/New year because of it. Your videos are actually life changing. Thank you so much! ❤️
I’m in my 17th year of being unemployably sick with “Lyme/Cfs”. About 14 months ago I entered a more severe category where I could only get up to do the most basic things like use the restroom (bedbound). Previously I was already housebound and semi bedridden. I’m 5’9” & 106 lbs.
A few months ago, I got the idea that I would try to tackle this illness the same way anxiety sufferers do - which is “exposure therapy” (because I read Claire Weekes work). At first it went terribly because my CNS was just screaming to stop… and it was so daunting that I gave up at that time… but I tried it again a little over three weeks ago. …just gradually I would get up, walk, and *absolutely disregard* the symptoms both while I was doing the activity, and especially after…because that’s when they would rage.
Today I mowed the back yard, which is outrageous if you know the pathetic state I was in a month ago. I have no doubt that I’ll keep improving and my improvement will be dramatic because I finally understand that the symptoms are driven by *attention* and rumination. Within less than 3 weeks, my dissociation (dp/dr) was basically gone. My fatigue is improving every day. The first couple weeks, I felt like I would pass out at any time during the simplest activity. …now I hardly notice it. Yes, I’m still fatigued, but it’s not nearly as bad.
I’ve been in the brain retraining arena for about 5 years now. I bought Ashok Guptas program and then DNRS… but for some reason, I couldn’t grasp it… but this time something clicked for me. I’m not endorsing any program, and if I could go back in time and advise the suffering me, my advice would just be, get up and totally disregard your symptoms (dizziness, pain, fatigue, neuropathy, fasciculations, numbness, etc…) just look past symptoms like you look past drops of rain on your windshield when driving. Giving attention to the symptoms amplifies them and feeds an automatic future amplification of them… starving them of any attention slowly allows a minimizing of them in the future.
Sorry this was long but I hope it helps someone. It’s so simple once you get it… once you stop believing the brain bs. Thanks for the great content and ideas, Dan.
100% ❤️🫶 thanks for sharing, I was similar to where u were 7 mths ago . I found Dan's utube channel, then I did the lightning process (and Luke u, I'm not endorsing any program it's just what I did) it seemed impossible to leave the house let alone do a 3 day course. But the knowledge and tools I learn that are VERY SIMILAR to what dan teaches was a massive turning point. I'm at a point now where I'm starting to think about doing part time work. 7 mths ago I was unable to shower myself or was my own hair or talk for more than 15 -30min . Safety is the key
@@meganobrien1019 That’s awesome, Megan! I suspect the Lighting Process was the first, or at least one of the first courses using brain retraining. I think the “creator” of DNRS initially did the Lighting Process and that’s where she got the main exercise. I’m hoping you’ll make a full recovery and be able to start working again soon. I kind of feel like the programs I did were way too overcomplicated and it can actually prevent people from recovering because they think “I need to do this, and this, and this…” when the basic tool is just knowing you’re fine and disregarding symptoms/breaking thought loops. Best wishes to you and thanks for writing. 🍻
What an amazing story of recovery Andrew. You proved that you were unafraid and when your brain got that message, it perceived less danger and symptoms settle down. Wonderful. If you haven't seen my fast start playlist yet, check it out. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
@@AndrewGonzalesArtistry thanks so much for your kind words Andrew, and yes i totally understand /agree what u are saying i think alot of those programs being a bit overcomplicated (i think the simplicity of LP is what worked for me 👍) and sending u all the very best for your recovery aswell, your a inspiration !! 👌😊🦄
@@PainFreeYou Perhaps Andrew would do a success story for you Dan? He sounds an amazing person to speak of his recovery to all. Great job Andrew so inspiring.
i am recovering from ‘cfs’ and this fear of ‘doing too much’ is ingrained in this community but the TMS approach has been the key for me x after 3-4 months of almost no symptoms i am niw easing back into very gentle exercise so of course my brain is very worried about this!! 😂 trying to follow your advice Dan, did quite a lot yesterday, fatigue flared but just accepted and didn’t freak out, better this morning, just painted the fence 🤷♀️ thanks Dan xx
Super proud if you. You will get through this. You are doing amazing.
@@PainFreeYou thanks so much Dan! your videos/advice have been so helpful for my recovery ❤️
"Expect the best" ~ words I am learning to live by. You are a HUGE blessing in my life, thank you!
You are so welcome!
My sister has MS and she lives by the "spoons metaphor" prevalent in the ME/CFS community. Which she strongly advocated for me to adopt (with good intentions). On my journey with TMS (I've let go of the unhelpful Long Covid label) I came to the conclusion that the very thing that was protecting folks, a finite number of energy spoons, was also the same thing imprisoning them (in fear). So I am so pleased to hear you say what I have been thinking for quite a few months now. To let go of "oh no I have exceeded my daily step limit.. I am going to pay for this" and to pre visualise "I am going to have a lovely long walk in nature" instead.
Yes! This is the same for Me-the spoons theory was actually creating way more fear and doing more harm than good 💯
Thank you for sharing your insight and experience with this topic. I appreciate you.
Wauw Dan, this is so true. Thank you for you’re insight. Living with long covid for over 2 years and realizing now I have been brainwashed with al the therapy etc. But I am and working on it now to get back on track with confidence.Thanks from the Netherlands ❤
You are very welcome.
It’s called an adjustment period . When you do things symptoms go up as the ns finds balance . It’s how you respond to the symptoms during the symptoms that build resilience
I followed pacing to recover from long Covid, but I was also continually and very slowly Increasing my activities. If it caused a flare I would take a step back and then start again. It took a year but I am now fully recovered.
What were you symptoms? I’ve long covid for two years. My symptoms are shortness of breath and chest tightness.
@@nahidtahira9900 those were among my symptoms. I also had adrenaline surges which caused tremors, insomnia, numbness and panic attacks. I had chest pains and pots symptoms too.
Wonderful.
It works Dan. It works!!! Fabulous advice. Full of wisdom. It’s working for me and turning my life around🎉♥️
Boom! Love to hear that.
Wow, yes I wish I knew this when all my weird symptoms started over a decade ago 😃 So grateful for you and your simplicity in explaining this in such a kind and loving way!❤️ It makes such a difference and I am finally seeing sustainable results 🥰 Thank you Dan ✨🙏🏼✨
You are very welcome.
😊
Love your fake smile! It made me SMILE!
I sit with pain and have to since I work in sales but I eventually say when I remember because I get busy and forget “I am ok, I am not in danger and sometimes that I am not damaging my body”. Very hopeful that my stubborn brain eventually will get the message. I do the things I want even with symptoms. Praying for all 🙌🏻
Thanks Mr. Dan for everything.
I agree. I work with this especially with my cptsd clients, as people get huge boom bust cycles from ingrained patterns of huge fight flight or freeze in their system. I use the idea of 'organic thresholds' not pacing. Going gradually into easeful stretching out into something we want to do (watching the should!) and attune to your body over time (not hypervigilance) of its needs for food, play, rest, more movement etc. And people return to their rhythms of regulation. Pacing from fear is like counting 'spoons' which is hyper vigilance. Organic thresholds is the inhale and exhale of our innate health, and comes from empowerment too not fear. It can take some time for people but consistency is what I emphasise. Rather than any pushing or totally ignoring the body (which is common in CPTSD as people are often dissociated). And make it FUN, things we WANT to do from empowerment. I was sick for decades and have been well many years now
Thank you for sharing your experience.
LOVE THIS VIDEO 🎉
Your channel is SO helpful and important. Thank you so much for all your content, it’s helping me tremendously.🙏🏻
Happy to help!
Thanks Dan
Today I told myself I will acknowledge my symptoms but immediately set them aside and do what want to do with little thought for them.
By and large today was a great day. It wasn’t as hard to do as I thought it may be. It’s take a minute or so of pondering the symptoms but shortly after I’d move on. Before I knew it an hour had past and I hadn’t considered the symptoms. Rinse and repeat all day and…. What do ya know, but day’s end I felt pretty good for most of the day.
Now, to do the same tomorrow! I’m looking forward to it! Bring it!
Awesome implementation. Amazing what the proper mindset will do.
This is a great video. My take away is whatever we do or don't do- it's all about the intention. And our beliefs- so if we believe there's a hard limit- then there is- in our minds. If keep our selves open to out come and having a positive intention , then that becomes our reality. Thank you and much love, beth m
Yes, the intention is huge.
My challenge right now is fear of doing things in heat, naturally the hot weather or hot clothing causes heart rate to increase. I’m trying to remind my self of dans video, is my nervous system broken, he says no it’s not it’s just normal symptoms or heat that is amplified by a scared brain
@@ezza1236 It's not the heat. It's the fear of the heat. And...a fast heart rate is not dangerous.
Pacing is a prison. Do the activity you want. Accept any uptick in symptoms that happens, but don’t LOOK for it ahead of time. And don’t give it any fear or attention if things do show up. This will make your nervous system learn that what you did was actually safe. Then, repeat the process again and again, continually pushing your perceived boundaries(because in reality there are no boundaries, just what your overprotective nervous system believes). You’re already ok.
Love this ❤ Thanks Dan!
I totally agree, everything in this video is pretty much how I’ve been able to recover. Not healthy yet but a lot better than I used to be. In an earlier video you talked about thinking of ”doing more” instead of ”doing too much”, l’ve found that helpful as well in changing the perception. If you get anxiety while imagining or doing something, you could try doing buttefly tapping at the same time. It calms me down and even more so if I move eyes from side to side at the same time.
Don’t underestimate the power smiling can have in how you feel. As said in the video, it’s hard to be happy and scared at the same time. I think that I’ve read somewhere that even forced smile causes release of happiness chemicals in your brain
You are very correct. The brain senses the facial positions and assumes we are happy since we are smiling. It works. This video is fun:
ruclips.net/video/QUHl9yxZHKs/видео.html
This video made me get teary 😢. It's what I struggle with the most is pacing. I want to be able to do all the things I could physically before this tms stuff started but not there-yet! Thanks Dan.
My approach will teach you how to expand your capacity with a mindset of safety, not fear.
There is so much misunderstanding about fatigue and PEM from people who have never had the experience of MECFS. Sending love to all those going through this now. ❤
My experience is helping people overcome the fear that they experienced. And once the fear subsides, the fatigue can too. This playlist can help anyone with symptoms.
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
My experience of UK medical departments constantly give out fear based advice. Fear feeds sensations as well as pharma. Sorry but "pacing" does the same for me. Who knows what your "pace" is, obviously you can't run before you can walk. We know what we can do and know to slowly add to it. Great video, thanks
Glad you liked it.
Agreed! I was told I would have CFS/ME for life. They taught me about pacing and crashes and to set timers for every 10 mins to check if I need to rest during any activity 😂
I had it for several years and my life was really limited. I have since recovered and have had a little boy with another baby on the way and feeling just fine 👍🏻
@@kayoss2306wow that is so wrong. Glad you proved them wrong 👏
Just seeing and hearing the word Pacing makes me cringe. It brings back memories of trying to pace and not exceeding my limits. But for me i never knew when id exceed until i crashed bc id apparently exceeded. Even though i still have my symptom i am so glad im out of the me cfs world and in the Safety world. Im expecting the best!
Wonderful Ruthie. Thanks for confirming the concepts in this video.
@@PainFreeYou Ruthie!? I wonder where that came from. The 408 is my old address, but i must have been tipsy if i used ruthie. Hmmm?
@@ruthie408 haha
Pacing as taught in the ME/CFS and LC world is not only about fear and limitations: “Pacing is an active self-management strategy whereby individuals learn to balance time spent on activity and rest for the purpose of achieving increased function and participation in meaningful activities” (Jamieson-Lega et al, 2013). There is an end game to teaching pacing and it’s not about being paralyzed with fear. Pacing is the only thing that has worked for me at all, but I take your point Dan that one has to approach the whole thing with a smile and a bit of indifference. The malaise that follows too much activity has to be viewed as temporary, and patients have to take the long view. Reducing fear can certainly only help!
Thank you for sharing your experience. I know the fear is not intentional, but often what happens as people try to integrate pacing. I appreciate your insight into this.
Thank you. I am doing this work across my whole life, as long covid and cPTSD have led to believing I can't do anything. Retraining like this has been very hard, because the brain believes it is hard.
In my experience, folks told they have long covid often have symptoms from perceived danger, not some lingering illness.
ruclips.net/video/U2wUq7yUq_E/видео.html
ruclips.net/video/AnlnNa_rfZA/видео.html
ruclips.net/video/yMVu_VP_O8M/видео.html
My fast start playlist is a great place to begin:
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Great video 🎉🎉🎉
Thanks Dan, your videos always seem to come at the right time. So I have a question. 🙏
A few days ago I was teaching my youngest son to ride a bike. We started with me walking beside him, then as he improved I was jogging and finally after a couple of days I was actually running. In fact we ended up having a race so I was running as fast as I could. I haven’t run in years and it felt fantastic, like I was flying. 🤗🙏
Unfortunately I’ve spent the last two days in bed. I don’t subscribe to the ‘I over did it’ mind set because I know there’s nothing physically wrong with me, but I’m not sure what to do. Should I pace, which I kind of did, or should I give it 100% any time I can and calmly except any flare ups that may come, rest and then go for it again when I’m able? Obviously you don’t know my particular situation (it’s pain based) so I won’t hold you to it but I’d appreciate any thoughts you may have.
Many thanks. 👍🙏😎
@jeremybrewer3907 Jeremy I had a similar experience last year. I was visiting my little grandsons on a reasonable day where I forced myself to drive the hour there feeling total crap and when I was with them all still felt the same and wondered why I had even gone as not present as so inward focused on me. We went for a long walk and the two boys had their bikes the youngest one not over confident as yet. Whilst he was trying to cycle over some uneven ground he called out to me 'push me Granny' at first I just sort of walked a bit faster pushing him from the saddle but this wasn't enough so I decided to try and run a bit and then I was running faster and couldn't believe myself. On the way back to their house we played basketball in a park and I had snapped back to me!!!! All through that taking the plunge to run with him the fear broke and stayed that way rest of day. Sadly still not had many good days like that but it shows it was all fear and inward focus and scanning. I hope I've learnt something by typing this out to you and it may help you too. 😊 I am planning on returning to swimming this week, terrified last year when I went so gave up. I am going back this week whatever and going to keep going even if one length and float in water, then build up and up.
All that happened was your brain perceived that running and the possible muscle fatigue from the running to be dangerous. Was the pain so severed you couldn't get up? Or were you trying to let the pain settle by resting? Avoidance often teaches the brain something is dangerous.
This video speaks about the best way to handle a flare:
ruclips.net/video/HPkd_Hzw6WE/видео.html
And this speaks about delayed reaction pain:
ruclips.net/video/sHvM_PNfvto/видео.html
@@Julie-iw3mh Good luck Julie. 🙏❤️😎
@@PainFreeYou I tried to stay mobile so forced myself to do various chores throughout the day but the pain and exhaustion forced me back to bed most of the time. Will definitely have a looks at the above links. Thanks Dan. 🙏
Great video! Another problem with pacing - and I know this from many years of experience - is that you are looking for symptoms afterwards diligently, with a microscope almost. Did I do too much? Will I suffer now? If a cfs/me sufferer looks for symptoms, they will find them. Pacing sort of implies this looking for symptoms.
That happened to me too with post-covid fatigue. The teaching around that is so full of fear induction, and it's a huge roadblock to recovery.
But I did recover!
@@laurabehenna7950 Great to hear! I will too!
That is so true!
Great point. Thank you for sharing your experience.
Hi Dan thank you for your beautiful daily videos. I am familiar with pacing as I supposedly had slight whiplash from a fall in Jan. So pacing was recommended to minimize symptoms. I am still in severe pain. Have you experienced anyone with a similar injury that’s not getting better (6months) ? TMS?
The body healed long ago. It's the perceived danger that is keeping symptoms going. This playlist will tell you what is going on and what you can do about it. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Thanks for this video. Pacing and the spoons theory have made me so much worse because it increased my fear. What happened once it tried to implement it, was just that my limits for symptoms to come up decreased. Like WHY if you consider the medical theory... it does not make any sense. My body was perfectly able to go for long walks and now it is not? It really can be a vicious cycle because you decrease and decrease. Luckily I was not for long in this downward spiral so I hope it won't take me too long to get out of it.
Glad you have stepped out of the spiral. Watch my fast start video playlist to learn what's going on and what to do about it. DansFastStart.com
I was cold turkied off Ativan, I've been taking it everyday for 10 years almost...well I had a seizure like thing happen and was taken to hospital and they reinstated the Ativan but that's when this severe pain started and I think it's been 7 weeks now and just yesterday I went grocery shopping with mums help and bought a leaf blower too and did a few other things and woke up today feeling like the worst was about to happen to me, It was dreadful but I pushed on and thought I'll just rake the garden beds for one minute.....3 hours later, tears, yelling and expletives etc...the garden looks absolutely beautiful and I'm proud of myself. I got pain shooting through me, worst on my right arm but I'm giving it my best and I ordered craft supplies online. I have Agoraphobia too so going out was a double major win. You can do this, I know you can and thank you for reading my comment 💜 much love to you.
Energy builds upon energy!!!!!!!!
My fast start playlist may be beneficial to review.
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
@@PainFreeYou Thanks so much Dan 🙂 I will definitely check it out. You're awesomeness personified. I really appreciate the work you do.
My new fear is off balance it’s driving me crazy
In turn tension headache….
Happens when getting the washing out the Machine for some odd reason…
It’s in the back of my mind all day like if I do this I may feel woozy just wanna be free again 😢
Did you see the success story and live coaching call I did with Kimberly who's main symptom was dizziness?
ruclips.net/video/RthX6291Sl0/видео.html
@@PainFreeYou oh no I didn’t il have a look thanks Dan xx
Thanks for this video! Coming from the fibromyalgia/m.e./cfs world for 7 1/2 yrs. It does become very intrenched. I feel i have gotten better with it all using your principles and I have made some good improvements, but the mindset I came from still likes to pop up. Doing the pacing approach I became very fearful of a ton of things. Even walking for 3 min would make be think I was going to crash. I am now waking 15 min and am not scared of it. I think it will take time to totally get out of that mindset.
I do better with the fear by gradually adding things in.
Love it.
Thanks Dan! I am able to take a ride on a bus with this gradually exposure technique! I finally know that bumps in the road and things like that isn’t going to harm me and that I can sit like anyone. It is still a process but I am getting there ❤️ Only thing I find hard is when things don’t go as I plan or visualize, like a busride who is longer than I planned or maybe someday the place I am always sitting is gone or I have to stand. Than scary feelings starting to get me again. Do you have advice for that? For when you’re out and have to adjust what you planned? Thanks for all!
ruclips.net/video/sE3_cs7YgCY/видео.html
How about someone with CFS who did not learn from anybody except their body's experience that if exceeding your limitation "you will pay for it". Makes it really hard to believe otherwise then?
Ty
Regardless of how you learned the limitations, your brain will still respond to the approach I suggest. There is zero downside to consistent messages of safety, expecting the best and responding with as much calm, clarity and confidence as possible. My playlist is a good place to do a deep dive:
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
I gained a lot weight because I have not been able to be consist because I would get so fatigue a day later but at the time I did not know what was wrong with me.
This playlist will help. ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Now that I know I have CFS I don't have to be afraid of exercise - I got so fat from lack of exercise
If visualizing the activity makes me feel anxious, I see it as proof of PDP
Visualize how you want to feel during the activity, the benefits of the activity, the posture and the relaxed body during the activity instaid
Yes, exactly.
Hey Dan is there a time period of how long it takes to convince the brain that the activity you are doing is safe. When does the brain say okay fine I believe you
There is no set timeframe. It will happen when you have successfully neutralized the fear with accurate knowledge and a deep understanding of how the process works. Watch my playlist to drill the fundamentals.
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
My trex drum show is getting better. So basically that’s hard evidence that it’s bpd if the symptoms gradually get worse in the days after doing the perceived feared activity. Usually the fatigue would get worse with everything I would do in the days after the trex drumming. That’s more proof
@@ezza1236 Delayed response symptoms are definitely proof that the brain is creating the symptoms.
@@PainFreeYoulove yah Dan
I know chest pain and shallow breathing is Jjst another symptom but can you make a video on chest tightness and burning. Jjst an idea that would be a good video, I think this is a massive Tms symptom that I haven’t seen you make a video on.
@@ezza1236 If you have had your heart checked and it's fine - then the location of the pain is not significant. I'll add that to my list of possible topics.
Drain the brain of pain
❤
Could you speak into if graded exposure doesn’t work for you and seems to crate more fear?
The best success I had with physical pain was throwing myself back in fully while communicating safety and embodying indifference if sensations arose. And that has worked ace for me.
With tiredness, it’s something I’m still shifting with. pacing was an old behavior and seems to bring up sadness and frustration if I think about going back there so I’m doing the same as I did with the pain - living my life and flowing when I feel like resting or just having a more low key less active day.
I could do more visualization though so that’s a good reminder
I had a similar experience when trying to get over food intolerances. Trying to add foods gradually just made me hyper aware. It added so much pressure and attention, and was depressing and hard. Then after finding Dan's channel I suddenly, in a wave of confidence, just started eating everything again one day, and fortunately that confidence lasted for a few weeks, enough to get me over the hump. Things are still a little rocky, but it's been several months now and I'm still eating everything and it's going better than I could have dreamed.
However, I'm more stuck with my general fatigue and brain fog and those kinds of symptoms. I'll have days where I know I'm okay, but as soon as I hit a bump in the road I lose my safety mentality and return to pessimism and hypervigilance, sometimes without even realizing it for a while, since it's such a familiar way to feel for so many years. And it often takes a while to get it back. Still working on that one.
Do whatever approach allows you to have the least fear. Not everyone is the same. My playlist covers most of my core concepts:
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
You are on the right path. Keep going. Not everyone is the same. My playlist covers most of my core concepts:
ruclips.net/p/PLRJmnkn2kTTIl4frNvmpenr49xcTmVl2H
Good morning Dan and PFY committee ❤ I had a bad fall two nights ago. Slipped and Landed on right hip which is one of my TMS locations. Been in a flare since then but am feeding my brain, accurate information such as: there’s nothing broken, my body is healthy, my body is a healing machine! And this is temporary.
Had One of my best weeks since this journey started. Last week I had three or four days of really minimal symptoms during the day. 🙏Symptoms would come back like clockwork around 7 PM. I know it’s predictive coding. Just not sure how to turn that around.
Love to all - we got this!🙌
Change the expectation. Instead of expecting it like clockwork - begin expecting and believing it doesn't need to show up on schedule or at all. Two things you can focus on: ruclips.net/video/sE3_cs7YgCY/видео.html