Alex Klassen, MSW, RSW, Anne Hampson, MSW, RSW, Tanner Murtagh, MSW RSW 

Neuroplastic pain and symptoms happen through a learning process; the brain becomes overprotective and sensitive to particular triggers and conditioned responses. The good news is, this can also be unlearned¹.

Our Somatic Safety Method course provides a complete menu of evidence-based brain retraining tools, including mindfulness practice, somatic tracking, Qigong movements, breathwork, voicework, graded exposure, emotional exploration and expression tools, and a trauma release exercises.

Whether you're engaging in brain retraining using our course, or another resource, this post will provide you with 8 essential tips and tricks to keep in mind.

#1 Short-Term vs. Long-Term

Of course, the goal of our healing work is to reduce pain and symptoms. However, to reach this long-term goal, we need to focus on the short-term goal of creating safety. Every time we foster safety during an exposure to a part of our body, or an activity our brain finds dangerous, it creates a healing win. It is like the stock market; small wins stack up over time, leading to big change².

#2 Lower the Intensity Level

We often respond to pain/symptoms with intensity. This can look like hyper-vigilance, trying to fix/solve it, or becoming very upset. Responding with intensity leads to nervous system dysregulation, causing our pain/symptoms to remain stuck or increase. We need to catch intensity when it happens! It can be helpful to take a breath, focus on more pleasant sensations in the body, foster a light and easy attitude, and then shift back to our preferred point of attention.

#3 Reframe Control

We can’t directly control our level of neuroplastic pain/symptoms in the short-term. However, we can take control of how we respond, shifting our nervous system state and thinking patterns. If you notice yourself trying to control pain/symptoms during somatic tracking, try to:

• Remind yourself of the evidence you've gathered for your physical safety
• Exhale and imagine letting go of control, loosening the grip
• When you inhale, tighten your fists or muscles, and as you exhale slowly loosen your sense of tension and control
• Shake out your arms and legs and loosen up the body
• Remember, it’s all about safety - this reduces pain/symptoms over time

#4 Be Curious

You can't be curious and fearful at the same time! When we’re curious about our pain/symptoms, we increase ventral vagal (safe and connected) energy. Allow yourself to become deeply interested in the sensations. Wonder what your brain is trying to protect you from right now. Observe how your brain creates sensations, describe it with creative language, watch it move and shift, and notice other changes in your body/mind as you practice this. 

#5 Shift into a Regulated Nervous System State

It is an ideal time to do mind-body healing practices when you’re already in a state of safety, connection, calmness, ease, or joy. Alternatively, you can first cultivate a calm, present moment posture by engaging in somatic practices or breathwork, prior to increasing your exposure to movement or activity. More regulated energy leads to more healing wins!

#6 Use Informal Somatic Tracking

We recommend formal somatic tracking, using the guided audio/video practices. But, informal somatic tracking can be helpful as well!

• Curiously feel body sensations while:
• Doing a hobby you enjoy
• Playing with an animal or your children
• Walking or sitting in nature
• Watching a fun or light hearted TV show

#7 Somatic Play

Prevent yourself from making brain retraining practices a chore. Too much pressure will cause difficult emotions and nervous system dysregulation to build up before or during brain retraining. Somatic play means being creative, being interested in the brain/body, and staying positive! Bring forth your child-like side to make the brain retraining silly, light, goofy, and fun. 

#8 Consistency

While we don’t want to be INTENSE about our brain retaining, it is important to make it consistent. Retraining happens when we stack up healing wins, over time. Try your best to engage in somatic tracking every day!

References:

Ashar, YK et al. (2021). Effect of pain reprocessing therapy  vs placebo and usual care for patients with chronic back pain: A randomized clinical trial. JAMA Psychiatry. Sep 29:e212669. doi: 10.1001/jamapsychiatry.2021.2669.

Pain Reprocessing Therapy Center (2021). Pain reprocessing therapy training.