The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain
by Alan Gordon
added by Harold T. Harper · updated 1d ago
by Alan Gordon
added by Harold T. Harper · updated 1d ago
“Safety” is our watchword. I want you to always keep safety in mind as you do your own somatic tracking. Every component of somatic tracking is designed to reduce feelings of danger and foster a sense of safety. Mindfulness is a way to view your pain without judgment or fear. Safety reappraisal reminds your brain that these sensations aren’t danger
... See moreHarold T. Harper added 4mo ago
The first component of somatic tracking is mindfulness. Many people associate mindfulness with meditation or Eastern philosophy, but it’s actually quite simple. Jon Kabat-Zinn, who helped popularize mindfulness in the West, defines it as “paying attention, on purpose, in the present moment, non-judgmentally.” And that’s exactly what Janet is doing
... See moreHarold T. Harper added 4mo ago
As you explore this tight, pulsing feeling in your back, remember that there’s nothing to fear here. Neuroplastic pain is actually a safe sensation. It’s just your brain overreacting to neutral, safe signals from your body.
Harold T. Harper added 4mo ago
When I first began leading patients in somatic tracking exercises, I noticed a common theme. While paying attention to their pain, many of them looked at it with intensity and a laser focus. They watched it like a hawk. And nothing about a hawk’s burning gaze says safety. But there’s another way to pay attention. A less intense way. Like when you’r
... See moreHarold T. Harper added 4mo ago
That’s outcome independence—when we’re able to feel successful regardless of the outcome. The doing is more important than the result. And we want to approach somatic tracking the same way.
Harold T. Harper added 4mo ago
When you pay attention to your pain mindfully, you’re observing it without fear. Neuroscientists have shown that mindfulness increases feelings of safety by deactivating the brain’s fear circuits. This disrupts the pain-fear cycle and helps your brain interpret signals properly.
Harold T. Harper added 4mo ago
Okay, that’s actually a good thing, because we want to explore your pain. So I’d like you to get comfortable . . . close your eyes . . . and bring your attention to your back. All we’re doing is exploring the sensation of pain in your back. You don’t need to get rid of the pain, you don’t need to change it—you just need to observe it.
Harold T. Harper added 4mo ago
That’s the plot of The Wizard of Oz, but it’s also the plot of Pain Reprocessing Therapy. Neuroplastic pain feels great and powerful. It certainly hurts like it’s great and powerful. It seems scary, like it’s caused by something dangerous in your body. But it’s not actually dangerous. Once we expose it as a mistake made by our brains, it loses its
... See moreHarold T. Harper added 4mo ago
Our goal is to pay attention to the pain without fear. But that can be hard when we’ve feared the pain for so long. The second component of somatic tracking is sending messages of safety to your brain. This technique, known as safety reappraisal, has been shown by scientists to significantly decrease fear.
Harold T. Harper added 4mo ago