I learned the following during my first semester at my university, while in a cognitive-behavioral-chronic-pain-therapy group. I'm sharing them with you in hope that helps someone, anyone. this is taken from cognitive therapy for chronic pain by Beverly E. Thorne. Copyright 2004 by the Guilford press.

the thoughts toolbox

the stress-appraisal-coping model of pain: pain is real, and it is stress related. Your thoughts about pain and stress have an impact on your emotions, your other thoughts, or how you cope, and even your physical well being.

tool one.
Stress appraisal-when confronted with a stressful situation, are you judging it to be a threat, or a loss, or challenge? How did your judgment affect your thoughts and emotion, as well is your response to the stressor?, is there a way you can divide the stressor into more manageable pieces, some of which you could appraise as a challenge?

tool two:
automatic thoughts-automatic thoughts come up in response to stressful situations (including pain), and maybe outside your immediate awareness. With practice, you can recognize automatic thoughts by asking yourself, "what just went through my head?", when your emotion shift or you sense a change in your physical well-being. Automatic thoughts often contain some negative distortions, which make it hard to cope. With practice, you can examine your automatic thoughts for any negative distortions, challenged the distorted part, and construct more realistic alternative responses.

tool three:
intermediate beliefs-intermediate beliefs are "rules" we all hold about ourselves, others, and the world around us. They are the "should", "must", and "ought to" ideas that you believe about yourself, others and the world around us. Pain related immediate beliefs are ideas and attitudes about the pain, your ability to manage the pain, any notions about how the pain should be treated. intermediate belief are harder to challenge than automatic thoughts, but with practice you can learn to recognize negative distortions in these beliefs, or examine whether the beliefs are still serving you, and construct more realistic alternative intermediate beliefs.

tool four:
core beliefs-core beliefs are deeply held ideals we all have about ourselves and our confidence or worth. Pain related core beliefs are often associated with your notion of yourself as a "chronic pain patient" or "disabled" or "ill". building a new core belief system takes time, but with diligence, you can construct an alternative core believe by yourself, as well as a "well person with pain". To do so, remember the "acting as if" exercise.

Tool five:
coping self-statements-coping self statements are emotional "cheerleaders". These positive self statements are used to increase your sense of being in charge of at least some aspect of your pain experience, and to increase your sense of being able to do the tasks necessary to cope. Coping statements can be constructed in response to "frequent-flyer" automatic thoughts. Coping cards can be made with coping self statements on them them prominently displayed in places you are likely to notice them. Make sure you switch the cards occasionally---try different statements, different colors, in different places to display them.

Tool six:
expressive writing-writing about your deepest thoughts and feelings regarding your pain situation can help you clarify and understand them. Particularly with emotions, writing about them can make them seem less scary and overwhelming. Expressive writing is also a way to get your feelings "off your chest". Use this tool whenever you feel the need to do that, or whenever you are confused about your feelings or feel overwhelmed by your emotions. Remember to write only for yourself--don't censor what you have to say, and don't worry about spelling, grammar or crossouts.

tool seven:
assertive communication--we all have wants and needs that we have a right to express directly without apology or excuses. Assertive communication is a great tool to use when you want to share your feelings about something, make a requests, or say no. Practicing assertive communication by planning what you've like to say ahead of time will increase the probability that you will get your wants and needs met. Assertive communication improves the quality of relationships, his recent acted by others, and helps you feel better about yourself. Remember to use "I" statements and assertive communication, and to avoid accusations. If there's a problem, describe it in simple terms to the person involved. Follow-up with a direct request

I will discuss these more in depth as time and my condition allow. I really hope this helps somebody, anybody. Thank you.

Much love and comfort,
DQ

[zutnick]

great post some hope for all chronic pain folks

Originally Posted by zutnick

great post some hope for all chronic pain folks

Thank you, I want to help those in chronic pain. I think by helping others I am helping myself heal.