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Resources

Use these helpful self-management tools to help take control
Relaxation and movement exercises to do
  • 5 of the best exercises you can ever do​
  • Audio Meditation - Visualize your Pain​ (9:54)
  • Guided Imagery for Pain Relief (9:55)
  • Guided Imagery Practice For Pain (9:43)
  • ​Mindful Breathing (Mayo Clinic)
  • ​Mindfulness Bell - A 5 Minute Mindfulness Meditation (5:24)
  • Mindfulness exercises
  • Mindfulness for Physical Pain
  • ​Passive Muscle Relaxation (37:28)
  • Progressive Muscle Relaxation to Manage Anxiety and Stress (15:00)
  • Sleepy Time Sensation (YouTube channel of soothing sounds)
  • ​Tai Chi Chih - Joy Through Movement (50:08)
  • Yoga For Chronic Pain | Yoga With Adriene (25:33)

Skills to learn
General
  • 50 ways to live well, despite pain (my paper)
  • Control what you can control (my paper)
  • Self-Management of Chronic Pain
  • Tips for better sleep (my paper)
  • Tips for people living with chronic pain - add your suggestions to the bulletin board (my project)
  • ​Tools for recovery – Plan for Flare ups  (Chronic Pain Champions member)
  • Self Management (U.S. Department of Veterans Affairs)
Acceptance
  • Hopping Off the Pain Merry-go-round (my article)
  • Pain and Me: Tamar Pincus talks about chronic pain, acceptance, and commitment (3:06)
Changing thoughts, feelings, and behaviors
  • Brief Cognitive Behavioral Therapy for Chronic Pain: Patient Guidebook (Department of Veteran's Affairs)
  • Cognitive Restructuring Worksheet
  • DIM SIM Therapy​
  • Doing What Matters in Times of Stress: An Illustrated Guide
  • How Cognitive Control Can Boost Well-Being
  • How to Stop Your Pain with Your Mind​
  • Managing Chronic Pain: A Cognitive-Behavioral Therapy Approach​
  • Positive thinking: Stop negative self-talk to reduce stress​
  • Protectometer- DIMs & SIMs​ (10:54)
  • Replacement Thought Examples
  • Top 10 Ways to Reduce Anxiety
  • How To Use CBT Thought Records To Change The Way You Feel
  • What is CBT?
Pacing & goal setting
  • Activity Pacing
  • Activity pacing: moving beyond taking breaks and slowing down
  • Chronic pain self-management: Pacing and goal setting
  • Goal Setting for Pain Rehabilitation​
  • Pacing For Pain
  • Pacing – how to manage your pain and stay active
  • The role of avoidance, pacing, and other activity patterns in chronic pain
  • Tools for recovery – Boom or bust vs pacing​ (Chronic Pain Champions member)
  • What Goals Have You Set Recently? (my blog post)
Resilience
  • 10 Habits of Highly Resilient People
  • How to Build Resilience and Boost Your Mental Health
  • What Chronic Pain Has Taught Me About Resilience - Dr. Trung Ngo (16:49)
​Forgiveness and gratitude
  • 13 Most Popular Gratitude Exercises & Activities
  • The importance of forgiveness and gratitude (my blog post)
  • How to Forgive in Six Steps
  • 13 Most Popular Gratitude Exercises & Activities
  • A Grateful Day with Brother David Steindl-Rast (5:22)
  • The power of forgiveness (3:28)
  • How to Forgive Someone Who Traumatized You 
  • Your 5-day gratitude challenge: 5 exercises to increase your gratefulness
Other 
  • How to Move Patients from Passive Management to Active Self-Management (my article)
  • 12 Reasons To Be Happier - Dr. Amit Sood, Mayo Clinic (5:05)​
  • Anger management: 10 tips to tame your temper
  • Breathe to Heal | Max Strom | TEDxCapeMay (18:32)
  • How to Humor Your Stress | Loretta LaRoche | TEDxNewBedford (20:50)
  • Lift up your everyday with Occupational Therapy (OT) Life Hacks
  • ​Neuroscience shows listening to music has kind of the same effect as meditation
  • Self-Compassion Guided Practices and Exercises​
  • Supported Self-Management—From a Lived Experience Perspective
  • Use mindfulness to cope with chronic pain
  • Understanding The Difference Between Pain and Suffering
  • When Chronic Pain Leads to Chronic Anger

Read these books/guides
  • Back in Control - Dr. David Hanscom (Chronic Pain Champions member)
  • Chronic Pain Rehabilitation: Active pain management that helps you get back to the life you love - Evan Parks (Chronic Pain Champions member)
  • Chronic Pain Won't Stop Me: Tools to Make the Most of Life, Despite Chronic Pain - Tom Bowen (my free e-book) - highly recommend!
  • Living Well with Chronic Pain - U.S. Pain Foundation (free e-book)
  • Living well with pain - Ben Cormack (free e-book)
  • Mayo Clinic Guide to Fibromyalgia - Mayo Clinic
  • Mayo Clinic Guide to Pain Relief, Second Edition - Mayo Clinic
  • Navigating Pain - New Zealand Pain Society ​(free e-book)
  • Nothing To Fear. Just A Noise In My Ear. - Tom Bowen (my free tinnitus e-book for children)
  • Pain Guide - University of Michigan Chronic Pain and Fatigue Research Center (free digital guide)
  • Pain Management Guide Book - The Honest Physio (free e-book)
  • Pain Toolkit - Pete Moore 
  • Restoring Venus: A Journey from Chronic Pain to Possibilities - Amy Eicher (Chronic Pain Champions member)
  • Stories of Hope: For those who want to learn to live well with pain - Amy Eicher (Chronic Pain Champions member)
  • The Chronic Pain and Illness Workbook for Teens​ - Dr. Rachel Zoffness (Chronic Pain Champions Member)
  • The Explain Pain Handbook Protectometer - Dr. David Butler and Professor Lorimer Moseley
  • The Mayo Clinic Guide to Pain Relief - DVD Course - Mayo Clinic
  • The Pain-Free Mindset – 7 Steps to Taking Control & Overcoming Chronic Pain - Dr. Deepak Ravindran
  • The Pain Survival Guide: How to Reclaim Your Life - Dr. Dennis Turk & Dr. Frits Winter
  • The Painful Truth: The new science of why we hurt and how we can heal - Dr. Monty Lyman
  • The Pain Management Workbook - Dr. Rachel Zoffness (Chronic Pain Champions member)
  • Unlearn Your Pain - Dr. Howard Schubiner

Read my articles
  • How to Move Patients from Passive Management to Active Self-Management
  • A Letter to Pain Providers: 10 Do and Don’t Tips from a Chronic Pain Patient 
  • We Have a Chronic Pain Problem, Not a Prescription Opioid Problem 
  • Are You Missing Two-Thirds of Your Potential Pain Treatment Plan? 
  • Five things I wish I knew earlier in my journey with chronic pain 
  • Hopping Off the Pain Merry-go-round 
  • My Time at the Mayo Clinic Pain Rehabilitation Center 
  • Stop Whining and More No-Nonsense Tips from a Chronic Pain Champion​​ ​
  • ​Living With Chronic Pain: ‘Suffering Is a Choice, and I Choose Not to Suffer’ (GoodRX article about my experience)
​
Watch and listen (videos and podcasts)
  • Central Sensitization Syndrome (CSS) - Dr. Christopher Sletten (22:19)
  • Chronic Pain: A New Perspective | Georgie Oldfield | TEDxUniversityofManchester (18:06)
  • Chronic Pain - Is it All in Their Head? - Dr. Daniel J. Clauw (1:54:18)
  • Dr. Rachel Zoffness on the Science of Pain: Myths, Truths, and Understanding - Finding Mastery  (1:05:44) 
  • Chronic Pain Management – Non-drug therapies - Dr. Daniel Clauw (18:59)
  • Compass Opioid Stewardship - Learning to Champion Chronic Pain​
  • Dolorology (PAIN) with Rachel Zoffness (1:34)
  • Getting a Grip on Pain and the Brain - Lorimer Moseley (40:41)
  • Let's Talk About Pain - Dr. Andrea Furlan (a series of informative videos)
  • Making Sense of Disabling Back Pain - Peter O’Sullivan Koadlow Lecture 2021 (1:30:29)
  • Overcoming fear of movement in osteoarthritis - Joint Action Podcast (44:03)
  • Pain and Me: Tamar Pincus talks about chronic pain, acceptance, and commitment (3:06)
  • Pain Rehabilitation Center: Mayo Clinic Radio (9:44)
  • Pain, the Brain and Your Amazing Protectometer - Lorimer Moseley (1:23:09)
  • Pain Psychologist Dr. Rachel Zoffness - Radically Genuine Podcast (1:03:19) 
  • Protectometer- DIMs & SIMs​ (10:54)
  • Tame the Beast – It's time to rethink persistent pain - Lorimer Mosely (5:00)
  • The BEST WAYS To Heal Chronic Pain & Trauma WITHOUT Medication | Howard Schubiner 
  • The Hardest Pill to Swallow | Tracy Jackson | TEDxNashville (18:44)
  • The Truth About Managing Chronic Pain (w/Dr. Rachel Zoffness) - ZDoggMD (1:39:10) 
  • Treating Pain Using the Brain - David Butler (1:15)
  • Understanding pain & what to do about it in less than 5 minutes - VA (5:00) 
  • Unlocking the Medicine Box in Your Mind - Dr. Beth Darnall (37:42)
  • What Chronic Pain Has Taught Me About Resilience - Dr. Trung Ngo (16:49)
  • TEDxAdelaide - Lorimer Moseley - Why Things Hurt (14:32)

Find a pain psychologist
  • American Association of Pain Psychology​ - offers a search feature to connect with a pain psychologist 
  • Psychology Today - offers a search feature to connect with a psychologist 

Find a pain rehabilitation program
Please review and compare programs before attending - not all programs are the same. Interdisciplinary programs based on the biopsychosocial model with an emphasis on self-management are the gold standard. Learn more about ​interdisciplinary treatment and read about my experience at the Mayo Clinic.

In the U.S.
  • Brooks Pain Rehabilitation Program - Florida
  • Cleveland Clinic Chronic Pain Rehabilitation Program - Ohio 
  • Dartmouth-Hitchcock Medical Center Functional Restoration Program - New Hampshire 
  • Functional Restoration Program at Ochsner Baptist - New Orleans 
  • John Hopkins Pain Treatment Center - Maryland (interdisciplinary)
  • Mary Free Bed Pain Rehabilitation Program ​- Michigan (Chronic Pain Champions member)
  • Mayo Clinic Pain Rehabilitation Center - Minnesota, Florida, Arizona (interdisciplinary) the program I attended - highly recommend! 
  • MUSC Health Pain Rehabilitation Program - South Carolina 
  • Nebraska Medicine Chronic Pain Management Program - Nebraska
  • Shirley Ryan AbilityLab - Illinois 
  • Stanford Pain Rehabilitation Program - California
  • ​University of Toledo Pain Rehabilitation - Ohio

Outside the U.S. 
Australia
  • Painaustralia - listing of pain therapies, programs, and resources
  • Albury Wodonga Health Chronic Pain Management Program 
  • Mt Wilga Private Rehabilitation Hospital
Canada
  • Michael G. DeGroote Pain Clinic 
  • Toronto Academic Pain Medicine Institute
  • Transitional Pain Service
England
  • Bath Centre for Pain Services
  • Guys and St Thomas' Pain Management and Neuromodulation Centre 
  • Manchester Pain Service​
  • Royal National Orthopaedic Hospital UK Pain Management & Active Back Programmes
  • St George Chronic Pain Self-Management Pain Service
New Zealand
  • Practical Interdisciplinary Pelvic Pain Intervention​

Download these apps - many are free!
  • ​1step2life (Chronic Pain Champions member)
  • Aivo  (Free - Android/IOS)
  • Bellybio (Free - IOS)
  • Breath2Relax (Free - Android/IOS)
  • Breathly (Free - Android/IOS)
  • Calm 
  • Curable
  • Headspace
  • iBreathe (Free- IOS)
  • Mindfulness Bell (Free - Android/IOS)
  • Mindshift CBT (Free - Android/IOS)
  • My Health Story
  • Smiling Mind (Free - Android/IOS)
  • ​The Breathing App (Free - Android/IOS)
  • UCLA Mindful App (Free - Android/IOS)

Get the news
  • Pain News Network
  • Practical Pain Management (I'm a patient advocate on the Practical Pain Management Editorial Board)
  • Relief: Pain Research News, Insights, and Ideas (IASP Pain Research Forum)
  • Science Daily Pain Control News
  • Stat

Hear the latest (podcasts)
  • Airing Pain​
  • Back in Control (Chronic Pain Champions member)
  • Compass Opioid Stewardship​ (produced for clinicians, but useful information for patients, too)
  • Courage for Pain (Chronic Pain Champions member)
  • Empowered Beyond Pain 
  • Feel Better. Live More.​
  • Joint Action​
  • Modern Pain Care
  • Pain Reframed
  • Radically Genuine Podcast​
  • The 15 Minute Pain Experience (Chronic Pain Champions member)
  • The Knowledge Exchange (Chronic Pain Champions member)
  • ZDOGG MD
​
Listen/read/watch my interviews 
  • Book Plug - Chronic Pain Won't Stop Me​ (Part of Footsteps Festival 2021)
  • Compass Opioid Stewardship - Learning to Champion Chronic Pain​ 
  • Good Rx
  • Modern Pain Care interview (Podcast episode with Dr. Mark Kargela about my experience)
  • Pain Toolkit 
  • The 15 Minute Pain Experience (The Chronic Pain Experience)
  • The 15 Minute Pain Experience (Community for the win)
  • The Knowledge Exchange

Visit these sites
  • American Chronic Pain Association
  • American Migraine Foundation
  • American Sleep Association
  • American Tinnitus Association
  • Australian Pain Management Association
  • Back in Control
  • ​British Pain Society 
  • Chronic Pain and Fatigue Research Center (University of Michigan)
  • Chronic Pain Ireland
  • Compass Opioid Stewardship Program 
  • Flippin’ Pain
  • Institute for Chronic Pain 
  • My Live Well with Pain​
  • National Fibromyalgia Association
  • Opioid Prescribing Engagement Network (University of Michigan)
  • Oregon Pain Management Commission​
  • Osteoarthritis/Arthritis Association
  • Pain Guide (University of Michigan)
  • Retrain Pain
  • Start Your Recovery
  • Tame the Beast
  • The Foundation for Peripheral Neuropathy
  • U.S. Pain Foundation
  • US Association for the Study of Pain

Read these blogs
  • 1step2life blog (Chronic Pain Champions member)
  • Back in Control blog (Chronic Pain Champions member)
  • Chronic Pain Champions blog (check out the archives and categories from the home page)
  • Healthskills blog (written primarily for clinicians, but useful information)
  • Institute for Chronic Pain Coping with Pain Series 

Connect with people
  • Adelaide Pain Support Network​ Facebook group (Adelaide, Australia)
  • Attitude of Gratitude With Chronic Pain Facebook group
  • American Chronic Pain Association local support groups
  • Chronic Pain Champions – No Whining Allowed Facebook group (my group)- highly recommend!
  • Exploring Pain: Research & Meaning Facebook group (geared more to clinicians and pain science but open to patients)
  • Journaling Through Pain Facebook group (Chronic Pain Champions member)
  • National Suicide Prevention Lifeline
  • Opioid, Gabapentinoid, Antidepressant Tapering Support Group Facebook group
  • Pain Reframed Facebook group (geared more to clinicians and pain science but open to patients)
  • People in Pain Network local support groups (Canada)
  • The Knowledge Exchange Facebook group (geared more to clinicians and pain science but open to patients - Chronic Pain Champions member)

Use these templates/forms
  • Medical summary template
  • ​Medicine list template
  • Pain concerns form

Play to win
  • Chronic Pain Champion word search (think how each word applies to your pain journey and how you can champion pain) Online version /Print version
  • Chronic Pain Champion bingo (mark boxes as you complete them each day or use a reminder of tools you can use to manage pain)

Have a laugh (some of my favorite video clips)
  • Airplane Classic Scenes​
  • Back to School - Professor Terguson Loses It Scene 
  • Chippendales Audition - SNL​
  • Fire Marshall Bill at Magic Show
  • Funny signs, headlines, and more (my video)
  • Homes for Every Homebuyer: Trolls - Realtor.com®​
  • Monty Python Olympics
  • More Cowbell - SNL​
  • Weird Al" Yankovic - Fat
  • Weird Al Yankovic - Gotta Boogie (audio only)
  • Weird Al" Yankovic - Like A Surgeon ​
  • ​Weird Al" Yankovic - Living With A Hernia
  • Weird Al" Yankovic - Perform This Way
  • Weird Al" Yankovic - Smells Like Nirvana​
  • Weird Al" Yankovic - Wanna be Your Lover​​
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