MODULE 5 THE STRESS AND CHRONIC PAIN CONNECTION

MODULE 5 THE STRESS AND CHRONIC PAIN CONNECTION

INTRODUCTION The causes of chronic pain can be complicated to say the least. And it is safe to say that the entire story of what causes pain is yet to be unravelled. Relieving and resolving it, however, may not be as complicated as what causes it. In this Module, you will be introduced to some surprising myths about the brain and pain connection. You will better understand how chronic pain, like so many other symptoms of stress, often lead right back to negative thoughts, limiting beliefs, and troublesome memories. You will understand why EFT may be the most effective and powerful remedy in your pain-reduction toolkit. Finally, you will be invited to explore numerous tapping doorways that can be entered in order to uncover and alleviate the experience of chronic pain. And, remember to apply what you have already learned about techniques to address those layers of hidden emotions associated with past troublesome events or issues that are likely contributing to chronic pain. THE STRESS-PAIN CYCLE Many people who experience persistent pain are also experiencing chronic stress. Where there is one, there is often the other. In fact, research implies a reciprocal relationship between persistent pain and negative emotional states. There is growing evidence that points to the amygdala as a site for this interaction, and references the amygdala as having the roles of both enhancing and reducing pain and emotional responses to pain. This would explain why the use of tapping to access the amygdala and retrain the brain is often one of the best pain-relieving solutions there is. It also supports why tapping on stressful emotions and events can be so successful in alleviating chronic pain. In our hectic society, people are regularly stressed about money, job responsibilities, relationships, family matters, their future, food consumption, unwanted weight, health issues, and if in pain, the pain itself. As you have learned, stress, in all of it s emotional forms, (anxiety, anger, fear, overwhelm, depression, etc.) releases high levels of the stress hormones cortisol and adrenaline. These hormones then increase the very emotions that triggered them and, in turn, amplify pain. Chronic stress keeps our muscles tense and our nervous system on high alert, both of which add to the intensity of the pain. Does anyone see a vicious cycle going on here? 2

THE BRAIN AND PAIN In this section, we will introduce some of what is now known about how the brain influences pain, and dispel three common myths most people believe about pain. It is our belief that the greater the understanding of pain and its connection to the brain, the better chance of healing and reducing persistent pain. Myth #1: There are pain receptors in our body. FALSE! The brain, not the body creates pain. Pain is always a decision of the brain, not the body. There are no pain receptors in our body. Instead, our body has sensory neurons that carry messages along nerves to the brain, including danger messages. If the brain receives enough information to suggest there is enough of a threat, it will send pain as a means of protecting the body. This leads us to Myth #2. Myth #2: There is a pain center in the brain. FALSE! There is no pain center in the brain. Many parts of the brain weigh in on the decision to send pain, including the parts that are responsible for: 1) Our thoughts: Negative, non-constructive thoughts lead to non-constructive emotions which then increase the influence on the brain s decision to create pain; 2) Our beliefs: I have arthritis, so I can expect to be in constant pain! I will have to live with this pain! There is no cure for what I have! These beliefs about the pain experience, and others like them are also contributors to the brain s perception of danger; 3) Our emotions: It is now known that the brain region associated with emotions never shuts off in people who are experiencing chronic pain. Non-constructive emotions like fear, anxiety, guilt, resentment, sadness, and bitterness weigh in on the brain, and the brain interprets these emotions as harmful. The brain then includes this information in its decision to create pain; 4) Our memories: Our brain remembers movements and situations we have been in that involved pain and stores that information. The brain consults these stored life experiences when deciding to send pain. It is also thought that our central nervous system remembers pain that lasts more than a few minutes. These memories can be so vivid that the brain sends pain well after the injury has healed; 5) Our understandings: The brain also weighs in on what we have been taught about pain, i.e. If I have pain, there must be damage; if there is damage, I will continue to have pain; 6) Body input: The brain receives information from the body in the form of tightness, tension, stiff muscles, and inflammation caused by physical or emotional stress or poor diet. 7) Stress: As you have learned, the greatest 3

contributors to stress are our negative thoughts, limiting beliefs, and troublesome memories, all of which feed the brain information about imminent danger. Therefore, the biggest known factor that informs the brain to sound the pain alarm is stress! When there is enough information sent to the brain from all these sources to indicate danger or harm to the body, the brain decides to send pain. Myth #3: Pain is the result of injury. FALSE! Pain is not an accurate judge of tissue or structural damage. When we first experience injury or physical trauma such as a broken bone or surgery, pain is most likely an accurate judge of damage. However, within three months, our body repairs all injury because our amazing body has the built-in ability to heal itself. After three months, pain is considered chronic or persistent, and the link between damage and pain weakens. At this point, our pain is likely no longer related to damage. Chronic pain is primarily the result of how the brain processes information from the sources noted above. And, much of that information may not originate from the painful area of the body. But still, our brain may perceive we are in danger, and generate pain as an alarm - whether there is tissue or structural damage or not. As you have learned, our internal environment is very important in terms of the state of our overall health. Studies have found that chronic pain may be the result of an internal environment that is compromised. Dr. Joseph Tatta, Doctor of Physical Therapy, Board Certified Nutrition Specialist, and Functional Medicine Practitioner, notes that chronic pain may be due to a less than optimum internal environment and a weak immune system. These factors support chronic inflammation, which is the basis of most health conditions and diseases and, in turn, may enhance the pain experience. He also states that poor lifestyle choices such as lack of exercise/movement, alcohol, nutrient deficiencies, poor sleeping habits, smoking, high sugar consumption, drugs, and poor diet can contribute to chronic inflammation, and thus pain. TAPPING FOR PAIN RELIEF Over the past 15 years, I ve witnessed the incredible pain-relief results that tapping can produce. And, it s not just me; when comparing medical providers who use tapping to those who don t, it s as if we are playing chess while everyone else is playing checkers. ~ Eric Robins, M.D. The Tapping Solution for Pain Relief ~ 4

Current medical studies provide strong evidence to substantiate the reason why tapping works so well on pain relief - both chronic and acute. This evidence leads directly to the belief that chronic pain is often linked to unresolved negative emotions. As noted in previous Modules, tapping helps release the emotional charge related to negative past and/or current events. It is the energy from these negative emotional charges that often becomes stuck or imbalanced, sending additional information to the brain, leading to pain and inflammation. Once we can get the energy flowing and balanced again, the order for pain is often cancelled. Tapping is a useful technique that can help get the energy flowing and balanced again. In the remainder of this Module, we will explore various doorways or portals you may choose to enter in order to gain access to and release what is supporting your chronic pain, or even acute pain for that matter, such as a headache or stubbed toe. In addition, these doorways work effectively with body sensations due to emotional stress such as tightness in the chest, nauseous stomach, muscle tension, etc. There is not a right or wrong way to proceed when trying to resolve a pain issue. As mentioned earlier, it can be a complex process with different aspects or layers. Consequently, it may take some different approaches and require patience and persistence. Putting on your detective hat and asking insightful questions is a good place to start. The following suggestions will give you some ideas and direction. 1. Tap on the physical symptom(s) of the pain: This is a highly effective way to reduce the level of pain, and possibly even get rid of it completely, especially if it s a new pain, or something temporary like hitting your thumb with a hammer or banging your knee on something. Be very specific as to the type, quality, intensity and location of the pain (see The Color of Pain below). Often when tapping on symptoms, the location, intensity and quality of the pain may shift. Gary Craig calls this Chasing The Pain. Chasing the Pain begins with identifying an existing pain or symptom in the body. It is called "Chasing the Pain" because as one pain or discomfort is reduced or eliminated, others may show up in a new form, quality, and location. These pains or symptoms are chased around the body until they have subsided. 5

The Color of Pain: Remember the Tapping Triad and the importance of Being Specific? The Color of Pain refers to the use of Specific information to describe the pain or discomfort. It can turn a vague sensation into an object that the mind can focus on more clearly. Below are some common questions you might ask yourself about your pain or discomfort related to various descriptors to help get specific. Where exactly is the pain located in your body (3 inches below my left collar bone)? What is the 3-dimensional shape of the pain (oval, long, flat, square, like a cloud, round like a ball)? What size is the pain (big, tiny, the size of a marble, the size of an orange or grapefruit)? What type of pain is it (dull, sharp, burning, stabbing, aching, throbbing)? If you were to paint a picture of the pain, what color or colors would you use (fire truck red, sky blue, deep purple in the center and bluish on the outside)? If you were to pull out the pain and hold it in your hands, how much would it weigh? Not necessarily a number, but what would it resemble (the weight of a tennis ball, or a ball of yarn) Does the pain have a texture (rough, smooth, hard, soft, prickly, lumpy)? What is the temperature (hot, warm, or cold, freezing)? How big is the pain right now? What is the intensity on a scale of 0-10? What emotion is associated with your pain (anger, frustration, guilt, sadness, resentment)? What memories are associated with the pain? Sample Setup Statements: I have this burning tightness in my lower back, especially when I bend forward. I have this stabbing pain in the outside of my right hip; it feels like a knife stuck in my hip. I have this light blue knot the size of a golf ball on the right side of my neck. Not all questions need to be asked. And you may not get an answer for each question. The answers are not diagnostic and not intended to be analyzed. Just go with whatever comes to mind. These answers can provide valuable 6

information for moving forward with what to tap on next. You can tell the energy is moving if, after completing a tapping round, the descriptors have changed. 2. Tap on the Emotion: Sometimes tapping on the pain doesn t get the results you are looking for and you get stuck or progress is halted. Tune in to what the emotion is behind the pain. Put your hand on the part of your body that is experiencing pain and while tapping, ask, If there is an emotion I am holding in this area, what would it be (irritation, anxiety, anger, frustration, fear, worry, sadness, hopelessness, etc.)? What emotion is behind my pain? If nothing comes up, ask, If I had to make a guess about what was going on or what emotion I am holding in my body, what would that be? Tap on the first thing that pops into your mind. Sample Setup Statement: I am so angry that I have this back pain again. What if you don t know what emotion is supporting your pain? You may try tapping on the following extended Setup Statement: Even though I still feel this knot in my neck, I m open to the possibility that this pain may reflect some emotion of which I might not even be aware. And, if so, I forgive myself for any guilt, any fear, any resentment, any anger, or any other emotion that I might be holding in that knot in my neck. And, just in case I m holding grievance against anyone else, I forgive them for any contribution that they may be making to this problem. 3. Combine the emotion with the physical pain: An often effective method of tapping on pain is to combine the first two techniques by linking the emotion with the pain itself. Sample Setup Statement: I have this jagged, angry, red, burning back pain. Sample Reminder Phrases: This angry back pain; It s so angry; 7

I have this jagged, angry back pain; I m angry I have this red, burning back pain; Sample Setup Statement: I feel so helpless because my knee is so sore and I can t even go for a walk or exercise. Sample Reminder Phrases: This helpless feeling; This helpless knee; I feel so helpless; I can t even go for a walk or exercise freely. 4. Dig deeper with the emotion: If an emotion comes up, seek additional specificity by asking who, what or why questions, such as, Fear of what? Anger at whom? Guilt about what? Irritated why? When a particular person is involved, venting while tapping can help release stuck emotions. You might ask, What would I like to say and do to that person? Say it out loud while tapping and visualize saying or doing it while tapping. How does that person respond? While tapping, alternate tapping on the pain and visualizing how the person responds. Sample Setup Statement: I am angry at Bill for throwing me under the bus with my boss, and I would love to give him a piece of my mind. Sample Reminder Phrases: This pain in my back. I thought we had a trusting relationship; This stabbing pain in the middle of my back; What was your motive in talking to the boss? This dagger in my back; It will be hard for me to trust you again; 8

5. Tap on the event: What was going on in your life at the time or just before the pain started? Was there a specific event directly related to the pain, perhaps an injury or an illness? Was there a major life event, something that caused strong unwanted feelings? Tap on that event and the related emotions (see Tell-The-Story Technique in Module 4) to clear the troubling event and any lingering emotional charges associated with it. 6. Tap on the feelings about having the pain: Investigate all the feelings about the pain. Write them down. For example, anxiety about what s causing it; worry about what the future could hold; sadness about what it has kept you from doing; feelings toward health care providers and medications or therapies. Pay particular attention to anger and all its forms frustration, irritation, impatience, feeling really mad. Also pay attention to the target of the anger, such as people, circumstances, or your body. Be sure to look at any way in which you are blaming yourself, what you should or shouldn t have done, how you think you contributed to it or caused it to progress. List all of these feelings, rate the intensity of each, then tap on each one starting with the most intense. 7. Tap on your beliefs about having the pain: Take a look at your beliefs about the pain. Recall in Module 3 the power of limiting beliefs. Any idea that limits the possibility of pain relief, health, and wellness is a limiting belief. And, any limiting belief you hold about your pain will get in the way of your body being able to heal itself. What have you read or been told to support your current belief? i.e. The pain is caused by... and there is nothing I can do about it; It will take months for this pain to go away; Everyone with this condition experiences chronic pain; I m expecting too much to ask for it to go away; I should get used to it because the doctor said there is nothing he can do. Tap on each belief that comes up for you that might be preventing your body to heal. 8. Tap on the diagnosis of the pain: What do you believe is the cause of the pain? What have you been told by medical professionals? What do you believe to be true about your pain and your body because of the diagnosis? What is and isn t possible for you because of your diagnosis? Answers to these 9

and similar questions provide tappable information. Also, tap while telling the story of when you learned about the diagnosis. Use as much detail as you can remember, such as sights, sounds, people, colors, words and phrases, expressions, feelings and emotions. It is important to understand that because you have a diagnosis, you do NOT need to experience pain or symptoms. For example, studies involving people who have been diagnosed with herniated discs have found no conclusive evidence that herniated discs cause pain, especially chronic pain. 9. Tap on what comes up when you envision your life without the pain: Imagine what you would be doing if you didn t have the pain. Fill in the details of the scenario. Ask, What s in the way of that happening? Listen carefully and be willing to hear the answer. There may be hidden blocks, unrelated fears or limiting beliefs tangled up in there that may be keeping the pain alive. Tap on each unwanted feeling and limiting belief. 10. Tap while conversing with your body: Tap while having a conversation with the part of your body that is in pain. What do you want to say to the pain? What is it you want the pain to know? Make note of the resistance and emotion in your statements. What emotions are you expressing? They may need to be tapped on separately. Ask your pain, What is it that you are, and have been, trying to tell me? While tapping, say out loud what you hear your pain telling you. 11. Tap on the downside of releasing the pain and on the upside of holding on to the pain: Tap while asking yourself, What is the downside of my pain going away? What will happen in my life if I no longer have this pain? Are there benefits to holding on to the pain? Does it mean you don t have to do something you don't want to? By letting it go, does it mean you have to give up some benefits that you now have because of the pain? You might also try saying out loud, It s not safe to let go of this pain. Then rate how true that feels on a scale of 0-10, where 10 represents very true, and 0 indicating not true at all. Tap on feeling safe without the pain being there for protection and letting it go, even if you are not sure what the pain is protecting you from. 12. Tap on what it would take: We are not always aware of the mind-body connection. But, we can trust our body and mind to tell us when we ask the questions. Ask your body questions like, What would it take for me to release 10

whatever I ve been resisting that is keeping me in pain? What would it take for me and my body to be free from pain? What conclusions and assumptions have I made that have prevented me from easily releasing and moving beyond this pain? Tap on the answers. 13. Enroll the help of healthy body parts: While tapping, identify a healthy body part, a body part that has hope, strength, confidence, power. Give it a name (Amazing Arms; Backbone Bob; Feisty Feet). Go to a virtual space, a space that is safe, quiet, and peaceful such as the beach, a cloud, the woods, etc., and call a meeting. Invite all the body parts that are not doing their job. Describe how each are showing up to the meeting (i.e. dragging their feet, limping along, bent posture). Have the healthy body part address the rest of the parts (say whatever comes to mind to shape them up ). Visualize each body part returning to place with renewed energy and vitality. Describe what they look like now. Visualize and feel the flow of energy throughout your body. Regardless of which door or portal you choose to go in, always be paying attention to what comes up for you while you are tapping. Tapping is a great way to trigger sub-conscious thoughts, emotions, events, and memories that may prove useful in releasing your pain. CHASING THE PAIN TAPPING TECHNIQUE Following is a technique called Chasing The Pain that works with physical pain or when an emotion, belief, or memory of a troublesome event causes a physical sensation in the body. Tapping on physical pain is addressed above in doorway number one, Tapping on physical symptom(s) of the pain. The following guidelines will address tapping on a sensation that shows up in the body as a result of focusing on an emotional issue. Because emotional and physical issues are linked, rather than addressing emotional issues head on and watching the related physical symptoms dwindle, the reverse can be done by directing EFT at physical symptoms and watching the underlying emotional issues fade. Done this way, this technique can avoid emotional distress and bring relief with little or no mention of the underlying emotional issue. 11

Again, this technique is called "Chasing the Pain" because as one pain, sensation, or discomfort is addressed, others may show up often in a new form, quality, and location. The pains, sensations, or discomforts are chased around the body until they have subsided. Each physical symptom represents an Aspect of the underlying emotional issue. Thus, as relief is brought to each physical symptom, simultaneously relief is brought to an underlying emotional aspect. ACTIVITY #1: Chasing The Pain (See Activities 1 & 2 in Worksheet) Steps: 1. Identify an emotional issue (thought, belief or past, present or future event or situation). Rate the intensity of the emotion on a scale of 0-10. 2. Ask, Where exactly do I feel the emotion in my body? or What s going on in my body when I think about the emotion or event? Use the questions suggested in the Color of Pain section above to describe the body sensation. Get as specific as possible with the description of the physical sensation as it is likely to change as you tap, i.e. where exactly, how big, how deep, how wide, sharp, dull, tingling, tight, etc. The description need not be real, i.e. There is a ball in my stomach. It feels like a dagger is in my back. 3. Rate the intensity of the physical sensation on a scale of 0-10. 4. Develop a Setup Statement, i.e. I have this throbbing, softball-sized knot in the back of my left scapula. Sample Reminder Phrases: This knot in my left scapula; the size of a softball; this throbbing knot; this throbbing softball; in my left scapula, etc. 5. Tap a couple of rounds and note how the location, quality or intensity has changed. If change is noted, develop a new Setup Statement and Reminder Phrases using the new information. Remember to be specific. 6. Rate the new Intensity on a scale of 0-10, then tap another couple of rounds until the sensation goes away or changes again. 12

THE STRESS AND CHRONIC PAIN CONNECTION 7. Continue releasing all the various versions of the pain, sensation, or discomfort until there is nothing to report. Check on the intensity level of the underlying emotional issue/event. Summary Thanks to the latest medical technology, we have learned what happens in the brain when someone experiences pain. It is now known that the brain can send signals to the body that can create, increase, prolong, reduce or eliminate pain. Research has also shown that emotions such as fear, sadness, and anxiety can increase the intensity of pain, and negative emotions may also turn short-term pain into chronic pain. Along with other effective interventions like proper nutrition and regular body movement, tapping can play an important role in increasing the quality of your life by eliminating pain and discomfort. Practice Complete the Module 5 Worksheet. Practice tapping daily using the Tapping For Pain audio meditation found at http://www.wellnesswithinct.com/module5pain/ DISCLAIMER In participating in the Stress Less and Thrive Program, you take full responsibility for your own emotional, mental, physical and spiritual well-being. You understand the practitioners at Wellness Within offer their services as mentors and coaches, not psychologists, psychotherapists, physicians, or other licensed health care providers. All materials included in the Stress Less and Thrive Program are provided for informational purposes only and are not intended to serve as a substitute for professional medical or psychological advice, dietary advice, diagnosis or treatment. If you should have any questions concerning any medical or psychological condition, the WellnessWithin Practitioners advise you to seek professional advice as appropriate before making any health decisions. Information in the Stress Less and Thrive Program should never take the place of the advice of a qualified health care provider. 13