Unstoppable Body and Mind: Recent Episodes
Betsy Jensen
Learn to upgrade your brain and take control of your healing. Science based strategies and life coach tools.
In this Episode I have the pleasure of interviewing Charlie Merrill,a well-known physical therapist specializing in the mind-body approach, to discuss the importance of emotional and physical healing in patient care.
Learn more about how pain and many bodily symptoms are frequently generated by the brain as a protective state rather than only by tissue damage, and the importance of distinguishing primary neural drivers from secondary physical changes (tightness, weakness, spasm, swelling) that may resolve when the protective state is addressed.
We explore how emotions and fear can impact physical pain and movement, with Charlie explaining concepts like "smudging" - where the brain loses clarity in perceiving the body - and the importance of introducing prediction errors to update harmful pain patterns.
We cover practical applications including working with athletes, managing acute vs chronic pain, and the role of movement in healing, with Charlie emphasizing that the brain learns through mistakes and surprises, and that movement is crucial for feeding the brain accurate safety information.
You can find Charlie Merrill on his website https://www.mperformance.com/
Email: charlie@Mperformance.com
Listen for more, click subscribe, and share with someone who wants an Unstoppable Body and Mind!
You may have heard of the Love Language concept- that there are 5 main "Love Languages" which represent the ways we receive love best. Most of the time this concept is used in relationships, but what if we turned them inward?
Self love is the biggest tool to recovery, so in this episode we explore the ways you could apply the five love languages to YOURSELF!
Self-love isn’t indulgent — it’s regulating to your nervous system. It’s actually the kindest thing you can do for the people around you, to practice self love! Read that again and let it sink in.
Listen for more, and click subscribe because this year I'll be recording more shows and bringing on some awesome guests!
Here's a quick recap of my 2025, where I took a step back from coaching, focused on Grief Recovery, and explored other things that brought me joy.
The biggest change was my name- going from "Betsy" to "Elle" for my 50th Birthday.
*Correction- at about 6:40 I meant to say "placebo", instead of "nocebo." Hope that makes more sense.
Listen for more, and click subscribe because this year I'll be recording more shows and bringing on some awesome guests!
In this episode, we welcome Jake Trembath, a dance teacher from Utah, who shares his journey from discovering dance as a social outlet to using it as a tool for psychological healing and brain rewiring.Jake explains how dance can help process emotions, improve self-love, and create a flow state that is beneficial for personal growth. He discusses the impact of dance on mental and physical health, highlighting its ability to rewire the brain, improve memory, and treat depression.The episode also covers the dynamics of lead and follow in dance, how it relates to masculine and feminine energies, and the importance of creating a safe space for self-expression. Jake's community, Soal Coast, and its various retreats and events are spaces where people can experience these transformations, check them out below. 00:00 Introduction and Special Guest Announcement00:34 Jake's Journey into Dance01:55 From Dancing to Teaching03:05 The Healing Power of Dance05:17 Understanding Attachment Styles Through Dance10:23 The Role of Self-Love in Dance22:52 Creating Safety in Dance24:56 Discovering the Power of Safe Dance Environments25:59 Building a Supportive Dance Community27:26 Health Benefits of Dance29:34 Overcoming Personal Barriers Through Dance40:17 The Flow State in Dance and Life43:46 Upcoming Events and Retreats45:41 Rapid Transformation Through Dance You can find more about Jake and Soul Coast events on the website: https://soulcoast.dance/
Instagram @soulcoast.dance
Wow, I had an MRI done on my back and I talk about my surprising results in this episode.
I’ve had some previous back issues- a snowboarding injury and a mid back problem with my rib that developed during pregnancy.
A couple times in the last few years that my back “went out” for a few days (last time was over a year ago.)
I do not have chronic back pain, and I do not have to restrict my activity.
But if I had pain and numbness and these same MRIs results, I could qualify for disability.
MRI and X Ray results actually do not accurately predict the amount of pain someone is in.
Structural changes in the body are actually normal with age. And addressing normal degenerative changes with surgery is really nothing more than a placebo.
We now know it’s common for pain free people to have bulging discs, torn rotator cuffs, torn meniscus of the knee, hip labral tears.
We just haven’t been doing MRI’s on pain free people to see that.
So here are the results if you want to read them-
Right paracentral disc protrusion at T5-6 with mild mass effect on the ventral aspect of the cord.
L2-3: Diffuse disc bulge extending 2.5 mm into the thecal sac. No spinal canal or neuroforaminal stenosis.
L3-4: Diffuse disc bulge extending 3 mm into the thecal sac. Mild spinal canal stenosis. Mild bilateral neuroforaminal stenosis.
L4-5: Central disc protrusion measuring 16 mm in width and extending 5 mm into the thecal sac. Mild spinal canal stenosis. Mild bilateral neuroforaminal stenosis.
L5-S1: Central disc protrusion measuring 18 mm in width. Moderate to severe bilateral neuroforaminal stenosis. No spinal canal stenosis.
IMPRESSION:
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Central disc protrusion at L5-S1 with retrolisthesis measuring 6 mm. Moderate to severe bilateral neuroforaminal stenosis.
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Central disc protrusion at L4-L5 with mild spinal canal stenosis and mild bilateral neuroforaminal stenosis.
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Diffuse disc bulge at L3-4 with mild spinal canal stenosis and mild bilateral neuroforaminal stenosis.
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Diffuse disc bulge at L2-L3 without spinal canal or neuroforaminal stenosis.
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Modic type I endplate changes at L5-S1 with Modic type I endplate changes.
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Straightening of the lumbar spine on the sagittal view which can be seen in the setting of muscle spasm.
Below are some of the research articles I mentioned:
-Takatalo- 50% of healthy 21 year old Finns had at least one degenerative disc and 25% had a bulging disc.
-Boos- 73% of adults without back pain had bulging discs.
-Briggs- hip labral tears in 89% of pain free young athletes 16 years of age or older, & 56% of pain free athletes 16 years or younger.
-S Rajasekaran- Delivery of MRI results affects pain and healing.
-Karayannis Fear of movement is associated with trunk stiffness.
If you are a woman experiencing chronic neck or back pain, I am forming a group especially for you! Details to come soon.
Today I have a special guest, a leader in the field of Mindbody medicine and President of the ATNS (Association for Treatment of Neuroplastic Symptoms, formerly PPDA), Dr David Clarke.
Dr Clarke practiced Gastroenterology in Portland from 1984 to 2009, treating over 7000 patients whose symptoms were not explained by diagnostic testing.
In this episode, Dr Clarke summarizes Pain relief Psychology. With research based methods teaching patients to take their focus off the symptom, shift attention to brain, and feel the emotions or deal with life stressors.
Responding to chronic pain or symptoms this way rewires the brain, so that symptoms can be eliminated instead of just managed.
Listen to hear more!
Find Dr Clarke and the 12 question quiz on the ATNS website- https://www.symptomatic.me/
Dr Clarke's challenging patients course https://ppdassociation.org/online-course
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Transcript- Automatically Generated:
This is Betsy Jensen, and you are listening to Unstoppable Body and Mind, Episode 135, Treating Neuroplastic Symptoms with Dr. David Clarke.
In this podcast, we learn to upgrade our brain and understand the power of our thoughts, to heal and to create the results we want in our life. Become the person in control of your healing and make peace with your life. Become Unstoppable Body and Mind.
All right. Hi, everyone.
Welcome.
We have a special, special guest today. This is Dr. David Clarke. Welcome.
Great to be with you, Betsy.
Well, we are so glad to have you here. So Dr. Clarke is one of the pioneers and leaders in this field. The head of the PPDA, which is now the ATNS, we can talk about what all of these initials mean and acronyms.
But why don't we start with a little bit about your story, coming from being a Western physician to what you do now?
Yeah, I didn't know anything about this. The first seven years of my formal training and education, you know, it's kind of embarrassing to admit as a physician that nobody ever mentioned the idea that your brain could cause serious pain or illness in your body, in the complete absence of anything wrong structurally or with your organs. But then I encountered a patient, I didn't know the first thing about diagnosing or treating.
In year eight of my formal training, she was referred to us at UCLA where I was in training by another university because they couldn't find anything wrong to explain her symptoms. She was actually averaging one bowel movement per month, despite taking four different laxatives at double the usual doses. We did some specialized testing on her that also was normal.
I was doing her exit interview and basically telling her she was just going to have to live with this because there wasn't anything more we could do. But just so the conversation wouldn't be over in two minutes, I started asking her about stress. She didn't really have any.
You know, her current day life was really going just fine. But when I asked her about stress earlier, she started talking about having been molested as a girl by her father. Unfortunately, not just once or twice, which would have been bad enough, but hundreds of times.
And I had never heard anybody say that before. I didn't know what to do with that information. I had no formal training in how to respond to that.
But I fell back on basic instincts as a doctor, which is to try to get the story. When did it start? How often did it happen?
When did it stop? Those kinds of things. And she was telling me the story in a perfectly calm tone of voice.
It didn't look like she was distressed by this at all. If you didn't know better, you would think that, and I didn't know better at the time, you would think that she had completely processed this information and had moved on. And yet she has this terrible physical symptom with no explanation for it.
So I didn't think the two things could possibly be connected, but they were both very striking. So I had vaguely heard of a psychiatrist at UCLA that was interested in conditions like this. And I thought maybe it'll help her to live with this a little better.
So I connected her up with Harriet Kaplan, who was a psychiatrist and forgot all about her. Until I ran into Harriet in an elevator three months later, and I've told this story many times before, but this was the elevator ride that changed my career. Because in making conversation with Harriet, it turned out she had cured this patient with less than three months of counseling.
And the idea that you could alleviate a serious, real physical symptom just by talking to somebody, that was nowhere in my medical education or training. And I thought, you know, if I'm going to be a complete doctor, I should know a little bit about this. So I got Harriet to teach me how she thought about these things.
And I thought, you know, maybe I'll see a couple of patients a year that have this concern or this issue, and I'll be able to use this information, and get the patient over to whoever the Harriet is in my medical community. And I was, you know, started practice in Portland, Oregon a few years later. And I was wrong on multiple counts.
First of all, there weren't any Harriots in Portland. I would send patients to mental health, they would get cognitive behavioral therapy, it wouldn't help them, and they would come back and they say, you know, now what do we do? And so I did, you know, I tried to help them by trial and error.
And I'm confident I wasn't very good at it in the beginning, but even as a bumbling beginner, I was helping people. They were having improvement that they weren't getting from the rest of the healthcare system. So, you know, that was back in the 1980s.
Today, it's been 7,000 patients I've treated like this. It was 250 or 300 every year, which was another shock for me, one out of three of my patients. And I just got better and better at it as time went on.
My first book, which is called They Can't Find Anything Wrong, came out in 2007. And then I started getting invitations to speak. And then I met other people who were doing this work, which I'd never met before.
And we founded a nonprofit in 2011, which is now the Association for Treatment of Neuroplastic Symptoms. And you came to our conference in Boulder just six weeks ago.
Yeah. That's where we met officially. And I realized how tall you are in real life.
I look a lot shorter on Zoom.
Yeah. You said it's your superpower to look short on Zoom. And yeah, that I have to say was such a cool conference.
It was really, really amazing just being around all of these people who we've read their books, we've followed podcasts and done research and read a lot of works and studies that people have put out. And a lot of those big name people were there. It was kind of the everyone who's anyone of this world, the mind body world.
It's really true. Yeah. The speakers we had were tremendous.
I mean, I've been doing this all these years and I learned a lot from them. And the research is something we haven't had before. Just in the last mainly three years, there has been gold standard randomized controlled trials of the treatment methods that we recommend at the ATNS.
And they've been getting stunningly good results at universities across North America, everywhere from Halifax to Los Angeles is showing the power of first of all, focusing on relieving people's symptoms like that first patient, not just helping them live with it, but actually relieving it and focusing on stress in people's lives, trauma, the long-term impact of adversity in childhood, other life challenges. When you do that, people actually get better.
Yeah, yeah. And it's not just digestive issues, as we know. Like that can be a main one.
That's what brought me to the work was ulcerative colitis and irritable bowel.
Yeah, absolutely. That's how I started. But when people found out that I was doing this kind of work, they started sending me mysterious cases with symptoms from head to toe.
You know, I didn't, I have to say, I didn't see that many with migraines, but all kinds of things, dizziness, itching of the skin was one, back pain was a big one, fibromyalgia, pelvic pain, pelvic pain was very common in my practice. I had a whole slew of gynecologists that would send me patients that they couldn't find anything wrong with the pelvis, and yet it was very painful for people. Some of them had genital or bladder pain as well.
So, you know, joints, skin issues.
Genital urinary problems, like incontinence could have a mind-body component, right?
It should be checked for, that's the thing. What we emphasize is, you know, we're not going to have this mind-to-body connection in every single case, obviously, but there are a lot of people it should be checked for to get a complete evaluation.
Yeah, I personally know that because I had incontinence issues during a super stressful time, and I also just had four kids. So I thought, well, this is just my life. I'm just going to have this now.
But turns out I don't have that anymore. So, but I read Dr. Sarno's book when I first, because I found out about this stuff kind of like 2019, I think, 2018-19, a little before, I think, Cureable came out. I didn't really know about the PPDA.
I kind of found Sarno first, and he did say genitourinary issues. So I just got curious, and I started noticing some patterns with incontinence that I was like, oh, it's only certain times. It's right at the end of a conversation, right when I get home in the driveway.
Not the whole ride home, just right when I get home.
No, it's good that you had the insight to figure that out. That's what a lot of practitioners call gathering evidence, that it's not an organ-based or structure-based condition. For example, if the symptom moves from place to place, or if it's not always triggered by the same thing, if you can sit at home for a long period of time and your back is okay, but you sit at the office for the same period of time and your back is not okay, you know, your back doesn't know the difference, but your brain definitely does.
One of my early patients, he had daily low back pain except two weeks out of the year. And you know, no prize for guessing what he was doing in the two weeks out of the year, he was on vacation and he was not resting carefully on a warm beach, you know, taking good care of his back. He was fly fishing in British Columbia, which involves a lot of motion of the spine.
And at the end of the day, he would help the lodge owner clear brush from behind the lodge. Did any of this cause problems for his back? Not a bit.
As long as he was on vacation, he was fine. But when he was back from vacation, he was a workaholic and it manifested in back pain.
The thing is too, I've seen where people on vacation they don't have the pain, they do all these things, maybe on the plane ride back or once they get back, they do have pain, but they don't attribute it to coming back to work or the stressors they're putting on themselves. They think, oh, I must have overdone it three days ago when I did that ATV riding. And they attribute it to something they did several days before, or even I've heard of people up to two weeks before.
Oh, my, my chiropractor said it was probably what I did on vacation two weeks before. And that's why I had the pain two weeks later.
Yeah, no, I hear that too. When you believe that all pain and illness is connected only to organ disease or injury, as a clinician, you will bend over backwards trying to make it fit into that box. If you don't have the training or the capability to assess somebody for a brain-to-body condition or what we today call a neuroplastic condition, you're not going to be thinking of it.
And so you have to try to make the patient's condition fit into something else. And what we see a lot is people trying to make it fit into things like long COVID or Ehlers-Danlos syndrome, which is stretchy connective tissue, or mast cell activation syndrome, or chronic Lyme disease. I mean, there's a whole long list.
Chronic fatigue is another one, a whole long list of conditions that are being blamed for this. Systemic candidiasis, another one, being blamed for this without any real reason to blame it. And what we encourage people to do at the ATNS is to become aware of how you assess somebody.
Look at the stress in their life right now. One of my patients only got his pain when he was driving to work. When he was driving home from work, he was fine.
But none of the doctors who had seen him before me thought to ask him about that, to get that detailed story of when and where his symptoms were happening. But a really big one is, if you went through experiences as a child, that you would never want for a child of your own. And that can be just about anything.
You know, anything from, you know, the sexual abuse that I mentioned in the first patient. But it can also be just lack of support, lack of being made to feel good about yourself, being made to feel like a second rate or a worthless person. That can have profound long-term impacts on people.
And we can't change the past, but those long-term impacts can make you physically ill. And we can change those long-term impacts. We can successfully treat those.
And when we do, the symptoms start to alleviate.
Yes, yes. That's one thing I'll always remember about you is that question to ask yourself is, if I had my own child and was going through the exact same things that I went through as a child, are there any things that I wouldn't want them to have to go through? And maybe it's even a bully in third grade or something, right?
Even those kinds of things can have an impact on that fear base, your nervous system, and then later in life, something similar comes up and you develop that. So it could be not a direct correlation of the symptoms don't just start at the time necessarily.
That's right.
Right? And then the other thing I find is that a lot of times people may not acknowledge the stressors that they are under currently, a lot of times people tell me they don't have a lot of stressors. That's not always the case.
But sometimes pain has become its own stressor or illness, or the lack of a diagnosis has become its own stressor, but they minimize or don't realize how stressful that is. Could you speak to that?
Yeah. My patients are very strong people, and they are capable of carrying levels of stress that most people cannot. And so when they look at their life, they're going like, no, it's really not that huge an amount of stress.
Or they'll say the same thing about when they were kids, that it wasn't that bad. Other people have been through worse. You know, I think I'm over it now.
But they are like Olympic weightlifters who are carrying 50 pounds more than the world record for their weight class. And they just don't know it. So their bodies are breaking down.
And you know, they're feeling that physical impact of this weight of stress that they're carrying without recognizing just how much is going on. Until, you know, as you point out, asking them to think about what it would be like to watch their own kid and try to cope with the same childhood issues that puts a completely different spin on it, helps people to recognize much more accurately. Or to, you know, imagine if a friend was carrying all the stress that they are.
One of my patients was, let's see, she was working full time. Her husband was working full time. She had been an athlete as a girl, and she was coaching her two daughters in her sport.
She was coaching other people's kids in the sport. She was on the Athletic Club Board of Directors. She was driving kids to out-of-state competitions on a regular basis.
And you ask her, when do you put yourself on the list of people you are taking care of? And she was like, not really sure. She had to think about it, and maybe she got to go to the movies with her husband every other month.
But the rest of the time, she was on a treadmill. She never stepped off and hadn't really recognized it until I made her go through the list of everything that was going on in her life, and began to see that it was adding up. But even in her case, it connected back to her childhood.
She didn't suffer any abuse. But as an athlete, she was doing her sport before school, after school, and on weekends, starting at age four. She never really got to be a kid.
She never really got to just play. I'm sure your kid's growing up, they got plenty of time to play. And when kids play, they are learning self-care skills.
They are learning that they need to take a break. If you don't learn that, then you fall into this always on the treadmill kind of lifestyle, and the body is going to protest after a while. And that's what it did with her.
She wound up in the emergency room with a sudden abdominal pain just out of the blue.
And don't you recommend something like purposeful play? Is that something?
Yes.
Yeah. Let's talk about that.
It's an essential human skill. And if you don't do it, it's sooner or later going to catch up with you. But the good news is that you can learn it as an adult, even if you never learned it as a kid.
And I ask people to set aside a block of time every week if they possibly can. And some people, it's a challenge that you have to admit. If you're a single mom, for example, and trying to hold down a job or two at the same time, it can be hard to find space for yourself.
But find as much as you can, and use that time for trial and error. Refuse to feel guilty about this because all you're doing is putting yourself on the list of people you take care of, and try to find something that has no purpose, but your own joy. And the moral equivalent of finger paints for a four-year-old, as I put it, just something that's so much fun, you can't wait to do it again next week.
And it can take months of trial and error to figure out what that's going to be. My champion athlete patient with the very busy lifestyle, all she could think of to do at first was go for walks in a park. But that was better than what she had been doing.
And while she was walking, she was thinking. And eventually she hit on the idea of taking piano lessons. And she had never done anything musical before, but she absolutely loved it.
And that was when her pain finally went away.
Oh, that's so cool. And I love that you said it because my experience when I first learned about like self-care and putting myself first, and I still had that mindset of like getting things done and achieving. So if I did a craft, it was like scrapbooking because then I had a scrapbook.
Or when I thought of just relaxing, I thought I should learn an instrument. And it wasn't out of like pure joy and relaxation. It was kind of like then that could be ticking off the box of relaxation while also doing something productive.
So for me, I'm actually proud of the fact that I can watch TV now without judging myself. Like I can watch a reality show and just get into it and waste some time that way. And I've noticed I like to go to thrift stores and just like meander around.
Or there's some things that I might like doing that other people might not like. But like you said, I love that idea of trial and error. Don't think you have to be perfect at it.
Do not think you have to be perfect. Do not think you have to be even productive.
You don't have to be productive.
That's a trap.
Exactly. That's what I used to think though, is like how could I like sneak some kind of like productivity into it and have a nice talent to show off later or like a package I could give something. You know, I did a craft and I made that for someone, you know.
Yeah, the four-year-old with the finger paints, they're not sitting there thinking, gosh, you know, I need to do more pictures per hour here.
Exactly.
They're not worried about being productive.
Right. Yeah. I mean, that's the biggest thing for me is that I really just was so hard on myself.
I was never letting myself relax. And I really noticed because I started learning about all this stuff and COVID hit. And at that time, I was a physical therapist working with babies and my job went remote because we weren't working with babies in the clinic or in the homes anymore.
And so I thought, oh great, I can just relax, right? I'll have so much free time. But then I started noticing all the baseboards that needed cleaning on all the closets that needed cleaning out.
And so I noticed it didn't really have anything to do with time. I just had that urgency inside of me that was like, I need to be doing something all the time to feel good about myself.
Yeah, it happens with so many of my patients. Many of them, not necessarily like the athlete who had to practice her sport, but the kids who become focused on solving problems in their home when they're children, they observe that things are not ideal in some way. And as kids, they have an exaggerated sense of their ability to fix things.
And so, they get focused on what they can do to make whatever is happening in their home better. But that's distracting them from focusing on their own needs, which is really what kids need to be. Kids are selfish for a reason.
They just take a lot of time for themselves and their own enjoyment. And that's when they learn those self-care skills. If there's something in the home that pulls the attention away from themselves and on to solving problems in that household, then they are taking the first steps on that treadmill of quote unquote productivity.
And if the problems continue in the household for a long enough period of time, that's how they learn to be in the world, is productive people who solve problems.
Yeah. And then if they're not taking care of themselves, it does take its toll. It does.
The body eventually breaks down. The body says no, or you just start developing pains.
Yeah. It's part of that Olympic weight that you're carrying around and that you never get a chance to put it down. That's a big part of the treatment process is people learning, first of all, that the weight is there.
And second of all, how to put it down. And when they do, they realize how strong they've been all along and the symptoms finally start to lift.
Yes. Okay. So if someone thinks that they might have some kind of stressors in their life, but they're not sure, and they're not really sure if their pain might be neuroplastic or not, where do you suggest they start?
Yeah. Well, the website Symptomatic.me has just been launched in the last couple of weeks, and we have worked very hard on a 12-question quiz, which is for self-assessment. It takes less than three minutes, and it covers the major issues that people with neuroplastic symptoms have.
It's set up in a way that the more questions to which you answer yes, the more likely it is that there's a brain-to-body connection going on as the source of your symptoms. And each question comes with a line or two of information to explain what a yes answer means and where you might explore it further. And it can start you with a big step in the right direction toward figuring out where the symptoms are coming from and what to do to alleviate them, because there's tremendous hope for this.
You know, once you get an understanding of what the stresses and challenges are that have produced the symptoms, we can almost always find a good treatment plan.
Yes. Okay. So we'll definitely have a link to that.
And when people come to you, I'm curious when, in my experience, I'll start it this way. I've started to notice that a lot of people tend to hear this information and think that they're probably the exception that has something structural and something neuroplastic. And I'm just curious how often you tend to see that versus how often we know that that really occurs.
Well, it can be a challenge, but definitely people can have both. You can have, for example, rheumatoid arthritis and neuroplastic pain exacerbating the pain of the rheumatoid arthritis. You can have ulcerative colitis, as you did with irritable bowel syndrome, making the symptoms of that worse.
And it's only when you treat both conditions that you have success in alleviating the symptoms. So it's possible, but there's no contradiction in my mind for people working with their medical doctors on whatever physical symptom might be going on, or whatever organ disease or structural damage might be happening. And see if you have some success with taking a medical approach to those.
But at the same time, get an assessment, whether it's from the 12 question quiz, or from one of our practitioners in the directory on our website, get an assessment for whether there could be some stresses, some challenges, some adversity in childhood, some emotions going on that can be producing a neuroplastic symptom at the same time. And if you find those issues, get started on using the now well-validated scientific treatment measures that are out there. Pain relief psychology is the sort of umbrella term for it.
And use that right in parallel with what the doctors are doing. And it's going to become fairly clear fairly quickly which approach is working the best for you.
I'm curious what you advise people who, there is this symptom imperative is what Sarno called it, or Alan Gordon calls it the extinction burst time. So there is this real time that most people go through as they start to learn about this work, and heal, and decrease their stresses, and buy into this mind body approach, and test things out, and start maybe moving more, that they do have some other symptoms.
Yeah, I don't like those terms a lot. I have to be honest, especially the imperative one, it makes it sound like you're screwed for life, that you're always gonna be getting these things coming back. I like a more positive take on it, which is that honestly, your body is your friend, even when it is flattening you on your bed with fatigue or with a migraine or is doubling you over in pain, it's still your friend.
It is trying to tell you something. Your brain is using your body to communicate with you, that there is a stress, an emotion, a challenge, an adversity from childhood that is going on in your life that hasn't been addressed, that hasn't potentially even been discovered yet. And that signal you can use to try to figure out, okay, what is my brain trying to tell me?
That signal from your body, when it's having a severe symptom or collection of symptoms, what is it trying to tell me? My body is actually my friend. It's trying to help me out here.
When I discover the underlying stress that's responsible for this, not only are my symptoms gonna get better, but my life is gonna get better. My ability to set boundaries with toxic people is gonna be better. The relationships that I have in my life are gonna be better.
My ability to assert myself is going to be better. So not only do you get symptom relief from this, you also get a better life from this. But you have to go through the process of shifting your attention from your body where your attention naturally gravitates to when there's a big symptom going on, shifting it to the brain and trying to figure out, my brain wants to tell me something.
And if you have a flare up after you've gotten better, naturally you're gonna be a little disappointed. But I would say it just means that I'm ready to take the next step in my healing, that there's another thing that I need to discover about myself that's gonna take me to the next level. And so that even when you're having one of these disappointing flare ups after a period of improvement, you can take that as a positive.
Yeah. Yeah, you can take it as a positive. Okay, here's a question that I am just really curious what your thoughts are about this.
A lot of people ask me about, don't you just get stiff and sore when you get older, right? Like, I know Dr. Schubiner is 72 and he says he's not sore every day and he does Zumba classes. So what's your take on?
Is there just going to be just pain with aging that people should expect?
Usually not, but it can certainly happen. I mean, all of us do age and that can make us more vulnerable to injuries, for example. So it's certainly possible that you're going to be more prone to developing soreness from time to time.
But for the most part, those are going to be acute, meaning short-term, meaning that if I go over to the gym and I haven't been there for a while and I try to do exactly my previous workout, I may be sore the next day or two. But it's not going to be months. Chronic pain is defined as being at least three months.
And that is not going to happen just from aging. There's going to be something else going on. And it absolutely could be a neuroplastic process, which deserves to be evaluated as carefully as anything else.
I don't know what it is, if it's the programming that we get from the commercials or the drug companies or what, but so many people have told me, well, isn't it just normal that we're just going to feel really stiff every morning and just really sore as we get older? And I don't know.
Well, yeah, there are billions of dollars being spent to market products to all of us that are trying to persuade us that if there's anything going on in our bodies, that it must be our bodies that are at fault. And hey, we're selling you a product that is gonna fix your body. But it turns out that when it comes to chronic pain, a majority of the time, it's not your body.
And so when people rush out to buy spine decompression belts or, you know, infrared laser joint pain reducers, or there's a Procter & Gamble product that I won't even say the name of, that's supposed to alleviate nerve pain. You know, there are 30 billion dollars worth of marketing for dozens and dozens of these products, all focused on making you believe that if something is uncomfortable in your body, that it's your body that's responsible. But there was a study this year or late last year that looked at pain in the spine and did a very careful assessment to see, okay, how much of the, you know, they had 200 and plus patients coming to a clinic for spine pain.
How many of them was it actually the spine? And how many of them was it a brain-generated neuroplastic condition? And the answer was 88% it was brain-generated.
Wow.
And of the remaining 12%, half of them, it was a mixture of brain-generated and spine pain. So only 6% was the pain actually coming from the spine. Now, that's probably a little higher than pain in other locations in the body, but it just shows you how much of chronic pain is neuroplastic.
And is not going to benefit from these, you know, billions of dollars of marketing for these products.
Yeah. And I heard you mention some numbers about treatment, because if you think of only 6% are truly structural, but we're treating everyone as if they're structural. We're treating about 100% of them in this system, that they're structural.
What were those numbers you were saying about as far as the amount of people getting treatment for a neuroplastic condition?
Yeah. Well, it's about 20% of the adult population that have a neuroplastic condition. So 50 million people in the United States alone.
It's about 40% of people that come to a primary care doctor's office, so it's almost double the number of people that have diabetes, for example. Then almost all of them are getting treated with the assumption that their body is responsible. The value of those treatments is typically a little better than placebo.
Those treatments have been used for people with this condition for 4,000 years, and we're not doing any better for those patients today than we were in ancient Egypt when it was first written about. There's almost no other disease where that is the case, that we haven't made any beneficial progress in 4,000 years. And it's completely a social justice issue now, because we've got half a dozen gold standard research studies now that show that pain relief psychology is dramatically effective for this condition.
But maybe 1 in 5,000 people are getting the care that they deserve. So if you've got pain in your spine, for example, that's from a pinched nerve, that's from an actual damage of your spine, you're going to get good care in this country. If you've got exactly the same pain coming from a neuroplastic brain generated process, you are going to get effectively a placebo.
You've got this huge gap in the quality of care. You've got millions of people not getting the care they deserve. It is truly a social injustice.
Yeah, it's amazing to think of it that way. 1 in 5,000, that was the reference. Yeah, yeah, and about 20% of Americans of...
Yeah, 50 million people. And there at the moment is nowhere near the number of practitioners that can meet that need. But the Association for Treatment of Neuroplastic Symptoms is growing every year.
The number of people that we're teaching about this is growing every year. The resources on our website that are scientifically based growing every year. So we are on the threshold of a change in medical history and that people are finally going to get the same quality of care as everybody else.
Yes. And like you said, it's not even just saying there's some kind of mind-body connection or CBT therapy, which is cognitive behavior therapy. It's not just, oh, you have this and there's a mind component to it.
So let's tell you how to cope with it. Do you call it pain reprocessing? I know there's so many different names.
Yeah, I lump them all together under pain relief psychology. There are three major types of pain relief psychology, and they've all got their individual research evidence behind them. But they share so many principles that it makes sense to me to just call them all by that one term.
You know, they're all about taking your focus off of the part of your body that has the symptom, shifting your attention to the brain, and then figuring out what is going on in the brain. What is the stress? What is the long-term impact of childhood adversity?
What is the life challenge? What are some of the buried emotions? Anger, fear, shame, grief, guilt, that people can have in volcanic levels without knowing it.
One of my patients was hospitalized at a prestigious university 60 times in 15 years. She was the first person I wrote about in my first book, They Can't Find Anything Wrong. 60 admissions, a dozen specialists, including a psychiatrist, very prestigious hospital, no diagnosis at all.
She was so discouraged. She ended up getting hospitalized at my hospital because she happened to have an attack here in Portland, Oregon. And she tried to kick me out of the room.
She said, Doctor, don't waste your time with me. I've already had all the tests. Nobody can figure out what's wrong.
You'd be better off seeing your other patients. Well, you know, I couldn't resist a challenge like that. So I said, you know, give me 30, 40 minutes.
Tell me your story one more time and we'll see if we can figure out what's happening. And, you know, to make a long story short, it turned out that all of her attacks of dizziness and vomiting were connected to encounters either direct or indirect with her abusive mother. And she had tremendous emotions with respect to this woman who was still mistreating her.
The patient was age 50, mom was in her 70s. Mom was still mistreating her in a terrible way after, you know, 47 years of this. So the emotions were all there, but she was completely unaware of what they were doing to her body.
That's amazing that you could put it together with the dizziness and vomiting.
All of her episodes we found were linked to encounters with her mom. And I should, you know, close the story by saying that in her case, just bringing that into conscious awareness cured her on the spot. She never had another attack.
I wish I could cure everybody with a one hour conversation, but she called me a year later, said, I've gone the entire year. She used to get between six and 10 of these terrible episodes every year. Half of them, she would be hospitalized for.
Didn't have a single one. Once she could understand where they were coming from, set some boundaries so that her mom wasn't going to have the same impact anymore. You know, that was a big part of what I did in our conversation was to empower her to, that she really needed to set those boundaries to the point where she wouldn't get symptoms ever again.
Amazing. I bet you have so many amazing stories. Are there any others that jump to mind that are just your favorites to share?
Well, actually, I put a bunch of them in a new course that we released early this year called Challenging Cases. I wanted to give people the feeling of actually encountering these patients in real life, and so we hired five actors to play roles of the key people in the stories of these patients. In one case, it was the patient's mother that was playing the role, but in the others, it was the actual patient that we were trying to recreate.
And those are some of my favorite stories, some of my most challenging cases. The first one, actually, it was early in my career, and as I tried to treat him, he got up and walked out of the room. He was not having any of my treatment.
But I learned from that case, and it taught me a lot about the depth of feeling that some people can have. And so I try to convey that in this challenging cases course. But yeah, there have been so many over the years that have had these incredible levels of symptoms.
One of them, she was a record for me in terms of the duration of her condition, 79 years of abdominal pain. And she was a nurse, so she had plenty of access to health care. She got all the diagnostic tests.
She had plenty of doctors look at her over the years. But not one of them, she was 87 years old, so she had the symptoms for 79 years. You do the math, and she's eight years old when it started.
And so, immediately I jumped to the question, did anything happen to you when you were eight?
Yeah.
And sure enough, she went through a terrible trauma when she was eight, and she was carrying a huge burden of guilt around that for all these decades. And nobody had ever made the connection to the beginning of her illness. And her treatment, which was very successful, was simply to write kind of an essay about what had happened when she was eight, and with the goal of alleviating the guilt she felt around that episode.
And that was enough, just putting, you know, putting emotions into words. First, feeling the emotions, recognizing the emotions, then putting them into words. The more they go into words, the less they need to be expressed into your body in the form of symptoms.
And worked very well for her, even after so many decades.
So it's like those repressed emotions were like that Olympic weight that she was just carrying and carrying around. And then once she could express that, her body didn't need to suffer the hit. And suffer that, yeah.
I know it gets so weird sometimes explaining the repressed emotions and how the body... But really, I think we can all see examples of that. When we kind of tell someone something and we don't really mean it, and it catches in our throat or our stomach kind of turns.
Or our bodies are sensitive. It happens more than we realize that our bodies are these barometers for us.
Yeah, I mean, we've all had the experience of feeling a knot in our abdomen when we're in a tense situation. You know, that's a brain to body reaction. Usually, you know that the situation is tense and you know why it's tense.
And you get this, you know, the body has always been part of our emotional reactions. You know, we can get, you know, blushing with embarrassment is another one. Pounding heart when you're afraid or excited is another one.
The body is always involved in emotions. Where the problem comes is if you've got an emotion and you're not aware of it. And then you get the body reaction without the brain knowing why.
And when the brain doesn't know why, it can't do anything about it. It's just going like, why is my body doing this? And it's a mystery.
So, but sometimes people can figure this out for themselves. Sometimes they need an app like Cureable to help them, or a book to help them get insights, or a therapist. Something to help them see the connection to where that emotion might be coming from.
But once they do, solution is on its way.
Yes, yes. And like you said, sometimes it's just even that realization. You don't have to cut off ties with that person, or you don't have to completely cut them out of your life necessarily, but just the realization.
I'm curious. Yeah, if you have any-
I just wanted to say that that was that, you bring up the hardest situation, which is when you are really angry at somebody that you also care about. And what do you do with that? That's very challenging.
And it takes people a long time to work it out. A big part of the issue too, is that people don't like to be angry at somebody they care about. And that's why they repress it.
But it's very, very common to be just volcanically angry at people that you still care about. And we have to find a way to balance those and give, you know, each of them their due. They both have a reason to be there.
And we have to acknowledge that. And sometimes it means setting boundaries. Sometimes it means limiting contact.
One of my patients had to have, you know, just for a period of six months, zero contact with the toxic parent in her life. And that's what she needed to get well. After that, she could begin to gradually reintroduce contact with this person.
But she had a lot of processing to do, and she needed six months to do it.
Yeah. Yeah. Well, do you have, would you say that you have, I mean, everyone is different.
In your experience, do you have a technique that you really like and recommend? I mean, there's so many different things from journaling to breathing to, you know, all the different things. But if you were to give some advice of your favorite or maybe top three things.
You know, most of my patients who have the most severe levels of illness, it's from the long-term impact of adverse childhood experiences or ACEs. And the long-term impact tends to fall into three major categories. And so I focus on helping people with all three.
The most difficult are the emotions, and we just talked about those. The second one is personality traits, that children develop when they're in a dysfunctional or toxic or adverse environment. They try to cope with it by being very good little kids, by being perfectionist, by being very self-critical, by not asserting themselves, by not learning how to play, we talked about earlier, by their self-esteem suffers.
So I try to help them with all those things by seeing, what did they learn about themselves as kids that isn't true? Did they learn that it's their job to help everybody else in the world and neglect their own needs? Did they learn that they're a second-rate person?
I try to help them see that when you're born into an environment like that, it's like parachuting into a dangerous jungle when you're a toddler. And through no fault of your own, you find yourself in this difficult environment. But you need to give yourself tremendous credit for having somehow found your way out of there.
And by giving yourself that credit, you are starting to flip yourself image from the negative one that you learned as a kid that's false into a positive one that you deserve for having made it through those difficult experiences. And then the third, and a lot of the toxic or stressful personality traits will begin to move and to shift into a more positive frame once you've made that shift about your own self-image. And then the third major area are the triggers, which are people, situations or events in your present day life, that are especially stressful for you because they are linked to the past in some way.
And often the most common is, like my patient who was hospitalized 60 times at the prestigious university, it was a person who mistreated her as a kid who was still in her life in the present day. That's probably the single most common kind of trigger. But there can be others, even some ironic ones.
Many of my patients who have just met the love of their life, somebody who is totally for them, that's when they get sick. And they get sick for two reasons. One is they've never had a person like this in their life before, so they're not sure they can trust it.
And they're worried that this wonderful person they have in their life is going to wake up one day and say, no, you're not who I really wanted. Even though there's no evidence for that whatsoever, it doesn't stop people worrying when they've never had this in their life before. And then the second reason is that if you decide that this person who thinks you're wonderful is actually right about you, then it means that you were actually quite a bit mistreated as a kid, that all those negative beliefs about yourself that you absorbed as basic assumptions when you were growing up, they're not true and you didn't deserve to have them inflicted on you.
And that's going to stir up a certain amount of justifiable anger that you had to go through that. And so that's, you know, obviously on balance extremely positive that you have this wonderful person in your life. But in the short run, it can stir some things up and can serve as a trigger.
Yeah. Yeah, it makes so much sense. And yeah, with that anger, you know, it's like we don't have to express anger to that person.
Sometimes that person isn't in our life anymore. They're not even in this world. And in this world, that's true, you know.
So, you know, there are ways, if people are looking for ways to express anger, it doesn't have to be, you know, that you go and get mad and yell at that person.
Yeah, that's right. You can, what I have a lot of my patients do is write them a letter that they don't mail. So you can do that even with somebody who's deceased.
Yes.
One of my patients took the letter to his father's grave and read it to him. And he told me that it took him four or five hours to read the whole thing and that by the end he was shouting, you know, he's there in the cemetery shouting at this gravestone. But when he was done, his symptoms were 90 percent better.
Wow.
Yeah. So very powerful technique. And when you write the letter, it doesn't have to be all bad.
You can put the good stuff in it too. Just try to put everything in it that you're feeling.
Yeah.
Yeah.
I love that. Yeah. And even if the symptoms are better with this work, you look at all that other stuff that you develop, you know, the sense of self and compassion for yourself, and learning to stand up for yourself and take care of yourself.
And those are things that people might even do some therapy or coaching for, even if they didn't have pain, right? So it's like, these are good things to learn just as a general human, as an adult, as a parent. And then also, it takes away your chronic pain.
Yeah. It's a great thing about this work is that in parallel with alleviating the physical symptoms, it makes for changes in people's characters that lead to a better life for them. Many of my patients, you know, I'm always remember one who, we don't have to go into a lot of detail about who she was, but she was known to the public.
And the, she had had one rotten boyfriend after another, her entire adult life, as you know, part of the outgrowth of growing up in a dysfunctional home. But when she went through this work, she suddenly had a much higher level of respect for herself and how much, you know, even though she'd been quite successful in her career, she kind of felt like an imposter, that she was, you know, just fooling people, because she'd had it, you know, drilled into her that she was a failure as a kid. And when she finally realized that she wasn't a failure, she had just been one of these people who's parachuted into the Amazon and found her way out, and that she could take a huge amount of pride in having done that, and that she was no longer going to tolerate being in a relationship with anybody who didn't recognize the quality person that she was.
And as soon as she recognized this about herself and accepted, you know, how strong a person she was, dumped her boyfriend the next day, went without a boyfriend for a year and a half, which was about 12 or 15 times longer than she'd ever gone without a boyfriend before. And then the guy comes along because she wasn't going to put up with anybody who didn't fully respect her. And a guy came along who fully respected her and they've been together for a decade or more now.
So it was not just a relief of physical symptoms for her, it was a major life change.
Yes. And I've seen that with parents where, you know, when they start showing up differently and they're not in pain and they're thinking differently, like their kids even show up differently or their partner does. Not that that's why we want to do it either, but sometimes there are those side benefits of like, you know, we're not as ornery and irritated with our kids.
And then the kids kind of show up a little happier too sometimes.
And so, all in all. Yeah, absolutely. Yeah, it makes the families definitely improve from that.
And what you're doing there is you're breaking the cycle. If you came from a family that was toxic or dysfunctional, you don't have to do the same thing to your own family.
Yeah, even just realizing you can have different emotions, kids can express their emotions. So many times I see parents saying, don't cry, don't cry, you know, and just, I think this is shifting a lot of people's ways of being and so it is, it's breaking those generational cycles and there's anything, I guess, good from all of this physical pain, it's that this awareness is coming out of it and all this change.
Yeah, I think it's going to, once it's spread throughout the healthcare profession, once the general public becomes aware that your brain can create any level of pain or illness in the body and that there's a solution for it, the impact on healthcare is going to be tremendous and the impact on the next generation is going to be tremendous too.
Yeah, they'll look back at this podcast episode and might be like, man, they knew what they were talking about.
That's right, that's right. We should have listened to Betsy right from the start. Yeah.
Man, she was right after all. She knew Dr. Clarke was awesome. Well, so good.
I think you're right. I feel like even just in the last five years that I've been studying this work, it's just skyrocketed and maybe that's just my reticular activating system seeing more of what I want to see. But it really does seem like people are becoming more aware.
Yeah. 15 years ago, most of us who do this work had no idea there was anybody else out there that was doing it. Now, six weeks ago, we had 270 people in a scientific lovefest in Boulder, Colorado and we're just going to have to do it again next year.
I can't wait. I made a few reels and social media posts about it and people were like, I've got to come next year. That looks so fun.
I was like, it was so fun. I mean, we learned stuff too, but you guys really made it such a great warm, welcoming atmosphere and it was just electrifying. It was so exciting.
There was just energetic there.
Yeah. I would just finish reading the comments in our post-conference survey. It's not like I attended some nice presentations, kind of thing.
It's like this was life-changing. This was the best conference I ever went to in my life. You know, those kinds of things that you just don't normally see from a scientific conference.
Yeah, absolutely. You're on to something good and I'm glad to be a part of it.
So very much appreciated, Betsy. Really, anybody who's helping us get the word out about this is one of our people and we love talking to you.
Well, I am so glad and I'm sure many people will enjoy hearing this. So thank you so much for your time. I know you really spend a lot of time promoting and talking to people and getting the word out.
I really just can't thank you enough because even if it just helps one more person, that's a whole life that was changed.
So yeah, incredibly rewarding work to do this for the clinicians out there that are listening. If you learn how to do this, there's nothing that's more rewarding as a professional.
Yes. So I will be sure to put your contact info and the website there. Thanks again for all the work you do and for being here today.
Thank you very much. It's been a pleasure.
Thank you so much for listening. I hope you learned a little bit about your brain today that helps you in your life like it helped me. Please be sure and subscribe and leave a review.
And of course, be sure and share this podcast with someone you know that wants an unstoppable body and mind.
Fellow Physical Therapist, Jim Prussack, joins me today for an interesting interview about his experience moving from PT to pain reprocessing Coach.
We discuss the principles of PRT (pain reprocessing therapy), and how we treat differently using a mind vs body based approach.
Check out Jim at https://www.thepainpt.com/
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
This Meditation will help you find and process your emotions.
Many of us have learned to subconsciously repress our emotions, to talk ourselves out of them or judge ourselves for having them.
But we also know that what you resist persists.
So sometimes the best way to “get rid of the emotion” is actually to lean into and embrace it.
Emotions are just sensations, and can not hurt you as long as you don’t resist them.
Allowing your emotions and learning to feel them safely will prevent them from being expressed through your body.
Today’s meditation is based on Dr Howard Schubiner’s “Embracing Emotions Meditation” from “Unlearn Your Pain.”
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Join me today to hear Hypnotist, Melissa Tiers, as we discuss integrative hypnosis and how it helps with chronic pain.
Melissa has been training clinicians in the use of hypnosis for pain relief for over 25 years and her own chronic pain history was pivotal in the creation of her pain protocols.
Melissa struggled with years of migraines and is now migraine-free through this approach (as long as she stays congruent! Listen for more details as to what that all means...)
We discuss the unconscious lens, how to be more mindful, and how to change your memories through memory reconsolidation
Addressing the subconscious directy is the fastest way to see change.
Melissa Tiers is a multi-award winning author, lecturer, key note speaker and hypnosis trainer. She is the founder of The Center for Integrative Hypnosis, co founder of The Ethical Coaching Collective and creator of Coaching the Unconscious Mind. Melissa has earned three IMDHA Pen and Quill awards for her books, Integrative Hypnosis, Keeping the brain in mind, and Integrative Hypnosis for kids and teens:Playing for change.
Check out "Integrative Hypnosis for Pain Relief" by Melissa Tiers
Thursday, August 8, 6:00-8:00 pm EST
Sign up here:
https://www.centerforintegrativehypnosis.com/offers/FNGSVfrz/checkout
Find Melissa at https://www.melissatiers.com/
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Today I interviewed Renee Kammer, who has an amazing healing story. From 30 years of chronic pain and 5 years being bed bound, to now hiking, biking, and gardening.
Renee had several diagnoses, including:
Stiff person’s syndrome, Ulcerative colitis, Rheumatoid arthritis, Ankylosing spondylitis, Fibromyalgia, Headaches, Migraines, Back pain, Hip pain, Anxiety, Depression, Pelvic pain/ IC, Chronic fatigue, Chest pain and High blood pressure.
Renee joined Alignment Academy and went through all of the exercises in Dr Schubiner's workbook to unlearn her pain.
She got off 14 medications in the last year, and has been feeling better and better!
She now has more joy and hope in her life, and is even starting a baking business with her new found time and energy.
Listen here for Renee's story.
And if you want to apply the work Renee did to your life this summer, be sure and check out my Book Club Integration Group!
https://www.bodyandmindlifecoach.com/book-club-integration-group
This episode includes a 6 minute technique you can do to deactivate your triggers.
My coach who studies hypnotherapy taught me this somatic hack to decrease the intense feelings of a trigger.
It is not to ignore the trigger or brush it under a rug, but to make it more emotionally manageable so it can be processed and let go.
Think of something that triggers you, and try the process along with me in this episode. Best if you can sit or lay down with your eyes closed.
If you are a woman over age 35, and you're interested in a supportive coaching community to help accelerate your progress, check out Alignment Academy here:
https://www.bodyandmindlifecoach.com/somatic-coaching
This episode is a clip from an Alignment Academy group coaching call.
Listen in to see how I apply somatic tools in a real life situation to help Carrie feel calmer and even excited about a situation that caused anxiety.
If you are interested in a supportive coaching community to help accelerate your progress, check out Alignment Academy here:
https://www.bodyandmindlifecoach.com/somatic-coaching
In this episode, I interview Tai Kuncio.
She is a fellow moderator in the "Tell Me About Your Pain" Facebook Group. (https://www.facebook.com/groups/695823314550483)
Tai had various pains starting in childhood, which they attributed to being athletic. But she struggled the most with chronic knee pain.
At one point after knee surgery, she was doing physical therapy 4 to 5 hours per day and still not getting better.
It wasn’t her weakness or muscle dysfunction, but her fear that was driving her pain.
Finally when she moved across the world to Africa and gave up the intensity with what she was trying to heal, she embraced the mind-body approach.
She no longer struggles with chronic daily pain, and when symptoms come up she knows how to handle them so they don’t stick around long.
Listen for her inspirational story and what she learned about letting go of the intensity to heal.
You can find Tai at https://www.retrainyourchronicpain.com/
email : retrainyourchronicpain@gmail.com
For fresh content on healing chronic pain or disease, follow Betsy
Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Here's a free 6 week link to Curable:
http://www.curable.com/betsyjensen
This week I share an interview with my client, Lucas. He struggled with several years of anxiety that was getting worse and more debilitating with time. At times it was even difficult for him to go to the store or to lunch with a friend without worrying, "what if I get an anxiety attack?"
After 3 months of somatic coaching with me, Lucas felt like he had found the missing piece. He had already tried meditation, breathing, yoga, acupuncture- all the "right" things to decrease the anxiety in his life.
But this approach taught him the tools he needed to actually unlearn the anxiety- so his brain produced it less and less.
Listen for more, and be sure and get on my "Unlearn Your Anxiety and Depression" Book Club list if you want more help in this area for free!
https://body-and-mind-lifecoach.myflodesk.com/bookclub
You can check out Lucas' music here:
Hannah/Lucas Pop Music - Idylmind https://linktr.ee/idylmind Meditation Album- https://lucasfackler.bandcamp.com/album/meditations-vol-1 General info: lucasfackler.com
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Here's a free 6 week link to Curable:
http://www.curable.com/betsyjensen
In this episode, I interview 3 women with amazing healing stories. We all met as Moderators for the "Tell Me About Your Pain" Facebook group created by Alan Gordon.
Kristina has a list of symptoms that were healed with the mind-body approach. Including anxiety, eating disorders, depression, hypothyoroidism, adrenal fatigue, POTS, leaky gut, histamine intolerance, insomnia, adrenal insufficiency, and hashimotos.
Stacey suffered for 18 years with chronic fatigue, fibromyalgia, IBS, Lyme disease, insomnia, body pains, and pelvic pain.
Callie had anxiety, insomnia, fainting, and neck pain, which she found out was a congenital neck fusion with “creative wiring in her neck”. She was told if she moved her neck wrong and she could be paralyzed, so she had medical trauma and increased fear. Her pain spread through the left side of her body and she began to have joint instability (ankle sprains, knee dislocation, hip popping). She was diagnosed with myofascial pain syndrome, fibromyalgia, migraines, chronic fatigue, unexplained rashes, acne, and had pelvic pain with sitting.
Listen for more about their healing journeys- what they found most helpful and advice they would give others when doing this work.
You can find more about Kristina and Stacey's group coaching here: www.christianbrainrewire.com
And Kristina's email is www.kristinacarlton.com
Stacey has a free "Stretch and Breathe Nervous System Regulation Class" https://www.wholisticallyrenewed.com/fitness
And Callie's contact info is coachcalliek@gmail.com or on her facebook page https://www.facebook.com/people/Brain-First-Chronic-Pain-Coaching/61555738854975/?mibextid=LQQJ4d
Here's a free 6 week link to Curable:
http://www.curable.com/betsyjensen
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
This Episode is what Dr Schubiner calls "The Six F's" in his book "Unlearn Your Pain"
These are natural reactions to pain, but they also cause the brain to amplify the pain or symptoms.
Here are the 6 F's, listen for more info:
"Fear of the pain or other symptom: We fear the sensation of it as it can be so severe and unpleasant; we worry about whether it will go away and when or when it will return; we spend a lot of time wishing it will go away
Focus on the pain or other symptom: We pay a lot of attention to it; we monitor it; we focus on how it feels and if it is changing or getting worse
Frustration with it: We get upset, annoyed and angry at the pain or other symptom; we become resentful that doctors haven’t fixed it or don’t understand it; we become sad for what we have lost
Fighting it: We work hard to overcome it; we try to push through it; and we get exhausted in the fight, especially when we feel we are losing the battle
Trying to figure it out: We spend a lot of time thinking about it; we search for answers online, in doctor’s offices and with alternative care practices
Trying to fix it: We spend a lot of time and money on treatments that haven’t worked; we try anything and everything that might work; we get desperate for a cure; we get depressed when one doesn’t materialize."
The way you react to pain can cause your brain to produce more of it or decrease it, so reacting differently on purpose will help you feel better.
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
In this episode I put together the 10 biggest myths I've seen around pain (especially chronic pain).
Lots of new pain research is coming out, so if you think you know about pain (like I did as a Physical Therapist), there may be some new findings that surprise you.
Here are the 10 biggest myths about pain, and be sure to listen for more explanation on each of them:
1-pain equals tissue damage
2-If I have pain or symptoms after exercise or food, it means that exercise or food is what caused my pain.
3-The longer I’ve had pain means the longer it will take to heal
4-I will have to re-live traumatic experiences in order to heal from them
5-If I don’t have significant childhood trauma then I shouldn’t have chronic pain
6-If my pain is mind body, I have to have 100% belief before I can heal
7-I need to be perfect at healing
8-If I have neuroplastic pain it means that I’m weak
9-If I have been doing the work and still have pain it means there are repressed emotions I haven’t yet found
10- The goal is to be totally regulated and pain free
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Anxiety is a symptom that goes hand in hand with chronic pain and disease.
In this episode I talk about what anxiety is, how it affects the body, why it's so common, and how to unlearn it!
I give an example from my own life, and some techniques you can use to teach your brain to produce anxiety less and less.
If you are looking to support your growth in a loving, fun and nurturing community, check out Alignment Oasis and the specials I have going on now:
https://www.bodyandmindlifecoach.com/alignment-oasis
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Pain when things are good is a phenomenon I see when people are unlearning pain and learning to regulate their nervous systems.
When you're used to being in high alert, then letting your guard down and feeling safe can actually seem dangerous.
We can expand our ability to stay in the "rest and repair state" longer, but some people have learned resting is "lazy" or having fun is "selfish".
Watch for this in yourself- if your symptoms come in a time of more calm or peace, don't worry!
This is actually a sign your nervous system is EXPANDING.
The rest and repair state can become more normal for you than survival mode, but the nervous system has to go through growth to get there.
If you are looking to support your growth in a loving, fun and nurturing community, check out Alignment Oasis and the specials I have going on now:
https://www.bodyandmindlifecoach.com/alignment-oasis
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
Anxiety may be a familiar state for you - whether you have chronic pain or not.
Anxiety is the nervous system state of "Flight". We are often not running from a tiger, but we are running to do more, scan for danger, and fix problems.
Anxiety is uncomfortable in the body, and prompts action- doing or thinking constantly to feel better.
The solution to unlearning anxiety and teaching the brain not to go into anxious habits is to go INTO the sensation instead of trying to avoid it.
This tree meditation will help you explore the sensations of anxiety neutrally, so you can help them pass and train your brain to produce them less.
For a limited time, book a 55 min Clarity Session with me for just $39.
Bring a struggle in your life (chronic pain, relationships, business, emotions, health), and leave with understanding to improve it.
New clients only, one per person
https://calendly.com/thebetsyjensen/39-clarity-session
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
*Free Nervous System Modules- 4 free videos explaining the nervous system, how it affects your health, and how to regulate it https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
*Curable App- 6 Weeks Free with this code http://www.curable.com/betsyjensen
If you like this podcast, please give it a five star rating and review on Itunes https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Did you know play and fun may be the missing piece to your healing?
Our society tells us we must work hard to get what we want, and we may discredit things that seem too easy.
But there are many scientific benefits of play.
We can learn faster (It takes only 10-40 repetitions in play, vs 400 repetitions).
Play, happiness or joy release endorphins (pain relieving qualities).
Play improves brain function, flexible thinking, improves memory and stimulates growth of the cerebral cortex.
Play is restorative- and it is the opposite of the fear-based survival states.
But if you’re not used to playing and find it hard, you can grow your capacity to be in the “rest and repair state”.
Listen in for more explanations of play as medicine, and how you can start to add more play to your life!
For a limited time, book a 55 min Clarity Session with me for just $39.
Bring a struggle in your life (chronic pain, relationships, business, emotions, health), and leave with understanding to improve it.
New clients only, one per person
https://calendly.com/thebetsyjensen/39-clarity-session
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
*Free Nervous System Modules- 4 free videos explaining the nervous system, how it affects your health, and how to regulate it https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
*Curable App- 6 Weeks Free with this code http://www.curable.com/betsyjensen
If you like this podcast, please give it a five star rating and review on Itunes https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
One habit that leads to the perpetuation of chronic pain is being in high alert.
Do you often go to the worst case scenario? Do you habitually worry? When you don't have pain are you thinking about when the pain may return?
These are signs you are living in high alert, and making your pain worse.
When the brain is in a high alert, fear based state, then it can percieve normal signals in the body as dangerous and produce pain.
High alert can be reinforced by technology, facing uncertainty, or feeling trapped.
Listen in for more details about the high alert state and how we can rewire those neural pathways to ones of safety, calm, peace and freedom.
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Plus click below for my special PRT-based group if you have back or neck pain specifically.
This six month group will walk you through PRT concepts, the latest research on back and necks, and even individual coaching sessions for deeper somatic work- all for an amazing low price:
https://www.bodyandmindlifecoach.com/happy-back-&-neck-club
New pain science teaches something different than what I learned in Physical Therapy school 20 years ago.
Pain is not directly related to the amount of injury present in the body.
Pain does not indicate tissue damage, but rather pain is a danger signal.
Research into chronic pain shows the brain actually processes it differently once it’s lasted past 3-6 months.
There are 44 areas of the brain associated with chronic pain, and the main one is the center of learning and memory.
Just as pain can become learned, it can become unlearned - through pain Reprocessing therapy (PRT)
Listen for more info and research about how pain is a dangerous signal, and how it can be unlearned by PRT.
Plus click below for my special PRT-based group if you have back or neck pain specifically.
This six month group will walk you through PRT concepts, the latest research on back and necks, and even individual coaching sessions for deeper somatic work- all for an amazing low price:
https://www.bodyandmindlifecoach.com/happy-back-&-neck-club
This episode was part of a video I created to "Meet the Moderator" in the Tell Me About Your Pain Facebook Group.
They had me answer some questions about myself and my healing journey, and I wanted to share that with you here.
If you are want to spend some time learning with me, while you get to know yourself and how to rewire your symptoms, be sure and join my Virtual Retreat September 2 and 3, 2023.
It will be an all day event both days- going through all of the modules and workbooks that I created for Alignment Academy- live!
There will be time for Q& A and coaching on your questions.
It's $149 or free for Alignment Academy members, so now is a great time to sign up!
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
*Free Nervous System Modules- 4 free videos explaining the nervous system, how it affects your health, and how to regulate it https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
*Curable App- 6 Weeks Free with this code http://www.curable.com/betsyjensen
If you like this podcast, please give it a five star rating and review on Itunes https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
I'm excited to share this episode with a special guest- Life Coach and Host of "The Masterful Coach Podcast", Molly Claire
When she agreed to be on my podcast, I had no idea how much our work has in common.
Molly helps women in coaching, motherhood and family life become more self connected and empowered.
Like this work, she helps her clients reach a state of greater well being.
I didn't even know that Molly had Chronic Fatigue Syndrome, which brought her to realize she needed to change some things within her.
She learned connection with herself, and how to stop the cycle of overgiving. And now she no longer suffers with CFS.
Listen until the end, where Molly teaches a tip for emotional self connection that is so simple and easy to practice.
And if you want to find out more about Molly Claire & her coaching, check her out here:
Instagram: https://www.instagram.com/mollyclairecoaching/
Website: molly@mollyclaire.com
Facebook: https://www.facebook.com/mollyclairecoaching/
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
*Free Nervous System Modules- 4 free videos explaining the nervous system, how it affects your health, and how to regulate it https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
*Curable App- 6 Weeks Free with this code http://www.curable.com/betsyjensen
If you like this podcast, please give it a five star rating and review on Itunes https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
I love this interview with one of my favorite people, Shelby Hansen.
She shares her healing journey including overcoming decades of hip pain to run a pain-free triathalon.
Shelby is a coach for moms with Chronic Fatigue, and she shares with us some energy hacks that anyone can use to feel better in life.
You can find Shelby on her website https://shelbykhansen.com/
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
For fresh content on healing chronic pain or disease, follow Betsy
on Instagram https://www.instagram.com/bodyandmindlifecoach/
Youtube https://www.youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Website https://bodyandmindlifecoach.com
*Free Nervous System Modules- 4 free videos explaining the nervous system, how it affects your health, and how to regulate it https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
*Curable App- 6 Weeks Free with this code http://www.curable.com/betsyjensen
If you like this podcast, please give it a five star rating and review on Itunes https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Did you know your personality traits are a predictor for whether you will have chronic pain or mindbody symptoms?
Traits like perfectionism, people pleasing, and wanting to be liked keep the nervous system in dysregulated states and wreak havoc on the body.
For me, my personality traits were the biggest thing keeping me dysregulated and in a state of dis-ease before I found this work.
Listen to find out more!
For weekly calls and community support integrating this work into your life, check out Alignment Academy:
https://www.bodyandmindlifecoach.com/alignment-academy-membership
Please subscribe and share this podcast with someone who might love it!
In this episode I tell you a real life story of my back pain and a flare I had this weekend.
Since chronic pain has more to do with fear and nervous system dysregulation, I decided skiing sounded like a nice thing to do when my back pain was uncomfortable.
Listen for how this counterintuitive approach helped me through the pain with less resistance and more curiosity.
Click here for more information on somatic coaching & Alignment Academy: https://www.bodyandmindlifecoach.com/somatic-coaching
In this episode I talk all about the nervous system state of freeze.
This is the nervous system state of shutdown when the system detects a mortal threat.
The nervous system chooses this state as the best option for your survival, so it is not a conscious choice.
Here is an example of what you may feel in freeze:
Feeling space, foggy, unable to think clearly, forgetting details, disoriented, forgetting where you’re going, losing track of time, continual exhaustion, numb, no energy, feeling overwhelmed, disconnection, feeling trapped, hopelessness, helplessness & shame.
If you identify with feeling these emotions, you are going in to freeze.
Listen in for more details about how to know you're in freeze and how it affects the body!
For tips on Coming Out of Freeze, I will be holding a workshop March 27,2023 5:00pm MDT, register here ($7): https://www.bodyandmindlifecoach.com/offers/FFgdyV2M
*This includes a free coaching call with me Friday March 31 9:00am MDT
To purchase all 3 workshops (Coming Out of Freeze March 27 5:00pm MDT, How to Change Your Stress Level Without Changing Everything Around You March 29 12:00 MDT & Pleasure on Purpose) plus the Friday coaching call, click here ($15): https://www.bodyandmindlifecoach.com/offers/eLL27eBz
In this episode, I talk about one of my favorite things to teach- having more rest, pleasure and fun in your life.
Most people with chronic pain are devoted, high achieving, hard working, people pleasing givers who have a hard time taking time for themselves.
But this concept is research based, and actually shows that when your pain or emotions are high the best thing to do is to distract rather than try to work through it and process.
We often think we should be working on healing all of the time, but sometimes our nervous system just needs a break, and avoidance behaviors can help you get more regulated.
So instead of meditating or journaling, you may watch a funny show or read a book (NOT about pain).
Then when you are regulated and your sensations are at a more manageable level, you can do the cognitive or emotional processing at that point.
When you do distracting activities with intent, they can be soothing for your nervous system.
To learn more about Pleasure on Purpose, I will be holding a workshop March 30,2023 4:00pm MDT, register here ($7): https://www.bodyandmindlifecoach.com/offers/7Cmwmh8k
*This includes a free coaching call with me Friday March 31 9:00am MDT
To purchase all 3 workshops (Coming Out of Freeze March 27 5:00pm MDT, How to Change Your Stress Level Without Changing Everything Around You March 29 12:00 MDT & Pleasure on Purpose) plus the Friday coaching call, click here ($15): https://www.bodyandmindlifecoach.com/offers/eLL27eBz
In this episode I define trauma in nervous system terms, so you can have a more compassionate view about the survival states and why you go into them.
Your nervous system is always trying to keep you safe and can get stuck in survival states from all different types of trauma.
All of us have had things that are more than our nervous system can handle, but some have not been able to process it because they have not had a compassionate witness.
Trauma can be processed and there can actually be more growth than would have been otherwise possible (post traumatic growth).
If you want to learn more about the nervous system, how it affects your body, and how to regulate it, sign up for my free nervous system modules here:
https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
I will send you 4 of the video modules I use in my coaching programs, to teach you the basics in an easy to understand way!
My freshest content is on Instagram now, be sure and follow me there: https://www.instagram.com/bodyandmindlifecoach/
website https://bodyandmindlifecoach.com
Today I talk all about somatic coaching- what it is, what it looks like, and who it can help.
Somatic means body, so somatic coaching uses perceptions and sensations and attention to the body in order to enhance the coaching experience.
Most therapy and coaching just involves talking, and using our conscious mind.
But about 95% of our thoughts are subconscious, so many of our behaviors and nervous system responses are not in our conscious awareness.
Through somatic coaching (involving the body vs. just talking), I have reached the deepest insights about myself, and hugely shifted my thoughts and feelings in a short amount of time. Here is what somatic coaching can help with: * Chronic pain/ illness- Somatic coaching helps you feel your sensations more neutrally, which rewires the brain to decrease pain instead of amplifying it. Most chronic conditions are from learned pain pathways that can be rewired. Returning to movement- Somatic coaching is a great way to get back to exercise or normal movements without pain, since training the brain first has no risk of injury! Sports Psychologists have known the power of visualization with athletes for decades. We use similar techniques to return to movement in a progressive, safe, effective, and pain-free way. Processing emotions- Somatic coaching is how we can process emotions, since emotions are felt in the body. Trapped emotions are responses learned by the nervous system, and can be can be unlearned with somatic coaching. Healing trauma- The same somatic techniques to process pain and emotions are used in healing trauma. Trauma occurs when something is more than what your nervous system can handle. By building the capacity of your nervous system through somatic coaching, you can respond differently when triggered without getting stuck in survival states. Subconscious breakthroughs for behavior change- Ever wonder why you find yourself repeating unhealthy behaviors? We can get to the root of them through somatic coaching. Often something from childhood has primed the nervous system to behave a certain way. This happens subconsciously before you even have conscious awareness of it. Behavior change becomes much easier with somatic coaching and addressing the issue at it's root! For a free 60 minute consult with Betsy to ry somatic coaching, sign up here: https://calendly.com/thebetsyjensen/free-consult To learn more about somatic coaching with Betsy, click here: https://betsy-jensen.mykajabi.com/offers/2i6gv2yL And for info about the monthly coaching membership, Alignment Academy, where you can buy discount somatic sessions- click here: https://betsy-jensen.mykajabi.com/alignment-academy-membership
In this episode I take you through a 5 minute somatic tracking meditation to calm your nervous system, and rewire your brain to create less pain!
Somatic tracking is the process of going into the sensations in the body and describing them neutrally.
This gives some space between the stimulus (sensation) and the typical response (some form of fear that leads to more pain).
When we can describe the sensations with different words, imagine the color or shape or texture, and just watching what is there instead of reacting to it, it actually trains the brain that the sensation is not important. So it does not continue to produce it.
Listen in for a quick description of why we do somatic tracking to reprocess pain and emotions, and for the short meditation that you can use when you just have a few moments to practice!
Want help applying this into your life? Check out my group coaching membership, Alignment Academy!
Join a community of like minded self healers- full of support, inspiration, and fun!
https://betsy-jensen.mykajabi.com/alignment-academy-membership
Today's Episode is about Pain Catastrophizing- what it is and how it affects your symptoms.
People with high levels of pain catastrophizing are more likely to develop a new acute pain, more likely for their acute pain to turn chronic. And who catastrophize more before surgery are more likely to have complications and a slower recovery.
Here are the 13 questions on the Pain Catastrophizing Scale. Rate from 0 (not at all) to 4 (all of the time) when you feel pain:
- I worry all the time about whether the pain will end.
- I feel I can't go on.
- It's terrible and I think it's never going to get any better.
- It's awful and I feel that it overwhelms me.
- I feel I can't stand it anymore.
- I become afraid that the pain may get worse.
- I think of other painful experiences.
- I anxiously want the pain to go away.
- I can't seem to keep it out of my mind.
- I keep thinking about how much it hurts.
- I keep thinking about how badly I want the pain to stop.
- There is nothing I can do to reduce the intensity of the pain.
- I wonder whether something serious may happen.
A score over 37 means you tend to catastrophize how you think of your pain.
What is the solution for pain catastrophizing?
Mindfulness- being in the present moment!
There are ways to interpret your pain differently, like through somatic tracking or sending yourself messages of safety
Somatic strategies to calm the nervous system will help decrease pain catastrophizing.
So listen in for this quick summary of pain catastrophizing and how to rewire it!
If you are interested in coaching with me, I offer a free 60 min consultation to discuss your specific situation. I have a group membership and some limited 1:1 spots.
Click here to schedule: https://calendly.com/thebetsyjensen/free-consult
Episode #106- Extinction Bursts
Today’s topic is about part of the normal mind-body healing process- extinction bursts.
When you are starting to experience some success with healing, one thing that can commonly happen is a resurgence of pain in an old area or a completely new pain.
Dr Sarno called this the “symptom imperative.”
In “The Way Out” by Alan Gordon, they call it an extinction burst because of a study with a rat receiving food through a lever.
When the lever broke, the rate started pressing more urgently and quickly before the behavior of pressing the button extinguished.
If you have an extinction burst, there are 3 common stages 1- panic, 2- forcing it, and 3- oh this is how it works!
Listen to this episode for more, and trust the process- extinction bursts are a good thing because it means the signal will soon become extinct!
Want help applying this into your life? Check out my group coaching membership, Alignment Academy!
Enrollment for 2022 ends Nov 16 until next year.
https://betsy-jensen.mykajabi.com/alignment-academy-membership
I know some of you are not on my email list or following me on social media (Why not?!?)
But if you aren't, you may not have heard yet about my amazing "Founder's Special" for Alignment Academy.
Alignment Academy is my group coaching program with 2 calls per week, modules, and resources for healing.
Normally it's $99 per mo, but for the first 49 it will be a fixed rate of $49 per mo for as long as you are in Alignment Academy.
9 spots are gone in just the first few days, so be sure and click on the link for more information if this is calling to you!
Alignment Academy information:
https://betsy-jensen.mykajabi.com/alignment-academy-membership
Free 60 min consult with Betsy:
https://calendly.com/thebetsyjensen/free-consult
Sign up to receive my free Nervous System Modules and join my email list:
https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
Predictive coding is like a brain's subconscious shortcut.
Predictive coding is the #1 reason for chronic pain symptoms. Especially for people who tell me they feel calm, but their pain is related to a movement, food, time of the month, etc.
I give you a few examples of how predictive coding works in our bodies to produce symptoms, and how it can be reversed! Be sure and listen to find out more.
Want help with applying this into your life? Check out Alignment Academy (my group coaching membership). Click here:
https://betsy-jensen.mykajabi.com/alignment-academy-membership
If you have liked my podcast and have not yet given it a rating or review, PLEASE do that here. I would greatly appreciate it!
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
In this episode I talk with Lifecoach and former client, Dr Katrina Ubell.
Today we talk about Katrina's journey as a weightloss coach, and getting out of chronic pain.
And we talk about Katrina's new book, out tomorrow- September 20, 2022!
Get the sneak peek on "How to Lose Weight For the Last Time- Brain Based Solutions for Permanent Weight Loss", and how it relates to coaching on chronic pain.
For more information on Katrina Ubell and her new book, check out her website here: https://katrinaubellmd.com/
To hear my original podcast episode with her on her "Weight Loss for Busy Physicians" Podcast in Oct 2020: https://katrinaubellmd.com/how-i-cured-my-chronic-pain-and-acid-reflux-with-betsy-jensen/
Today I interview Torie Henderson- Lifecoach for exhausted, overwhelmed moms.
She talk about how teens can trigger survival brain, but the concepts here can apply to close family members or friends too if you aren't a parent of teens!
Torie also struggled with chronic pain- vulvodynia starting at age 21, then lower back pain and TMJ. She talks about how she learned not to carry stress in her body.
Join to listen to the insidious ways we cause ourselves nervous system dysregulation when we have teenagers or chronic pain.
AND if you want to practice nervous system regulation with us, be sure and join our "Relaxation Challenge" September 26-30!
Each day we will go over different techniques together so you can try them out for yourself and see what works for you!
****The Relaxation Challenge will be on Torie's "Supermom is Getting Tired" Facebook page, and you can sign up here:
Facebook Group - Supermom is Getting Tired https://www.facebook.com/groups/Supermomisgettingtired/
Torie Henderson is a master certified life coach, teacher and owner of LifeCoachingforParents.com. She has helped thousands of overworked and exhausted Supermoms release self pressure so they can more fully enjoy their life as mom. Torie is host of the Supermom is Getting Tired Podcast and is devoted to helping moms release the burdens and the guilt so they can enjoy raising their great kids all the way into adulthood.
Website https://LifeCoachingforParents.com
Facebook Page https://www.facebook.com/LifeCoachingForParents/
Supermom is Getting Tired Podcast https://lifecoachingforparents.com/podcast/
Podcast on itunes
Time for The Talk - Sex Education Class https://timeforthetalk.com
Leading Your Teen Group Coaching Program https://LeadingYourTeen.com
This episode is all about how your brain functions in survival mode, and how survival brain actually changes your thinking.
The idea from the podcast was from a clip on Youtube by Jacob Ham called "Learning Brain vs Survival Brain." So since it's back to school time, I thought about how these survival states even affect our ability to learn.
In survival brain you do not like ambiguities and are prone to black and white thinking. You have a hard time seeing another perspective and you are afraid to make mistakes.
In learning brain you are able to see the big picture, and accept nuances in thinking. There is more receptivity, creativity and ability to connect.
And learning brain is the parasympathetic/calm state which is the "rest and repair" state for your body- where it performs at ultimate health.
So check out this episode for more about detecting survival brain and how to get to the learning brain state more often!
If you want to learn more about the nervous system, check out my free nervous system modules here:
https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
And for a free 60 min consult with me to discuss your case, schedule here: https://calendly.com/thebetsyjensen/free-consult
In today’s episode I want to tell you about how I coach on healing chronic pain.
I merge PRT (Pain Reprocessing Therapy) with Life Coach tools and Nervous system regulation, for an amazing mix of learning and application into real life.
PRT teaches us to reframe and rewire the brain’s signals of pain, because pain signals are either amplified or decreased depending on how we react to them.
When the brain and nervous system do not interpret sensations in the body as dangerous, the brain produces less and less of them and chronic pain can be extinguished. (This is shown in the latest neuroscience research).
PRT tools include somatic tracking, detective for the opposite, graded exposure, and outcome independence. You can read more about them in detail in “The Way Out” by Alan Gordon, or listen to my Somatic Tracking and Graded Exposure Meditations on my previous Episodes.
The way I coach applies PRT tools by understanding your nervous system.
You can have all of the best tools, but if you are applying them in a way that puts you into a survival state, you add a lot of resistance to your healing.
I teach you to regulate your nervous system by finding those things that distract or feel fun. Finding calming thoughts or actions will help you get to the parasympathetic/calms state where your body can heal.
By learning to neutralize pain, process emotions, feel positive emotions on purpose, and read your body’s cues, you can become more embodied and intuitive.
You can use your body and your emotions to tune into your internal guidance system. This will help you make decisions and trust yourself.
If this approach is calling to you, I have amazing group options going on now! Check out Alignment Academy here:
https://betsy-jensen.mykajabi.com/alignment-academy-membership
Today I have a special guest on the podcast, Dr Aimie Apigian.
Dr Aimie is a leading medical expert on how life experiences get stored in the body and how to restore the body to it's best health.
We talk about the chronic effects of trauma on the nervous system, and ultimately the health of the body.
Dr Aimie sees all chronic health conditions relating more to dysregulation of the nervous system, rather than genetics or other factors.
"The nervous system is what drives our health"
Listen in for how trauma is stored in the body, what types of health concerns are most common, and what to do to heal trauma from the somatic and biological approach.
If you want more information about bridging the biology and somatic work in trauma, be sure and register for the upcoming "Biology of Trauma Summit" Aug 8-14, 2022. It's free and online, and has an amazing panel of speakers!
Register here: https://biologyoftrauma.byhealthmeans.com/?idev_id=31259
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Follow me on Insta: https://www.instagram.com/bodyandmindlifecoach/
YouTube: https://youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
For more information about Alignment Academy (my group coaching membership), click here:
https://betsy-jensen.mykajabi.com/alignment-academy-membership
Here is a question that I heard a lot this weekend at the coaching retreat I went to- "What if it's not?"
The survival brain will want us to focus all of our energy on figuring out all of the bad things that could happen and to prevent them.
So it quickly forms habits of what foods or activities, physical things, or situations to avoid.
The Reticular Activiating System in our brain is designed to focus on only seeing things in the environment that fit our beliefs, and ignore what doesn't.
So by asking "what if it's not", it's like taking off the blinders you have been wearing that you think are keeping you safe.
If you want to move out of survival mode and in to purposeful living, healing, and creating, start asking more of the question, "What if it's not?"
Mind Movie Workshop will be happening July, 2022!!!
Join me for 4 classes (Wednesdays at 10am PST/ 11am MDT/12:00pm CT/ 1:00 EST), where we will create a vision board with music and video for brain reprogramming. Only $19, and it's free for Alignment Academy Members!
https://betsy-jensen.mykajabi.com/offers/s5fJHb2P
For more information about Alignment Academy (my group coaching membership), click here:
https://betsy-jensen.mykajabi.com/alignment-academy-membership
Follow me on Instagram for all my freshest info! https://www.instagram.com/bodyandmindlifecoach/
There's a lot of information out there if you have chronic pain!
So in this episode I wanted to simplify the three main concepts that I have found most important in getting out of chronic pain or disease.
1-Detective for the Opposite- This is the best place to start, by changing what you focus on
2-Understanding and Regulating the Nervous System- Notice when your body is in a survival state and develop a toolbox to use to regulate. The techniques can be top-down (thought based), or bottom-up (somatic).
3-Compassion- Self compassion in the process can be the most challenging, but necessary part.
Listen now for more details!
Get out of living in survival mode and start to regulate your nervous system by becoming more satisfied!
Many of us have an underlying belief that we need to be hard on ourselves to improve. So we train ourselves to look for problems or flaws, rather than feeling satisfied.
But what I want to propose is that feeling more satisfied is actually the best way for you to evolve and grow!
Looking for problems to fix puts us into a survival state, whereas the parasympathetic/calm state (where you feel satisfied) is where the nervous system is regulated.
When the nervous system is regulated, you are more receptive, creative, able to learn, and able to connect with others.
True growth does not come from beating ourselves up or looking for things we dislike in the world and then finding more problems to fix.
When we feel more satisfied and aligned with our true selves, we will be able to move on the path of growth and evolution with less resistance and with more ease.
Plus being satisfied feels so much better in your body!
Listen in to learn about becoming more satisfied!
And if you want help applying these concepts in your life with coaching, check out my new Flow Not Force Membership!
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Check out the video to this episode on YouTube https://youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
Or Instagram
https://www.instagram.com/bodyandmindlifecoach/
Expand- Contract
This is a principle of growth I first learned about from Peter Levine and Trauma Healing.
He talks about how expansion is followed by contraction, and that this is the normal process of growth.
When I found out everyone who had been with me at the Peter Levine retreat had a week of contraction when we came back to real life, I started noticing this principle other places.
With chronic pain this principle can be called “symptom imperative” (Sarno) or “extinction bursts” (Alan Gordon). Basically when you start healing, there can be a flare up or a new symptom that shows up.
The Upper Limit Problem, as described by Gay Hendricks in “The Big Leap” is an example of how we may sabotage ourselves when we reach levels of success that are uncomfortable for us.
There is a way of stretching in Physical therapy, called contract-relax. And yin yoga is a restorative yoga.
There are many examples of expansion and contraction as a normal way of growing, so be compassionate with yourself along this journey when there are natural ups and downs!
Listen here to learn more!
And for help with applying this in your life, check out my new membership program here:
https://betsy-jensen.mykajabi.com/offers/4BVVZRjz
Not sure if this work can help you? Schedule a free consult call with me here:
https://calendly.com/thebetsyjensen/free-consult
This episode is all about what I did (and thought) when I had a sudden incidence of severe back pain a few days ago.
I talk about kinesiotape, how to handle a new pain, and all of the ways I could see it was neuroplastic despite feeling real.
Right after my back pain ended, I got sick. So I talk to you about the judgement of myself I had with that more than the back pain.
All in all, I am glad to be on the other side of it! But I learned a lot!
If you ever wonder what to do with a new pain or symptom, this episode is for you!
Link to video about taping my back: https://www.instagram.com/tv/CcvgnqjALZb/?utm_source=ig_web_copy_link
For more information about my 6 mo group coaching program- Alignment Academy, get on the Interest List now (*starts this month!) https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
Not sure if coaching is for you? Click here to schedule a free 60 min consult with me, where we can discuss the specifics of your situation https://calendly.com/thebetsyjensen/free-consult
I wanted to share this episode about the techniques I have found helpful in getting rid of my urinary incontinence.
As well, you can see the process of my journey- being curious, open to information, taking what worked for me, and being open to my own inspiration for new ideas.
For me, there were a combination of physical and mental techniques I used to get this result.
To watch my Nervous System Modules about identifying and regulating the nervous system states, click here: https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
For more information about my group coaching program, Alignment Academy, click here: https://view.flodesk.com/pages/620ffa96e0eda1a0d870b5a6
To schedule a free 60 min consultation with me, click here: https://calendly.com/thebetsyjensen/free-consult
Here are the FIT Criteria- From Dr Howard Schubiner's book "Unlearn Your Pain".
The FIT Criteria are general ways that neuroplastic pain behaves, that are different than if pain was structural.
You do not have to answer yes to all of these, with just one there is a good chance your pain can be rewired with this method.
When you start proving to yourself that your pain is neuroplastic, you can retrain your brain and nervous system to produce less pain.
Here are Dr Howard Schubiner's FIT Criteria:
FUNCTIONAL: (Symptoms do not fit with known structural conditions)
-Symptoms began without a physical precipitation -Symptoms persist after an injury has healed (3-6 mo) -Symptoms are in a distribution pattern that is symmetric -Symptoms occur on one whole side of the body or occur on half of the face, head, or torso -Symptoms spread over time to different areas of the body -Symptoms radiate to the opposite side of the body or down a whole leg or arm -Symptoms that occur in many different body parts at the same time -Symptoms that have a quality of tingling, electric, burning, numb, hot or cold
INCONSISTENT: (Symptoms vary in ways that the structural condition would not)
-Symptom shift from one location in the body to another -Symptoms are more or less depending on the time of day. Or they occur first thing in the morning or in the middle of the night -Symptoms occur after, but not during, an activity or exercise -Symptoms occur when one thinks about them or when someone asks about it -Symptoms occur when stresses increased or one thinks about stressful situations -Symptoms are minimal or nonexistent when engaged and joyful or distracting activities, such as when on vacation -Symptoms are minimal or nonexistent after some kind of therapy, such as massage, chiropractic, Reiki, acupuncture, an herbal or vitamin supplement
TRIGGERED: (Symptoms are brought on by stimuli that would not actually cause the symptom physically, but they activate the brain to generate the symptom)
-Symptoms are triggered by things that are not related to the actual symptom, such as foods, smells, sounds, light, computer screens, menses, changes in the weather -Symptoms are triggered by the anticipation of stress, such as prior to school, work, a doctors visit, a medical test, a visit to a relative, or a social gathering; or during those activities -Symptoms that are triggered by simply imagining engaging in the triggering activity such as bending over, turning the neck, sitting or standing -Symptoms that are triggered by light touch or innocuous stimuli, such as the wind or cold
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Today I have a great interview with Elle Mace, who coaches people on making peace with food and their bodies.
I was drawn to her work because of my own journey with dieting, hating my body, developing and eating disorder, and then finding my way to intuitive eating.
The diet culture is based on unworthiness, scarcity and restriction. All of which tend to perpetuate overeating and nervous system dysregulation.
As you start to accept your body and heal your relationship with food, you can reach a place of peace and calm- learning to trust your body.
I am an intuitive eater now and love my body- and it actually seems to be getting better with age! Listen in, especially if you want to heal yourself from obsessing about weight and food.
Check out Elle Mace on Instagram : https://www.instagram.com/iamellemace/
or Facebook: https://www.facebook.com/memyselfher
If you are liking this podcast, please take a minute to give it a rating & review on iTunes. It would be much appreciated!
You can do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
Today I talk about the Parasympathetic/calm state- the nervous system state where our body can rest and repair.
When we are in survival states (Fight/Flight, Freeze/Fawn), we use more energy and compromise the organ systems of the body.
But in the calm/ rest and repair state, we have increased circulation, digestion, and immunity.
We have more activation of the prefrontal cortex- so we are more collected, present and creative.
It is a learning state, and we are more receptive AND intuitive.
This parasympathetic/calm state takes less energy for the body. It is a place of more ease and flow.
Your cells are either in defense mode or repair mode, they can't be both.
So by giving yourself a chance to rest or play, you are "Doing something" very important! You are letting your body heal!
Get on the list to learn more about my upcoming ALIGNMENT ACADEMY!
A 6 mo small group (limit 15), starting 2/22/22 https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
In this episode, I interview Dan Buglio from “Pain Free You”. He has been doing daily YouTube videos about becoming pain free for almost 3 years, and has over a million views!
He explains chronic pain as “Perceived Danger" pain. The danger isn't real, but the brain PERCEIVES it is, and amplifies or produces pain. Chronic pain is not a sign or true danger, but an issue of misinformation/ bad data.
"If danger is what is feeding this, safety is the solution." We talk all about what this means and how to do it!
Here are some highlights from our discussion:
8:49- Your Brain’s primary job is safety and survival
11:33- What if you don’t yet 100% believe?
13:05- How to teach your brain you are really OK
16:08- Symptom imperatives like anxiety, insomnia
20:26- Principles to reduce pain- Knowledge, Acceptance, Teach Brain it’s Safe
27:22- Don’t believe your thoughts
32:19- Do you push through the pain?
41:38- Insomnia
43:49 Coughing up the phlegm analogy
45:50 Survival states and calming
You can check Dan out on YouTube here: https://www.youtube.com/c/PainFreeYou
Pain Free You Facebook: https://www.facebook.com/PainFreeYouNow/
Thank you Dan!
Get on the list to learn more about my upcoming ALIGNMENT ACADEMY!
A 6 mo small group (limit 15), starting 2/22/22 https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
I am so excited to bring you more information about something that has changed my understanding of somatic work completely- and that is understanding the nervous system.
The nervous system is our body's threat detector, and will put us into survival states which physically effect all systems of the body.
These survival states are helpful if we are being chased by a tiger. But living in fight/flight/freeze or fawn will take it's toll on our body.
We can learn to identify these states by noticing our body's reactions.
Increased heart rate, breathing, tension in the jaw and arms? You are probably in "fight".
Scattered thinking, anxiety, can't sit still, trying to fix, always doing? You are probably in "flight".
Lethargic, confused, dissocaited, space, overwhelmed? You are probably in "freeze".
People pleasing, no boundaries, over apologizing, worried about what others think? You are probably in "fawn".
Getting into a survival state is normal, it is part of growth. But we just want to be able to return to the PARASYMPATHETIC/CALM state as much as possible to give our bodies a chance to rest and repair.
This "VENTRAL" state is also called our window of tolerance. It's where we are calm, collected, connected and creative.
Each time we are triggered into a survival state and return to the window of tolerance, we resolve a little piece of trauma from our past.
Getting into this window of tolerance is our place of alignment- where we can tune into our inner voice and be our best selves.
And getting into alignment will be the focus of my coaching group starting 2/22/22!
Get on my interest list now to get all of the details! https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
Watch the video of the episode with graphics on YouTube: https://youtube.com/channel/UCvXZSYYGL2cfJl-oEOzqspA
In this Episode, I interview a pain coach and fellow Physical Therapist, Dr Andrea Moore.
We talk about her story with chronic pain and perfectionism, and why it doesn’t work to try and fight the pain.
We often can’t wait to get out of pain. But the frustration and urgency to change are actually what can keep us stuck.
We retrain the brain through acceptance, and allowing what is. As we develop our ability to sit with discomfort, our brain becomes less reactive to the sensations in our body.
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
Andrea’s parents were refugees, so we talk about the impact ancestral trauma can have on the nervous system.
And we have a fun conversation about mom guilt (Andrea has never had it!)
If you have chronic pain and are “fighting your pain” without success, you will definitely want to listen to this episode!
You can find Andrea on her podcast, “Unweaving Chronic Pain”, and on Instagram https://www.instagram.com/drandreamoore/
Today I interview Katrina Ubell- a well known Life Coach, and host of the podcast “Weight Loss For Busy Physicians”.
We recap her healing journey and how understanding the connection with her body and mind helped her cure her chronic pain and get off her medications.
Katrina had a lifelong history of aches and pains, starting with patellafemoral pain in 6th grade. She had sciatica and was wearing an SI joint brace. She had many different pains throughout her body, and was even diagnosed with Fibromyalgia.
Not only did she get out of chronic pain, she was able to get off her medicine for acid reflux, allergies, ocular rosacea and dry eyes.
One thing I really admired about Katrina’s approach, was her curious and playful attitude about her current body beliefs, and what might be possible to change.
Through her work in weight loss coaching, she had developed a relationship with her body based in beliefs, rather than limits.
Through this work in Body and Mind Lifecoaching, she learned even more about how to be in collaboration with her body.
As she learned to trust her body, feel repressed emotions, calm her nervous system, and rewire her brain, she no longer had chronic pain or the need to take her medications.
If you would like to hear more about Katrina Ubell and my work with her, check out my interview on her podcast- Weight Loss for Busy Physicians:
https://podcasts.apple.com/us/podcast/ep-196-how-i-cured-my-chronic-pain-and-acid-reflux/id1199570390?i=1000494569383
For more information on Body and Mind Lifecoaching, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
Training wheels is a concept I came up with, to explain how you may need a little extra support during times of high stress or pain.
And that's ok!
When you are in extreme conditions, there are things you may do to calm your nervous system, that are different than what you might do when you are in a neutral state.
AND if you do some of these comforting things, it ends up way worse if you then beat yourself up, or feel bad you aren't doing all of the "right" things for healing.
Maybe you worked extra and had a stressful week. You might not have meditated or journaled. Or you may have a go-to strategy for feeling better like having a drink or binging on Netflix.
Maybe you have a medication you take when the pain is really bad.
Even if you're doing this work and know strategies to decrease pain, there are times that you aren't in a mental state to do thought work or process emotions.
If you then beat yourself up for "not doing things right", you add so much more pain to an already difficult situation!
I view these comforting activities you choose in a time of high stress or pain, as a child who needs extra support with training wheels while learning to ride a bike.
It's neutral, and it doesn't predict the future of that kid being able to ride without training wheels some day.
Even if the comforting behavior is one you eventually want to change, the best way to change the habit is to accept yourself where you are. (Radical Self Acceptance)
Listen more for this counter-intuitive, but compassionate approach.
Reach out to me on InstaGram or my Facebook Group with questions!
Do You have NC Pain? CLICK HERE FOR QUIZ
Want more info on my next Group Coaching? Get on the list!
If you have not yet given my podcast a rating or review, PLEASE do that here
Thank You! XOXOX Betsy
This episode was inspired by a question on my Instagram live, and is a very common question with persistent symptoms or when new conditions arise.
When do you seek medical attention?
This podcast is not intended to replace medical advice, and I do believe that there is an important place for the medical system alongside this work.
I get regular check ups and blood work just as I would get an oil change in my car or an update for my phone.
The clients who I work with have also been through the medical system and have tried the suggested treatments for years or sometimes decades. Many of them are Physicians themselves.
But just as there are signs to rule in or out medical conditions, there are clues in the pain's behavior to RULE IN Neural Circuit (NC, or mindbody) issues.
The FIT Criteria (Dr Schubiner) can be used to determine if your pain is behaving like NC (Neural Circuit) pain.
Things like the pain changing locations, hurting after but not during exercise, and increase in pain when talking about the area are signs that your brain is misinterpreting safe signals as dangerous- and activating the same neural circuits of real pain that you feel in your body.
To take a quiz based on the FIT criteria, and determine if you have NC pain- click the link below!
The other thing to consider is looking at the whole person and history of pain and illness. The more of these conditions you've had, the more likely that the pain you are feeling now is also NC pain.
Dr Schubiner says these medical conditions are "Likely NC:"
IBS, Functional dyspepsia, Fibromyalgia, MPS, scoliosis, weak core, tight hamstrings, SI joint dysfunction, piriformis syndrome, leg length discrepancy, TMJ, Chronic fatigue syndrome, tension and migraine headaches, facial pain, small fiber neuropathy, PHN, interstitial cystitis, pelvic floor dysfunction, pudendial neuralgia, vulvodynia, anxiety, depression, PTSD
The next list from Dr Schubiner is "Diseases that are diagnosed as not NC, but are often NC":
Chronic Fatigue, SEID, post-COVID syndrome, Lyme disease, CMV, EBV, Ehlers-Danlos syndrome, costo-chondritis, chronic constipation, GERD, SIBO, POTS, Atypical chest pain
Lastly, Dr Schubiner considers these "Not NC":
cancer, HIV, infections like Lyme, Parkinson's, dementia, ALS, Hearing loss, Meniere's disease, Severely ruptured disc or severe arthritis limiting movement
I suggest working along with a Medical team, but do notice with yourself if you are creating a lot of anxiety worrying about symptoms and catastrophizing.
Research shows high catastrophizers are more likely for acute pain to turn chronic, to get new acute pain, and to have a more difficult recovery after surgery.
So check out my episode on the Pain-Fear-Pain cycle if you are feeling some medical anxiety and want to understand more about how your thoughts can amplify pain.
Reach out to me on InstaGram or my Facebook Group with questions!
Do You have NC Pain? CLICK HERE FOR QUIZ
If you have not yet given my podcast a rating or review, PLEASE do that here
Thank You! XOXOX Betsy
Today I have a special episode that you will want to listen to if you struggle with sleep!
If you have chronic pain, you may also struggle with insomnia, anxiety, or insomnia anxiety- and this is what Raina helps with. Sleep hygiene is only part of the solution, and may not really help if you are having anxious thoughts all day. Her approach combines thought work with intuitive work- helping you find the techniques that work best for you.
This episode is for you if you are struggling to get to or stay asleep, or feeling anxious around not getting enough sleep.
As I talk with Raina, listen to the ways that processing insomnia anxiety and similar to what I teach with processing chronic pain!
About Raina: Raina struggled with insomnia anxiety for 5 years, sleeping on average between 2-3 hours per night. In addition to treating the medical aspects (guided by my doctor), she decided to tackle the insomnia anxiety that had been spinning out of control head-on. Since 2020, she's been sleeping 6-7 hours a night and can calm the insomnia anxiety when she feels it coming back on. For free lessons and worksheets, join her Facebook Group at https://www.facebook.com/groups/insomniaanxiety
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
How are parenting and rewiring your brain for less pain similar? You may be surprised.
Crystal Haitsma teaches Radical Connection Parenting, in which connection and relationship are valued over behavior modification. Instead of using rewards and punishment to get kids to do what you want, you work on the relationship instead, so they naturally do what you want them to.
She talks a lot about emotional regulation in parenting- for both parent and child. As we learn to process our own thoughts and emotions, we can model this and hold space for our children to do the same. As we develop that secure attachment with them, they are more likely to obey us and listen to us and model our behavior.
This episode is not just for parents. Crystal teaches that as you heal yourself from the inside out, then you heal your parent-child relationship. Which is also the way to heal all relationships in life.
The more compassion you have for yourself, the more compassion you will naturally have for others in your life. So parenting starts with our own inner work.
You can find Crystal on Instagram https://www.instagram.com/the.parenting.coach/ or on “The Freedom Moms Podcast”
www.coachcrystal.ca/links
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
When someone has chronic pain (more than 3-6 mo, resistant to medical treatment), then the brain processes pain differently. Neural pathways of pain become like habits, and pain can remain even after normal healing time has passed.
But the brain is neuroplastic, and we can train it to produce less pain.
Graded exposure is one technique used in reprocessing pain and rewiring the brain.
Graded exposure is a way to slowly introduce movements back, that are usually associated with pain.
You can have a corrective experience when you try a movement previously associated with pain, but are able to interpret it differently. When you do this over and over, in progressively higher amounts, you rewire to brain to move with safety and without producing pain.
If you have pain with a certain movement, I would suggest you start your graded exposure in your IMAGINATION.
Once you get good at imagining yourself moving without pain, and paired with a joyful or positive emotion, then you will train your brain it is safe. Not dangerous. No pain signals are required.
Here is a 7 min clip of me using this graded exposure technique with a client:
https://youtu.be/lvjpMZx_MIY
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https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session,
click here, https://calendly.com/thebetsyjensen/free-consult
Join the Body and Mind FB group https://www.facebook.com/groups/231187234912768
Jane is a former client that has been dealing with a flare going on about 3 months. As well as heart palpitations.
Here I coach her about her thoughts and emotions. Then we do some somatic techniques, which got rid of her 5/10 pain.
If you have chronic pain, be sure and listen and see how what I tell her can apply to you.
Sometimes watching someone else's coaching and drawing parallels, can be even more effective than being coached directly!
Enrollment for my group program is going on now. Space is limited to 15, so be sure to act soon.
If you think coaching might help you, sign up for my interest list here: https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
Group coaching begins next week, Sept 20 so join today!
Today's episode is an interview with my client, Kathleen. She is a Physician, Mom, and back pain sufferer for 8 years. Listen to her incredible 12 week journey coaching with me.
Kathleen signed up for coaching and within the first couple of weeks had INCREASED pain and a new symptom. Instinctually she was led to the mind-body approach, but her Doctor brain kept worrying that she was missing something that was physically wrong.
Listen as Kathleen describes her journey from pain, fear, and self doubt, to a life of less stress, increased joy, and no chronic back pain!
If you would like to apply what I taught Kathleen into your life, then get on my interest list for group coaching here:
https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
My 6 mo group coaching program starts Sept 20, you won't want to miss it!
Or you can schedule a free 60 min coaching consult with me, to talk more about your specific situation:
https://calendly.com/thebetsyjensen/free-consult
Stress and anxiety are emotions that cause physiological changes in our bodies.
The stress response is very helpful short term, in survival moments. But many of us live in a stressed out state, and constantly feel like we are in survival mode.
Today I talk all about the physiological effects of chronic stress and anxiety on our bodies, including:
Rapid heart rate
Palpitations
Chest pain
Increased risk of high blood pressure and heart disease
Heartburn or acid reflux
Stomach ulcers
Diarrhea or Constipation
Irritable Bowel Syndrome (IBS)
Decreased libido, impotence
For women, irregular, heavier, or more painful periods.
Magnify the physical symptoms of menopause
Tension and Migraine Headaches
Back shoulder neck, body pain, body aches
"Unexplained aches and pains”
Increased risk of Type 2 Diabetes
Sleep disturbances and insomnia
Fatigue
Skin problems like hives and rashes
Chronic cortisol leads to inflammation in the body
Tingling of the hands and feet
Nerve pain
Lightheadedness/Dizziness
Vision problems
Memory problems
Lack of Focus/Concentration
Confusion
Chronic anxiety can mimic conditions like MS, Lyme disease, brain tumors and even seizure disorders (epilepsy)
Stress is based on our perception of danger or inability to cope. It is easy to see why chronic pain increases stress. Plus people with chronic pain are more likely people who place a lot of internal pressure on themselves.
Listen for more details about how stress and anxiety show up physically, and understand how this could be affecting your life.
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
In this episode I interview Drew Coverdale, a Physiotherapist in Northeast England, and author of the book “The Pain Habit: Your Journey To Recovery”
Drew has intuitively explored various strategies with his PT patients with persistent pain who were not seeing improvements any other way.
He integrates concepts from talk therapy, behavior science, neuroscience and psychology, and has come to view pain as a habit.
He has seen rapid transformations with people, and with others it takes longer. But “Change is possible for persistent pain. It doesn’t matter how long it takes, if you are ready to take the steps.”
Pain is a habit, driven by a stress response. Fear and frustration are the biggest emotions that he sees trigger the stress response, which can then trigger pain.
Pain recovery can start where you are now, in the moment. You can learn to create new, positive habits, instead of the habit of pain.
Changing the habit involves how you think, breathe, move, or feel. Be sure to include the emotional component by rewarding yourself as you do the new habit. That is the fastest way to rewire your brain for habit change.
You can find “The Pain Habit: Your Journey To Recovery” by Drew Coverdale on Amazon: https://www.amazon.com/Pain-Habit-Journey-Recovery-Discover-ebook/dp/B08KLYSLFG
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
One common question I get, is how to distinguish if you are feeling intuition vs another strong feeling like fear.
Intuition is something we all have, and that we can develop. When we check in with our body, we are developing a connection with ourselves that will increase our intuition.
In society, you might have gotten messages from society (religion, medicine, education) that you should NOT to trust yourself. Notice if you have resistance to relying more on your intuition, and question that.
You might also resist using your intuition, because you were taught you have to work hard, and there is no easy way.
What I offer, is that using your intuition is going to be a process that helps you connect with your body. And helps you create the results you want in an easier way!
If you want more information on how to apply this to your life, schedule a free 60 min consult call with me here:
https://calendly.com/thebetsyjensen/free-consult
And for more information about my group coaching program starting next month, you can sign up for my interest list here:
https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
Most episodes I teach a concept or explain a principle. But today you get to hear an actual coaching call, so you can see how to apply these concepts in real life.
Listen in as I coach a client through her beliefs about scarcity around money, and how that creates anxiety and pain in her life.
If you are interested in learning more about coaching and if it could help you, be sure and sign up for my coaching "interest list". I will be starting a group coaching program in September 2021, and I have a few 1:1 coaching spots open right now.
Sign up here: https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
In this Episode I am joined today by 3 former clients, so you can hear first hand how Body and Mind Lifecoaching with me has transformed their lives.
They started with chronic hamstring pain, SI pain, 10+ years of chronic back pain, foot neuropathy, and chronic fatigue.
Now they are all chronic pain free.
They learned:
- What kinds of thoughts or feelings were contributing to their physical pain.
- Strategies to calm their nervous system, and rewire their brain to produce less pain.
- How to identify and reframe thoughts that were causing chronic fight or flight.
- How to tune into, and make peace with their bodies.
- To understand that when old or new pains come up, it is a message to check in with themselves.
- Tools to identify, process, and move through their emotions and physical pain.
- Confidence in their ability to handle the unknown in the future.
Curious to see if coaching could help you? This fall I will have a group coaching option available, as well as a few 1:1 spots.
Sign up for a free 60 min consult call with me, where I help you see the real cause of your chronic pain, and how to change it.
https://calendly.com/thebetsyjensen/free-consult
Here is the contact information for:
Martha Doornink - https://www.facebook.com/martha.doornink
Jane Springer- website https://www.janespringer.com/, Facebook https://www.facebook.com/jane.p.springer.9 contact Jane https://www.janespringer.com/contact/
This was a fun episode for me. As much as I love science and research about the power of the mind in healing, I also really like energy, vibrations, and the woo.
Here I make a case for energy, the law of attraction, serendipities, manifesting and magic!!! Be sure and listen, as I explain it scientifically. And make a case for believing in fun and magic to add a little excitement to your life and your healing journey.
If you are the kind of person that likes the science, but also wants to explore the power of their thoughts to create magic in their healing journey, then you may be perfect for my group coaching program starting Sept 13. Be sure and get on the waitlist to get all of the updates!
https://view.flodesk.com/pages/60feeed6cabce0455c07ccef
In this episode, I talk about how important acceptance of your pain is.
And not in a resigned way, like accepting you will alway have pain and working on your thoughts.
I am talking about the importance of acceptance as the fastest, easiest way to achieve healing.
Just like you can learn to become more mindful, by accepting your thoughts and feelings. You can also practice acceptance of the sensations you have in the moment. When you can react to pain sensations neutrally, this rewires your brain to create less pain.
Three steps I give to creating more acceptance and healing are
1-Don't blame yourself for the pain
2-Don't catastrophize the pain*
3-Become more Neutral- find an array of ways for you to calm your nervous system, go into, or ignore the pain
*See Episode #69 to know if you are catastrophizing
Listen to find out more about how accepting the pain will help healing.
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
As I have been talking about on the last few episodes, mindfulness and chronic pain are related.
Practicing mindfulness has been shown to decrease stress, improve mental health, increase immunity and decrease insomnia.
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
You stop living like everything is an emergency.
By becoming more mindful, you become more aware- of you inner and outer environment (in a non-reactive way).
You become more open- not shoving things like emotions down. And also not exaggerating the emotion.
And you become more accepting- not reacting without thought, or being able to calm and regulate yourself after stress. And most importantly- accepting yourself!!! Accepting your thoughts, your emotions, seeing your humanity, knowing you aren't broken. This is part of mindfulness that can especially help with chronic pain.
Listen for specific strategies to become more mindful in your life!
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
In this episode, I talk about how more mindful people are less likely to pain catastrophize. Which means, they will create less pain from their brain. (Last Episode #69 I talked all about how fear causes the brain to PRODUCE more pain that you feel in the body- The Pain-Fear-Pain Cycle).
This week we dive into understanding mindfulness more by how they measure mindfulness in research.
Here are some statements reflecting low mindfulness:
*I could be experiencing some emotion and not be conscious of it until some time later.
*I break or spill things because of carelessness, not paying attention, or thinking of something else.
*I find it difficult to stay focused on what’s happening in the present.
*I tend to walk quickly to get where I’m going without paying attention to what I experience along the way.
*I tend not to notice feelings of physical tension or discomfort until they really grab my attention.
*I forget a person’s name almost as soon as I’ve been told it for the first time.
Here are some statements reflecting more mindfulness:
*I think before reacting under stressful situations.
*I can calm down soon after experiencing distressing thoughts and impulses.
*I can describe my feelings well.
*I can perceive emotions without reacting to them.
*I am aware of the bodily sensations when I take a bath.
*I can easily talk about my thoughts and opinions.
*I can watch my feelings without getting attached to them.
Listen to find out more about how your thoughts affect your pain!
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
This episode is all about how fear of pain causes the brain to CREATE more pain- the Pain-Fear-Pain Cycle.
The way you recover from pain depends on how you respond to pain signals in your body.
Many people with chronic pain tend to "catastrophize", or attach greater meaning or significance to pain. There are also physiologic changes in the brain, making chronic pain sufferers more hypersensitive to perceived threats.
These things actually cause the brain to create more pain signals. Real pain that is felt in the body.
How you react to pain makes a difference, so listen today and see how you can learn to rewire your brain!
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Do you know how therapy and coaching are different?
In this episode I tell you what therapy and coaching have in common, what their focuses are, and how to determine if therapy or coaching is for you!
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
In this episode I talk all about the importance of the words you use!
Inspired today by this quote by Bruce Lee,
“Don’t speak negatively about yourself, even as a joke. Your body is energy and casts spells, that is why it is called spelling. Change the way you speak about yourself, and you can change your life. What you’re not changing, you are also choosing.”
We can see how words matter with the placebo effect and how pain is interpreted. There is also power in the words we use to describe ourselves, and limiting beliefs we might have.
Words matter when we talk about our mind, our age, and with pain.
Listen to find out more!
Come talk with me live June 8 12:00 pm Mountain time on Facebook
https://www.facebook.com/betsy.bodyandmindlifecoach
or on Zoom Jun 9 3:30 pm MDT on zoom
https://us02web.zoom.us/j/8160509786?pwd=VlFUdGYyTlIwZUUzSTh5Q25uMHpaZz09
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
This week I give you a short meditation that you can use to increase the feeling of safety in your body.
When you are feeling stressed, anxiety or chronic pain, you are essentially in fight or flight. In this meditation, I help you find the PARASYMPATHETIC state of rest and repair (where your body can heal).
Feeling safe in your body is the number one way to rewire the brain and nervous system to generate less pain. This meditation will help you find a safe place mentally, and create the feeling of safety in the body.
Try and re-create this feeing of safety in your body and mind throughout the day, maybe hundreds of times. You can do this "micro-relaxation" 200-300 times a day to retrain your brain.
Join my Facebook Group here: https://www.facebook.com/groups/231187234912768
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If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Today’s episode is not to be missed!
I interview Dr. Howard Schubiner- a Pioneer, Researcher and Leader in Mind-Body Medicine.
Howard is such a kind and sweet person, and explains pain and neural circuits in a compassionate, scientific, and easy to understand way.
He has developed a protocol for diagnosing neural circuit pain (also called neuroplastic pain, neurogenic pain, TMS, Mind-body Syndrome).
And he trains medical professionals to unlearn what they have been taught, and become aware of the role the brain plays in generating pain.
Today’s episode covers understanding the brain’s role in pain, and how to tell if your pain is a neural circuit disorder.
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Join the Body and Mind Life Coach Facebook Group here:
https://www.facebook.com/groups/231187234912768
You can find the video of this interview with subtitles there! And this is where I'll be live each week to coach and answer questions!
If you haven't yet seen Dr Schubiner's YouTube videos explaining pain, check out #1 here:
https://www.youtube.com/watch?v=rSgnFIJKY08&t=242s
Chances are, if you have chronic pain or disease, you are also the type of person that puts a lot of pressure on yourself.
We tend to put more pressure on ourselves than anyone else puts on us, and often we have a higher expectation of ourselves compared to others.
Constantly feeling like we should be different, creates a state of internal pressure.
I talk about the pressure we put on ourselves in 3 main categories: how we behave, how we feel, and pressure with time.
Listen here for more about the types of pressure we put on ourselves, and how to let it go so we can create more flow in life.
If you have not yet given my podcast a rating or review, PLEASE do that here:
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
Join the Body and Mind Life Coach Facebook Group here:
https://www.facebook.com/groups/231187234912768
This is where I'll be live each week to coach and answer questions!
The number one way to rewire your brain when you have chronic pain or stress is to FEEL SAFE. Like in your body, at a somatic level. Especially if you can react to sensations neutrally, calmly, this signals your brain and nervous system to calm down so you can heal.
In this episode I explain about the nervous system and why we might feel unsafe. Even if you aren't aware of conscious thoughts you have, you can use your body cues to realize times you are subconsciously not feeling safe.
I also share several strategies to feel more safe, so you can start calming yourself when you notice pain, stress or symptoms.
If you are in chronic fight or flight, listen up- this episode is for you!
PLEASE RATE AND REVIEW MY PODCAST HERE- It helps the podcast be found by more people, and the reviews are so fun to read!!!
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For fresh content about healing chronic pain and disease, follow me on Instagram:
https://www.instagram.com/bodyandmindlifecoach/
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Our brains are always trying to make meaning. And when we have a new pain or flare up, I have noticed many of us tend to look at our past to make sense of it.
The way we react to pain will make a difference in whether our pain is amplified or decreased. So if we react with fear and stress, this actually causes our brain to PRODUCE more pain.
When we compare current symptoms to the pain, anxiety or depression we felt before, we can cause a fearful state. We basically freak ourselves out! Which causes more pain.
Most of the time, pain is caused by past stressors (childhood or early adulthood), present stressors, perfectionism, or people pleasing (wanting to be seen as good). NOT by structural injuries as we have always been taught.
Our past does not have to predict our future.
You can look at these signs from your body as a warning signal or call to attention. What could you change in your thoughts or environment? Do you need to create some boundaries, give yourself rest, or change old thought patterns that are causing you mental stress? Pain is a danger signal, but it is our job to interpret what it is really saying.
The main key when in pain, is to calm yourself. Decrease the nervous system from fight or flight to rest and repair so your body can heal. So be on to yourself if you catch yourself thinking- this is just like before!
PLEASE RATE AND REVIEW MY PODCAST HERE- It helps the podcast be found by more people, and the reviews are so fun to read!!!
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For fresh content about healing chronic pain and disease, follow me on Instagram:
https://www.instagram.com/bodyandmindlifecoach/
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Embodiment is to become connected with ourselves, mentally, emotionally and physically.
There are many reasons we become dissociated from our bodies- programming to ignore our body cues, to hate and even to fear our bodies.
Usually we only pay attention to our bodies when there is pain or discomfort.
When there is pain, being in the body is not comfortable. So the thought of focusing in on the body and the pain could seem counterintuitive.
But in the process of embodiment, you learn to know your body's cues and can even change your pain.
How do you become more embodied? Listen to find out more!
Muscle Testing Videos:
https://www.instagram.com/p/CMImx8zh_Pf/
https://www.instagram.com/p/CL0BSFhhoRM/
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Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Today I teach about boundaries, in what might be a new way for you to understand them.
Boundaries are important for chronic pain and disease sufferers, because many have personality traits of people pleasing and being a "goodist" (wanting to be seen by others as good)
Boundaries are not created to control others, that just frustrates everyone.
Boundaries are about what you will do. And you don't even have to tell people what your boundaries are in every case.
Boundaries are loving, for you and the person you have the boundary with.
And I speak specifically how the idea of boundaries can relate to the pain you feel in your body.
Good stuff!!!
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Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
In this meditation, you will visit your inner child. Any part of you from the past that is unhealed.
Gain a deeper understanding of your inner child, and the programming it believed.
Know that you can now, as an adult, reparent your inner child.
When the inner child is seen and heard, and feels safe, then you have access to your higher self. The truest, healthiest version of you.
Give it a try and start making peace with your past!
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Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Today I talk about indulgent emotions- emotions that come up over and over and tend to keep you stuck.
Indulgent emotions are based on a thought error, often one we have believed for a long time. We can get stuck in a thought loop of negative thoughts and emotions, until we questions these fundamental beliefs.
Indulgent emotions are "dream excuses."
Common indulgent emotions are: confusion, worry, doubt, overwhelm, shame, guilt, self pity, victimization, or scarcity.
If you have chronic pain, or disease, the signals from your body may be indicating when you are having indulgent emotions.
It's like our bodies are "indulgent emotion detectors", and will signal us when we have old thoughts that need to be examined or changed.
Listen to learn more about indulgent emotions, and what to do if you notice them in your life!
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For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
I noticed a sneaky little trick my brain was using to keep me stressed. Regret!
I give a couple examples of how I noticed my brain immediately turn to regret, as soon as a stressful situation was almost over.
Regretting things from the past that can not be changed, is a sure fire way to cause suffering.
If you have chronic body issues, you can often learn to identify when you are having indulgent emotions like stress or regret BY LISTENING TO YOUR BODY!
Listen here to learn more!
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Email me the screenshots showing your rating, review or follow-
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For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
This episode is all about how to change your thoughts by recognizing when you have thoughts that aren't serving you. And finding new thoughts that are less painful.
Thoughts have an emotional effect on our bodies. So we can tune into how the body feels when we think a thought, to know if it is one we want to keep.
If a thought is causing you to feel tight, guarded, painful, or heavy, you can question it.
Can you find another thought that is still true, but it more peaceful in your body when you think it?
I share a few other techniques I use when working on changing thoughts, on this episode as well!
RATE AND REVIEW THIS PODCAST HERE: screenshot and email for two entries for the $100 Amazon gift card drawing
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
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Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Did you know trying to change your thoughts can cause psychological stress and exhaustion???
When we work on changing our thoughts, sometimes that can happen easily. But sometimes we have to really work to believe a new thought.
Cognitive dissonance is the discomfort you have when your brain holds two competing beliefs. And that makes it sound mild. Sometimes we call it the "river of misery" when you are trying to change an old thought pattern and believe something new.
Struggling with this work, thinking it is not happening fast enough, or thinking maybe it is impossible for you IS NORMAL. It is sometimes difficult and uncomfortable to believe something new.
Be kind, compassionate, patient, and loving with yourself when you do this work.
Know that struggling with it is normal, not a reason to beat yourself up or lose hope!
The only thing wrong with you is thinking that there is something wrong with you!!!
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Hey all you perfectionists and recovering perfectionists!
In this episode I talk about how perfectionism may have gotten you this far in life. But if you living in chronic stress because you think you aren't good enough in some way, then perfectionism may no longer be serving you.
B Minus work is a way of lowering the bar for yourself, to stop expecting the unrealistic, and to allow pleasure into your life on purpose.
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Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Are you a giver? Do feel more comfortable giving, than receiving? Do you struggle asking for, or receiving help?
Well listen up! Because working on receiving could benefit not only you, but also the people around you.
Constantly giving is not sustainable. You may already know that by the toll it has played on your body. If you are giving at your own expense, you can balance that by practicing receiving.
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Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Here is EXACTLY WHAT TO DO to get out of pain and heal your body.
And it's not what you think!
In this episode, I talk about how healing is not a matter of following and exact series of steps. Healing is an individual process, and what works for one person may not work for another.
So how can you know exactly what to do for YOU???
What I teach is to integrate back into the body, and find the inner knowledge within you. What if your body already knows how to heal, you just need to develop the skills to tune into and interpret it.
I go through some of the best basic techniques to tune into your intuition, higher self, inner wisdom, the knowing, or whatever you like to call it.
Tuning into your higher self for wisdom is a skill you can learn through embodying your body. And it is a meta-skill you can use in any area of your life!
Watch the muscle testing video I talk about in the episode HERE:
https://www.instagram.com/tv/CL0BSFhhoRM/?utm_source=ig_web_copy_link
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Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
In this episode I talk about how sometimes in life we have negative emotions.
We have an inner child that can feel self pity or unloved or unworthy.
So rather than beating ourselves up. Or worse, thinking that something must be wrong with us because we can't get over some negative core thoughts, I suggest you try ALLOWING them.
Set a time that you write and vent - imagine your inner child having a tantrum and complaining without restraint. Then you can rip it up and move on.
Try allowing the emotion in your body, like being the calm parent of a tantruming child. You don't have to do what the toddler wants, just listen. Have compassion. Understand why a child would feel hurt or sad or victimized.
Use your body signals as a sign to do this inner processing. Listen to you inner child, so she or he stops screaming to you through your body.
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In this episode, I teach you a strategy you can use to start to change your thinking patterns and rewire your brain. It is to be a Detective for the opposite of what you already believe.
Our brain is used to seeing what we already believe as truth. So the first step is to notice that you believe something. Then notice if what your believing is serving you.
When you have identified a painful belief you have, look for ways the opposite might have some truth. You can usually find SOME truth in the opposite, and sometimes it is AS TRUE as what you currently believe.
Our thoughts are powerful. Just opening up your mind to different thoughts, can create space for new changes to occur.
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The way you react when you feel pain, determines whether you continue to wire you brain for pain or not.
When you respond with fear, anxiety, worry, stress or urgency, then your brain gets feedback that the sensation it is feeling is very important. The brain prioritizes looking for pain. And the hyper vigilance and guarding actually CREATE more and more pain pathways!
When you can respond neutrally, the brain does not see it as a high priority. Since it is not urgent, the brain can stop focusing on anticipating and creating pain.
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In this episode, I take you through a calming meditation. We focus on the positive sensations in your body, and finding a place of safety within that you can come back to.
This meditation is great to decrease fear and promote calm in the nervous system.
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In this episode I talk a little about the word I have chosen for 2021- Light.
Have you chosen a word for 2021? Today is a quick listen to get you thinking about the intention you want to set for the coming year.
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Today I interview Danielle Savory about overcoming chronic pain, embodiment, and finding pleasure.
Danielle is a sex coach for women, and host of the podcast “It’s My Pleasure.” Her education is is in Neuroscience and Buddhist Psychology.
She shares her chronic pain journey, starting with noticing her thoughts - allowing sensations in her body, and having self compassion.
Danielle studied with Kristen Neff and learned first hand the science of Self Compassion for creating a healing environment. When you accept and reconnect with your body, you can start to notice pleasure along with the pain. Danielle says, “When you start to see the rest of the body is there to support the pain, and in a compassionate way. That would help the pain move through. And over time to eliminate it.”
Allowing pleasure was a huge part of Danielle's healing. “Soak in the good of pleasure. Let it become a part of you, your brain, your whole being. It creates a buffer system of resilience, and a nourishing refuge within your body to help you through the pain.”
Sensuality is just paying attention to the senses. Notice your body and the sensations it has. And when you can learn how to do that, then it is easier to do with your own sexual pleasure.
Learning how to practice engaging with pleasure in your body can help shift the focus off the pain and allow healing. “Just because you have pain does not mean you can not experience nourishment and satisfaction and pleasure in your body.” You can notice the pain, AND also pay attention to what feels good.
Focusing on pleasure allows you to be more present, increase joy, and find delight - which will help to improve all areas of life. Studies show changes in parts of brain involved in imagination, the creative process, rational thinking, efficiency, and focus. So the journey toward sexual growth can create neuroplastic changes that effect the way you show up in the world.
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Today I interview Iva Faulknerova. I invited her on the show to talk about an online course she took through Yale, called “The Science of Well Being.”
The course is taught by Dr Laurie Santos, Psychology professor and Host of the Podcast “The Happiness Lab”
https://www.coursera.org/learn/the-science-of-well-being
She talks about NPI: Neuro-Psycho-Immunology- the study of how thoughts effect our health. And describes some "annoying features of our brain" that keep us from feeling our best.
Listen for research based tips, to help you make small changes which can lead to greater happiness in your life.
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Today I am teaching about some ancient yogic wisdom, not neuroscience. But remember, science has it's limitations. We can only observe and quantify certain things we can perceive.
Listen with an open mind, and maybe find a new perspective to look at your body and mind connection.
The Koshas are 5 layers, or sheaths, that cover the light we have within us. When the layers are dense, our light can not shine out. Our goal with the Koshas is to work to become more transparent at each layer. Then, like Saran Wrap over a light bulb, our light can still shine brightly.
And then we have layers, or "koshas", that cover that light.
These layers are made of "Maya", which means illusion
So when the layers over the light are thick and dense, the
light can not shine out. You are locked in the illusion
There are 5 layers- KOSHAS
Starting with the outermost layer- ANNAMAYA KOSHA
(Food Layer)
The part of the body that is fed and nourished by food
-represents the physical structures of the body -bones, the muscles, the skin, the organs
And you could take some things and intervene at the food level
Maybe eating certain foods or taking supplements to help with healing.
But remember too that the problem could originate from a
deeper level and be radiating out.
So it is always good to look at all of the levels, because there can be a reverberation in the body
The food layer can become more or less transparent by what we eat or drink or how we treat the physical body.
Asana or the yoga practice has some effect on the Food layer,
But it primarily works on the next layer in, which is the PRANAMAYAKOSHA- Pranic layer
Prana is LIFE FORCE.
This layer is composed of the physiological structures in the body of blood, lymph, the breath , the respiratory system, the circulatory system, and the endocrine system, like the thyroid.
So if you have ailments in any of these areas, your primary work is here on the Pranic level.
And your primary remedy is the “asana”- yoga movements to promote flow of this life force.
And the other remedy is through Pranayama- which is the breath work.
The third layer, is the MONOMAYA KOSHA (Mind layer). It is what we sometimes call the MONKEY MIND, the irrational mind, the layer of mental chatter and the emotional level of the mind
Ailments of this layer include anxiety and depression
The remedy, the way to feed and nourish this layer, is through devotional practices, keeping good company, and performing selfless service to others. Karmic yoga practices- like caring for someone else. Or Bahti yoga which is chanting, or singing helps at this level.
The next layer is the VINJNANAMAYA KOSHA (knowledge layer)
This is the wisdom, intuition, and the perception. The layer that can figure things out, plan and study. It represents the intellectual level of the mind.
The affliction of this level is boredom
So if this is you- the way to feed and nourish this layer is by studying, and staying engaged in learning, and in growing.
The final, innermost layer is the ANANDAMAYAKOSHA (Bliss layer)
This represents the highest, innermost self (which is made of bliss!). Its is the layer closest to the true self
And so it is the layer that can cause the deepest affliction.
The ailment of this layer is disconnection. Disconnection from others, from yourself or from Source
This layer is fed and nourished by devotional practices, and maintaining connection to a higher power- whatever that is for you.
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In this episode, I summarize what Body and Mind Lifecoaching is, and what I teach.
Body and Mind Lifecoaching is a fusion of what I have learned studying neuroscience and mind management principles.
I teach:
1-A new way to look at chronic pain and disease-by understanding how and why the brain produces pain
2-How to respond when you have pain
3-How to feel ALL of your emotions and sensations in your body
4-How to tap into your intuition
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The concept of radical self acceptance is that in order to truly change yourself, you must accept yourself just as you are.
We usually think if we are kind to ourselves, then we will never change. So we hold ourselves to unreal perfectionistic standards and then beat ourselves up when we don't achieve them.
But what if the way to change is not to be hard on yourself?
"It wasn't until I accepted myself just as I was, that I was free to change." -Carl Rogers
Radical self acceptance relates to chronic pain and disease in two ways
1-accepting all emotions we have is what John Sarno teaches. Pen-vent or journal to get those repressed emotions out, and then bathe them in self compassion
2-radically accept the sensation of the pain. Go into the body and describe the sensation. Do not fight it or dissociate away from it. React as neutrally as possible and send slow breath to and from that area. React to your body with compassion, not hate or fear.
Accept the sensation of pain, and send the message back to the nervous system that it can relax.
The best way to change ourself, including our perception of pain, is to fully accept all parts of ourself.
Radical!!!
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Thank you!
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(I had to put my perfectionism aside and film it in two settings due to audio issues. haha)
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We all have some form of future fear, which can effect us in the present moment. People with chronic pain and disease often have so many unknowns about their health and prognosis, so future fear can be limiting and debilitating.
Today I want to talk about a specific kind of future fear- fear of evolving yourself into the next version of you. Are there some dreams you have forgotten about or no longer think are possible to chase? Are you not sure if you have a calling in life? Or what that calling is? Listen to this episode for advice.
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Did you know beliefs are just thoughts you think over and over again?
Beliefs that aren't serving you can be questioned.
You will know to question a thought by WHAT YOU FEEL IN YOUR BODY.
Use your body sensations as a guide to start figuring out your emotions, thoughts and beliefs.
When you feel something in your body you don't like, resist the urge to pull away. The more you react calmly and without fear, your nervous system can move from fight or flight, to rest and repair.
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Today's podcast includes two exercises for going in to the body.
Going in to the body, instead of retracting and dissociating from it, is an important way to start building a mind body connection.
It is a process you can use for processing emotion, decreasing physical pain and resolving trauma.
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Today I talk about Joe Dispenza's book, "You are the Placebo." I give just a few examples from the book, so if you're interested in more the book is such an amazing resource!
The placebo effect demonstrates how the mind makes physical changes in the body, just by having a belief or expectation that something will happen.
It demonstrates the power of your thoughts in healing.
If you want to listen to the podcast episode I did for Katrina Ubell's podcast, click here:
https://podcasts.apple.com/us/podcast/weight-loss-for-busy-physicians/id1199570390?i=1000494569383
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In this episode, I talk about TMS- Tension Myositis Syndrome. Or what Dr John Sarno also calls Mindbody Syndrome.
TMS is a defense mechanism of the brain, against what it perceives as a bigger threat to our survival. Our repressed emotions.
Physical pain can come from the body (nociceptive pain) or from the brain (nociceptive pain).
TMS is a type of pain created in the body by thoughts and emotions. There are personality types that are more prone to TMS- perfectionists, people pleasers and co-dependent (I'm only ok if you're ok.)
I am going to quote Dan Buglio's (Pain Free You) list of TMS conditions, see if any of them apply to you:
"heartburn, reflux, abdominal pains, IBS, tension and migraine headaches, rashes, anxiety or panic attacks, depression, OCD thought patterns, eating disorders, insomnia, fibromyalgia, back pain, neck pain, shoulder pain, repetitive stress injury, carpal tunnel, TMJ- jaw pain, tendonitis, facial pain, burning, numbness, tingling, muscle twitches, palpitations, chest pain, pelvic pain, muscle tenderness, "growing pains", knee pain, dizziness, tinnitus, vertigo, allergies, and asthma."
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Asking good questions is a way you can start building trust with your brain and your body. Do not ask negative questions or indulge in “I don't know.”
You can start by asking yourself, “WIn this episode I talk about the power of questions, and how we can put our brain to work solving problems for us during the day.
hat am I thinking?”or, “What am I feeling?”
Here are some examples of other powerful questions you can ask yourself each day:
What am I grateful for?
How can I honor my body today?
What can I do to laugh a lot today?
How can I have more fun today?
How can I take time for myself today?
How can I make myself a priority so I have more to give others?
What do I love about myself?
What are my strengths?
How can I become more connected to my internal joy?
How can I make choices that benefit me and everyone around me at the same time?How do I feel in the flow?
How can I have more inspiration today?
How can I be more present today?
How can I show more love to myself?
How can I be more patient with myself and others?
How can I live my best life?
Try this! It is amazing how much your brain will help you if you ask it!!!
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Have you ever noticed that as humans we have a hard time allowing ourselves to feel pleasure, happiness or other positive emotions?
Our brains have a negativity bias, and on a primitive level feeling pleasure is perceived as dangerous to our survival. We should not let our guard down, and we should always remember that negative things are about to happen. Thanks, brain...
I talk about what Gay Hendricks calls the Upper Limit Problem, the difference between pleasure and buffering, and how to notice and cultivate more pleasure in our lives. Even if you are struggling with pain, I will teach ways to begin increasing the pleasure and positive emotions you can feel each day.
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I just finished an amazing virtual retreat with Nicole Sachs, LCSW. Today I want to share with you wisdom I learned from Nicole- both from the retreat and from her podcast, The Cure For Chronic Pain. She explains TMS so beautifully.
Nicole was a patient of Dr John Sarnos, and then went on to work with him. In this podcast I will talk about what Nicole teaches- about TMS, JournalSpeak, and having patience and kindness for ourselves on our healing journeys!
“The pain is not all in your head, but the solution is not in your body.” -Nicole Sachs, LCSW
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In this episode we look at pain in a different way. Many people who have gone through the process of doing this body and mind work view their pain as something they are grateful for, their gift, or even their superpower.
Pain is a danger signal. When people learn to see pain or disease as a sign from their body, and learn the tools to address what needs attending to, then pain can be used like a barometer. A gauge to let them know it is time to check in or recalibrate. This extra information helps with coping skills, stress management, and helps identify and change personal issues so they aren't passed on to others. Learning to manage pain and disease is a meta skill that can be used throughout life to help you become more attune, and become evolved to the next version of yourself.
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I got the idea for this podcast from a Ted Talk by Kathryn Schulz, where she says how it feels to be wrong. It feels like you're right.
The brain has programming and the world we perceive is based on what what we bring in that validates what we already believe. Even thoughts that cause us mental or physical pain are kept because they are known and predictable.
I talk about questioning all of out painful thoughts. As well as using pain signals or poor health in the body as a red flag to check in emotionally and mentally.
This is the path to freedom.
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Today I want to share a life hack for rewiring old programs in your brain. It's called the evidence file. You write down evidence against the current belief you want to change- whether on 3x5 cards in a file, or on a list somewhere you keep. For example, I have an evidence file of nice things people have said to me or successes I've had. So when my old program of "you're worthless" comes up, I can easily look at evidence that proves it's not true.
You can use the evidence file to make a case against your pain. Notice on purpose the times you DON'T have pain when you expected you would. It is so much easier to notice and focus on when you do have pain. But reacting to pain with strong emotions like frustration, worry or fear, just strengthens the neuronal connections that reinforce the pain is important. Most of chronic pain is neuroplastic pain that is created by the brain because of emotional factors, but felt in the body as pain.
The evidence file will help you decrease the strength of the neuronal connections in your brain, and rewire your brain to make less pain.
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In this episode I talk all about myself! Struggles with my anxious mind, ulcerative colitis, and some things I've learned from my pains and doing this work.
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In this episode I talk about what we make our thoughts mean about ourselves- especially our negative ones. But as humans are brains are programmed to be negative. If we don't expect that or allow for that, it is easy to feel frustrated with ourselves or feel like we are doing it wrong. But just like life is 50-50, we will have good thoughts and bad thoughts. And that's OK.
I talk about becoming an observer of your brain, a watcher of your thoughts. This is just as important for thought work as it is for healing chronic pain.
So listen, and learn ways to be more gentle with yourself and your brain. You are NOT your thoughts.
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In this episode I talk about the cause of your suffering and how to eliminate it! The concept is straightforward, and it comes from this formula: pain x resistance = suffering.
Pain is part of life, but suffering is optional. And suffering is amplified by the amount of resistance we have.
Listen for examples of resistance and how to decrease your resistance by acceptance.
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It's easy to identify thoughts that are obviously negative. Some thoughts sound pretty and nice, but come from emotions of fear or scarcity. Thoughts like, "I just want everyone to get along" or "I want to be a better person" are examples of thoughts that are well meaning, but don't create positive emotions when we think them. And of course, we will talk about sneaky little thoughts that are common with chronic pain and disease.
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This is a special episode where I take you through a 15 minute somatic tracking/meditation exercise.
Chronic Pain is mainly neuroplastic pain (pain creasted by the brain and felt in the body).
It is usually interpreted with certain thoughts or emotions
-fear, frustration, uncertainty, despair, sadness,
There are thoughts like what did I do? How long will this last? How can I get rid of the pain? How can I avoid it?
We may think there are certain positions that are safe and some that are dangerous.
These thought and feelings reinforce to the brain that there is something to be scared of, which strengthens the neural pathways that produce more pain
Somatic tracking is a way to reframe the sensations in your body from a lens of neutrality or safety. It helps you change understanding of what the actual sensation is. In chronic pain the brain is over reacting to perfectly neutral totally safe sensations. When pain is no longer dangerous, the brain stops making more pain.
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in this episode I interview Matt, who had debilitating back pain for 10 years. He just finished my 6 week coaching program and has some amazing results.
Not only is he pain free most of the time, he learned mental tools to improve the relationships, and spirituality in his life. He learned emotions can be felt and processed instead of repressed and felt as pain.
Matt is actively pursuing new goals, now that his mind is free of the mental preoccupation with and fear of pain. He understands the importance on investing in his mental capacities, just like we know a healthy diet and exercise is good for the body. He sets aside time daily for mental work and focus.
Matt feels like he has been on "maintenance mode" for the last 10 years, and is now able to live hope for a future he is in charge of. Amazing results!
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In this episode I talk about failure. Why we hate failing, how we "fail ahead of time" by not trying, and how to view failure in a positive way. Failure is not something to be avoided at all costs, this keeps us stuck and not trying. Failing is part of living your best life.
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In this episode I discuss the concept that time is relative- Einstein time!
Do you feel like you are a victim of time- that there is never enough or that your results aren't happening fast enough? Do you feel like you should be busy in order to be a worthy human?
Time is actually a neutral phenomenon, so blaming time or feeling like a victim is a powerless place to be.
Take control of how you see time- and learn that you can make time!
Learn about Einstein time and how it can bring about greater peace in your life and in your healing journey.
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This episode is all about decisions- why we make the decisions we do and how to make decisions from a more conscious place. Indecision drains our energy, so learn my best tips and tricks to make decisions on purpose to get the results you want in your life.
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In this episode I share my favorite quotes and discuss the book Love is Letting Go of Fear by Gerald Jampolsky.
There are basically two emotions- love and fear. We are programmed for fear but always have the capacity of love.
Approaching more of our life with love is how we get inner peace. And that means continually letting go of fear.
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In this episode we talk about all of the kinds of pain- emotional pain, physical pain, and how each kind can have clean and dirty pain. Clean pain is the kind of pain we want to feel in our life- yes there is pain we want to feel! Dirty pain is characterized by 1-resisting reality, 2-layering negative meaning onto the pain, or 3-making it mean something about the future. Learn how to lessen the emotional and physical pain you are causing yourself by dirty pain.
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Pen-Vent is the 15 minute process I suggest you do daily for your mental hygiene. Just like you brush your teeth or take a shower to take care of your physical body, you also need to clean the junk out of your mind. This is how you can access thoughts and feelings in your subconscious and let them go so you can heal.
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In this episode we will talk about negative self talk and how to silence the inner critic. Learn how the negative narrative that runs unchecked in our brain can cause negative effects in our life. Beating ourselves up does not make us want to be the best versions of ourselves, and actually rewires the brain to take less action, have more fear and holds us back from doing the things we really want. If you are a perfectionist or have chronic stress you definitely need to listen to this episode.
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This episode is amazing- My friend Lisa talks about her journey with decreasing chronic pain (Ankylosing spondylitis- AS, and Fibromyalgia). She recently quit an opioid pain pill she had been on for 9 years and found her pain is actually much less now than when her body was dependent on the drug. She also found relief through thought work about her perfectionism, people pleasing and childhood trauma. She is an example of what is possible when you are willing to put in the work to heal your body and mind.
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In this episode we discuss processing pain. Emotional pain is created by our thoughts, and much of chronic pain is the top-down kind of pain that acts like an emotion. Learn why avoiding, resisting and reacting to pain don't work, and how to process pain so it is no longer the focus of your life.
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In this episode we will review the traditional view of pain (signals from your body to your brain), and compare that with what neuroscience teaches us about pain. Our brains adapt and change when pain is chronic, and much of the pain that is really felt in the body is originating from the brain. This does not mean it is all in your head, it just means your brain is causing some of the effects in your body interpreted as pain. Pain can be a physical sensation, but can also behave just like an emotion.
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In this episode we talk about worry and anxiety- why we worry, how worrying effects our health, and techniques you can use today to stop your out of control worrying.
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It's easy to feel helpless when you are focusing on things that are out of your control. And right now in the world there are lots of things we have no control over.
In this episode we talk about how feeling helpless effects your health, and use the model to show how in the same circumstance you could feel hopeful instead.
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This episode talks about the types of negative consuming we are prone to, especially with the current circumstances in the world. And why we do it.
I discuss how creating is a great thing we can do for ourselves, our health, and for those around us.
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I share facts about COVID -19, so we can "spread information, not the virus." I also talk about putting our thoughts and feelings into the model. If you need a refresher on the model, refer to episode 5.
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In this episode we talk about the Manual- the unspoken rule book we have for people in our lives. When we realize we don't have to change people so we can feel better, we can let go of the expectations we have for them and improve our relationships.
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On this episode, we discuss the concept that relationships are the thoughts we have about people.
We explore the ideas that we can let people be who they are, and that they are just there for us to love.
Choosing love is always an option, and always the best option.
Learn how in this episode.
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In this episode, we talk about the health consequences that result from perfectionism and people pleasing.
You will learn how to fight the chronic stress that perfection and people pleasing cause, through developing Gratitude.
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You owe it to yourself and to those around you to practice self care.
This episode will tell you all about how to practice self care for your whole self. And bust the common myths of self care:
1-Self Care is selfish
2-Self Care has to cost money
3-I don't have time for Self Care
4-Self Care has to look a certain way
4-Self Care means doing nothing
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In this episode you will learn to use the Model to get the results you want.
We go through a model with the result of sleeping through the night as an example.
Plus three brain-hack strategies to help make behavior change more successful and rewarding.
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Learn the Model and apply it to any problem in your life.
Circumstances, Thoughts, Feelings, Actions, Results
We will take some real life examples including a model on neck pain.
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Learn more about mastering your emotions in this episode.
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Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Listen to learn why emotions are important, what emotions are, and how to process them.
RATE AND REVIEW THIS PODCAST HERE: screenshot and email for two entries for the $100 Amazon gift card drawing
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For a third entry, follow me on Instagram:
https://www.instagram.com/bodyandmindlifecoach/
Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Understand more about your thoughts, and how they create the results in your life.
RATE AND REVIEW THIS PODCAST HERE: screenshot and email for two entries for the $100 Amazon gift card drawing
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For a third entry, follow me on Instagram:
https://www.instagram.com/bodyandmindlifecoach/
Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here, https://calendly.com/thebetsyjensen/free-consult
Start understanding the power of your brain and thoughts. Learn something new to help be more mindful and compassionate.
RATE AND REVIEW THIS PODCAST HERE: screenshot and email for two entries for the $100 Amazon gift card drawing
https://podcasts.apple.com/us/podcast/the-unstoppable-body-and-minds-podcast/id1493360543
For a third entry, follow me on Instagram:
https://www.instagram.com/bodyandmindlifecoach/
Email me the screenshots showing your rating, review or follow-
Info@bodyandmindlifecoach.com
For more information, check out my website https://bodyandmindlifecoach.com
Or to schedule a free 60 min coaching session, click here,
https://calendly.com/thebetsyjensen/free-consult