Pain Video Flashcards
Knowledge
Knowledge decreases pain by 20 percent
MRI correlation with pain
low correlation between findings on imaging, like MRI and pain.
So many people have MRI, what we would call,abnormalities and don’t experience any pain.
and other people have a lot of pain, and their MRIs Don’t look that bad.
Help support the idea that pain not not always associated with tissue damage
triggers don’t actually cause pain.
So what happens in chronic pain is people start avoiding things. They avoid cold weather, foods, physical activities.
What the trigger does is that the emotions, sensory experiences, and circumstances at that moment can become hardwired in the brain. Later, if similar circumstances occur, they can trigger pain, even without any new injury or tissue damage. This is because “what fires together wires together” in the brain.
We can unlearn that conditioning.
the pain caused by the brain and pain caused by the body are indistinguishable.
the pain caused by the brain is unconscious, the conditioning that happens, the neural circuits that change are happening below our level of awareness.
We can measure this pain very precisely and objectively in research settings with functional MRI. So the pain is real. It doesn’t matter where it’s coming from. It’s exactly the same, because at the end of the day all pain is caused by the brain.
Must know it to change it
Neurons can’t do 2 things at once.
When a neuron fires, there’s a brief latency period while sodium and potassium ions reset on either side of the membrane, preventing it from firing again immediately. Neurons are part of thousands of neural circuits, and those involved in processing pain also perform other functions, but not simultaneously.
Nueron cannot do two things at once
How does it help
One strategy I teach patients is active redirection: keeping the brain busy with activities you enjoy, like recalling positive memories, being creative, engaging in gentle movement, feeling light touch, experiencing positive emotions, or talking to friends. When your neurons are focused on these activities, they can’t process pain at the same time.
Guidelines for active redirection
For effective active redirection, choose activities that require effort and full attention. Passive distractions, like watching streaming services or playing simple phone games, won’t be effective because they don’t fully engage the brain. Engaging activities are important because neuroplastic changes—the brain’s ability to rewire—are solidified at night. This process depends on the release of acetylcholine, a chemical that is only released when you are truly paying attention.
examples of redirection
Visualization: Imagine fire hoses putting out “pain fires” in your brain or your body as blue, cool, and comfortable.
Positive Self-Talk: Remind yourself that you’re safe, your tissues aren’t damaged, and your brain is misinterpreting the situation.
Gentle Exercise: Engage in light movements that are soothing and don’t trigger pain.
Empathy and Connection: Spend time with others, as emotional connection can be very
How does the brain decide whether to produce pain?
The brain determines whether to produce pain based on its assessment of safety or danger. If it perceives a threat, it generates pain as a protective response.
What increases pain according to the “danger in me” (DIMs) concept?
Anything—whether a sensation, thought, or emotion—that makes you feel danger can increase pain. This happens even if the feeling of danger is unconscious or unnoticed.
Safety in me (SIMs)
Anything in any experience or any sense that helps you feel safe is going to decrease pain, perception.
dims and Sims change biology
DIMs and SIMs change biology by turning genes on or off and rewiring the brain. Your thoughts and experiences of danger or safety influence these changes. The good news: you can choose where to focus your attention and what to create.
What choices can you make in everyday life to influence your well-being?
You can decide who to be around, what to say to yourself, where to go, and how to interpret the sensations in your body. These choices shape your experiences and well-being.
How can mindfulness help in managing pain?
Mindfulness involves paying attention to pain without judgment, seeing it as an opportunity to rewire the brain. By observing pain calmly, asking the brain why it’s sending these messages, and addressing underlying fears, you can uncover the root causes. A simple exercise is to breathe into the pain and breathe out any stress or sense of danger.
How can focusing on emotions help manage pain?
When experiencing pain, ask yourself why your brain is signaling danger. Are you feeling angry, sad, or scared? Is the situation subconsciously reminding you of past trauma? Are you being kind to yourself or self-critical? Research shows that self-criticism triggers the stress response, and the brain perceives it as a sign of danger, increasing pain.
