This page is a list of the online resources recommended through the Empowering You to CHANGEpain program that I teach at CHANGEpain. Please email me if any of the links are problematic.

Session 1

Class 1 PDF

Actions for the Week

Online Videos

Understanding Pain in Less than 5 Minutes
Why Things Hurt by Lorimer Moseley
The Pain Revolution with Lorimer Moseley

Additional Recommended Resources

Online articles

Why Chronic Pain Isn’t in Your Head
What is pain?
Ten Evidence-Based Strategies for Pain Relief

Websites

­Retrain Pain Foundation
Tame the Beast

Podcasts

Healing Pain Podcast

Books

Recovery Strategies: Your Pain Guidebook

Additional Online Resources Mentioned in Session

Pain Resources on Sarah’s Website

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Session 2

Class 2 PDF

Actions for the Week

Transition Exercise

Oval Breathing Recording

Exercises

Stress Load Reflection

Additional Recommended Resources

Apps

Insight Timer
HeadSpace
Calm 
Ten Percent Happier
Waking Up
Mindfulness Coach

Online Articles

Chronic stress puts your health at risk
Restorative Yoga for Chronic Pain

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Session 3

Class 3 PDF

Additional Recommended Resources

Online Articles

DIM SIMs
The Judging Brain Questionnaire
Pain Science in Practice – DIM SIM Therapy

Apps

The Protectometer
CBT-i Coach

Online Videos

The Drug Cabinet in the Brain
Cognitive Therapy for Insomnia
Pain, the brain and your amazing protectometer – Lorimer Moseley

Diet and Pain, Part 1

What is the best diet for humans?
The Link between Diet and Pain
Time-Restricted Eating

Diet and Pain, Part 2

The surprisingly charming science of your gut
Gut Dysbiosis: Starving our Microbial Self
Microbiome with Heather Tick, MD
Why the Gut Microbiome is Crucial for Your Health
You are Your Microbiome

Additional Online Resources Mentioned in Session

“Anti-inflammatory” Nutrition Guide
6 Tips for Nutrition and Pain Management
More technical explanation of these tips

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Session 4

Class 4 PDF

Additional Recommended Resources

Online Videos

Which Foods Increase Happiness?
Why Mindfulness is a Superpower

Free online courses

The Science of Well-Being
The Science of Happiness

Additional Online Resources (Possibly) Mentioned in Session

ACT Coach App
Mindfulness Coach App
Bounceback Program
The Pain Management Workbook by Rachel Zoffness
Dialectical Behaviour Therapy
Medical Weight Management Program
Food as Medicine Program (Mood Disorders Association of BC)
Dietitian Services at HealthLink BC

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Session 5

Class 5 PDF

Actions for the Week

Online Videos

The power of vulnerability by Brené Brown
Listening to shame by Brené Brown 

Additional Recommended Resources

Online Articles

On Spoon Theory 

Additional Online Resources Mentioned in Session

Finding Your Energy Envelope, Part 1
James Clear’s Work on Habit Change

 

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Session 6

Class 6 PDF

Actions for the Week

Reflections

Ritualizing Loss

Preparation for the Next Session

Self-Compassion Quiz

Additional Recommended Resources

Sarah’s Blog

Ritualizing Loss
And then there was loss…

Support Groups

People in Pain Network
Pain Support & Wellness Groups

Online Videos

Pain and Me: Tamar Pincus talks about chronic pain, acceptance and commitment

Netflix

Brené Brown: The Call to Courage

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Session 7

Class 7 PDF

Actions for the Week

Transition Exercise

5-4-3-2-1 Grounding Exercise
Similar alternative exercise: 3-3-3

Additional Recommended Resources

Online Videos

Kristin Neff: The Three Components of Self-Compassion
Kristin Neff: Overcoming Objections to Self-Compassion
23 and ½ hours: What is the single best thing we can do for our health?

Online Articles

The Only Way to Keep Your Resolutions

Apps

Mood Meter 

Additional Online Resources (not in PDF)
10 Self-Compassion Practices for COVID-19
Centre for Mindful Self-Compassion Circles of Practice (free online classes)
The Benefits of Not Being a Jerk to Yourself (TED Talk by Dan Harris)
Resources for Change Pain’s Self-Compassion Program

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Session 8

Class 8 PDF

No online resources mentioned in workbook.

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