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
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
Books
Recovery Strategies: Your Pain Guidebook
Additional Online Resources Mentioned in Session
Pain Resources on Sarah’s Website
White Board Image(s)
Session 2
Actions for the Week
Transition Exercise
Exercises
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
White Board Image(s)
Session 3
Additional Recommended Resources
Online Articles
DIM SIMs
The Judging Brain Questionnaire
Pain Science in Practice – DIM SIM Therapy
Apps
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
White Board Image(s)
Session 4
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
White Board Image(s)
Session 5
Actions for the Week
Online Videos
The power of vulnerability by Brené Brown
Listening to shame by Brené Brown
Additional Recommended Resources
Online Articles
Additional Online Resources Mentioned in Session
Finding Your Energy Envelope, Part 1
James Clear’s Work on Habit Change
White Board Image(s)
Session 6
Actions for the Week
Reflections
Preparation for the Next Session
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
White Board Image(s)
Session 7
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
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
White Board Image(s)
Session 8
No online resources mentioned in workbook.