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?
Chronic Pain Has No Known Cure, but Can We Treat It?

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

 

Session 2

Actions for the Week

Transition Exercise

Oval Breathing Recording

Exercises

Stress Load Reflection

Additional Recommended Resources

Apps

Insight Timer
Mind Shift
HeadSpace
Calm 

Online Articles

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

Session 3

Additional Recommended Resources

Online Articles

DIM SIMs
The Judging Brain Questionnaire

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 Glycemic Index
The surprisingly charming science of your gut
Gut Dysbiosis: Starving our Microbial Self
Microbiome: Linking Pain & Nutrition
Microbiome and Your Health
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

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 Mentioned in Session

ACT Coach App
Mindfulness Coach App
Bounceback Program
Medical Weight Management Program
Food as Medicine Program
Dietitian Services at HealthLink BC

 

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

On Spoon Theory 

Additional Online Resources Mentioned in Session

Finding Your Energy Envelope, Part 1

 

Session 6

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
The Science of Character 

Netflix

Brené Brown: The Call to Courage

Session 7

Actions for the Week

Transition Exercise

5-4-3-2-1 Grounding Exercise

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 Mentioned in Session
10 Self-Compassion Practices for COVID-19
Centre for Mindful Self-Compassion Circles of Practice (free online classes)

Session 8

No online resources mentioned in workbook.