Pathways Introduction: Understand how the Pathways program works

Pathways Key Concepts: An introduction to the key pain relief techniques we use

What Is Pain? Let’s go through what pain really means

Understanding Pain: We cover the basics on how the pain system works, and how pain doesn’t equal damage

Your Amazing Mind & Body: Realize what the mind and body are really capable of

Unlearning Chronic Pain: Understand how our brains are capable of unlearning chronic pain

Misconceptions & Starting To Retrain: Let’s break common misconceptions about pain, and start to retrain your brain

Being Skeptical: Be skeptical about the reasons for your pain and remove any doubt as to whether you can get better

Breathe Like a Baby: Learn diaphragmatic breathing – a key to stopping chronic pain and improving overall health

Official Diagnosis & Surgery: Get the facts on surgery and scans and how they relate to pain

How to Think of the Pain: How you think of the pain you’re facing is key in getting you better

Visualization Session 1 – A Gentle Introduction: Learn the benefits of visualization and let’s go through our first full visualization together

How Others Talk About Your Pain: The way others talk about your pain, and the way you respond matters. I explain best practices in this session

Physical Exercise 1 – Getting Started: We need to get your body moving. In this session, I explain how and why

Recap & What’s Coming Up: Let’s look back on what we’ve covered so far, have a quick recap, and then continue moving forward

Quiz! Our first fun quiz on what we’ve covered so far

Embody a Problem Solving Attitude: When you’re in pain, you might start to get feelings of helplessness. I explain how to avoid that

Anticipating Pain: Those in chronic pain will often anticipate pain and this will start the pain cycle all over again. Let’s break this cycle

Defensive Habits & Posture: The way you carry yourself and how you physically tend to your body has a dramatic impact on how you feel. Let’s discuss best practices

Visualization Exercise 2 – Guided With Your Avatar: Let’s get into a deeper visualization to bring you closer to being pain-free

Mindful Breathing: When in pain, certain parts of your brain become overactive. Mindful breathing like we’ll practice in this session will help to calm those areas and alleviate pain

Use Your Strengths: It’s time to pay more attention to your strengths and use them to tackle your pain

Hobbies That Heal: Practicing more of your hobbies is another step in reclaiming joy lost to pain

Stretching & Foam Rolling: Get some space! Let's stretch your body and relax all the key areas

Barriers to Getting Better: It’s really important to consider any self-imposed barriers to getting better, and we’ll overcome them together

Teach Others Pain Science: By teaching others the science of pain and steps to getting better, you’ll ingrain the concepts deeper in your own mind. You’ll also get the health benefits associated with helping others!

Be The Hero Of Your Own Movie: This powerful way of thinking will help you to continue progressing against pain

Recap, Q&A’s & What’s Coming Up: Let’s reflect on what we’ve gone through so far, answer some common questions at this stage and then continue on our pain relief journey

Quiz! Another quiz to test your knowledge on pain science, and the best way to handle pain

Introduction To Stress & Pain Relief: Stress relief is key to stopping chronic pain and improving your quality of life. Let’s discuss how stress and pain are linked

Connecting Emotions To Pain: It’s important to understand the connection between emotions and your pain. I help you create that link in this session

Expressive Writing: This technique is sure to help you reduce past and present stressors

Perspective On Expressive Writing: Let’s gain perspective on the writing exercise we went through and spend some time really releasing negative emotions

A Letter To Someone: The cause of our stress can sometimes be someone that has hurt you, or expected too much. This exercise will help us release that stress

Free Writing: Let your thoughts and feelings flow on paper. You might be surprised at what it reveals!

Writing About Your Body: For this written exercise, you’ll be writing about your body and reflecting on what your thoughts truly reveal

Forgiveness: When we don’t forgive, we carry a heavy burden and often resentment. Let’s change that!

Third Person Perspective: Self-distancing is a good technique to really analyze how we’re doing. Let’s give that a go

Visualization Exercise 3 – Inside Your Body: Let’s take a trip inside your body and physically turn down the pain!

Progressive Relaxation: A great relaxation exercise which also helps you gain a greater understanding of your body

Sleep Training: For those in chronic pain, sleep can sometimes be an issue. Let’s try a relaxation technique to help you get a good night's sleep

Recap, Q&As & What’s Coming Up: Let’s have another recap and go over common questions at this stage

Quiz: It’s time to once again test your chronic pain knowledge!

Healing Humor: Laughter is one of the best medicines. Let’s try it!

Three Funny Things: An easy exercise designed to get more laughter into your life

Gratitude & Giving: We’ll look at how the practice of gratitude and giving can help reduce your pain

Three Good Things: In this exercise, we’re going to make you feel good by focusing on the good

Visualization Exercise 4 – Avatar Pain Relief In 10 Quick Steps: For this session, lets countdown the time to pain relief!

Rubber Band Technique: A great technique to help stop pain from setting in

Time Capsule Pain Relief: By recording moments of pain relief, we give ourselves the chance to relive these moments in the future

Visualization Exercise 5 – A Powerful You: Stand up strong and let’s create a powerful vision of yourself

Physical Exercise 3 – Strengthening: It’s time to get stronger! In this session, I’ll take you through some key strengthening exercises

Visualization Exercise 6 – Forceful Suggestions: It’s time to be firm with our subconscious mind and tell it in no uncertain terms, that there’s no need for it to create pain

Recap & What’s Coming Up: Let’s take a quick look back, and get you ready for the last set of sessions

Music Therapy: This can be such a powerful and relaxing way to take your attention away from the pain

Raisin Meditation: In this classic mindfulness exercise, you’ll experience the best raisin ever

Loving-Kindness Meditation: Practicing kindness is one of the most direct routes to happiness and stress relief so that’s what we’ll work on in this session

Walking Meditation: This practice will help you gain a greater appreciation for simple things such as walking

Visualization Exercise 7 – Relaxation & Breathing: Let’s get a greater understanding of your pain, and help to release it through your breath

Physical Exercise 4 – Cardiovascular: We’ve worked other parts of your body – now we need to get your heart pumping!

Visualization 8 – Alternative Visualizations: Let's get creative with our visualizations!

Consume Healthy Mind Content: What you watch on TV or online directly affects well-being. Learn about optimizing your media consumption

A Soft Close: Sending some final thoughts and love your way in this last session