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Chronic Pain Acceptance Protocol

health · hard · 5-15 minutes practice + values-based living

What is Chronic Pain Acceptance Protocol?

Based on Acceptance and Commitment Therapy (ACT) for chronic pain. Stop fighting the pain and start building a meaningful life alongside it. Paradoxically, acceptance reduces pain intensity and suffering more than resistance.

Is there evidence for it?

EVIDENCEstrong

How do you do Chronic Pain Acceptance Protocol?

  1. 1.Practice 'clean pain vs dirty pain': the sensation is clean pain, the stories about it (I'll never get better, my life is ruined) are dirty pain. Work on reducing the dirty pain
  2. 2.Use the 'Struggle Switch' metaphor: notice when you're fighting the pain vs. experiencing it. Fighting amplifies suffering
  3. 3.Identify your values — what matters to you beyond pain? Relationships, creativity, nature, contribution?
  4. 4.Take one small values-based action daily, even with pain present. Walk to the park. Call a friend. Paint for 10 minutes
  5. 5.Practice mindful pain observation: sit with the sensation for 5 minutes without labeling it 'bad'. Notice its texture, temperature, movement. This reduces the threat signal

How long does it take?

5-15 minutes practice + values-based living.

Is it hard to start?

hard.

Source: Steven Hayes (ACT), Lance McCracken (ACT for chronic pain), NHS pain management programs
health · emotional · mental_health · stress · habits
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.