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April 25, 2023
Chronic pain is a debilitating condition that affects millions of people worldwide. It can make even simple tasks like sitting or standing unbearable and can have a significant impact on an individual's physical and emotional well-being. However, there are techniques that can help reduce chronic pain, including somatic tracking.
What is somatic tracking?
Pain psychologists have developed this powerful technique with the intention of teaching the brain to stop pairing pain sensations with fear. Why is that important? The latest neuro-science research has shown that all pain is the brain, and since the brain learns pain to keep us safe, any perceived threat – or danger – in the body or the environment, will trigger feelings of pain. In the case of chronic pain, brains get stuck in a cycle of fear leading to pain leading to more fear leading to more pain. This is what we call the vicious circle of pain.
Somatic tracking is great tool for helping brains sever the connection between pain and fear, thus interrupting the cycle of pain. In other words, instead of pairing pain sensations with fear, with somatic tracking we pair pain sensations with safety.
How do we do somatic tracking?
Practicing somatic tracking for chronic pain is pretty simple. Start by finding a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths, allowing your body to relax. Start to simply watch pain sensations with curiosity and lightness, in order to reinforce safety rather than danger. Pay attention to your pain sensations while staying curious and light-spirited, and don’t forget to send your brain messages of safety.
It is important to acknowledge that somatic tracking is NOT a tool to turn down pain in the moment. It is a brain training tool that will work with repetition, over time. To get the results you’re looking for, it is essential to practice somatic tracking regularly. You will need to give your brain lots and lots of practice experiencing pain sensations as non-dangerous. Slowly, over time, the brain will start to learn this new way of reacting.
Access a free guided somatic tracking exercise here.
Five somatic tracking mistakes – and how to avoid them
1. Somatic tracking when the pain is too high
Somatic tracking is a tool to decrease your brain's association between pain sensations and fear. When pain is too high, it is just impossible to stay in a zone that builds safety.
2. Trying to turn down the pain while tracking
Somatic tracking is a way to build new associations between fear and pain over the long term. When we are trying to turn down the pain, we are sending the message that the pain is a problem. Since the whole point of somatic tracking is learning to experience the sensations as non-threatening, it is critical to remain outcome independent while tracking.
3. Somatic tracking is meditation
While somatic tracking might look like meditation, the goal is not to cultivate calm, but rather to actively teach the brain that pain sensations aren’t dangerous.
4. Somatic track like you’re on a critical mission
Remember, the goal in somatic tracking is to keep the energy light, easy, relaxed. When you’re hyper-focused on pain sensations, you’re inducing stress into the exercise – which totally defeats the purpose.
5. Somatic tracking will work even if I just do it from time to time
Like all learning, teaching your brain a new way to relate to pain sensations will take time, practice, and repetition.
In addition to somatic tracking, there are other techniques that can help manage chronic pain, such as Mental and Emotional Release® and Pain Reprocessing Therapy, mindfulness meditation, cognitive-behavioral therapy, hypnosis, and Mind-Body coaching. However, somatic tracking is a powerful and accessible tool that can be practiced anywhere, at any time. If you are experiencing chronic pain, give somatic tracking a try today and experience its benefits for yourself.
