19 Daily Reminders
These reminders are adapted from the work of Dr. John Sarno and are intended to reinforce the psychological and neuroplastic understanding of pain. Read them slowly. Read them often. Allow them to become more familiar than the fear.
1.
The pain is due to TMS—not a structural abnormality. There is nothing physically wrong with me.
2.
I truly have no doubt that this is TMS—and absolutely nothing else.
3.
The direct reason for this sensation is neuroplasticity. My brain learned this pain, and it can unlearn it.
4.
Another reason for the pain is that my brain perceives danger—consciously or subconsciously.
5.
The pain is consistently acute—not chronic.
6.
TMS is a harmless condition created by my central nervous system and subconscious brain.
7.
There is absolutely nothing physically wrong with me.
8.
The principal emotions are anger, rage, fear, resentment, shame, and other difficult emotions that need to be acknowledged and felt.
- TMS exists to distract my attention from these emotions and limiting beliefs.
- Since my body is fundamentally healthy, there is nothing to fear.
9.
Since the perception of danger can be false, pain is a very unreliable indicator of the condition of my body.
10.
I am not broken. I am not in danger.
11.
I am really okay.
12.
My amygdala is relaxed and calm. I am fine.
13.
Therefore, physical activity is not dangerous.
14.
I will gradually resume all normal physical activity.
15.
I will not be concerned or intimidated by the pain. I will practice responding with indifference instead.
- I will shift my attention away from the sensations and toward the emotional issues beneath them—anger, rage, fear, shame, sadness, depression, not feeling good enough, not feeling safe, and not feeling worthy of being well.
16.
I intend to be in control—not my subconscious mind.
- I will think psychologically, not physically.
17.
Based on the evidence, I truly have no doubt in my heart that I have TMS—and absolutely nothing else.
18.
I truly have no doubt in my heart that I no longer need this symptom or sensation.
19.
I am healthy. I am strong. There is absolutely nothing wrong with me. I refuse to be afraid. I am in charge, and I can do what I want. I am safe. I am not in danger. I am going to be fine.
Return to Safety
My body is not the enemy.
My sensations are not dangerous.
My brain and nervous system can change.
I am safe to move, live, feel, and heal.
You Don’t Have to Work Through This Alone
Understanding TMS and neuroplastic pain is an important first step. Learning how to respond differently to the sensations—and helping your brain feel safe again—is where the deeper work begins.
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