How Can I Do Pain Reprocessing Therapy On My Own?

You can do Pain Reprocessing Therapy (PRT) on your own, and many people have found relief using self-guided approaches. However, it’s important to understand that PRT is a mind-body practice—not just mental tricks or physical stretches. It’s based on neuroplasticity, meaning your brain can “unlearn” pain by changing how it interprets signals.

Here’s a simple self-guided roadmap to begin PRT on your own:

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Step 1: Understand What Neuroplastic Pain Is

PRT works best if your pain is neuroplastic—caused by the brain’s misinterpretation of safe signals rather than tissue damage.

Ask yourself:

• Has your pain lasted longer than typical healing time (3–6 months)?

• Does it move around, or vary in intensity?

• Did it start during a stressful period or after a minor injury?

• Do scans or tests show little or no clear damage?

If yes to many, your pain might be neuroplastic.

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Step 2: Learn to Reframe the Pain

PRT teaches that your body is safe, and the pain is a false alarm. Begin by telling yourself this often:

“This pain is real, but it’s not dangerous. It’s coming from my brain, not my body. My body is safe.”

You need to believe this at a gut level, and that takes repetition. Write it, say it aloud, or even record and replay it to yourself.

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Step 3: Feel the Feelings Beneath the Pain

Often, chronic pain is your brain’s way of protecting you from difficult emotions. Ask:

• What was I feeling emotionally when the pain first started?

• What am I feeling right now, under the surface of this pain?

Let yourself feel those emotions without judgment or trying to fix them. This process is called emotional expression and is often a key step in recovery.

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Step 4: Somatic Tracking (The Core Tool of PRT)

This is a 1–2 minute practice where you gently pay attention to your pain without fear.

1. Find a quiet moment.

2. Tune into the pain. Describe it like a scientist (e.g., “a tight, buzzing sensation”).

3. Stay calm and curious, not trying to fix it. Just observe.

4. Remind yourself: “This is safe. My brain is learning it doesn’t need to sound the alarm.”

You can do this several times a day. It helps teach your brain there’s no emergency.

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Step 5: Educate and Reinforce Daily

Repetition changes the brain. Use:

• Books like “The Way Out” by Alan Gordon (highly recommended).

• Podcasts or apps like Curable.

• Journaling your pain journey: track what reduces or increases your symptoms.

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Step 6: Resume Normal Activities Gradually

Start returning to things you’ve been avoiding because of pain—but with a new mindset:

“I’m safe. My body can handle this. This is a learning moment, not a danger signal.”

Pair activity with self-compassion and curiosity.

🛠️ Tools That Can Help

• The Way Out by Alan Gordon – explains PRT step-by-step.

• Curable App – structured mind-body exercises.

• Nicole Sachs’ JournalSpeak – great for emotional expression.

• Dr. Howard Schubiner’s “Unlearn Your Pain” – deeper dive with journaling and education.

⚠️ When to Seek Support

You can do a lot solo, but if:

• You’re struggling to make progress,

• You’re feeling emotionally overwhelmed,

• Or you’re unsure if your pain is neuroplastic,

…working with a trained PRT coach or therapist can accelerate healing.