Coaching practices for Neuroplastic Pain Checklist

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Neuroplastic Pain Checklist, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• My scans keep coming back clean but the pain is absolutely real, and it moves around and flares when I’m stressed
• The second I feel the pain coming on I tense up and brace against it in dread, and I can feel that very fear cranking it louder
• I’ve decided my pain is "all in my head," but now I can’t tell the difference between my familiar chronic ache and a genuinely new warning sign
• I’ll sit and work on this for an hour straight expecting it to fix things, and instead I end up strained and more fixated on the pain than when I started
• I live with this ongoing ache, and the worst part isn’t even the ache itself

Practices that may help

1. Identify whether pain is likely neuroplastic
   Before practicing somatic tracking, determine whether the pain fits the profile of brain-generated rather than structural pain.
   Somatic Tracking, Made Practical
2. Approach the pain sensation with curiosity, not bracing
   Turn toward the pain with the attitude of a curious scientist rather than a fearful sufferer.
   Somatic Tracking, Made Practical
3. Distinguish safe sensations from genuinely dangerous signals
   Learn to tell "the brain alarming" apart from "the body warning" so you can track safely.
   Somatic Tracking, Made Practical
4. Somatic Tracking, Made Practical
   Somatic tracking, developed by Alan Gordon as the central technique of Pain Reprocessing Therapy (PRT), involves observing bodily sensations — especially pain — with open, curious, non-fearful attention. The goal is to change the brain’s interpretation of safe signals from dangerous to neutral, which can reduce or eliminate neuroplastic pain. A 2021 randomized controlled trial (the BOULDER study) found PRT produced significant pain reduction vs placebo and usual care for chronic back pain, with 66% of PRT participants reporting being pain-free or nearly pain-free.
5. Practice somatic tracking in short, frequent sessions
   Five to ten minutes of tracking several times a day is more effective than long rare sessions.
   Somatic Tracking, Made Practical
6. Applying the body scan to chronic or acute pain
   Use the body scan to observe pain as sensation rather than threat, reducing the secondary suffering of pain-related fear.
   Body Scan Meditation, Made Practical
7. Apply somatic tracking to difficult emotions as well as pain
   The same curious, non-fearful attention that retrains pain responses can be applied to emotional sensations in the body.
   Somatic Tracking, Made Practical
8. Deploy attention away from pain and physical discomfort
   Shifting attention away from pain signals reduces the experienced intensity of pain — a clinically proven, non-pharmacological technique.
   Attentional Deployment, Made Practical
9. ACCEPTS — structured distraction from crisis
   Use Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, and Sensations to redirect attention during a crisis.
   Distress Tolerance Skills, Made Practical
10. Use the SUD scale to track progress honestly
    Rate your distress 0–10 before and after each round to make changes visible and guide when to stop.
    EFT Tapping: What It Is, How to Do It, and What the Evidence Shows

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