The Pain Management Workbook: Powerful CBT and Mindfulness Skills to Take Control of Pain and Reclaim Your Life Paperback – December 1, 2020

Rachel Zoffness is the greatest self proclaimed "science nerd" when it comes to acknowledging the many factors of physical, psychological and social components of pain managment. This workbook is exactly that, a WORKbook. It's not easy. In fact, it's a hard hitting step-by-step instruction manual that requires you to make the choices necessary to manage pain, using determination, CBT, body scan techniques but always encouraging and supportive. For anyone, especially those of us who struggle with the social aspects of limited resources, whether it be a support system of friends and family and/or economic abilities to afford therapy, this is an invaluable tool for not only surviving, but thriving with chronic pain. It's definitely worth a shot.

I bought this about a month ago after listening to the Dolorology episode of Ologies with Alie Ward, which features Dr. Zoffness. Until yesterday, it sat unopened on my bookshelf. I have been living with chronic pain since 2018. I'm working through the book slowly because I have to pause frequently to regulate the intense emotions that come with processing my painful history and current experience. I'm almost through the first chapter and feel a renewed sense of hope and agency. Thank you for sharing your knowledge, insight and skills, Dr. Zoffness. In this moment, it means the world to me.

I have found this book helpful in reducing my pain and inspiring me to move. I don't like some of the advice (don't wear pajamas during the day) but I grumbling agree. The exercises were thought provoking. The meditations were alright. Making goals and plans were really helpful.

After being diagnosed with a chronic nerve illness, my neurologist recommended this workbook. Since there’s no cure or real treatment plan for my condition, I needed something to help me manage pain holistically. This book does just that! It helps retrain your brain to cope with chronic pain, and while it’s not a magic fix, it’s a valuable tool for anyone dealing with long-term pain.

We’ve heard of Triple P for parenting now there’s Triple C for CBT - Catch it, Check it, Change it! These and other fun catchy phrases are abundant in this easy-to-read pain management book. Kia Ora, I am a Pain Psychologist who works in and studies pain. Whilst I was ‘gifted’ this book for the review process - having done all of Dr. Zoffness’ courses and read her other book – I would definitely have bought this book anyway – it is great value for money, is sturdy and nerdy with each chapter having a full list of references! In Dr. Zoffness’ book, difficult concepts are broken down for us to readily understand. This leads to great buy in and motivation for use of proposed strategies that are based on a strong analysis of the latest research and sometimes in consultation with leaders of the field. Highlights of this book are many and for me as a psychologist it is the importance of contextualization that I particularly like given pain is contextually driven and management of the pain experience needs to be relevant for the person in their context at that particular time. The analogies in the book are another highlight as are the handouts that are downloadable and the extensive resource list of readings, apps, websites, guided audio tracks and podcasts. Whilst predominately CBT in nature, ‘doing what matters’ via such exercises such as goal setting and diffusion through turning down the power of unhelpful thoughts alongside many mind-body activities really does see the biopsychosocial management strategies come alive. Normalization of many worries a pain patient may have is also embedded throughout the book as are important lifestyle factors that also promote biopsychosocial practice. While probably for most people in pain the book is a lengthy read so a clinician may need to be alongside to help get to the end, which Zoffness notes is actually the beginning.

Got this book as part of my own therapy journey working with chronic pain, heart issues, and childhood trauma with effects on my health.It's very conversational, like the author is speaking to you. It feels mostly comfortable, but can be a bit cheesy sometimes.The good: Great insight from CBT to understand pain, pain volume, and seeing where the pain comes from and how it affects consciousness and thought. Some really innovative ways to imagine/externalize your pain to understand it. From this book I was able to sort of identify my pain as a spirit animal, who needs attention, can tell me when something is wrong, but i can love and care for. This has been very helpful in my pain journey.The bad: Not really much bad in it. If you don't like writing a lot, you may not enjoy it so much. Sometimes it also leans into a theme of how pain leads people to stay at home and do nothing. That doesn't apply to me personally, much, but I can see how that could be helpful for others. Some of the suggestions are pretty obvious though. Overall not bad though.The ugly: Sometimes the author falls into the trap of "Write down your symptoms/feelings/throughts about this thing. Here are some examples. Now what are yours?" And the examples are already there. For a thoughtful person, it's a bit patronizing, but it's overall well intentioned and has a lot of research supporting it, and honestly this kind of thing might actually be really helpful for some.

Book was suggested by Pain Mgt Dr.Before back surgery(l-5)Still in pain just different area