BREAKING A PAIN LOOP

Break the Loop: Interrupting a Pain Pattern 

This is a mini exploration of an existing ongoing pain. 

Chronic pain (existing for more than 3 months) is real but often driven by learned neural pathways rather than structural damage. It can be generated by the brain as a response to emotional threat, even when the body is structurally sound. When the brain perceives danger — emotional or psychological — it can produce physical pain as a protective output.

Please note: If you are dealing with severe trauma, reach out to me or a practitioner for a session where safety can be monitored during exploration.

Step 1: Identify the Loop

Ask yourself: What is the pain or pattern repeating?

Be specific.
Not “anxiety.”
But: “Tight chest when I think about disappointing people.” 

What message does it have? Why do you think it is there? 

Don’t overthink it.

Write it:

Step 2: Where Do You Feel It?

Close your eyes.

Where in your body do you feel it most?

What does it feel like?
Pressure? Burning? Heavy? Sharp? Swirling?

Location: ______________________________________
Sensations: _____________________________________
Intensity (0–10): _______

Now sit with these sensations for a few minutes and breathe into them. 

Just allow them with curiosity and compassion. 

Notice if they move around or change during this enquiry (research shows that pain that shifts has emotional links).

Step 3: Represent It

When you think about this pain or pattern:

• What image comes up?
• What memory is attached?
• What belief is underneath it?

“This means…”

Write and let it flow from you.

Step 4: Tap & Interrupt

Tapping on the acupressure points shown in the image say these words:

“This feeling…” NAME IT.
“This tight chest…” FEEL INTO IT.
“This fear of disappointing…” (YOUR OWN WORDS.)

Then:

GIVE 2 BIG BREATHS, LOOK TO THE LEFT AND THEN THE RIGHT, AND SMILE.

SAY:

“I let it go.”
“I am safe to let it go now.”
“I am okay as I let it go.”
“I am ready to let it go.”

Take a deep breath.
Blow it out.
Say: Peace.

Step 5: LOOK AROUND YOU AND MARVEL AT YOURSELF DOING THIS WORK! 

NOW CLOSE YOUR EYES AND GO TO A HAPPY PLACE IN YOUR MIND AND FEEL IT IN YOUR BODY.

Step 6: Check Again

Go back to the original feeling.

Intensity now (0–10): _______

If above 0–2, repeat tapping.
Target what remains.

“This remaining…”
“This last bit of…”

“I’m letting it go now.”

“I really want to let it go.”

Breathe.
Peace.

Repeat Step 5 and 6 till your rating is 3 or less/ it doesn’t bother you/ is much less intense.

Step 7: Install the New State

Now ask:

If this pattern wasn’t running me…
Who would I be?

What would feel different in my body?

Write it:

Tap gently while saying:

“I choose calm.”
“I choose safety.”
“I choose freedom in my body.”

Breathe.
Peace.

Integration

Stand up.
Walk slowly around the room or venture outside to walk for 5 minutes and breathe with loving intention.
Notice your body.

Tell yourself you are safe.

The goal is not to force relief.
The goal is regulation and interruption.

You are teaching your nervous system that the loop is not required for survival.

Repeat daily for chronic patterns.
Precision and consistent effort breaks the loop, rewires the nervous system and creates change.

Congratulations for taking steps towards a healthier, wiser you, full of self-awareness.

Darene ❤️

Walk. Heal. Thrive