When you can’t relieve the pain you feel, panic sets in. Your impulse is to react, but no reaction has worked, and now there’s nothing else to try.

The upside? Reacting isn’t always the best course of action for pain. By mindfully noticing pain, resisting it less forcefully, you may feel less suffering.

Next time you have 10 free minutes, try the exercise in this printable worksheet. It’s a way to practice working with pain, instead of resisting it (which amplifies suffering).

Who can this help?

This exercise is good for people who have experienced:

  • Depression
  • Anxiety
  • Overwhelm
  • Grief
  • Trauma
  • Heartbreak
  • Panic
  • Chronic pain

Need motivation to mindfully notice your pain?

“Suffering = Pain x Resistance” – Kristin Neff, PhD

“When we impose a litany of negativity upon our pain, it only becomes worse, and potentially elicits other difficulties including depression and anxiety. When we become more aware of what we are actually experiencing, without the overlay of our judgment, the overall perception of pain is reduced.” – Jennifer Wolkin

“While focusing on the sensory experience of pain could sound counterproductive, it actually provides a pathway to pain relief that is different than the traditional pharmacologic interventions that aim to quell the sensation of pain immediately.” – Jennifer Wolkin