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Rachel's latest appearance on Zdogg's Podcast was 7/21/21
Teen Workbook

Resources

Access to affordable, high-quality information about pain and its treatment can make a major difference - for patients and healthcare providers alike.

"Pain, Explained" Column in Psychology Today

Think Pain Is Purely Medical? Think Again
Pain isn’t simply a medical issue.
A Tale of Two Nails
What changes pain? The science behind why pain is painful.
Ten Evidence-Based Strategies for Pain Relief
Tips and tools for treating chronic pain.
How to Set Boundaries With Family
A guide to maintaining sanity.
Workbook for Teens

Treatment Guides
for Patients & Providers

The Chronic Pain & Illness Workbook
for Teens
"This workbook is stronger and more effective than any medication I know of for treating chronic pain."
- L. Stephen Long MD, Medical Director of Complex Pain
UCSF-Benioff Children's Hospital Oakland
Order On Amazon
Pain Management Workbook
The Pain Management Workbook
"The Pain Management Workbook is an unmatched resource for pain sufferers. This brilliantly lucid book... fills a huge void  in the understanding of pain."
-Jack Stern MD PhD
Professor of Neurosurgery at NY Medical College
Order On Amazon

Pain Management Resources

Articles

Journal articles + books for healthcare professionals and patients on everything to do with pain.

Pain Science

Pain is Biopsychosocial
• Gatchel & Howard’s user-friendly guide to the biopsychosocial model of pain
Pain treatment is biopsychosocial (Bevers et al
Psychosocial contributions to chronic pain outcomes (Meints & Edwards)
•  Psychosocial processes affect the development & maintenance of chronic pain (Edwards et al 2016)
• A biopsychosocial formulation of pain communication (Hadjistavropoulos et al) - great academic paper
• Biopsychosocial assessment and formulation of pediatric pain (Liossi & Howard)
• Evidence-based psychosocial interventions for pediatric pain management (Coakley & Wihak)
• Psychological pain treatments change neurophysiology (Flor)
• Pain is NOT biomedical: An expose of the opiate epidemic and Big Pharma (NPR, Lembke)
Moseley's take on the biopsychosocial model (podcast + article)
Research Uncovers Potential Treatment for Chronic Pain (Zoffness)
•  Why is my doctor sending me to a Psychologist for PAIN? (Harvard Health)
•  Evidence for Psychological Treatments for Pain (Vox)
•  Why is my doctor sending me to a Psychologist for PAIN? (Harvard Health)
•  Evidence for Psychological Treatments for Pain (Vox)
Central Sensitization
Understanding CRPS  (Mayo Clinic)
• Understanding amplified pain
•  Pediatric CRPS: background, treatment options and CBT
• Pain itself makes brains more sensitive to pain: Central sensitization (Pain Science article)
Central sensitization (Institute for Chronic Pain)
Amplified pain, CRPS & CBT
• How CBT can desensitize and re-train your brain: neuroplasticity video
How Pain Works // Pain Neuroscience
•  Think Pain is Purely Medical? Think Again (Psychology Today)
•  A Tale of Two Nails: What Changes Pain? (Psychology Today)
•  What is pain? (Moseley)
• Why we need to target the brain in pain treatment: Evidence from neuroscience (Moseley & Flor)
Neuroimaging pain: A guide to pain neuroscience (Martucci & Mackey)
•  Pain & the brain (U Wisconsin, brief handout)
•  Neuromatrix theory of pain (Chronic Pain Institute)
•  Pain control techniques (article)
Distraction strategies for pain (Journal: PAIN - PDF article download)
•  Mood & attention regulate the experience of pain (NPR)
•  Pain catastrophizing: Negative mood states and negative thoughts affect pain (Journal: Expert Review of Neurotherapeutics)
•  The power of "brain training" (HA magazine)
•  The impact of mood on pain: Laughter as Medicine  (Scientific American)
•  The Neuroscience of pain (The New Yorker) - A great read!
•  A list of pain education websites
•  The funniest ever version of the pain scale, in case you need to laugh.

Treatments that work

Mindfulness
•  Mindfulness-Based Stress Reduction: Free course for patients + providers, evidence-based and awesome
Research Uncovers Potential Treatment for Chronic Pain (Zoffness, 2020)
Mind-Body Therapies for Opioid-Treated Pain (JAMA, 2019 - full article)
Mindfulness for managing chronic pain (PsychCentral)
Mindfulness-Based Stress Reduction (MBSR): How mindfulness changes pain processing in the brain
Mind-Body approach to pain (Communitas: Osher Center for Integrative Medicine, UCSF)
Nonpharmacological approaches to pain management  (NY Times)
Mindfulness & distraction are effective for pediatric pain (Int Assoc for the Study of Pain)
Biofeedback
• Find a biofeedback provider near you: BICA (enter zip code only for best results)
Biofeedback and relaxation therapy: definition (MHNI)
Biofeedback for headaches (Amer. Migraine Foundation)
Efficacy of biofeedback for headaches (journal article)
• Underpinnings of biofeedback: The Skin You're In (Dr. Erik Peper)
• Articles on biofeedback for pain
CBT





Anxiety, depression & trauma

Stress / Anxiety
ACES = Adverse Childhood Experiences: studies indicates that early exposure to trauma + stressors is associated with the development of chronic pain & illness.
CDC ACES report: how stress & traumatic experiences in childhood lead to health issues later in life
• Relationship between stress and pain (VMC)
• Relationship between chronic pain and anxiety: Institute for Chronic Pain
Anxiety and catastrophizing mediate the experience of adolescent pain (journal article)
Physical effects of stress on the body (APA)
Sources of childhood stress that can trigger/maintain pain (KidsHealth)
Stress and time management tips for teens (Sutter Health)
Anxiety and stress negatively affect pain: 50 signs of stress in the BODY
Anxiety in children (AACAP)
School refusal is often a sign of anxiety (ADAA)
Try CBT before drugs for childhood insomnia (American College of Physicians)
Child Mind Institute (CBT effective for childhood anxiety)
Mayo Clinic (CBT for anxiety explained)
• Why are more American teenagers than ever suffering from anxiety? (NYT magazine)
Mindfulness & distraction are effective for pediatric pain (Int Assoc for the Study of Pain)
Depression
• Symptoms of depression in youth (Mayo Clinic)
• Serotonin & endorphins: increase "happy hormones" to improve mood
Parent guide to teen depression & suicide warning signs (Help Guide: Harvard health)
Exercise, nature & being social  can improve mood and self-esteem (journal)
CBT for childhood depression  (Society of Child & Adolescent Clinical Psych)
Self-injury: Why do teens cut? (Mayo Clinic)
Trauma





Sleep

Sleep hygiene: 5 tips for sleeping well, with or without pain (Palermo & Law)
Sleep disturbances are linked to more pain, depressed mood, reductions in daily functioning, and reduced quality of life (Palermo & Kiska)
Screens disrupt sleep cycles: melatonin & sleep (Scientific American) - good read!

For kids, teens, & parents

School
Should my child go to school with pain? (Harvard)
Getting kids in pain to school (Darling)
Helping kids with pain get out of bed (Darling)
Returning to school helps the brain recover from pain, headaches and concussions (getschooledonconcussions.com)
School Refusal (ADAA)
How missing school makes anxiety, stress and pain worse: Why are more teenagers than ever suffering from severe anxiety? (NY Times)
Books
The Chronic Pain & Illness Workbook for Teens, by R. Zoffness
• Be the Boss of Your Pain: Self-Care for Kids, by Kajander & Culbert
• Treating Somatic Symptoms in Children & Adolescents, by Williams & Zahka
• Imagine a Rainbow: A Child’s Guide for Soothing Pain, by B. Miles
• GrrrOUCH!: Pain is Like a Grouchy Bear, by C. Morgan
Screentime
• How screens are hijacking your dopamine-reward-pathway (Harvard)
What screens do to the brain (Psychology Today)
• Social media use increases anxiety and decreases self-esteem (Child Mind Institute)
Kids and smartphones (TIME mag)
Tips for taking control of smartphones (Humane Tech - this website is GREAT!)
• The LIKE movie (show it to your kids)
Apps ranked by how happy/unhappy they make people feel

Websites + Apps for Youth
•  ComfortAbility: Boston Children's Hospital
•  Seattle Children's Hospital: Dr. Tonya Palermo's lab
•  ChildKind (resources)
•  APP for kids with pain: WEBMap Mobile (found in your     phone's "app store")
  Solutions for Kids in Pain (SKIP)
• Creative Healing for Youth in Pain (CHYP @ UCLA)

Videos

Free, easy-to-understand videos about pain science and pain management for healthcare providers and people living with pain.
•  Tame the Beast: How the brain learns pain (5 min video) - Moseley
•  The science of pain (5 min video) - Pate, TED Ed
•  The psychology of pain - Dr. Beth Darnall, Stanford
•  Understanding pain (5 min video)
    Hunter Integrated Pain Service
•  How to explain pain to kids (4 min video) - BC Children's Hospital
•  Melzack on the Gate Control Theory of Pain (12 mins. Warning: nerdy.)
•  Pain Bytes (video series) - Pain Management Network, Australia
•  Learning how to manage pain (12 min video) - Stanford Children's Health
Mindfulness-Based Stress Reduction: A training for patients + providers
•  Collection of pediatric pain resources & videos: The Meg Foundation

Books

Books for healthcare professionals, adults with pain, parents of kids in pain, and youth.
For youth living with pain
•  The Chronic Pain & Illness Workbook for Teens,
by R. Zoffness
•   Be the Boss of Your Pain: Self-Care for Kids, by Kajander & Culbert
•  Imagine a Rainbow: A Child’s Guide for Soothing Pain, by B. Milesrvice
•  GrrrOUCH!: Pain is Like a Grouchy Bear, by C. Morgan
For parents of children in pain
•  Pain in Children & Young Adults: The Journey Back to Normal, by Zeltzer & Zeltzer
•  Conquering Your Child’s Chronic Pain, by L. Zeltzer
•  Managing Your Child’s Chronic Pain, by Palermo & Law
•  When Your Child Hurts, by R. Coakley
• Drug Dealer MD, by A. Lembke
•  Compilation of resources for parents: ChildKind  
• Book list for parents: Children's Hospital of Eastern Ontario
For adults with pain
•  The Pain Management Workbook, by R. Zoffness
•  Pain: The Science of Suffering, by P. Wall
•  The Pain Survival Guide, by Turk & Winter
•  Why Do I Hurt, by A. Louw
• Explain Pain, by Butler & Moseley
• Managing Chronic Pain: A CBT Approach, by J. Otis
• Drug Dealer MD, by A. Lembke
For healthcare providers:
•  The Pain Management Workbook, by R. Zoffness (adult-focused)
•  The Chronic Pain & Illness Workbook for Teens, by R.      Zoffness (youth-focused)
•  Pain: The Science of Suffering, by P. Wall
•  Why Do I Hurt, by A. Louw
•  Explain Pain, by Butler & Moseley
•  Managing Pain Before it Manages You, by M. Caudill
•  Managing Chronic Pain: A CBT Approach, by J. Otis
•  CBT for Chronic Pain: Therapist Manual, by J. Murphy
•  CBT for Chronic Pain in Children and Adolescents, by T.      Palermo
•  Drug Dealer MD, by A. Lembke
•  Treating Somatic Symptoms in Children and Adolescents, by      Williams & Zahka
 A Child in Pain: What Health Professionals Can Do To Help,     by L. Kuttner

Pain Providers & Programs

•  The American Association of Pain Psychology: psychologists      for adults with pain (mostly in CA)
•  Full list of Pediatric Pain programs around the world is here
•  How to find a Pain Psychologist (Darnall)
•  How to find a Biofeedback Provider (enter only zip code)
•  The American Chronic Pain Association (support groups,      info)
•  Go to Psychology Today and type in "pain psychologist CBT"
•  If you have a therapist you like, give them The Pain     Management Workbook and ask them to go through it with     you!

Apps

Smartphone apps for youth + adults to take with you wherever you go.
For Adults + Youth
•  WebMAP mobile  (Seattle Children's Hospital, for kids)
•  UCLA Mindful (free & awesome)
•  CBT-I Coach (for insomnia)
•  Stop Breathe Think
•  Breathe2Relax
•  Relax Melodies
•  Headspace
•  Rain Rain
•  Curable (for adults)
•  Calm
Additional Recommendations
•  APA Health Psychology recommended apps
•  A collection of pain trackers and apps

Guided Audio + Podcasts

For those who learn by listening, a collection of pain science podcasts - plus guided audio resources to help ease pain and distress.
Podcasts
Guided Audio for Pain and Relaxation
•  Audio for pain: The Chronic Pain & Illness Workbook (create an account for free access)
Guided Audio: Mindfulness-Based Stress Reduction (MBSR; under "Practices" on the left)
Guided Audio: Guided Meditations, UCLA
Guided Audio: Dr. Dawn Buse
•  Guided Audio for kids: Bedtime Explorers for sleep
Calm Your Nervous System: free 20-minute guided relaxation audio with binaural technology to deepen the relaxation response.
• Guided Audio: Seattle Children's Hospital (middle of the page)
Guided Audio: The Comfort-Ability, Harvard/Boston Children's Hospital

Podcasts

ZDogg PodcastPain Reframed PodcastCurology PodcastIntegrative Pain Science Institute

“Everyone deserves to understand their pain.”
- Rachel Zoffness, PhD

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