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


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


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
•  Collection of pediatric pain resources & videos: The Meg Foundation

Articles & Books

Journal articles and books for healthcare professionals and patients on everything to do with pain.
For youth living with pain
•   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 healthcare providers:
•  Pain: The Science of Suffering, by P. Wall
•  Why Do I Hurt, by A. Louw
•  Explain Pain, by Butler & Moseley
•  The Pain Management Workbook, by R. Zoffness (adult-focused)
The Chronic Pain & Illness Workbook for Teens, by R. Zoffness (youth-focused)
• 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
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 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
• Book list for parents: Children's Hospital of Eastern Ontario
•  Compilation of resources for parents: ChildKind  

Pain Providers & Programs

•  The American Association of Pain Psychology: providers
•   Full list of Pediatric Pain programs here
•  IHow to find a Pain Psychologist (Darnall)


Functional tools that can be supportive
For youth living with pain
•  WebMAP mobile  (Seattle Children's Hospital)
•  UCLA Mindful (free & awesome)
•  CBT-I Coach (for insomnia)
•  Stop Breathe Think
•  Relax Melodies
•  Headspace
•  Rain Rain
•  Curable
•  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 guided audio to help ease pain and distress, plus bonus pain science podcasts.
Guided Audio
•  Audio for pain: The Chronic Pain & Illness Workbook (create an account for free access)
•  Relaxation Audio: Mindfulness Based Stress Reduction (MBSR; under "Practices" on the left)
•  Relaxation Audio: Guided Meditations, UCLA
Relaxation Audio: Dawn Buse
•  Relaxation 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.
• Relaxation Audio: Seattle Children's Hospital (middle of the page)
Relaxation Audio: The Comfort-Ability, Harvard/Boston Children's Hospital


Journal articles and 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 BPS model of pain
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)
How Pain Works // Pain Neuroscience
•   A Tale of Two Nails: What Changes Pain?
•  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)
•  Non-pharmacological pain treatments  (Journal of Psych Research and Behavior Management)
•  Pain control techniques (article)
Distraction strategies for pain (Journal: PAIN - PDF article download)
•  Pain catastrophizing: Negative mood states and negative thoughts affect pain (Journal: Expert Review of Neurotherapeutics)
•  The power of "brain training" (HA magazine)
•  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.~
Central Sensitization
• Understanding amplified pain
Understanding CRPS  (Mayo Clinic)
• Pain itself makes brains more sensitive to pain: Central sensitization (Pain Science article)
Central sensitization (Institute for Chronic Pain)
• How CBT can de-sensitize and re-train your brain: neuroplasticity video
Amplified pain, CRPS & CBT
•  Pediatric CRPS: background, treatment options and CBT

Treatments that work

Mind-Body Therapies for Opioid-Treated Pain (JAMA, 2019 - full article)
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)
Mindfulness & distraction are effective for pediatric pain (Int Assoc for the Study of Pain)
Biofeedback and relaxation therapy: definition (MHNI)
Biofeedback for headaches (Amer. Migraine Foundation)
• Underpinnings of biofeedback: The Skin You're In (Dr. Erik Peper)
• Articles on biofeedback for pain

Anxiety, depression & trauma

ACES = Adverse Childhood Experiences: studies indicates that early exposure to stressors is associated with the development of chronic pain & illness.
CDC ACES report: how toxic 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
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)
•  A collection of articles on CBT for stress and pain
• 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)


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 (Scientific American) - good read!

For kids, teens, & parent

Should my child go to school with pain? (Harvard)  
Returning to school helps the brain recover from pain, headaches and concussions (
School Refusal (ADAA)
• Why are more teenagers than ever suffering from severe anxiety? How missing school makes anxiety, stress and pain worse (NY Times 2017)
• 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. Miles
• GrrrOUCH!: Pain is Like a Grouchy Bear, by C. Morgan
• 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 happiness/unhappiness ratings: apps affect mood

Podcasts & Lectures

Dr. Zoffness on the ZDogg podcastPodcast AppearanceDr. Zoffness on the Curable PodcastPodcast Appearance

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

Search for something