This blog gets you back to the TMS basics, by giving you the 12 daily reminders Dr John Sarno came up with in his bestselling book: Healing Back Pain.
These reminders summarise the Sarno method and are meant for people who have a TMS diagnosis from a medical professional, or for those who have self-diagnosed their pain as TMS after ruling out serious illness with the necessary tests.
Initially, the mindbody approach had little scientific backing (other than 1000s of people recovering) but advances in neuroscience have confirmed the power of this approach for chronic pain. Also, there are new tools that speed up TMS recovery such as meditations, JournalSpeak, and pain reprocessing techniques.
I had a list of the these reminders on my phone, in a notebook, on my computer. I took them everywhere with me and looked at them as often as my little dog Bertie looks for delicious treats.
Seeing them regularly reduced my fear and challenged my limiting beliefs that my pain was physical. They were indispensable for my recovery.
Dr Sarno 12 Daily Reminders for TMS
- The pain is due to TMS, not to a structural abnormality
- The direct reason for the pain is mild oxygen deprivation
- TMS is a harmless condition caused by my repressed emotions
- The principal emotion is my repressed ANGER
- TMS exists only to distract my attention from the emotions
- Since my back (replace with whatever pain you’ve got) is basically normal there is nothing to fear
- Therefore, physical activity is not dangerous
- And I MUST resume all normal physical activity
- I will not be concerned or intimidated by the pain
- I will shift my attention from pain to the emotional issues
- I intend to be in control-NOT my subconscious mind
- I must think Psychological at all times, NOT physical.
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A closer look at Sarno’s reminders
1. The pain is due to TMS, not to a structural abnormality
The first step is recognising that pain is ONLY due to TMS. People want to accept the diagnosis of TMS but still believe their bodies are injured and damaged. It is one of the most common mistakes!
They reject the idea that real and intense physical symptoms can have a psychological origin. But Dr Sarno and others confirm that severe pain can be psychological!
2. The direct reason for the pain is mild oxygen deprivation
This explains why we feel pain according to Sarno – he believed that reduced blood flow may cause extreme pain without causing any tissue damage.
The cause of chronic pain has shifted with recent new evidence: physical alternations in the brain which change the way pain is processed. This means many cases of chronic pain are TMS (just with a fresh explanation) and are treatable with the same mindbody techniques.
3. Tension Myositis Syndrome (TMS) is a harmless condition caused by my repressed emotions
People with TMS have healthy muscles, nerves, and bones. In this way, TMS is harmless as it is not damaging to the body.
Consistent reminding yourself that it is harmless can be a game-changer in starting up physical activities again without fear -> you are not making anything worse!
4. The principal emotion is my repressed anger
I prefer ‘rage’. Rage encompasses all of the powerful often repressed emotions that often manifest as TMS symptoms: anger, grief, despair, self-pity, helplessness, terror, and shame.
Remember that repressed feelings keep TMS alive and even recognition that they exist can be powerful at reducing symptoms.
5. Tension Myositis Syndrome (TMS) exists only to distract my attention from the emotions
The whole point of all your TMS symptoms is to keep your attention away from what your unconscious and nervous system view as dangerous emotions.
6. Since my body is basically normal there is nothing to fear
There is no physical damage in one with TMS so why fear the pain. In this case hurt is not equaling harm as Dr Schubiner likes to say so we can learn to not fear our bodies.
7. Therefore physical activity is not dangerous
Natural follow-on from the previous one. Since your body is healthy you can do activities as well as anyone else.
8. And I must resume all normal physical activity
Sarno was adamant that patients resumed rigorous physical activity. He knew that the actions taken had to match up with their messages to their brain.
This means that saying that your pain is harmless but protecting the body part by limiting your movements or activities sends a conflicting message to your brain. However, people with chronic pain understandably have lots of fear associated with increased physical activity! So it can be a challenge to start being active again.
To help with this, I recommend to start gradually starting with normal day-to-day activities e.g. carrying the wash basket, walking to the shops, and moving up to sports and physical exercise.
But, at some point if you do have TMS and want to improve you have to be ready to pursue the most vigorous exercise without fear.
Even 3.5 years down the line, symptoms sometimes arise and I fear them. However, I know that they are TMS and purposefully go running to tell my brain that I am strong and healthy. The brains hears this loud and clear and my pain tends to decrease dramatically.
9. I won’t be concerned or intimidated by the pain
Being unconcerned with pain is a hard and it needs practice. Of course you have been concerned about your pain – it has been unrelentingly always present for as long as you can remember.
This is where having support to practice mindfulness, acceptance, and pain reprocessing can be a game changer.
Do you want support on your path: Join the fortnightly newsletter for tips, new event releases, and essential mindbody information:
10. I will shift my attention from pain to the emotional issues
Another one that requires practice.
We are used to focusing on our pain but the more attention the pain gets the longer it persists.
When I feel a symptom, I now ask, “What is going on in my life?” and notice when my attention drifts to my body. When it does drift I bring it back to what is happening in my life.
Even asking the question is often enough for the repressed emotions to be acknowledged and the symptoms to disappear.
11. I intend to be in control and not my subconscious mind
You can take the power back and not be at the mercy of your subconscious generating symptoms.
This is a mindset shift to knowing you are capable of healing and not broken.
12. I must think psychological at all times, not physical
Similar to number 10, consistently reminding yourself that your pain is of physiological origin is essential to dispel the belief that your body is damaged, injured or in any way broken.
Are you living Dr Sarno’s reminders?
Go back through the list and take a moment to take each one in. Ask yourself whether you are truly embodying each of the lessons outlined and remind yourself that TMS recovery is possible.
You are capable of recovery. You are not the exception to the rule!
If you have memorized the list and still are in pain, hope is not lost. Join my email list to continue gathering momentum towards recovery:
Or, sign-up for a discovery call to explore my comprehensive program designed specifically to help you become chronic pain-free: Book it Now!