Pain Belief Rewrite Exercise
Because sometimes the most painful part is the story we’re stuck in.
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🔹 Purpose: To help patients identify unhelpful beliefs they’ve internalized about their pain—and begin rewriting those beliefs based on new knowledge, evidence, and lived experience.
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🔹 Why This Matters: Pain isn’t just a sensation—it’s shaped by what we believe it means. Many patients carry fear-based stories that fuel their pain experience. This tool gently challenges and reframes those beliefs.
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🌀 Step 1: Name the Belief
“What’s something you’ve come to believe about your pain?”
Examples:
▫️ “My back is fragile.”
▫️ “Pain means I’m getting worse.”
▫️ “I’ll never get better.”
▫️ “If it hurts, I should stop.”
▫️ “I’m broken.”
Write yours:____________________________________
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🌀 Step 2: Where Did It Come From?
“Who or what gave you this belief?”
▫️ A doctor or therapist
▫️ Family or friends
▫️ Social media or articles
▫️ A past experience
▫️ My own assumptions
Write yours:____________________________________
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🌀 Step 3: Is It 100% True—Always?
“Has there ever been a time this wasn’t true?”
▫️ “I’ve had good days even with that belief.”
▫️ “I moved safely even when I thought I couldn’t.”
▫️ “The scan looked the same, but I felt better.”
Write yours:____________________________________
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🌀 Step 4: What Could Be a More Helpful (Still Honest) Belief?
“How can I reframe this without lying to myself?”
Examples:
▫️ “My body is protective, not fragile.”
▫️ “Pain doesn’t always mean harm.”
▫️ “My system can learn to feel safe again.”
▫️ “I’ve improved before—I can again.”
Write yours:____________________________________
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🌀 Step 5: Reinforce It
“Repeat your new belief today, and revisit it when fear creeps back in.”
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✅ Affirmation:
“This belief is allowed to change—because I’m changing.”
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🧠 Final Insight:
Beliefs are not facts—they’re stories we’ve rehearsed. And just like pain, they can change. When patients learn to question old narratives and write new ones rooted in safety and possibility, they’re not just reframing pain—they’re reclaiming agency. Healing begins when the story shifts.
This resource is part of The Wondering Clinician Toolkit. It’s not medical advice—just a tool to support learning, reflection, and healing. Always consult your clinician when needed.