Somatic · Chronic Pain
Chronic Pain Reprocessing Worksheet
Somatic tracking + safety-message log for neuroplastic pain
Pain Reprocessing Therapy (PRT) treats primary (nociplastic) pain as a learned danger signal — real, but not a sign of tissue damage. Two practices: somatic tracking with lightness, and a running log of evidence the brain can use to update its prediction.
Somatic tracking
3–5 minutes. Approach the sensation with curiosity, not effort. If you notice fear rising, back off and watch from a distance.
01
Where is the sensation right now? (location, size, edges)
02
What's the quality — pressure, heat, tingling, pulling, buzzing?
03
Watch it with curiosity for one breath. Does it move, shimmer, or shift?
04
Notice the feeling underneath the sensation — fear, frustration, dread?
05
Send a message of safety: 'This is my brain trying to protect me. I am safe.'
Pain intensity (none → most)
nonemost
1
2
3
4
5
6
7
8
9
10
Fear of the sensation (none → most)
nonemost
1
2
3
4
5
6
7
8
9
10
Evidence log
Each entry is a brick in a new prediction: my body is safe. Add one a day.
A time the pain moved, faded, or disappeared during distraction or flow
A day the pain was different despite the same activity
An emotion or stressor that arrived just before a flare
Something pleasant that quieted the pain (laughter, music, connection)
Message to my brain today
One sentence. Speak to the part of your brain generating the alarm.