When Pain or Fear of Pain Spikes, Remember to S.T.O.P.
A simple therapist-guided tool to help your body and nervous system stay calmer during rehab.
When pain or fear of pain makes rehab feel harder than it already is.
This page is for people working with a physiotherapist, chiropractor, or other movement-based provider, who notice anxiety, tension, or fear showing up alongside their pain.
You might have found this page by scanning a QR code at your clinic or through a referral. You are not “imagining” your pain. We support the emotional and nervous-system side of recovery, while your medical and rehab team focus on your physical care.
Who you’ll be meeting with
You’ll meet with a therapist from Heart & Mind Therapy in Waterloo—either a Registered Social Worker or Registered Psychotherapist— who has experience supporting clients with pain-related anxiety, fear of movement, and the emotional load of rehab.
Does any of this sound familiar?
You’re doing your best to follow your physio or chiropractic plan, and you notice:
- Feeling afraid of certain movements, even if you’ve been told they’re safe.
- Bracing, holding your breath, or tensing before a stretch, exercise, or adjustment.
- Worrying about a possible flare-up, setback, or “re-injury.”
- Memories of past pain, health scares, or injuries showing up during rehab sessions.
It’s common for pain, anxiety, and past experiences to interact. Psychotherapy does not replace medical care, but it can support the emotional and cognitive side of recovery, so you don’t have to carry it alone.
Many clients find it helpful to work with a physiotherapist or chiropractor while also engaging in psychotherapy, so that both the physical and emotional aspects of recovery are supported.
If any of this resonates, a brief consult can help you decide whether adding therapy alongside your rehab feels right for you.
A simple way to pause when pain or fear spikes: S.T.O.P.
You can use this just before or during an exercise, treatment, or any moment you feel yourself bracing, panicking, or wanting to shut down. It isn’t about doing it perfectly—it’s about creating a bit more space to choose your next step.
This tool is meant to support emotional and nervous-system regulation. It does not replace assessment, treatment, or medical advice from your physiotherapist, chiropractor, or physician.
If you’d like this tool in a printable format, you can download our therapist-designed mini toolkit below.
Pain & Anxiety Mini Toolkit + STOP Card (PDF)
If you’d like something you can refer back to between appointments, we’ve created a short, therapist-designed handout you can keep on your phone or print at home.
- A printable summary of the S.T.O.P. tool.
- A brief anxiety-regulation worksheet you can use before or after exercises.
- Reflection prompts to bring to your physiotherapist, chiropractor, or therapist.
Why would a therapist help with pain and rehab?
In Ontario, Registered Psychotherapists and Social Workers can provide psychotherapy that supports how you relate to pain, fear, and your body—while staying within our professional scope of practice.
We don’t diagnose medical conditions, recommend procedures, or change your medication plan. Instead, we focus on how your experiences, beliefs, and nervous system responses may be influencing your rehab.
If you’d like to explore this more, you can start with a brief, no-pressure consult: book a free 20-minute consult.
How psychotherapy can support your rehab journey
Working with fear of movement
We can explore how past injuries, medical events, or messages about pain may be shaping your current reactions—and practice strategies to gradually reduce automatic bracing or avoidance.
Nervous-system regulation tools
Using approaches informed by CBT, DBT, and mind–body work, we help you develop ways to respond to pain and fear that feel more grounded and less overwhelming over time.
Space for the emotional load
Chronic pain, flare-ups, and long rehab plans can be exhausting. Therapy offers a place to talk about frustration, grief, or burnout that may not fit into short clinic appointments.
Collaborating with your care team
With your consent, we can collaborate with your physiotherapist or chiropractor so that your mental and physical healthcare are aligned around your goals, within each provider’s scope.
What to expect from a free 20-minute consult
A short, low-pressure conversation
You’ll meet briefly with a therapist from Heart & Mind Therapy to share a bit about what you’re noticing—physically, emotionally, and in your rehab journey.
Questions are welcome
You can ask about our approach, how psychotherapy might fit alongside your physio or chiropractic care, and what sessions could look like for you.
Fit, not pressure
The consult is to help you decide whether working with us feels like a good fit. There is no obligation to book ongoing sessions.
Next steps, if you choose
If it feels right, we’ll discuss practical next steps (booking, fees, benefits coverage, and whether you prefer in-person in Waterloo or virtual sessions across Ontario).
Common questions
Does this replace my physiotherapy or chiropractic care?
No. Psychotherapy does not replace medical assessment or treatment. We encourage you to continue following the advice of your physiotherapist, chiropractor, and other medical providers while we focus on the emotional and psychological aspects of your experience.
Is this considered “pain therapy” or “pain psychology”?
Our clinicians provide psychotherapy within the scope of practice of the College of Registered Psychotherapists of Ontario (CRPO) and/or the Ontario College of Social Workers and Social Service Workers (OCSWSSW). We support clients with pain-related anxiety, fear of movement, and the emotional impact of health challenges, but we do not diagnose medical conditions or offer medical treatments.
Can I work with you if my clinician referred me or I scanned a QR code in a clinic?
Yes. Many clients feel reassured when their mental health and physical health providers both understand their goals. With your consent, we can collaborate with your physiotherapist or chiropractor as appropriate, within each profession’s scope and privacy guidelines.
Where do you offer services?
Heart & Mind Therapy is based in Waterloo, Ontario. We offer in-person sessions locally, and virtual psychotherapy to clients located within Ontario, in line with regulatory requirements.
If you’re noticing fear, tension, or emotional overwhelm alongside your pain or rehab plan, psychotherapy may help you feel more supported and less alone in the process.
Book a free 20-minute consultNot ready yet? You can also email this page to yourself to revisit when it feels right.
Heart & Mind Therapy · Based in Waterloo · Serving clients across Ontario (virtual and in-person).
When pain or fear of pain makes rehab feel harder than it already is.
This page is for people working with a physiotherapist, chiropractor, or other movement-based provider, who notice anxiety, tension, or fear showing up alongside their pain.
You might have found this page by scanning a QR code at your clinic or through a referral. You are not “imagining” your pain. We support the emotional and nervous-system side of recovery, while your medical and rehab team focus on your physical care.
Who you’ll be meeting with
You’ll meet with a therapist from Heart & Mind Therapy in Waterloo—either a Registered Social Worker or Registered Psychotherapist— who has experience supporting clients with pain-related anxiety and fear of movement.
Does any of this sound familiar?
You’re doing your best to follow your physio or chiropractic plan, and you notice:
- Feeling afraid of certain movements, even if you’ve been told they’re safe.
- Bracing, holding your breath, or tensing before a stretch or exercise.
- Worrying about a possible flare-up, setback, or “re-injury.”
- Old memories of pain or health scares showing up during rehab.
It’s common for pain and anxiety to interact. Psychotherapy doesn’t replace medical care, but it supports the emotional and cognitive side of recovery.
A simple way to pause when pain or fear spikes: S.T.O.P.
Use this just before or during an exercise, treatment, or any moment when you feel yourself bracing or panicking. It’s not about perfection—it’s about creating a bit more space to choose your next step.
This tool supports emotional regulation but does not replace medical assessment or treatment.
Pain & Anxiety Mini Toolkit + STOP Card (PDF)
Download a therapist-designed handout you can keep on your phone or print at home.
- A printable summary of the S.T.O.P. tool
- An anxiety-regulation worksheet
- Reflection prompts to use with your physio, chiropractor, or therapist
Why would a therapist help with pain and rehab?
Psychotherapists support how you relate to pain, fear, and your body—while staying within professional scope and without replacing medical care.
What to expect from a free 20-minute consult
A short, low-pressure conversation
You’ll share what you’re experiencing physically and emotionally.
Questions welcome
You can ask about our approach, fit, and how therapy might support your rehab.
Fit, not pressure
The consult helps you decide whether working together feels right—no obligation.
Next steps
If it feels like a good fit, we’ll walk through options for booking and coverage.
If you’re noticing fear, tension, or overwhelm alongside your rehab journey, therapy may help you feel more supported and less alone.
Book a free 20-minute consultNot ready yet? Email this page to yourself to revisit when it feels right.
Heart & Mind Therapy · Waterloo · Serving clients across Ontario (virtual and in-person)