Pain & Anxiety Mini Toolkit

This toolkit provides therapist-guided strategies to help calm fear, tension, and nervous-system activation

during physiotherapy, chiropractic care, or flare-ups.

These tools do not replace medical treatment—they support the emotional and cognitive responses that

influence how safe your body feels during movement and rehabilitation.

Quick Summary

• STOP Tool: Pause → breathe → observe → proceed

• Breath Reset

• Tension Release Scan

• Identify Fear Triggers

• Grounding Reflection

The goal is not perfect calm—just creating a moment of space.

1. The STOP Tool (DBT-Informed)

S — Slow Down

Pause before reacting.

T — Take a Breath

Inhale 4 sec, exhale 6–8 sec.

O — Observe

Notice sensations, emotions, thoughts.

P — Proceed Mindfully

Modify movement or communicate with your practitioner.

Scan to book a free 20-minute consult

heartnmind.caPain & Anxiety Mini Toolkit

2. Breath Reset for Flare-Up Fear

• Inhale 4 seconds

• Hold 1 second

• Exhale 6–8 seconds

Repeat 3–5 rounds.

If breathwork causes dizziness or distress, pause and return to normal breathing.

3. Tension-Release Check-In

• Unclench jaw

• Drop shoulders

• Relax hands

Ask: “Where am I tightening to protect myself?”

4. Identify Fear Triggers

Common triggers:

• Unfamiliar movements

• Fear of flare-ups

• Past injury memories

• Pressure to do it “right”

Write down 2–3 triggers you notice.

5. Grounding Reflection

“What is my body trying to protect me from right now?”

Want support applying these tools?

Scan the QR code below to book a free 20-minute consultation.

Scan to book a free 20-minute consult

heartnmind.ca