Pain & Anxiety Support During Rehab
When pain or fear of pain spikes, pause with S.T.O.P.
A simple, therapist-guided tool you can use before or during physiotherapy or chiropractic exercises.
Helps reduce bracing, fear, and nervous-system reactivity.
S
Slow Down
Pause before reacting or bracing.
T
Take a Breath
Inhale 4 seconds, exhale 6–8. Longer exhale = more safety signal.
O
Observe
Notice sensations & thoughts. Ask: “Pain— or fear of pain?”
P
Proceed Mindfully
Move gently. Adjust pace, pressure, or communicate with your practitioner.
Helpful Reminder
You don’t need pain or fear to disappear — just soften enough to choose your next step.
Supports emotional and nervous-system regulation. Not a replacement for medical care.
Book a free 20-minute consult
Optional support from a psychotherapist during your rehab journey.