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.

Optional support from a psychotherapist during your rehab journey.

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