 Chronic pain can feel like an endless loop—frustrating, exhausting, and sometimes confusing. If you’re living with persistent pain that doesn’t seem to have a clear physical cause, you’re not alone. Recent research has uncovered that the brain and nervous system play a much bigger role in pain than we once thought. This is called neuroplastic pain, and understanding it can open new doors to recovery.
What is Neuroplastic Pain? Neuroplastic pain refers to pain that arises due to changes in the brain and nervous system, rather than from ongoing tissue injury or disease. The term “neuroplasticity” means that the brain is capable of changing and adapting—sometimes in helpful ways, sometimes in ways that cause problems. When pain becomes chronic, the brain can “learn” pain pathways, making it easier for pain signals to fire even if there is no longer a physical injury. This is similar to how we develop habits: the more we repeat something, the stronger the connection becomes. In neuroplastic pain, the brain’s pain circuits become overactive. How Does Neuroplastic Pain Develop? Neuroplastic pain often begins with an injury, illness, or stressful event. Normally, pain fades as the body heals. But sometimes, pain persists. Factors that can contribute include:
Common Conditions Linked to Neuroplastic Pain Many chronic pain conditions are now understood to have a strong neuroplastic component. These include:
Why Is This Important? Understanding neuroplastic pain can be empowering. It tells us that pain is real—but it’s not necessarily a sign of ongoing injury. The good news is that because the brain learned these pain pathways, it can also “unlearn” them. This opens the door to new treatments that focus on retraining the brain and nervous system. How Can Neuroplastic Pain Be Treated? You might be wondering: “If my pain is coming from my brain, does that mean it’s all in my head?” Absolutely not. Neuroplastic pain is real, and it’s caused by physical changes in the nervous system. The difference is that treatment focuses on the brain and behavior, not just the body. Here are some approaches that have been shown to help: 1. Pain Reprocessing Therapy (PRT) PRT is a new therapeutic approach that helps people reinterpret pain signals as non-dangerous. By changing how you respond to pain, you can help your brain “rewire” and reduce pain over time. A landmark study published in JAMA Psychiatry found that PRT led to significant pain reductions in people with chronic back pain (Ashar et al., 2021). 2. Mindfulness and Meditation Mindfulness helps you observe sensations without judgment or fear. This can calm the nervous system and reduce pain sensitivity. Practices like guided meditation, breathing exercises, and body scans are often used. 3. Education and Cognitive Behavioral Therapy (CBT) Learning about neuroplastic pain can reduce fear and anxiety, which are known to amplify pain. CBT helps you change unhelpful thoughts and behaviors related to pain, making it easier to break the pain cycle. 4. Gradual Movement and Activity Gentle movement, such as walking, stretching, or yoga, can help reassure your brain that your body is safe. Over time, this can decrease pain and increase confidence. What Can You Do Today? If you suspect you have neuroplastic pain, here are some steps you can take:
Chronic pain can be isolating, but you’re not alone. The discovery of neuroplastic pain offers hope to millions of people. By understanding that pain is a product of the brain’s protective mechanisms—and that these mechanisms can be changed—you can take steps toward healing and reclaiming your life. If you’re struggling, reach out for help. Recovery is possible, and every step you take is a victory. Debra is certified in Pain Reprocessing Therapy and can assist you in your healing journey. References
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 Life’s journey is often marked by periods of uncertainty, stress, and turbulence. Whether we are facing personal challenges, societal upheaval, or global crises, these moments can feel overwhelming and all-consuming. Yet, even in the midst of adversity, it is possible—and profoundly important—to cultivate joy. Joyful moments can act as anchors, helping us maintain resilience, hope, and a sense of connection to ourselves and others. This blog post explores practical strategies for creating joyful moments during turbulent times and provides three valuable resources to support your journey.
Why Joy Matters in Difficult Times Joy is more than fleeting happiness. It is a deep sense of well-being, contentment, and connection. During difficult periods, joy can:
1. Practice Mindful Awareness Mindfulness is the practice of being present in the moment, observing thoughts and feelings without judgment. When life feels chaotic, mindfulness can help us notice and savor small moments of joy we might otherwise overlook. This could be as simple as appreciating the warmth of sunlight, the taste of your morning coffee, or the sound of laughter. How to try it:
2. Connect with Others Human connection is a powerful source of joy. During turbulent times, it is easy to become isolated, but reaching out can make a significant difference. Connection does not have to be grand—it can be a text message, a phone call, or a shared meal. Ways to connect:
3. Engage in Joyful Activities Joyful moments often arise when we engage in activities that bring us pleasure and fulfillment. These activities might look different for everyone—art, music, movement, nature, or play. Ideas to spark joy:
4. Celebrate Small Wins During turbulent times, it can be hard to see progress or feel accomplished. Celebrating small wins helps shift our focus from what is wrong to what is going well, however minor. How to celebrate:
5. Find Meaning and Purpose Joy is deeply connected to meaning. Even in hardship, reflecting on what matters most can help us find purpose and fulfillment. This might involve spiritual practices, personal values, or contributing to causes you care about. Ways to find meaning:
Resources Here are three resources designed to help you cultivate joy and resilience during turbulent times:
Turbulent times are an inevitable part of life, but they do not have to be devoid of joy. By practicing mindful awareness, connecting with others, engaging in joyful activities, celebrating small wins, and finding meaning, we can create moments of light that sustain us through darkness. Remember, joy is not just a luxury—it is a necessity for well-being and resilience. If you are struggling, reach out for support. You are not alone, and with intention and care, joyful moments can be found—even now. May you discover and nurture joyful moments, wherever you are on your journey. #CultivateJoy #Resilience #MindfulLiving #FindJoy #MentalHealthMatters #Connection #PurposefulLiving #Happiness #Wellbeing #StressRelief #JoyfulMoments #SelfCare #Gratitude #TurbulentTimes #GrowthMindset #EmotionalWellness #YouAreNotAlone #DebraEngLCSW Feeling stuck in political worry—mind racing, tears rising, hope dimming—is not uncommon these days. Political stress isn’t imaginary. Science confirms its impact, and that means there’s room to act on it.
Political Stress Is Real—and Measurable Researchers have observed that politics isn’t just a headline—it affects our bodies and minds. A 2022 study found that political engagement between 2017 and 2020 became a chronic stressor that “exacted significant health costs for large numbers of American adults” (Smith, 2022). Another large-scale survey documented how polarization and media exposure amplified anxiety, depression, and stress symptoms in those closely following political events (APA, 2017; Pappa et al., 2022). Why Rumination Follows Political Overload Constant news cycles fuel rumination—the brain’s spin cycle. That repetition increases anxiety, disrupts rest, and can slide into hopelessness. While rumination is a well-established risk factor for depression, newer research highlights how political stress specifically intensifies that loop (Watkins, 2016). Strategies That Ground, Guide, and Restore 1. Regulate Through Grounding
Final Thought Politics can erode hope—but your response doesn’t have to follow the same script. Find footing in your body, your values, and your small acts of resilience. These are quiet revolutions worth noticing. References
How Food Supports Mental Health
Nourish Your Mind: How Food Supports Mental Health: If you’ve ever felt a shift in your mood after a meal—whether more energized, calmer, or more irritable—you’re not imagining it. Food doesn’t just fuel your body; it plays a vital role in how you feel emotionally. Research shows that the way we eat can influence symptoms of anxiety, depression, and stress. This guide explores how nutrition supports your mental health and offers practical ways to nourish your mind through food. How Food Affects Your Mood: Your brain needs certain nutrients to function well. These nutrients help produce chemicals like serotonin and dopamine—key players in how you feel. A healthy diet can:
What the Research Shows: Large studies show that people who eat more vegetables, fruits, whole grains, nuts, and healthy fats have lower rates of depression and anxiety. Diets high in processed foods and added sugars are often linked to poor mood and low energy. One eating pattern that stands out is the Mediterranean-style diet, rich in olive oil, fish, greens, and legumes. It’s simple, flexible, and supports long-term well-being. Nutrients That Support Your Mental Health Omega-3 fatty acids → Found in salmon, flaxseed, and walnuts. Help reduce inflammation and support brain health. Magnesium → Found in leafy greens, black beans, and pumpkin seeds. Helps calm the nervous system. Folate & B vitamins → Found in legumes, eggs, and whole grains. Needed to make neurotransmitters like serotonin. Probiotics → Found in yogurt, kefir, and fermented vegetables. Support gut health, which influences mood. What to Limit: Try to reduce:
Leslie Korn’s Approach to Food & Mood: Dr. Leslie Korn is a mental health and integrative nutrition expert. Her work focuses on how food and trauma healing go hand-in-hand. Her book The Good Mood Kitchen offers:
Small Steps to Nourish Your Mind: You don’t have to change everything at once. Try starting with:
Mindful Eating Matters: Try to eat slowly, without screens or distractions. Tune into taste, texture, and how you feel. This helps with digestion and emotional awareness—and deepens your connection to nourishment. Final Thoughts: Your mental health is influenced by many things. Nutrition is one area where small, consistent changes can lead to meaningful improvements. You don’t have to eat perfectly. You just have to start. Contact Debra for help on your healing journey. Resources
 Decreasing Rumination and Find Peace
If you’ve ever found yourself trapped in an endless loop of overthinking—replaying a conversation, questioning a decision, or imagining worst-case scenarios—you’re not alone. This pattern is called rumination, and while it can feel productive at times (like “figuring things out”), it often leads to increased stress, anxiety, and depression. The good news? Rumination is not a permanent part of your personality. It’s a learned mental habit—and like all habits, it can be changed. In this post, we’ll explore how rumination works, why we get stuck in it, and evidence-based strategies—especially from Accelerated Experiential Dynamic Psychotherapy (AEDP)—that can help. What Is Rumination? Rumination involves repeatedly thinking about distressing situations or emotions without moving toward problem-solving or resolution. It often sounds like:
Why Do We Ruminate? There are several psychological reasons why rumination becomes a go-to coping mechanism:
The AEDP Perspective: From Thinking to Feeling Accelerated Experiential Dynamic Psychotherapy (AEDP) offers a powerful lens for understanding and shifting rumination. In AEDP, the goal isn’t just to change thoughts—it’s to create emotional healing experiences in the presence of a supportive, attuned other. Here’s how AEDP helps reduce rumination: 1. Slowing Down and Tuning In Rumination moves fast—AEDP moves slow. A core practice in AEDP is slowing down enough to notice what’s happening inside. That means dropping below the mental chatter and gently asking: “What am I feeling in my body right now?” This might be a flutter in the chest, a lump in the throat, or a heavy feeling in the stomach. Attending to sensation is the first step away from spiraling thoughts and toward emotional truth. 2. Feeling with Support Emotions like sadness, anger, or fear often fuel rumination when they’re unacknowledged or held alone. In AEDP, these emotions are brought into the light, felt in manageable doses, and shared in a safe relationship. This process is called undoing aloneness—and it’s one of the most powerful antidotes to chronic overthinking. When we feel our emotions directly, the nervous system gets the message: “This feeling is safe to experience, and I don’t have to process it alone.” The result? Relief. Clarity. Peace. 3. Transformational Experience As emotional blocks loosen, clients often report a shift—from anxiety or self-criticism to self-compassion, insight, or even joy. AEDP calls these transformational affects, and they signal that the brain and body are reorganizing toward healing. These moments are incompatible with rumination. They break the loop from the inside out. Additional Strategies to Break the Rumination Cycle While deep emotional work like AEDP is transformative, there are also practical steps you can begin right now. 🌿 1. Name It to Tame It Simply naming rumination when it starts (“I’m ruminating”) can help create distance. This practice, supported by neuroscience, activates the prefrontal cortex and calms the limbic system. It’s a small but powerful step toward regaining choice. 🧘 2. Drop Into the Body Rumination lives in the head. Embodied practices like deep breathing, stretching, or grounding exercises bring you back to the present moment. Try:
🖋️ 3. Write It Down, Then Let It Go Journaling can help move thoughts out of your head and onto paper. Set a timer for 10–15 minutes. Write freely without judgment. When the timer ends, close the notebook. You’ve listened—and now it’s time to shift gears. 🧠 4. Shift from “Why” to “What” Rumination often starts with “Why” questions (e.g., “Why am I like this?”) that have no satisfying answer. Try asking “What” instead:
Resources for Further Exploration 🎧 Podcast The One You Feed with Eric Zimmer – “How to Work With Overthinking” with Dr. Judson Brewer Dr. Brewer, a psychiatrist and neuroscientist, explores how mindfulness and curiosity interrupt rumination. A highly recommended listen. 📖 Book “Reclaim Your Brain” by Dr. Joseph Annibali A clear, compassionate guide to understanding how overactive brain circuits fuel rumination—and how to calm them. 📘 AEDP Book for Clients “It’s Not Always Depression” by Hilary Jacobs Hendel, LCSW A client-friendly introduction to AEDP that teaches how to identify core emotions and work with them compassionately. Closing Thoughts Rumination can feel like it’s trying to help you—but it often keeps you stuck. The way out isn’t more thinking. It’s feeling. It’s presence. And most importantly, it’s connection—with yourself, with your emotions, and with others. Therapies like AEDP offer a healing path that doesn’t just manage symptoms—it helps reorganize the inner world toward clarity, vitality, and peace. You don’t have to stay stuck in your head. Healing happens when we come back to our hearts. Reach out to Debra to get started on your healing journey. #rumination #mentalhealth #AEDP #traumainformedtherapy #mindfulness #emotionalhealing #nervoussystemregulation #psychotherapy #undoingaloneness #slowingdown #DebraEngLCSW |
Debra Eng, MSW, LCSWShe has over 20 years of experience with a wide range of issues. She currently focuses on aging, caregiving, developmental trauma and chronic health and pain conditions. Archives
March 2026
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