Navigating Pain

Balm App: Ansicht „Entdecken“ mit dem Podcast „Die Kraft des Journals“, über einer Illustration von Notizbuch und Stift.

Balm App: die Übung „Aktivitäts-Ausgangswerte festlegen“ mit einer Tabelle täglicher Aktivitäten wie Treppensteigen und Garage aufräumen.

Pain Management Toolkit

Understand how pain, thoughts, and behavior interact. Learn tools to interrupt unhelpful cycles and regain confidence in your ability to cope.

Relaxation & Recovery

Practice simple relaxation skills to reduce tension, support sleep, and lower pain sensitivity—without complicated routines.

Balm App: Sitzung 2 „Tiefes Atmen“ aus der Übung Tiefes Atmen, mit Video-Überblick.

Balm App: Tagebucheintrag zur Frage „Wie war dein Spaziergang?“, markiert mit Traurig, Frustriert und Wütend.

Thought Mapping

Learn how to identify and shift unhelpful thought patterns that increase pain-related distress. Build a more balanced mindset, even on difficult days.

Week 1

Illustration eines menschlichen Gehirns, dessen linke Hälfte dunkelblau und dessen rechte Hälfte hellorange ist.

Introduction & Understanding Pain

Reflect on your pain history, personal goals, and explore how CBT techniques can help change your pain experience.

Week 2

Toggle switch in the 'on' position with a white circular arrow icon on an orange background.

The Pain Cycle

Identify how pain, reduced activity, low mood, and fear of movement can reinforce each other. Learn strategies to gently disrupt the cycle.

Week 3

Vier Sanduhren nebeneinander, von links nach rechts kleiner werdend, mit rieselndem Sand in der unteren Hälfte.

Pacing & Activity Planning

Practice finding your activity baseline and planning rest breaks to avoid boom-and-bust cycles. Learn to sustain energy through consistency.

Week 4

Checkliste mit drei Flammensymbolen neben drei Kästchen, zwei angehakt und eines leer, als Sinnbild für Verlauf und Fortschritt.

Tracking & Progress Review

Review your daily pain and activity patterns. Reflect on your progress and refine strategies based on what works.

Week 5

Illustration einer Person mit kurzen dunklen Haaren, die den Kopf mit beiden Händen hält, mit geschlossenen Augen und angespanntem Gesichtsausdruck.

Thoughts & Pain

Explore how certain thought patterns can worsen pain. Learn to recognize and challenge them with supportive alternatives.

Week 6

Abstrakte Illustration einer Angel, die ein rundes orangefarbenes Objekt über einer gebogenen blau-beigen Form fängt, auf schwarzem Hintergrund.

Pleasure & Purpose

Reconnect with enjoyable activities that bring meaning, identity, and mood improvement—modified to work with, not against, your pain.

Week 7

Illustration eines brennenden Streichholzes mit orange-gelber Flamme.

Flare-Up Planning

Develop a personal flare-up toolkit so you feel prepared, not powerless, when pain spikes.

Week 8

Balkendiagramm mit vier von links nach rechts ansteigenden Balken und einem Pfeil nach oben.

Sustaining Gains

Revisit your goals, celebrate your progress, and create a long-term plan to stay resilient and self-directed, even when pain persists.

Week 9

Illustration einer gähnenden Person mit geschlossenen Augen als Zeichen von Müdigkeit.

Better Sleep, Less Pain

Understand the link between chronic pain and sleep disruption. Build a personalized evening routine and explore small, sustainable habits that promote rest and recovery.

Week 10

Drei sich überlappende Sprechblasen in Dunkelblau, Pfirsich und Orange auf schwarzem Hintergrund.

Communication & Support

Learn how to talk about pain in a way that builds understanding and connection. Practice setting boundaries and asking for the kind of help that truly supports you.

Week 11

Blaue Kugel, die auf der Kante einer orangefarbenen gebogenen Fläche balanciert, vor schwarzem Hintergrund.

Maintaining Momentum

Identify early warning signs of setbacks. Create a daily and weekly practice routine that helps you maintain progress even when life gets busy or stress levels rise.

Week 12

Dunkelblauer Erste-Hilfe-Koffer mit orangefarbenem Griff und orangefarbenem Kreuz.

Your Toolkit, Your Way Forward

Integrate everything you've learned into a practical, personalized action plan. Build a reference system you can return to—and a vision for what living well with pain means for you.

FAQs

How long does it take to complete a session?

Sessions typically take 30 minutes to 1 hour to complete, depending on your pace and the exercises involved. You can do it! As you see the benefits, we hope you continue to make progress.

Can I skip a session or return to a previous one?

You can return to previous sessions as needed, however you need to unlock the next session before you can skip forward. Sessions are unlocked after a set period of time has passed (typically 72 hours) and the assignments have been completed.

How does CBT help with chronic pain?

CBT helps you understand how thoughts, emotions, and behaviors influence your pain experience. You'll learn to manage flare-ups, build balanced routines, and shift unhelpful thinking patterns to reduce pain’s impact on your daily life.