Tell Me Where It Hurts: The New Science of Pain and How to Heal

by Rachel Zoffness

Leading pain expert Dr. Rachel Zoffness bridges the gap between medicine and psychology to get to the heart of understanding—and treating—pain—Tell Me Where It Hurts is The Body Keeps the Score for chronic pain.

Every one of us has and will experience pain, but what if everything we thought we knew about pain was wrong? Pain is not purely physical. It is constructed by the brain—influenced not just by injuries but also by emotions, expectations, and environment.

Rooted in cutting-edge neuroscience and rich patient stories, Tell Me Where It Hurts upends myths, finally reconnecting physical and emotional pain, and provides a roadmap for healing. Chronic pain is treatable, but to do that, doctors must target the whole person, not just a body part.

Genres: Nonfiction, Science, Health, Self Help, Psychology, Mental Health, Audiobook

305 pages, Kindle Edition

Published March 24, 2026

About the author

Rachel Zoffness MS PhD is a pain psychologist, medical consultant, educator & author revolutionizing the way we talk about and treat pain. Dr. Zoffness is an assistant clinical professor at UCSF Medical School and lectures at Stanford. She is the author of 3 books: Tell Me Where It Hurts, which will be translated into more than 20 languages; The Pain Management Workbook, and The Chronic Pain & Illness Workbook for Teens.

Reviews

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As a disabled person, this reads like medical gaslighting deeply rooted in ableism and is harmful to the disabled community.

I would love to see stories written by chronically ill or disabled voices uplifted rather than harmful literature that actively encourages the public—and the healthcare system—to treat chronic pain with something as “simple” as changing an individual’s lifestyle, environment, or thought process.

I cannot imagine going to a doctor I trust (which takes a LONG time to find btw), only to have that same medical professional tell me the treatment to the debilitating pain I am experiencing is to tell myself, “I’m safe.” (Actually I can because something similar has happened to me, and I cried all the way home from that appointment.)

Just because you have a PhD does not mean you know MY BODY better than I do.

[Louie · Rating 5 out of 5]

Was super intrigued by the ologies episode and picked up this book for more context. Did not disappoint. So much great info here, it really changes the way that I view pain as not a purely accurate reflection of bodily harm and makes me reflect on the healing process of my old and current injuries.

The last section with info on chronic pain strategies is not so applicable to me but the rest of the book has so much important info.

[lindsay.books · Rating 5 out of 5]

An excellent non-fiction book about chronic pain, and how the experience of pain is not only about physical conditions, but also environment, emotions, expectations, etc.

I have read a little about this topic but a lot of it was new, and it was fascinating. The book was well-written and easy to read and absorb. The first part introduces the information and research, and the second part provides guidance on how to put the info into practice in your own life. The book is written by a physician who specializes in pain and she provides a LOT of references to scientific studies and other reputable sources. Great book for anyone struggling with chronic pain, healthcare practitioners, or readers interested in health.  

Thanks to Grand Central for the complimentary copy to read and review.

[Rachel · Rating 5 out of 5]

Tell Me Where It Hurts: The New Science of Pain and How to Heal
by Rachel Zoffness is an excellent book that can be used by just about anyone.

This is a great research-based book that can appeal to all patients, no matter their baseline knowledge, concerning the matter of: chronic pain, how it affects us, what it means, how can we process it, what we can do for ourselves to help ease the burden it places on our life, and how we can work towards dialing back the volume of what we feel and negatively experience.

As someone who suffers from autoimmune issues that cause a chronic pain that cannot be “fixed” and with osteoarthritis of the knee that is more of a degenerative condition, I experience a level of pain every single day. The author describes that while I may not be able to make it all magically disappear, I have tools that I can use to help adapt, dial down, and manage how much I experience and how much I let it affect my daily life.

The author is clearly passionate about her subject matter and gives the reader a wealth of information for self-knowledge and where to start to begin on this journey.

I highly recommend this to anyone who is dealing with chronic pain, anyone in the health care field, or anyone that has a loved one dealing with this life-changing issue.

5/5 stars

Thank you NG and Grand Central Publishing for this wonderful arc and in return I am submitting my unbiased and voluntary review and opinion.

I am posting this review to my GR and Bookbub accounts immediately and will post it to my Amazon, Instagram, and B&N accounts upon publication on 3/24/26.

[Sketch Mead · Rating 4 out of 5]

I listened to Rachel Zoffness's Ologies episode a couple of months ago, curious to hear what she had to say about pain, both as someone who has jokingly been compared to a sickly Victorian boy on more than one occasion due to chronic conditions and mystery symptoms, and an EMDR therapist who often works with chronically ill folks...

Ultimately, I really resonated with a lot of it, though I know for a fact I would have been frustrated by some of Zoffness' insights when I was in an earlier part of my life. I personally feel that she did a good job honoring both lived experience and neuroplasticity-- though I wish she'd had several more chapters to touch on more nuanced topics, like neurodiversity and how it can affect attention, sensory processing, or the "good medicine" of social input and connection.

Perhaps a second book-- a more collaborative one-- is in the works? There's no shortage of discussion topics (chronic pain in the trans community, for instance, is such a common thing anecdotally that it's almost a given in my experience). Zoffness clearly has strong clinical experience and it would be

Overall, I found this book thoughtful and enlightening. The three-pillared biopsychosocial pain model makes so much sense to me, and the concept of pain "recipes" is a great way to discuss these complex factors. At the same time, I find some of the protocols- like sleep hygiene and nutrition- a little reductive personally. She focuses a little too exclusively on food and inflammation, which in itself can ironically become something of a "nocebo" (it has been for me). But that's part of the book too- recognizing that there will be different priorities to your pain recipe, based on what's within your sphere.

I think Zoffness' strategies, like so much, are a buffet of take what you need and leave what you don't. Even so, I left full and nourished, with an increased understanding of the neuroscience of pain. I'd love to see more nuanced work from Zoffness in the future, but I left the table satisfied.

[Molly Walsh · Rating 4 out of 5]

Being brave & using my brain & venturing into the worlds of nonfiction and audiobooks. This was recommended on my Spotify and I listened a bit on a whim, but I really felt like I learned a lot & enjoyed the author's palpable passion for her work as well as the use of patient anecdotes to expand on her point.

As someone who doesn't have chronic pain, I can't really speak to whether or not this book is helpful as a guide or if the way the author explains pain management seems realistic across the board. I will say I came away with a much better understanding of how all different manners of pain interact with one another regardless of their cause(s). Crazy that Dr. Zoffness' approach comes off as such a hot take when it seems like all medical professionals should be considering the full scope of a patient's life and not just their own specialty.

[Abby · Rating 5 out of 5]

This new book by Rachel Zoffness should be required reading for medical students of all disciplines. Her work has informed my own clinical practice and I hope patients find it useful. A biopsychosocial approach to chronic pain management is so important and I think our siloed medical system is the underlying reason why the psychosocial factors so frequently go ignored.

[Corey Mosher · Rating 3 out of 5]

Maybe more of 3.5. The second half of the book is ways to apply the info to your chronic pain. So, since I don’t have chronic pain it was a lot. Overall good info on treating your body and mind well in order to feel good

[Aranka · Rating 4 out of 5]

I liked this book a lot more than Sanjay Gupta’s but we are still missing a book on pain from someone who has lived experience. I can see how the theories in the book can be alienating for those deep in their chronic pain journey.

I found the audio book hard to listen to at times because of the author’s reading cadence. Words were emphasized at the end of every few sentences and it was quite irritating.

All that to say I found the pain recipe concepts helpful but I am at the end of my chronic pain. If I was experiencing nerve pain like I was a year ago I don’t think the theory would have been as effective.

[Christina Kraus]

I wish I could talk about chronic pain this well with people experiencing it

[Emily VanLaningham · Rating 5 out of 5]

Yes yes yes yes yes 🙌

[Angel Frymire · Rating 5 out of 5]

I will be implementing some of the things described in this book.

[Sarah · Rating 5 out of 5]

One of the best books I have read on pain science with applicable solutions. As a yoga therapist who works with chronic pain, Zoffness is speaking my language. Chronic pain is resolved through whole person approaches. She touches on the science, the downfalls of allopathy, and how holistic fields like yoga therapy can work along side any medical team to provide whole person healing.

[Julie McGinnis · Rating 5 out of 5]

Everyone can gain something from this book

[Penny Nardelli · Rating 5 out of 5]

Such wonderful new science explained with stories. It is clear and understandable debunking so much traditional thinking and biased diagnosing around chronic pain.

[Schsch · Rating 5 out of 5]

Must-read for people who have partners or relatives with chronic pain issues

[Kim Lyons · Rating 5 out of 5]

Fast paced and completely absorbing. Full of twists, riddles, and just enough clues to keep you guessing without ever feeling certain. I couldn’t put it down — now just waiting (not very patiently) for the next one.

[Ashley · Rating 2 out of 5]

Oof, I’m torn on this one.

Let me start by saying that my mood while reading or listening often affects my rating, and I listened to most of this book while working on a terribly boring, tedious, and frustrating house project. So take that for what it’s worth.

ANYWAY. I picked this up after hearing the author interviewed on the Armchair Expert podcast. Everything she discussed there was fascinating, and I was genuinely intrigued by her biopsychosocial approach to pain. The stories she shared were compelling, and she made her points in a way that felt accessible and thought-provoking. Her passion in relaying her research was also very moving, and I respect her efforts and her obvious deep desire to help people. Unfortunately, the book itself was a bit of a letdown for me.

My first frustration was that many of the most interesting stories and examples had already been covered in the podcast. By the time I got to them in the book, they no longer felt fresh, and I found myself wondering what additional value the book was offering beyond the interview.

Ironically, the stories were also the parts of the book that held my attention the most. Once the book shifted toward application and exercises, I started to lose steam. I often run into this with self-help or self-improvement books: the concepts are intriguing, but the implementation can feel complicated, overwhelming, or difficult to realistically incorporate into daily life. Maybe that’s my ADHD brain talking, because the idea of extensive tracking, journaling, and monitoring sounds pretty miserable to me. Then again, I don’t live with chronic, debilitating pain, so I recognize that someone who does might feel much more motivated to engage with the process.

As a mental health professional, I absolutely agree with the core premise that pain is influenced by far more than biological factors alone. Our experience of pain is shaped by emotions, beliefs, relationships, stress, past experiences, and countless other variables. The author makes a strong case for that and I love her passion in sharing this.

Where I remain unconvinced is in the practical application. Without working directly with the author or seeing these methods implemented in a more individualized way, I’m not entirely sold on how effective the approach would be for the average reader. The ideas are fascinating, but they still feel somewhat early-stage to me. A lot of the advice on application felt more like a “duh” than anything groundbreaking.

What I find funniest is that, as a therapist, I expected to be more convinced by the end of the book. Instead, I found myself more skeptical. I’m still not sure how well the proposed solutions translate from compelling stories into real-world results.

If you don’t listen to the podcast interview, the book is worth it imo just for the fascinating examples and stories she shares in the book. But if you listen to one, you’ve basically heard the other.

[Claire · Rating 2 out of 5]

I loved Dr. Zoffness on the Ologies podcast. However, this book ultimately is best for healthcare providers rather than those looking for personal chronic pain management strategies. The book did not provide much more actionable advice for patients than the podcast did.

--

Two-thirds of the book was explaining how pain is bio-psycho-social and the last third was working through your "pain recipe."

It feels like this book was written primarily for health care providers based on the focus on convincing the reader of the influence of non-biological factors. As someone who's had chronic pain for 20 years, it isn't groundbreaking to learn about the influence of non-biological factors like stress and social isolation. It is in fact part of what my doctors have asked me about, but maybe that's specific to migraine.

I do really like the pain recipe method. I will be taking the advice to map out social things for the week like a meal plan (similar to something my therapist has advised) and working on diaphragmatic breathing.

But the advice and examples given sometimes rubbed me the wrong way. They were focused on extreme cases, which make it less useful as someone with "less" chronic pain. Financial stress is hardly mentioned, which indicates to me that this was written for providers rather than patients. I raised my eyebrows at how many suggestions are referrals (massage therapists, CBT therapists) and costly solutions (nutritionists, exercise classes).

[Ivi · Rating 5 out of 5]

A great, empowering read. This book breaks down pain science in a way that’s easy to understand and, more importantly, actually actionable. I really appreciated how step by step the author shows what patients can do to positively influence their pain, often highlighting affordable and accessible options rather than ideal-but-unrealistic solutions.

It’s firmly grounded in science, but never feels overwhelming. Instead, it gives a sense of agency and hope — something that’s often missing in conversations around chronic pain.

I also found myself wishing more healthcare providers would read this and integrate these approaches into their care. The focus on the biopsychosocial model of medicine is especially valuable. From personal experience, that approach can make a world of difference, and it was great to see it explained so clearly here.

Even with some familiarity with the topic, I still learned new things, which speaks to how well the information is presented.

Overall, this is a hopeful, practical, and well-researched book that I’d recommend to anyone living with pain — or anyone treating it.

Thanks to Netgalley and Grand Central Publishing for the eARC!

[Debbie · Rating 4 out of 5]

"Tell Me Where It Hurts" describes non-pill or -surgery methods that help to control pain. We've been told that pain comes from physical damage, and pain medication and things like surgery are what's needed to stop the pain. But the author gave examples of how there can be damage but no pain or pain with no obvious cause. She also showed how emotions and expectations ("this is going to hurt") can make pain worse or better.

We can change how we view our pain and how bad it will be. The author provided questions that help the reader identify situations and thoughts that make the pain worse and actions and thoughts that can help reduce pain. She also suggested using methods like Cognitive Behavioral Therapy or taking actions like increasing positive social interactions. She provided enough information that the reader can make small, impactful changes that add up over time to reduce your pain. Overall, I'd recommend this informative book.

I received a free ebook review copy of this book from the publisher through NetGalley.

[Catherine · Rating 4 out of 5]

I found this book to be an interesting take on pain; there were lots of aspects to it that I hadn’t seriously considered before, like just how much of it is cognitive, along with the various tools we can use to combat its impact on us both physically and mentally. I particularly appreciated the individualized stories in the book, as they helped illustrate the author’s more abstract points. Same thing with the research she cited. Really felt like I was engaging in the wider conversation and advancements made in the world of pain management and the topic as a whole. Won a paperback ARC of this title in a Goodreads giveaway, which I'll definitely be sharing with folks!

[Erica · Rating 5 out of 5]

This is one of the best books I've read in recent years. As someone who has endured chronic pain and the hopelessness that comes with it, and who has thankfully emerged from that experience with relatively little pain a few years later, the key tenets of this book resonate deeply with my experience. Zoffness is incredibly skilled at science communication. She's not afraid to delve into complex topics, and she's great at distilling them in ways that are accessible. Her ability to use stories of individuals to illustrate different concepts throughout the book really helps ideas stick. I want everyone I know to read this.

[Karen · Rating 5 out of 5]

I’m so glad I won Tell Me Where It Hurts by Rachel Zoffness, Ph.D.! Even partway through, I’m impressed. This book shows that pain isn’t just about one body part—it’s physical, emotional, social, and psychological. Often pain is overtreated, undertreated, or mistreated, but Dr. Zoffness offers a compassionate, practical approach to understanding and managing it. As someone dealing with hip pain far too young, I feel like I finally have a roadmap for healing. I can’t wait to read the rest and put her steps into action!

[Sam · Rating 4 out of 5]

This take on pain was something I’ve never considered before and made for a really interesting read. Not all of her claims are cited and some things I found a bit questionable. Some of the writing is also just heavily paraphrased from the source material, like the example about solitary confinement. I’m on board with the overall concept, not so much some of the sub claims. 4 stars for enjoyability but lower for how solid it seemed the science was.

[Jackie Hamblen · Rating 4 out of 5]

The episode with this author on Ologies changed my whole thinking around pain and saved me pre and post knee surgery. This book was great as well, but less relevant to me on my healing journey dealing with acute vs chronic pain. Still very good info for anyone who has experienced pain (aka everyone), is going through healing of acute pain, is supporting someone in pain, or suffers from chronic pain.

[Serena Mancini · Rating 4 out of 5]

This book explains what counselors have been taught for decades: pain is psychological. A very pertinent and important read especially considering the pill pushing society we live in today. All counselors, psychiatrists, and physicians should be required to read this.

“But medications are only a Band-Aid. They do not change our brains and bodies in a way that reduces pain over the long term.”

[Crystal Siembida Boggs · Rating 5 out of 5]

Someone recommended this book due to my husband's pain. I feel so much better having read it, understanding pain better, understanding options better, and understanding better how to address pain with healthcare professionals. If you or someone you know is suffering from chronic pain this is a must read.

[Mallory Blankenberger · Rating 4 out of 5]

I think she’s onto something here with the multidisciplinary pain mgmt ‘recipe’. As a medical practitioner (and pain med prescriber) in the US who lacks robust pain management training, I know there are SOOOO many ways we could do better.

However, I can imagine this reads a little condescending and dismissive to those who experience chronic pain on the daily.

[Sarah Buron · Rating 4 out of 5]

Did you know Usain Bolt has scoliosis? I sure didn't! This book broke down pain science in a very empowering way and the stories told about real-life patients were a great addition. Anyone with chronic pain should read this. Thanks to NetGalley and Grand Central Publishing for the advanced copy in exchange for my honest review - it's out now!