The Pain Management Workbook: Powerful CBT and Mindfulness Skills to Take Control of Pain and Reclaim Your Life

by Rachel Zoffness, Mark A. Schumacher (Foreword)

Change your brain, change your pain with this powerful, evidence-based workbook. If you’re struggling with chronic pain, you’re not more than one hundred million Americans currently live with chronic pain. Yet, despite its prevalence, chronic pain is not well understood. Fortunately, research has emerged showing the effectiveness of a treatment model for pain management grounded in biology, psychology, and social functioning. In this groundbreaking workbook, you’ll find a comprehensive outline of this effective biopsychosocial approach, as well as scientifically supported interventions rooted in cognitive- behavioral therapy (CBT), mindfulness, and neuroscience to help you take control of your pain—and your life! You’ll learn strategies for creating a pain plan for home and work, reducing reliance on medications, and breaking the pain cycle. Also included are tips for improving sleep, nutrition for pain, methods for resuming valued activities, and more. If you’re ready to take your life back from pain, this workbook has everything you need to get started.

Genres: Nonfiction, Health, Psychology, Self Help, Science, Medical, Counselling

240 pages, Paperback

Published December 1, 2020

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

[Carrie Kellenberger · Rating 3 out of 5]

Veteran patients will know this content well, but this workbook would be invaluable to new patients. Tried and true techniques with room to track your progress.

[Gabriella · Rating 1 out of 5]

A very dangerous read for someone chronically ill. Very outdated information and coping strategies.

[Rebecca Abrahams · Rating 5 out of 5]

We’ve heard of Triple P for parenting now there’s Triple C for CBT - Catch it, Check it, Change it! These and other fun catchy phrases are abundant in this easy-to-read pain management book. Kia Ora, I am a Pain Psychologist who works in and studies pain. Whilst I was ‘gifted’ this book for the review process - having done all of Dr. Zoffness’ courses and read her other book – I would definitely have bought this book anyway – it is great value for money, is sturdy and nerdy with each chapter having a full list of references! In Dr. Zoffness’ book, difficult concepts are broken down for us to readily understand. This leads to great buy in and motivation for use of proposed strategies that are based on a strong analysis of the latest research and sometimes in consultation with leaders of the field. Highlights of this book are many and for me as a psychologist it is the importance of contextualization that I particularly like given pain is contextually driven and management of the pain experience needs to be relevant for the person in their context at that particular time. The analogies in the book are another highlight as are the handouts that are downloadable and the extensive resource list of readings, apps, websites, guided audio tracks and podcasts. Whilst predominately CBT in nature, ‘doing what matters’ via such exercises such as goal setting and diffusion through turning down the power of unhelpful thoughts alongside many mind-body activities really does see the biopsychosocial management strategies come alive. Normalization of many worries a pain patient may have is also embedded throughout the book as are important lifestyle factors that also promote biopsychosocial practice. While probably for most people in pain the book is a lengthy read so a clinician may need to be alongside to help get to the end, which Zoffness notes is actually the beginning.

[Kim Clarno · Rating 5 out of 5]

Brilliant! Dr. Z's most recent work is a must-have for pain patients and therapists who treat pain. The exercises are engaging, and the skills learned enhance any pain treatment. Dr. Z has a talent for empowering readers to take charge of their pain. As a PT who treats pain, I have recommended Dr. Z's workbooks and mind building exercises to many patients with great success. Highly recommended!

[Frankie Jette · Rating 3 out of 5]

Interesting, thorough, thought-provoking, but assumes massive privilege :/

[Matt Athanasiou · Rating 5 out of 5]

I appreciated the workbook approach and some of the guided lessons. I completed the book while doing physical therapy, and if nothing else, it was great at reiterating the mind body connection, and helping me to be more curious about the sensations I was experiencing rather than being afraid of them and causing more tension.

[Barbara · Rating 2 out of 5]

If You Need a Pep Talk

This book might be helpful for anyone who is depressed, and hasn't done much reading about pain management, but for me it was not helpful. I find I am really in too much pain, to put most of the suggestions into action. The suggestions regarding nutrition were just too general. If your pain is neurological I don't think this book will help you.

[Coley · Rating 3 out of 5]

Some parts were really helpful, others made it seem like people with chronic pain are either in bed or can’t get off the sofa and are lazy, which is not the case for many of us and definitely not for my condition as a woman in their early 30s with 2 young children, I have no choice but to crack on! I took the bits that helped me and used them to the max

[Glenda. · Rating 3 out of 5]

A lot of this workbook is simplistic. It may be helpful for some people.

[Roslin Sinclair · Rating 3 out of 5]

I learned a few helpful tips from this book. Funnily enough, it mostly validated that the strategies I am already using to combat my pain are actually the right strategies.

[Keith · Rating 4 out of 5]

As a therapist with experience working with people experiencing chronic pain, I can say that this book provides a strong framework for working with patients. Its use of cognitive behavioral therapy (CBT) techniques is evidence-based, and the advice is sound. The Pain Management Workbook isn’t perfect, but it could benefit a person who wants to live a fuller life with chronic health problems. I would recommend using the book in collaboration with a counselor.


***************************************************************************

[Image: Book Cover]

Citation:
Zoffness, R. (2020). The pain management workbook: Powerful CBT and mindfulness skills to take control of pain and reclaim your life (eBook). New Harbinger Publications. https://www.amazon.com/Pain-Managemen...

Title: The Pain Management Workbook: Powerful CBT and Mindfulness Skills to Take Control of Pain and Reclaim Your Life
Author(s): Rachel Zoffness
Year: 2020
Genre: Nonfiction - Healthcare, Psychology, & Self-Help
Page count: 242 pages
Date(s) read: 6/29/25 - 7/3/25
Book 137 in 2025
***************************************************************************

[Fred Rose · Rating 5 out of 5]

I've have chronic pain most of my life and have spent a zillion hours in various therapies. I know how to manage it. But the last few years it got the best of me. This book is a really good summary and action focused book to complement any therapy you are getting. Provides a lot of actionable activities and CBT techniques, including the audio for them. It's good, research-based work, consistent with all the other stuff I have studied. Highly recommend.

[Abby · Rating 5 out of 5]

As a physical therapist who works with many patients experiencing chronic pain and chronic I’ll was, I will definitely be recommending this book to patients. Pain is so complex and multi-factorial. I hope many patients find it useful- and clinicians could benefit from reading through the content, too!

[Joao Meza · Rating 4 out of 5]

Un libro muy práctico, indispensable para aquellos que convivimos con dolor crónico. Cambió mi forma de ver mi dolor, al finalizar el libro me sentía una persona diferente.
Las estrategias y técnicas que proporciona el libro son tan variadas como útiles, a veces tantas que resulta abrumador sabes por dónde empezar... Pero basta con hacer pequeños cambios para obtener una gran diferencia.

[Bill Rodriguez · Rating 5 out of 5]

This is a great view in how pain works. Great read

[Merrilee Frankish · Rating 4 out of 5]

Excellent, practical, helpful book. Will be an essential addition to chronic pain management practice. Highly recommended

[Victoria · Rating 5 out of 5]

Skimmed

[Jen K · Rating 5 out of 5]

An exceptional resource for anyone dealing with pain. Well-written and easy to understand.

[Emily VanLaningham · Rating 5 out of 5]

Love Zoffness. Love this book.

[Ann Garth · Rating 5 out of 5]

When I started reading this book, I couldn't run or bike or walk more than 20 minutes or bend my knee without pain. I'd spent a huge amount of money and time trying all sorts of medical interventions, none of which worked. I was seriously considering the idea that I might be permanently disabled. Now, as a direct result of reading this book, my knee is pretty much fine and I'm training for a half marathon! It feels like a miracle.