The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain

by Deepak Ravindran

There is no easy fix when it comes to chronic pain. Opioids are often the first, addictive resort and surgery rarely achieves the pain free outcome promised. But while there is no single fix, there is a way out and it starts with your mindset. This is the powerful approach of The Pain-Free Mindset, where NHS pain consultant Dr Ravindran brings his 20 years of experience to offer you an effective set of techniques that will help you take back control and overcome your pain. In this groundbreaking guide you will: ·Discover what happens to your body and brain when you experience pain ·Learn how you can change the way you perceive and respond to pain – without taking addictive medication ·Find the best pain-management plan for you and your lifestyle Packed with science-backed tips and inspiring case studies this book will transform your mindset and show that you have the power to live pain free.

Genres: Health, Nonfiction, Medical

352 pages, Paperback

Published March 4, 2021

Reviews

[Jane · Rating 5 out of 5]

While reading Igor Klibanov’s book, The Natural Approach to Osteoarthritis, I realised how little I actually knew about pain. Specifically, I didn’t understand the link between pain and the brain, or the concept of nociception. I’d seen Dr Deepak Ravindran’s book mentioned in previous readings, so that was the nudge I needed to go and find it at my local library.

I found this to be an easy, engaging, and enlightening read. The case studies were a highlight, and although I found some chapters more interesting than others (mostly depending on how much I already knew about the topic), it was all very accessible.

My own interest stems from my osteoarthritis. My pain isn’t unbearable, and I want to keep it that way. For me, reading this was a mix of prevention, intellectual interest, and finding ways to manage things right now.

One of the best takeaways for me was the BRAN framework. It’s introduced as a way to decide if a medical intervention is worth it, but I think it can be applied almost anywhere. There are always Benefits, Risks, Alternatives, and the option of doing Nothing.

The author also uses the MINDSET acronym to cover the most important parts of pain management:
• M is for Medications
• I talks about Interventions
• N is the Neuroscience of pain and stress
• D reflects the role of Diet and the microbiome
• S shows the importance of Sleep for pain
• E is the role of physical activity and Exercise
• T refers to Therapies for the mind and body

[Kirstie Walklate · Rating 5 out of 5]

Excellent resource

[Bettina · Rating 4 out of 5]

A well-structured, comprehensive guide to understanding the differences between pain and nociception, and finding starting points for factors we can influence! I enjoyed the clear style, the background neurological explanations and the concrete, step-by-step guidance. While I was familiar with a lot of the contents as a psychologist, there were some aspects that were completely new to me, such as the findings on diet and the microbiome. The author is clearly an expert in his field, very passionate and doesn’t “talk down” to patients or talk around the issue. This book provides some hope and as a patient, what I found most useful were the case examples I could relate to.
At the same time, I am still at a loss for concrete guidance on some points, e.g. breaking the vicious insomnia/pain cycle. This calls for a book number 2.

EDIT: If you are not sure about buying the book, I highly recommend listening to this podcast with the author first:

https://open.spotify.com/episode/0mK0...

[Annette · Rating 5 out of 5]

Very clear and useful explanation of the oversensitised nervous and immune systems and how that creates pain. I learned the brain has its own immune system! Well-written for a non-scientific audience with real examples and lots of practical suggestions and resources. I agree with his conclusion that starting with techniques to manage chronic pain and dampen down the nervous and immune systems rather than finishing with them when other more-invasive techniques have failed would be a good idea for many patients.

[Toby Katz · Rating 5 out of 5]

A brilliant patient-focused and mostly evidence-based book on strategies for tackling chronic pain.

I shall be adopting some of the MINDSET practices for my upper back pain.

I feel as though there could be more mention of some of the risks of complementary therapy such as chiropractic (e.g. vertebral artery dissection) and acupuncture (e.g. pneumothorax) rather just assuming they’re safe practices.

Overall, brilliantly written, easily understood and easily accessible to the general public. A resource that I should have been given in medical school!

I only wish GPs had a GP with a subspecialty interest in pain in every practice!

[Emily · Rating 4 out of 5]

I made notes and it wad a helpful resource to come back to. Took me a while to reorientate myself around the difference between Nociception and Pain but once you get this it's a fascinating understanding of pain and our perception and management of it.

[Alex Gulliver]

Gives an overview of how pain actually works. Helped me develop my understanding on all aspects of pain and gave me useful things I could do to improve my symptoms.

Would have liked to have seen more success anecdotes, I think that would help with the message.

[Gabriel Johnson · Rating 3 out of 5]

Empowering for chronic pain patients and informative for clinicians, albeit seemingly too bloated to be actionable.

Really highlights the insufficiencies of the NHS and current practice.

[Aria 88 · Rating 1 out of 5]

Audiobook review

After reading all the positive reviews, I paid money for this overlong, over descriptive, dull tome!

There is nothing useful in here. Disappointed and still in pain!!!

[Hazel Louise Asiaw · Rating 4 out of 5]

Really good reference book about the different types of pain and about relevant treatments and therapies. One ai will return back to for guidance 9/10 popcorns

[K Majithia · Rating 5 out of 5]

Empowering

Practical approach to managing acute and chronic pain through education and understanding of pain from a physical, mental, emotional and social perspective.