Ağrıdan Kurtulmak

by Peter A. Levine, Maggie Phillips

If you are suffering chronic pain-even after years of surgery, rehabilitation, and medication-only one question matters: How do I find lasting relief? With Freedom from Pain, two pioneers in the field of pain and trauma recovery address a crucial missing factor essential to long-term healing: addressing the unresolved emotional trauma held within the body.Informed by their founding work in the Somatic Experiencing(r) process and unique insights gleaned from decades of clinical success, Drs. Levine and Phillips will show you how to: Calm the body's overreactive "fight" response to painRelease the fear, frustration, and depression intensified by prior traumas, and build inner resilience and self-regulationRelieve pain caused by the aftermath of injuries, surgical procedures, joint and muscle conditions, migraines, and other challengesWhether you're seeking to begin a self-care strategy or amplify your current treatment program, Freedom from Pain will provide you with proven tools to help you experience long-term relief."Brilliant, practical, and wise, this is an enormously helpful book. I cannot recommend this work highly enough."-Jack Kornfield, author of A Path with Heart"This book is for everyone who wants freedom from pain. I have read dozens of books on pain relief and the power of the mind for healing, and this is clearly the best to date."-Steven Gurgevich, PHD, assistant clinical professor of medicine, Arizona Center for Integrative Medicine

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

216 pages, Paperback

First published December 28, 2011

About the author

Peter A.Levine, Ph.D. is the originator and developer of Somatic Experiencing® and the Director of The Somatic Experiencing Trauma Institute. He holds doctorate degrees in Medical Biophysics and in Psychology. During his thirty five-year study of stress and trauma, Dr. Levine has contributed to a variety of scientific and popular publications.

Dr. Levine was a stress consultant for NASA during the development of the Space Shuttle, and has taught at treatment centers, hospitals and pain clinics throughout the world, as well as at the Hopi Guidance Center in Arizona. Peter served on the World, Psychologists for Social Responsibility, presidents’ initiative on responding to large scale disasters and ethno-political warfare. His best selling book, Waking the Tiger: Healing Trauma, is published in 20 languages.

Peter A. Levine received his Ph.D. in medical biophysics from the University of California at Berkeley, and also holds a doctorate in psychology from International University. He has worked in the field of stress and trauma for over 40 years and is the developer of “Somatic Experiencing.”

He teaches trainings in this work throughout the world. He has taught at various indigenous cultures including the Hopi Guidance center in Second Mesa Arizona. Peter has been stress consultant for NASA in the development of the first Space Shuttle. He was a member of the Institute of World Affairs Task Force with “Psychologists for Social Responsibility” and served on the APA initiative for response to large scale disaster and Ethno-political warfare. He is on the ‘distinguished faculty’ of Santa Barbara Graduate Institute.

Peter is the author of the best selling book Waking the Tiger: Healing Trauma, (published in twenty languages) as well as four audio learning series for Sounds True including the book CD, Healing Trauma, a Pioneering Program in Restoring the Wisdom of Our Bodies; and Sexual Healing, Transforming the Sacred Wound. He is the co-author of Trauma through a Child’s Eyes, Awakening the Ordinary Miracle of Healing, and Trauma-Proofing Your Kids, A Parents Guide for Instilling Confidence, Joy and Resilience. Most recently, he has published In An Unspoken Voice, How the Body Releases Trauma and Restores Goodness.

Description courtesy of Trauma Healing.
http://www.somaticexperiencingnyc.com...

Reviews

[Robin · Rating 4 out of 5]

In just two short audio discs, Freedom from Pain presents a couple dozen processes to explore and alleviate physical pain. The authors encourage those in search of relief to personalize their experience by working the processes that appeal to each individual and leaving aside any that don’t feel right or seem to work. The authors themselves read and direct the exercises, slowly and methodically describing the method and its intent. They then give the reader time to experience the process, and then to reflect upon any changes they observe in their body.

My favorite process is one of the first, and simplest. It’s simply to relax and focus on a part of the body that feels good while breathing deeply. Then next, to focus upon a part of the body that is in pain. Alternating between body parts several times while breathing is then followed by noticing changes in either or both body parts. This has worked well for me if, for example, I wake up at night and one hip hurts but the other feels fine. Alternating focus from one hip to the other while relaxing and breathing is quite effective in reducing and even eliminating the pain.

Other processes include lightly tapping the body, circular breathing, feeling strength vs. weakness in body parts, chanting, journaling, analyzing pain triggers, expressing anger healthfully, channeling your inner power animal, affirmation, and exploring areas of bodily expansion and contraction. The variety of processes are designed to connect mind and body. Some are primarily physical and others more mental or analytical. The many diverse kinds of exercises make this a practical manual for many different types of people in pain.

If you’re in physical pain, even occasionally, spending some time with Freedom from Pain is well worth your while. Choosing to learn a few of the exercises that resonate with you can improve your relationship with your body and control or eliminate your pain.

[Seemy · Rating 2 out of 5]

Nothing ground breaking - some good ideas and use of mental imagery - think one versed in meditation and self hypnosis can do a great deal with these ideas and far more by studying them fields vs the decent vaguely covered ideas here in my opinion

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[Kurtlu · Rating 5 out of 5]

Bu bir kendine yardım kitabı olsa da danışanlarına yardımcı olmak isteyen psikolog ve psikolojik danışmanların da faydalanabileceğini düşünüyorum. Dili oldukça anlaşılır. Her bölümde kolayca yapabileceğiniz pek çok egzersiz var. Ben kitabı okurken, kronik bir ağrım olmamasına rağmen bedenimde rahatsızlık hissi duyduğum noktalara odaklanarak tüm egzersizleri uyguladım. İçlerinde birkaç tane favorim oldu bile. Tümünü öneremem çünkü deneyimlerimiz son derece öznel. Kronik ağrıları olan ya da akut ağrılarla nasıl başa çıkacağını öğrenmek isteyen okurlara tavsiye ederim. Ancak ağrının fizyolojik kökenini de göz ardı etmeden.

[Başak Gök · Rating 5 out of 5]

Bu kitabı fizik tedaviye başladığım sürede okudum. Kitapta bahsedilen ağrı günlüğünü tutmaya ve fizik tedavimi yapan doktor & hemşire & fizyoterapist ile aramda güçlü, şeffaf bir bağ kurmaya çalıştım.. Sadece bu ikisi bile süreci çok rahat geçirmemi sağladı.

Kitapta; kopma/kaygı/panik ve korku anında ilk başta beden taraması yapılması, bilinçli farkındalık ile duruma yaklaşılması ardından bedeni dinlenebildiğimiz bir yere konumlandırmamış ve bedende dinlenebildiğimiz bir yeri garantilememiz öğretilmektedir. Bu öğretiler sonrasında topraklanma ve nefese odaklanma üzerinde durulmaktadır. "Voo Nefes" ve "Diyafram Nefesler"inden bahsedilmektedir. En sonunda da kaçış ile sonlandırılmaktadır. Kaçış; ağrı oluşumunla ilgili bir sahne varsa bacaklarını kullan ve kaçabildiğin, zıplayabildiğin ve uzaklaşabildiğin bir kaçış sahnesini hayal et.. Ve bu hayalindeki hislerini gözlemle. Eğer kaygı ile uyanıyorsa biraz hareket etmeyi dene.. Yavaşça yataktan kalk alışıldık rutinlerini bu kez yavaşça yap ardından kademeli olarak hareketlen. Kendi hızında yaklaşımlar daha dengeli kortizol seviyelerine ve daha az korkuya neden olur.

Voo Nefesi: derin bir nefes al ve nefes verirken sesini titreterek "VOO" sesini çıkar fakat ses karnından geliyormuş gibi.. Tüm nefes verişinde bu sesi çıkart. Tüm nefes boşalınca bir an dur ve bir sonraki nefesine odaklan..

Çaresizlik ve umutsuzluk anında ise; çaresizliğin nedeninin aşırı kaygı ve korku olduğunun bilincinde olmalısın. Hatta psikolog Dr. Marty Seligman "öğrenilmiş çaresizlik" üzerinde durur.
İlk olarak, bedenin çaresiz duruşu üzerinde çalışmalıdır. Omuzlar çökük, göğüs içeriye dönük ve diyafram çevresinde de katlanma görülür. Bu duruşu düzelten egzersizler yapmalısın. Genelde ayakta durarak mümkünse de ayna karşısında çalışıp duruşunu gözlemlemelisin. Çaresizlik duruşunu gün gün ağrı defterine kaydetmeyi unutma..

İkinci durum; çatışmadığın uzak bir deneyimle bağlantı kurmaktır. Geçtiğin birkaç günde ne zaman kendini daha az kaygılı ya da ağrılı genellikle de umut dolu hissettin?
Çatışmadan uzak anlar aramadan önce negatif duyguları en aza indirme tekniği olan enerji psikolojisi (Fazla enerji düzeltimi) üzerinde çalışılmalıdır. Bu çalışmasa, dili damağın üzerine üst dişlerin arkasına değdir. Ağzını kapat ve gözlerini yum. Birkaç dakika nefes al. Genellikle ilk 10 saniyede bir rahatlama hissedilir, nasıl tepki verdiğini fark et.. Geceleri yatmadan önce ya da uyanıp uykuya dalamadığın zamanlarda bunu uygulayabilirsin Panik dahil birçok kaygı &korku tepkilerinde bu yöntemi kullanabilirsin.

Öfke & Hiddet & Asabiyet anında; öfkenin aslında normal bir tepki olduğunu, tatsız durumlarda bizi eyleme geçmeye yönelttiğinin bilincinde olmalısın. Bedenimizin, ağrı ve tehdide tepkisi öfkedir. Bedenimizin alarm sistemi öfke durumuna geçtiği zaman engellere karşı saldırıya hatta karşı saldırıya hazırlamamız için güçlü kimyasallar salgılar. Öfkeyi hissetmenin canlandırıcı etkisi vardır. Çaresizlik içinde çökmeye karşı, bizi sağlam durmamız için güçlendirir.
Uygun eylemlerle öfkemizi boşaltamazsak; yoğun kas kasılmaları, enflamasyonlar ve sistematik tepkilerle bedenimiz bize işaret verir.

Sorun öfke değildir. Sorun; öfkeyle nasıl başa çıkacağımızı ya da onu verimli bir şekilde ifade edeceğimizi bilememektir.
Ayrıca; içerlenme, incinme, hayal kırıklığı, kıskançlık ve utanç gibi eşlikçiler de kafamızı karıştırır. Öfke, basit bir ifadeyle önümüze çıkan engellere ve kendimizi güçsüz a da mağdur hissettiğimiz bir sürü farklı koşula verdiğimiz doğal tepkidir.
Öfke durumunda, beden duyuların izini sürmek, dövüş tepkisinin kökenlerini keşfetmek, sağlıklı öfkeyi çalıştırmak ve öfkenin altındaki duyguları hissetmek adım adım süreçlerdir.

Yönetilemez ağrıdan dönüş yolcuğuna kendimizi düzenleyerek, dönüşüm sürecimizle, dayanıklılık & devam eden iyileşme & derin benliğin restorasyonu ile başlayabiliriz.

Biyo geri bildirim, elektrikle sinirleri uyarma teknikleri, pilates, aktif boşaltma teknikleri, lazer terapiler, feldenkrais, alexander teknikleri, kayropraktik, homeopatik ilaçlar ve takviyeler..

Somutlaştırmak ve farkındalık; merhametin ikiz kardeşidir. Duygusal ve fiziksel ağrı tepkilerinin etkili biçimde kendilerini düzenlemesinin yanı sıra somut bir farkındalık kişisel gelişim ve kendini keşfetmek açısından da paha biçilemez bir araçtır.

Bilinçli farkındalık; kaygı, korku, kopma, depresyon gibi strese bağlı negatif tepkilerle etkin biçimde başa çıkmamızı sağlar. Ağrıyla karşı sürekli mücadele etme alışkanlığından vazgeçmemizi sağlar çünkü bilinçli farkındalık gündelik hayatta da daha fazla neşeye ve hazza yönelen seçimler yapma fırsatı tanır.

Bilinçli farkındalık ile, beden "yaşayan,bilen"den "farkında olan" olarak kendini düzenlemeye uzanır. İyileşmekte; zihin-beden bağlantısı üzerine inşa edilir ve zihin-beden-kalp(yürek)-spritüel(kişiyi aşan-transpersonal) bağlantıları da içerir.

Bilinçli farkındalığa ek olarak salınım egzersizleri de kasılma-gevşeme, korku-güvenlik, öfke-sükunet, keder-kabul, eylemsizlik-eylem arasında yavaşça ileri geri sallanmamıza izin verir.

Bilinçli farkındalık, salınım egzersizleri sonrası en değerli adıma geldik "şükran duymak".
Kendini kabul etmenin, kendine şefkat duymanın, neşeyi arttırmanın yollarından biridir; şükran duymak...
Şükran duyabilmek için neşeli ve sevinçli olmayı beklemek yerine her gün şükran duyma alışkanlığını geliştir. Şükran duyarak daha sevinçli ve neşeli oluruz.

Kalp temelli şükran çalışması ile sevgi & şefkat meditasyonlarını deneyimle..

[Randy Hirt · Rating 5 out of 5]

A very different way to look at pain

Btw, don't by Kindle version of this book because it doesn't contain audio, as others have noted.
With that said, the book is thoughtful, insightful and obviously written by a practitioner who has experienced the trials and tribulations and yes triumphs of the pain recovery process.

[Laura Siegel · Rating 3 out of 5]

This book is accompanied by a CD of short meditations that are alone worth the read. They help you go back and forth between parts of your body that are in pain and not in pain, somehow reducing the pain cycle. I found them most helpful.

[Barbara (The Bibliophage) · Rating 4 out of 5]

This is a mix of science, psychology and mindfulness that seems very compassionate and wise. I haven't put everything into place that they recommend, but it's easy to follow and I look forward to trying. I especially found some of the information about anger and pain to be illuminating.

[Donna Hoffner · Rating 5 out of 5]

I loved the information on breathing and exercise. The emotional trauma chapters were interesting but didn't pertain to my situation per se. I did learn a lot about healing and not living in chronic pain.

[Fusun Dulger charles · Rating 5 out of 5]

Excellent book on advice how to cope with pain and Chronic Deseases both for the suffers and for the caretaker. It has serious leaning on Buddhist Philosophy but would help anyone whether Buddhist or not.
I am keeping it by my bedside to re-read when I am in pain.
Strongly recommended.

[Deidre · Rating 2 out of 5]

good ideas, not the most compelling presentation of them.

[Pamela · Rating 4 out of 5]

I really liked this book. I enjoyed listening to them. They walk you through the techniques. Most were new to me. Lots of visualization & breathing. Worth the couple hours for their tips.

[lavender mceavish · Rating 4 out of 5]

just woah

okay so little anecdote
i remember being stressed travelling and very anxious for a number of reasons, and then having a flare up of my abdominal pain. this was bad enough, but even worse that i was stuck in a public transportation station trying to get this pain under control. i tried one of the techniques from this book and to my complete surprise, it worked? i was almost in disbelief about the fact that i could actually control my own body and pain. this book restored my faith in my own ability to do that to at least some extent. so thankful, genuinely

[Frederik · Rating 3 out of 5]

Having read 'waking the tiger' I didn't discover any surprises in the theoretical part of the book. It did however offer a vast overview of (sometimes) practical exercises that range from self-evident open doors to hands on helpful. An overview that is different from 'waking the tiger'.

Helpful book as a reference work for a practitioner, but I would recommend it to someone as a self-help book, though it's written like that. I think 'waking the tiger' is still a better book.

[Alex · Rating 4 out of 5]

It was a little disappointing for me because it didn't provide enough information on back pain or a link between back pain and severe childhood trauma. But it's a good book for people just starting out on their healing/therapeutic journey.

[Linda · Rating 4 out of 5]

Practical applications for accessing the body's wisdom and overcoming particularly complicated and/or trauma-induced pain. Preferred to his other works that for me lean more into describing the physiology of trauma responses and less about handling the aftermath.

[candide_in_ohio · Rating 5 out of 5]

A really short book full of exercises for chronic pain, trauma-informed, based on somatic experiencing and polyvagal theory. I recommend the audiobook as the authors read the exercises step by step and you can just lie back and practice.

[Virginia MacKinnon]

Couldnt finish as had to return to library where it was much in demand. Had some useful ideas, and a CD which put me to sleep before it finished.

[Tina · Rating 4 out of 5]

Interesting breathing techniques. 🤔

[sarit · Rating 5 out of 5]

Love these tools for my clients who live with chronic pain as well as for myself as I navigate chronic pain

[Kirsten · Rating 4 out of 5]

Some helpful exercises. A bit weird in some parts but hopefully it’ll be helpful long term. Recommend audio version so you can listen to the exercises.

[K, Nz · Rating 4 out of 5]

A valuable read that validated my sense of what the source of the pain I've been experiencing was. The techniques look useful, and it's a vital perspective to have on pain and body consciousness and intelligence.

[LemontreeLime · Rating 3 out of 5]

Read this on a whim, the audio is only about 2 hours. Was really struck with the author's discussion of how traumatic events can exacerbate pain and thwart pain management. I may have to read Levine's book on pain and trauma now, it sounds fascinating and on the money.

[Cathy Hasty · Rating 4 out of 5]

So far I am impressed with this book; I have read others by Levine and followed his work with trauma. The CD seems to be a good resource.

[Allen Herring · Rating 3 out of 5]

A quick read. Some interesting tips on how to sit with pain, how to meditate and so forth.

[Crystal · Rating 3 out of 5]

Guided you through vitalizations and breathing exercises to learn how to deal with you pain, and understand how you feel it and when it's triggered.

[Cyndi · Rating 4 out of 5]

Good exercises and visualizations. mindfulness-based, sensorimotor & trauma wise methods. Includes cd.

[Mary D · Rating 4 out of 5]

I love his writing and thinking. Very insightful and valuable. It wasn't the right book for me for right now so I didn't finish it.