Fear quietly writes rules that shrink a life: no hard chairs, no long walks, no lifting, no plans. In this episode, we share a practical roadmap to go from bedbound and fearful to confident and moving, grounded in the science of neuroplastic pain/symptoms and the lived experience of rebuilding capacity step by step.

We start with the real pivot points—those “open window” moments when symptoms ease or stamina returns and the brain shows its hand. From there, we layer in safe self-talk that actually lands, not platitudes: evidence-based lines you repeat before, during, and after activity. We bracket everything with nervous system regulation so your brain can learn while your body moves—breath work, grounding, sunlight, humor—and we use visualization as a gentle warm-up to exposure when the real-world step feels too big. Then we walk through the rule-breaker embodiment practice: tiny, tolerable exposures, conscious pauses to feel and regulate, and a gradual climb anchored in choice and safety rather than grit. To tip the scales, we pair movement with reward—music, nature, connection, even ice cream—so your predictive brain expects something good. The final lever is consistency: small reps, often, with permission to adjust during flares without abandoning the plan.

You’ll hear Tanner’s story of being essentially bedbound and how a single uplifting moment unlocked a 25-minute walk, plus clear steps you can adapt to your own goals: sitting comfortably again, returning to the gym, walking farther, or reintroducing stimulating environments. If your pain or symptom has been medically cleared and fits a neuroplastic pattern, these tools help retrain the danger alarm and expand your world without pushing through high symptoms. Listen, choose one small rule to challenge this week, and track your wins—like pain not worsening with more steps or faster recovery after a flare. Those are neural milestones worth celebrating.

Tanner Murtagh and Anne Hampson are therapists who treat neuroplastic pain and mind-body symptoms. They are also married! In his 20s, Tanner overcame chronic pain and a fibromyalgia diagnosis by learning his symptoms were occurring due to learned brain pathways and nervous system dysregulation. Post-healing, Tanner and Anne have dedicated their lives to developing effective treatment and education for neuroplastic pain and symptoms. Listen and learn how to assess your own chronic pain and symptoms, gain tools to retrain the brain and nervous system, and make gradual changes in your life and health!

The Mind-Body Couple podcast is owned by Pain Psychotherapy Canada Inc. This podcast is produced by Alex Klassen, who is one of the wonderful therapists at our agency in Calgary, Alberta. https://www.painpsychotherapy.ca/

Tanner, Anne, and Alex also run the MBody Community, which is an in-depth online course that provides step-by-step guidance for assessing, treating, and resolving mind-body pain and symptoms. https://www.mbodycommunity.com

Also check out Tanner's YouTube channel for more free education and practices: https://www.youtube.com/channel/UC-Fl6WaFHnh4ponuexaMbFQ

And follow us for daily education posts on Instagram: @painpsychotherapy

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