Alongside the powerful reflections Ben shared on our chronic pain episode, he also speaks candidly about the practical tools that carried him through his darkest period.

When pain, panic, insomnia, medication withdrawal, and depression collided, even forming a rational thought felt impossible to him. So during brief windows of clarity, he began recording and writing down his thoughts, not just to vent, but to challenge them.

Using techniques rooted in CBT and ACT (Cognitive Behavioural Therapy and Acceptance & Commitment Therapy), he created “thought challenges” — rational responses to catastrophic thinking, black-and-white beliefs, and the sense of impending doom that can accompany chronic pain and major depressive episodes.

He also shares:

* How writing during clearer moments helped him later during spirals

* Action-based challenges (like breathing techniques and biofeedback)

* Recognising early warning signs of relapse

* Narrowing down tools to the ones with the biggest “effect size”

* The power of very small wins (chai in the morning, pairing music with chores, movement, connection)

* Why discovering your own “gold nuggets” can be part of recovery

It’s raw personal struggle and yet it offers something many people need in the middle of a dark period: practical anchors.

If you or someone you support is navigating chronic pain or mental health struggles, this may resonate.

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