What is Journal Speak and how can this help my pain?

Journal Speak is a powerful pain management and healing technique pioneered by Nicole Sachs, a social worker and former chronic pain sufferer who hosts the podcast "The Cure for Chronic Pain." This unique approach to journaling is deeply rooted in Dr. John Sarno's theory known as Tension Myositis Syndrome (TMS). Dr. Sarno, a back pain specialist, became disillusioned with the low success rates in treating back pain after years of practice.

Delving into psychoanalysis-based research, Dr. Sarno established a correlation between repressed emotions and the experience of pain. Through thorough physical and psycho-social examinations, he identified patterns in many clients that led to the formulation of the TMS diagnosis. Educating his clients about the true cause of their pain—emotionally and neurologically rooted rather than stemming from physical tissue damage—resulted in significant improvements for many. For those who didn't respond to education alone, Dr. Sarno referred them to psychotherapists like Nicole Sachs for further exploration of their repressed emotions.

Dr. Sarno expanded TMS beyond back pain, asserting that it could manifest in various muscle or nerve tissues in the body. However, he emphasized diagnosing TMS only after a comprehensive physical examination to rule out other medically treatable conditions.

Journal Speak aims to provide a safe space to freely express emotions, allowing for the release of repressed fear and rage. This practice helps the nervous system disengage from sending pain signals as a distraction from these suppressed feelings.

Outlined below is a basic guide to using this technique:

Timing: Engage in journaling daily for a minimum of 20 minutes.

Aftercare: Follow your journaling session immediately with a meditation (e.g., loving-kindness) or any form of self-care.

Getting Started: Create three lists focusing on:

• Childhood and past events/traumas/relationships.

• Current stressors.

• Your personality traits and their impact on your life, family, and relationships.

Daily Practice:

• Choose an item from one of the lists and freely express your thoughts and emotions about it without censorship.

• After completing your writing, discard or delete it, and follow up with the meditation.

• Remind yourself throughout the day that the pain you're experiencing is a result of an overly sensitive nervous system signaling perceived danger, using pain as its form of communication.

Engaging in Journal Speak can be a transformative practice, allowing for the exploration and release of emotions contributing to chronic pain.