Chronic Pain & Breaking Down Fears: A 3 Step Process

Good morning,

The other day, I did a blog post, challenging you to set a BIG GOAL for the new year.

Big goals may give you butterflies in your stomach because they take you outside of your comfort zone. fear pose

With that being said, I have an AMAZING exercise for you today to set those butterflies free. It’s something that can take your life to an entirely new level.

(Plus, you can do this whenever you find yourself struggling to make a big decision or when you notice something is holding you back.)





It All Has To Do With Breaking Down Your Perceived FEARS .


Fear is sneaky. It might feel like dread … laziness … or you might even write it off as procrastination. No matter what you call it, it’s holding you back.

The good news is that you CAN break out of the cycle, and I’m going to show you a great way to do it …. right now!

One of the best things about this process (which is based on a practice created by author and podcaster Tim Ferris) is that it’s very logical.

… because it replaces fears & stumbling blocks with a solid decision-making process. It feels incredibly liberating!

You definitely want to grab a notebook and a pen for this one … or open up a doc on your laptop.

The Map . . .

chronic pain and fear

The Directions For The Map …

  • At the top of the page, write “What if I ____?” and fill in the blank with the goal/decision you’re thinking about.

It could be anything at all – from looking for a new job, to starting a new fitness routine, to moving to a new city, to pretty much anything!

Before you begin, I want you to write down how you will FEEL once you accomplish your big goal. Remember why it’s so important to you.

Really envision yourself having ALREADY achieved this goal. Live it out in your head with your eyes closed.


  • Then, below it, make a chart with 3 columns (see the Map above)


Here Is An Example Of Using The Map

Let’s say your big goal is doing more work at home with more responsibilities.

In the first column, write down all the things that could go wrong.

Here are a few possibles:

    • You are worried you’re not up for the task,
    • that you’ll fail or
    • won’t be good at it,
    • the energy required would drain away time from family and friends,
    • you might end up hating it

Try to write down at least 10-15 items.


In the second column, list the steps you can take to cut the risk of those bad things happening.

    • For example, do you need to brush up on your skills?
    • Can you set boundaries that allow you personal time?
    • Or set up a recurring lunch with your neighbours, family members, friends once you start your new at home responsibilities?

For each item in column one, come up with a few steps you can take to reduce the chances of those things happening.


Lastly, in the third column, outline what you can do to fix the situation if the “worst thing” happens. (Take a class to learn new skills, etc.)


The fears we don’t face becomes our limits. – Robin Sharma


Once we shine a light on our fears, it’s kind of amazing how they are far less scary than we imagined.

The things that scare us are almost always SO MUCH WORSE in our heads than they are in real life.

It’s incredible how we can let a few “what-ifs” get in the way of our goals & dreams! But when you break it down, you realize all of the amazing possibilities awaiting you.

What do you have waiting for you?


Make your day an amazing day,


Founder & Chief Medical Exercise Specialist


p.s. If it’s up-leveling your fitness & wellness and stuck on how to proceed due to a chronic pain condition , I am here to help! Let’s set up a Success Session to help break down your goals. Just click here and schedule your appointment today!

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