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If I Had Chronic Pain Again, I'd Do These 3 Things Every Day

By Tanner Murtagh MSW, RSW

10 min video·en-ca··9905 views

This is an AI-generated summary of “If I Had Chronic Pain Again, I'd Do These 3 Things Every Day” — a 10 min YouTube video by Tanner Murtagh MSW, RSW, published June 23, 2026. It condenses the full transcript into 10 key takeaways with clickable timestamps.

Summary

This video outlines a 30-day healing plan for chronic pain and symptoms, emphasizing consistency with three daily practices to rewire the brain and nervous system by sending signals of safety.

Key Points

  • Neuroplastic symptoms, caused by a sensitized brain and nervous system rather than structural damage, are reversible by consistently sending signals of safety. 
  • Embodiment practices involve engaging with pain and symptom sensations to reverse the sensitization cycle by creating safety and reducing dysregulation. 
  • The 'add skill' is a practice to reduce negative thinking patterns about symptoms, the body, and life, which can help alleviate pain. 
  • Embodiment practices with emotions and nervous system dysregulation involve approaching and feeling these states safely to reduce pain and symptoms. 
  • Safety signal practices aim to shift the nervous system to a safe and regulated state through techniques like breathwork, tapping, and visualization. 
  • Lifestyle changes are crucial, focusing on balancing high-intensity living (perfectionism, busyness) or low-intensity living (lack of movement, social isolation). 
  • For high-intensity living, beneficial changes include working with purpose, resting, and allowing oneself to be average. 
  • For low-intensity living, beneficial changes include increasing movement, reducing electronics use, and fostering social connections. 
  • The video challenges viewers to commit to three daily healing practices for 30 days to rewire their brain and nervous system. 
  • Consistency and repetition are key to brain change, nervous system regulation, and the reduction of chronic symptoms. 
If I Had Chronic Pain Again, I'd Do These 3 Things Every Day

If I Had Chronic Pain Again, I'd Do These 3 Things Every Day

This video outlines a 30-day healing plan for chronic pain and symptoms, emphasizing consistency with three daily practices to rewire the brain and nervous system by sending signals of safety.

Key Points

—Neuroplastic symptoms, caused by a sensitized brain and nervous system rather than structural damage, are reversible by consistently sending signals of safety.
—Embodiment practices involve engaging with pain and symptom sensations to reverse the sensitization cycle by creating safety and reducing dysregulation.
—The 'add skill' is a practice to reduce negative thinking patterns about symptoms, the body, and life, which can help alleviate pain.
—Embodiment practices with emotions and nervous system dysregulation involve approaching and feeling these states safely to reduce pain and symptoms.
—Safety signal practices aim to shift the nervous system to a safe and regulated state through techniques like breathwork, tapping, and visualization.
—Lifestyle changes are crucial, focusing on balancing high-intensity living (perfectionism, busyness) or low-intensity living (lack of movement, social isolation).
—For high-intensity living, beneficial changes include working with purpose, resting, and allowing oneself to be average.
—For low-intensity living, beneficial changes include increasing movement, reducing electronics use, and fostering social connections.
—The video challenges viewers to commit to three daily healing practices for 30 days to rewire their brain and nervous system.
—Consistency and repetition are key to brain change, nervous system regulation, and the reduction of chronic symptoms.
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