Resources

The Toronto Academic Pain Medicine Institute (TAPMI) has developed these learning modules to help you:

• Become knowledgeable about chronic pain 
• Focus on goals that are important to you
• Minimize stress
• Identify warning signs and avoid flare ups
• Improve overall quality of life
• Stay active to improve your pain levels
• Pace your activities to reduce your risk of flare up
• Practice daily relaxation techniques
• Learn how to communicate with family, friends, and care providers
• Improve your sleep so you can cope better with your pain

For years people with conditions such as fibromyalgia, endometriosis, chronic fatigue or bad back pain – to name just a few – have been told the pain is all in their head. With no obvious physical symptoms, nociplastic pain can be difficult to diagnose but its effects are very, very real. Research suggests that the immune system plays a role in nociplastic pain, giving people 'feel bad' symptoms including fatigue, anxiety and nausea.

Dr. Marwa Azab,  is an adjunct professor of psychology and human development at California State University, Long Beach. Watch this 17-minute video to better understand the neuroscience of pain, both physical and emotional, and how pain might make us stronger.  

Pain scientists starting to think differently about persistent (chronic) pain and its causes, are they're making exciting discoveries - like how you think about your pain can change the way it feels. Here Professor Lorimer Moseley explains how pain works and explains new approaches to help reduce your pain.

In 1995, the British Medical Journal published a report about a builder who accidentally jumped onto a nail, which pierced straight through his steel-toed boot. He was in such agonizing pain that any movement was unbearable. But when the doctors took off his boot, they discovered that the nail had never touched his foot at all. What’s going on? Joshua W. Pate investigates the experience of pain. Lesson by Joshua W. Pate, directed by Artrake Studio.

SKILLS AND STRATEGIES FOR LIVING WITH PAIN

Learn about the everyday things we can do to improve our well-being. This program will help develop practical tools and strategies to cope with pain. 

LEARN AT YOUR OWN PACE

Choose what topics to focus on, or use the program's customized, self-paced learning plan.

MAKE SMALL CHANGES

Apply your learning by making small, manageable changes to daily habits. The program makes it easier to work on these small changes.

TAKE CONTROL OF YOUR LIFE WITH CONFIDENCE

Discover what works best and develop strategies to take back control of life. LivePlanBe+ will be beside you every step of the way.

There have been some amazing pain discoveries over the last 20 years and they've opened up new opportunities for people in pain. This talk will explain that when pain persists, your body learns pain and becomes over protected, but you can use proven strategies to slowly retrain your pain system to be less protective. To begin, you need to rethink what pain actually is, what factors contribute to your pain and how you can tailor make your own retraining programme.

 Learn about the basic physiology of how humans experience pain, and the mechanics of the medicines we've invented to block or circumvent that discomfort. Lesson by George Zaidan, animated by Augenblick Studios.

Have you ever wished you could pick the brain of your local pain expert, if you had one, or find the right word or phrase that can shift the mindset of someone living with persistent pain that can improve their function and quality of life? Pain Talk is a podcast dedicated to bringing together experts who study and support individuals living with pain. It is a platform where scientists, health care providers and individuals living with pain can talk pain—pain and simple.

Tune in to Pain BC's Pain Waves podcast to hear leading chronic pain experts and people in pain discuss the latest pain management research, stories, tools, and trends. Episodes are released once per month and can be accessed through iTunes and Spreaker. Pain BC is a registered health charity that has been leading efforts to improve the lives of people in pain through empowerment, care, education and innovation. Learn more at painbc.ca.

This podcast covers all aspects of chronic pain by presenting evidence-based information that provides better insight into chronic pain. Recent Government of Canada research found that Veterans are twice as likely to suffer from chronic pain compared to others in the Canadian population. We aim to investigate how this impacts Veterans, and their families. We explore topics such cannabis and psychedelics, and do they help treat chronic pain? We also investigate back surgery, military identity and what military and professional athletes have in common with identity. The evidence-based information on the show will help Veterans, clinicians, researchers, and anyone suffering from chronic pain. It is a 360-degree approach to education on chronic pain.

Sleep can improve our ability to think, learn, and remember things. It supports our immune system and appetite. Research suggests that good sleep helps us with our daily activities at home and work, making us more efficient and productive.

For many of us with chronic pain, getting a good night’s sleep can be a challenge. We may find it difficult to fall asleep or we may wake up often through the night. Even if we get the right amount of sleep, we can still feel tired in the morning if our sleep quality is poor.

Sleepwell recommends CBTi (cognitive behavioural therapy for insomnia) because it has excellent evidence that it works. The challenge for many is getting access to CBTi. This is where Sleepwell comes in.

We include a highly scrutinized short list of recommended CBTi resources to help get you started without delay. Our recommendations take a self-help approach to CBTi rather than requiring that a therapist be involved, which is also a great option but not available to most people.

Sleeping is as necessary to survival as breathing, eating, and drinking. People can cope without sleep for a short period of time, however long-term sleep deprivation can have many negative consequences on the brain and body. By completing this educational module from the Toronto Academic Pain Medicine Institute, you will learn about the benefits of sleep, its connection to pain, developing healthy sleeping habits, and sleep medications.

Brought to you by CAPSA, this peer-facilitated group offers a few simple practices and tools designed to help those who are questioning their relationship with substances by:

Sharing experiences of successes and struggles

Creating a safe, stigma-free environment

Offering easy access to multiple sessions each week

People in Pain Network are people with persistent pain helping other people with persistent pain improve the quality of their lives by providing them with a greater understanding of the pain they are feeling, 

• how to successfully manage their pain through self-management
• education on why we feel pain and how our pain designed to assist us
• break the cycle of isolation and hopelessness so often associated with persistent pain.
• a safe place to talk to about their pain with others who understand.

When living with chronic pain it can be easy to stop participating in activity and exercise. Inactivity causes us to gradually lose strength and flexibility. We then find ourselves out of the habit of exercising, which ultimately causes pain levels to increase.

In this module, from Pain U Online, you will learn about:

• How physical activity can help with pain management
• How to identify what type of physical activity to focus on – utilizing the goal-setting and self-management tools

In this module, from Pain U Online, you will learn about: 

• How over activity and inactivity can increase pain signals
• How pacing can positively impact pain
• How to identify what pacing looks like for you
• Calculations to better manage activity levels
• How to decide on an increase in activity schedule

In this module you will find:

• neck stretches
• low back exercises
• relaxation stretches
• cardio exercises
• strength exercises
• balance exercises

Disclaimer: While great care has been taken to ensure that these exercises and advice are prepared in a way that is safe and practical for most people, none of these exercises should be considered specific medical advice.

This video reviews the importance of remaining active while living with pain from people living with pain. 

Do you need a reason to walk? In this 11-minute video Doctor Andrea Furlan will give you 15 reasons to go for a walk outdoors. She will talk about the importance of walking and the benefits of doing it outdoors. 
 

Gentle Movement @ Home is based on Pain BC’s Gentle Movement and Relaxation program, a training course for providers that was developed by physiotherapist Neil Pearson, one of Canada’s leading experts on movement and chronic pain. Sessions are led by physiotherapists and other therapeutic movement professionals and are designed to help people with persistent pain learn to feel safe to move again. Topics include breath awareness and regulation, body tension regulation, and movement and relaxation techniques in both seated and standing positions. Each video is approximately 50-65 minutes in duration.

Passionate Occupational Therapists and Physiotherapists at the Brain and Spinal Cord Rehab Program at Toronto Rehab, University Health Network share some of their self-management resources with the world. If you have pain, mobility issues, or simply wish to explore being kinder to yourself through gentle movement and relaxation, then this channel is for you!

In this video Doctor Andrea Furlan will demonstrate how to dance bolero, which is a slow-tempo music style originated from Spain. The dance has 4 groups of 8 steps each. You can print the 32 steps from this document: https://bit.ly/DanceBolero

PAIN+ CPN articles have been rated, by both health care professionals and patients living with chronic pain, to determine clinical relevance and general interest. For Patients and their Caregivers: Are you interested in the evidence behind treatments for pain? Check out the Evidence Summary section where the latest in pain research is translated into easy-to-understand short abstracts.
 

Indigenous children and families are often misunderstood and mistreated by health care professionals – an issue at the heart of the Aboriginal Children’s Hurt & Healing (ACHH) Initiative. The ACHH Initiative is working with communities and clinicians to bridge the gap in our understanding of Indigenous children’s pain and hurt. Our team is a broad partnership, consisting of Indigenous community leaders, clinicians, Elders, youth, researchers from Dalhousie University, IWK Health and many more. Through research and strong community and clinician partnerships we are working to bridge the gap in our understanding of Indigenous children’s pain and hurt and ultimately, improve healthcare experiences.

The Hope for Wellness Helpline is available to all Indigenous people across Canada. Experienced and culturally competent counsellors are reachable by telephone and online ‘chat’ 24 hours a day, 7 days a week

Both telephone and online chat services are available in English and French. Telephone support is also available upon request in:

• Cree;
• Ojibway (Anishinaabemowin);
• Inuktitut.

eLearning course on using cannabis to treat chronic pain! This course has been developed with a group of medical professionals to support people just like you. Topics covered includes:

• Choosing Your Product
• Cannabis and Your Body 
• Using Medicinal Cannabis
• Your Medicinal Cannabis Supply
• Activities of Daily Living
• Conversations 
• History

The development of this course would not have been possible without the collaborative efforts of the clinical and research team at the Michael G. DeGroote Pain Clinic with pain clinic partners across Canada.

In pain management, opioids are medications that work by blocking pain signals in your brain and spinal cord.  Opioids do not cure chronic pain and they come with some serious risks. Opioids should not be relied on as an important treatment for chronic pain as there is not a lot of scientific literature that supports the use of opioids for chronic pain. It is important to work with your health care provider to ensure you are using your opioids safely and effectively. Visit this webpage developped by TAPMI to learn more about opioids including how to start a trial, manage your opioids, or decrease your usage.

This is a podcast series was created by the CAPSA (Community Addictions Peer Support Association) to talk about Substance Use Health - something that can be hard for many of us. There will be difficult questions about substance use that often don’t’ have easy answers.  Our aim is not to be confrontational, but also not to shy away from controversial ideas. We thank you for being open to hearing them.

Sleep On It mission is to promote the importance of sleep to maintain good health, to demystify sleep difficulties, and to offer solutions to patients. The website Sleep On it was created by the Canadian Sleep and Circadian Network, the Canadian Sleep Society, Fondation Sommeil and Wake-up Narcolepsy Canada through their bilingual Canadian campaign to promote the importance of sleep to maintain good health.

The Benefits Finder is a tool that can help you find Benefits and Services that you may be eligible to receive. It asks a few questions and uses your answers to search. It does not collect or track your information. The more questions you answer, the more customized and accurate your results will be.

Healthy eating and dietary changes may be one component of your chronic pain self-management plan.

Research shows that healthy nutrition has a positive effect on our health. What we eat influences our health. In Canada, dietary risks are one of the three leading risk factors for disease burden. To date, there are no scientifically proven “Chronic Pain Diets”, however healthy eating can benefit people with chronic pain in many ways. Visit this webpage by Toronto Academic Pain Medicine Institute to learn more about healthy eating.

Persistent pain can contribute to life stressors, and chronic stress can worsen the pain experience. The good news is that anything that helps you manage stress can also help your pain, and anything to help with pain can also help you cope with stress.

Visit this webpage by TAPMI to learn: What stress is and why people experience stress, how stress and pain are related, how to identify your stress triggers and warning signs, and how to cope with stress in healthy ways.

Understanding that stress is a natural response that does not automatically mean harm (much like some pain) will help us face stressful events with a more positive approach. This awareness is important for someone living with pain, since a nervous system that routinely copes with pain needs all the resilience possible. Check out this module from LivePlanBe+ to learn more.

When we're feeling unwell, food might be the last thing on our minds. It's important for us to follow trusted and credible nutrition advice provided by guidelines such as Canada's Food Guide. Check out this module from LivePlanBe+ to learn more about nutrition.

Living with pain doesn't mean we have to live without a satisfying and fulfilling sex life. We can have one. When we're willing to try new approaches, define new ways of finding enjoyment and communicate honestly about worries or new needs, we'll find it's not as hard as we thought to find a way back to pleasure, fun, and fulfillment. 

With this module from LivePlanBe+, learn how does chronic pain affect sex and intimacy, how to communicate while in pain, and what is assertive communication and why is it important.

Fadel Zeidan explains the psychological and neural processes that mediate the relationship between self-regulatory practices and health, and the specific brain mechanisms involved in mindfulness meditation-based pain relief.

Kwo Wei David Ho, MD, PhD is a pain medicine fellow in the Division of Pain Medicine at Stanford University School of Medicine. During the May 2020 Pain Science Lecture Series, he speaks on a "Mindfulness and Pain." Learn what is mindfulness, why mindfulness and how to cultivate mindfulness.

In this video, Sheena, a yoga teacher who suffers from fibromyalgia, shares her daily meditation for pain relief. 

Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life. We suggest 10 minutes a day. What are you waiting for?

Smiling Mind is Australia’s leading digital-led, prevention focused mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia’s most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

A Proven Path to Well-Being. Powered by Science. With a combination of podcast-style lessons and both seated and active meditations, you’ll learn what the science says about the brain while developing skills to tap into these learnings for a healthier, happier you.

The IMPACT (Internet-Based Multi-Disciplinary Pain Acceptance and Commitment Therapy) program was developed at the University of Manitoba in Winnipeg, Manitoba Canada. Led by Dr. Brigitte Sabourin and Dr. Renée El-Gabalawy and funded by the Health Science Centre (HSC) Foundation, the program was developed by a multidisciplinary group of researchers and clinicians along with people with lived experience. By completing this course, you will:

· Explore what your personal values are and what REALLY matters to you.

· Learn tools that will let you be less controlled by chronic pain and the suffering that often comes with it.

· Commit to living a life that is based on your own person values.

· Learn about the role of sleep, communication and relationships, and medications in chronic pain management.

Gain control over your life and participate in the things that are important to you. This course provides you with tools to be an active participant in your pain management. Key concepts and terms coverved include:

• Setting Expectations: Module 1
• Explaining Pain: Module 2
• Biopsychosocial Approaches: Module 3
• Strategies: Module 4
• Self-Compassion: Module 5
• Values: Module 6
• Goals: Module 7
• Communication: Module 8

* Power Over Pain Portal account is required.

People who live with pain commonly report experiencing issues with sleep and, conversely, poor sleep can make it more difficult to manage pain. This workshop will explore the complex relationship between sleep and pain, with a focus on practical considerations and strategies for the management of sleep disturbance among people who live with pain. The goal is to provide insights on how to improve the management of pain by optimizing sleep.

The Pain Course, developed by eCentreClinic, Macquarie University is a free, online and internet-delivered pain management program, which is designed to provide good information and teach practical skills for managing the impact of chronic pain on day-to-day activities and emotional wellbeing.

Research studies show that learning more about how pain works helps people cope better and manage their own pain. The Transitional Pain Service at the Toronto General Hospital has developed this learning self-directed course to better prepare patients for transitional pain care or pain after surgery. Access this 7-module course to learn about pain after surgery, how it can become chronic and how to manage it.   

The effective treatment of ongoing pain involves a combination of approaches that focus on the body and mind. The Transitional Pain Service at the Toronto General Hospital has developed this learning self-directed course to better prepare patients for transitional pain care or pain after surgery. Access this 7-module course to learn how psychological techniques and strategies can help in managing pain. It also includes information and resources to help you prepare for a meeting with a pain psychologist at a transitional pain clinic near you. 

These videos were created for the BC Patient Prehabilitation Program, as part of the Surgical Patient Optimization Collaborative (SPOC), an initiative of the Doctors of BC and BC Government through the Joint Collaborative Committees. BC Surgical Patient Prehabilitation is designed to assist patients to prepare for an elective procedure, so they experience improved outcomes from their surgery. It focuses on both the mental and physical aspects of surgery, therefore decreasing pre-surgical risk factors so that patients can obtain high quality outcomes from their surgery. With these 14 short videos, you will learn about prehabilitation and all its components.

NORS is an overdose prevention hotline for Canadians providing loving, confidential, nonjudgmental support for you, whenever and wherever you use drugs. 

• Call OR Text (Canada only): 1-888-688-NORS (6677) 
• email at [email protected]
• Use Brave Technology Coop’s Mobile App: The Brave App 

NORS is a collaborative initiative between people who use drugs, Grenfell Ministries, the Brave Technology Co-op, and Dr. Monty Ghosh.

In this video Doctor Furlan explains how to calculate sleep efficiency and improve sleep quality. 

Following the closure of Wellness Together Canada on April 3rd, information on free, virtually delivered mental health and substance use supports across the country are available through canada.ca/mental-health. Visit this website to find information on:

• Services offered by national mental health organizations
• Provincial and territorial resources
• Resources for First Nations, Inuit, and Métis Peoples
• Resources for youth and young adults
• Resources for mental health and substance use
• ore ways to get help
• Related links

It all starts with knowledge. The Centre for Addictions and Mental Health (CAMH) provides a series of free online tutorials as a starting point for learning about mental health.​ You can find tutorials on several topics related to mental health, addiction, and depression. Note that some of these tutorials will require the creation of a free account on CAMH course site.

The Canadian Mental Health Association (CMHA) is a nationwide organization that promotes mental health and supports people recovering from mental illness. It is the most established, most extensive community mental health organization in Canada.  There mission is to ensure that all people in Canada experience good mental health and well-being. Visit the CMHA website to find information on: 

• Mental health resources and programs 
• How to find support for you or others
• Find a local CMHA branch near you

Bridge the gApp is a new way to connect with guidance and supports for mental health and addictions. Bridge the gApp offers self-help resources, links to local services, and allows the user to share their own personal stories. 

A program of the Canadian Mental Health Association, Well Central is an accessible and completely free virtual Recovery College offering interactive courses that empower individuals to take control of their mental health and well-being. Well Central offers a tailored online journey providing support, resources and guided courses, valuing each visitor’s unique experience. Courses include: 

• Well-being course
• Recovery 101, 
• Overcoming Loneliness and Isolation
• Developing Self Compassion
• Postpartum Emotional and Mental Health

Watch this "Visual Whiteboard Lecture" on how to prepare for hip & knee replacement from Dr. Mike Evans. 

Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital.

BounceBack® is a free skill-building program from the Canadian Mental Health Association (CMHA) designed to help adults and youth 15+ manage low mood, mild to moderate depression, anxiety, stress or worry. Working with workbooks and a trained coach to guide you and encourage you to reflect, BounceBack® can help you build skills to improve your mental health. Follow this link and select your province or territory to find the right program for you.