What are Dr John Sarno's 12 Daily reminders?

Dr. John Sarno developed a set of 12 Daily Reminders to help patients overcome chronic pain, particularly in relation to Tension Myoneural Syndrome (TMS). The idea is to remind oneself of the psychological basis of pain and reduce fear and preoccupation with physical symptoms.

Here are Dr. Sarno's 12 Daily Reminders:

1. The pain is due to TMS, not a structural abnormality.

- Recognize that the pain is caused by psychological factors, not physical injury or disease.

2. The direct reason for the pain is mild oxygen deprivation.

- Sarno believed that reduced oxygen to muscles and nerves caused the pain, a result of repressed emotions.

3. TMS is a harmless condition caused by my repressed emotions.

- The physical symptoms are a response to emotional stress, not a sign of physical harm.

4. The principal emotion is my repressed anger.

- Sarno emphasized that unconscious rage, often from daily stresses or deeper unresolved conflicts, is a key factor.

5. TMS exists only to distract my attention from the emotions.

- The pain serves as a defense mechanism to distract from feeling repressed emotions.

6. Since my back is basically normal, there is nothing to fear.

- Even though pain is real, the structures of your body are not injured or degenerated.

7. Therefore, physical activity is not dangerous.

- There's no need to avoid exercise or movement. Resuming normal activities is encouraged.

8. And I must resume all normal physical activity.

- Movement and physical exertion help to break the cycle of fear and pain.

9. I will not be concerned or intimidated by the pain.

- Reducing fear and anxiety about pain weakens its hold over the body.

10. I will shift my attention from the pain to emotional issues.

- Focus on identifying and addressing underlying emotions rather than on physical symptoms.

11. I intend to be in control — not my subconscious mind.

- Reclaim control over your mind and body by acknowledging the psychological nature of the pain.

12. I must think psychologically at all times, not physically.

- Continually remind yourself to address the psychological root of the pain rather than getting caught in a physical explanation.

These reminders encourage shifting one's mindset from a physical to a psychological perspective, key in Sarno's approach to healing chronic pain.

It can be a good idea to print these reminders out and place them somewhere you’ll be reminded of them at all times until you have retrained your brain to think psychologically.

All the best for now,

Duncan