Udemy
    •  
    •  
    •  
    •  
    •  
    •  
    •  
    •  
Subscribe
Turn what you know into an opportunity and reach millions around the world.
Learn More
Your cart is empty.
Keep shopping
From Surviving to Thriving: Self-care for Pain Management
Rating: 5.0 out of 5(1 rating)
2 students

From Surviving to Thriving: Self-care for Pain Management

Simple, Gentle Practices to Ease Your Pain and Reclaim Your Life
Created byBerdene Segal
Last updated 12/2025
English

What you'll learn

  • Calm Stress Response - Learn breathing and self-care habits that switch off your body's stress alarm and reduce pain naturally.
  • Cardio for Pain Relief - Learn the right heart rate zone and build gradually from 5 minutes to reduce inflammation and boost mood-enhancing hormones.
  • Breathe Away Pain - Master 3 easy breathing tricks you can do anywhere, anytime to instantly calm your system and ease pain flare-ups.
  • Sleep and Eat to Heal - Learn how better sleep habits and simple food swaps can dramatically reduce your pain and help your body heal itself.

Explore related topics

Course content

1 section • 16 lectures • 1h 23m total length

  • Lecture 1 Introduction3:41
  • A Little about Berdene Segal2:55

    This lecture contains the use of artificial intelligence.

  • The importance of the Autonomic Nervous System and the Vagus nerve5:28

    Discover how your body's stress seesaw works and learn simple tricks to activate your natural relaxation switch.

  • The importance of self-care and enjoyment of life4:46

    Understand why self-care isn't selfish, it's essential for filling your cup so you can manage pain and care for others effectively.

  • Tools in your self-care kit16:18

    Build your personal toolkit of gratitude, journaling, and self-compassion practices that actively fight inflammation and reduce pain.

  • Introduction to Aerobic exercise1:16

    Learn what aerobic exercise really means and why doing it correctly is your secret weapon against pain and inflammation.

  • Formula for and importance of aerobic fitness9:28

    Master the simple heart rate formula (220 minus your age) that helps you exercise safely while releasing natural pain-fighting hormones.

  • The importance of mobility and strength13:08

    Discover how to keep your body flexible and strong with simple movements you can do anywhere, even while sitting at your desk.

  • More Thoughts on Fitness2:46

    Explore how food choices and spiritual connection amplify your fitness efforts and create lasting wellness that touches every part of your life.

  • Breathwork5:43

    Transform your breath into a powerful pain management tool that keeps you grounded, present, and connected to your body's healing abilities.

  • Pursed lips breathing1:11

    Learn this whistle-shaped breathing technique that instantly calms anxiety and quiets your nervous system, no equipment needed.

  • Box Breathing1:39

    Master the square visualization technique that brings instant calm and increases oxygen flow whenever stress or pain overwhelms you.

  • Diaphragmatic breathing3:05

    Unlock your body's natural relaxation response by learning to breathe with your belly, the breathing technique your body was designed for.

  • Sleep5:17

    Discover the sleep secrets that directly reduce pain levels and learn why staying hydrated before bed improves your rest.

  • Gut microbiome and anti-inflammatory diet3:20

    Understand the surprising gut-brain-pain connection and learn simple food swaps that can significantly reduce your chronic pain.

  • In Closing3:37

    This lecture contains the use of artificial intelligence.

Requirements

  • No skills required

Description

When pain takes over, it's easy to feel like you're disappearing, like you've become nothing more than your symptoms. This course helps you find your way back to yourself, one small, doable step at a time.

You don't need fancy equipment or hours of free time. This isn't about adding more pressure to your life. Instead, you'll learn simple practices that fit into your day: breathing techniques you can do at your desk, gentle movements while waiting in line, and small shifts in how you eat and sleep that make a real difference.

Discover how your nervous system affects your pain and learn easy ways to calm it down through gentle vagus nerve stimulation. Explore movements that feel good instead of exhausting, building strength and mobility at your own pace. Understand why what you eat matters, and what helps reduce inflammation and supports your gut health. Master breathing exercises that quiet anxiety in minutes, including pursed lips breathing, box breathing, and diaphragmatic techniques.

Each lesson gives you something you can try right away. No pressure, no perfection required. Some practices take 30 seconds. Others might become part of your evening routine. You choose what works for you.

This is about reclaiming pieces of yourself, feeling more like you again, and finding that life can be fuller than just managing pain.

A few of the lectures in this course contains the use of artificial intelligence.

Who this course is for:

  • This course is designed for anyone living with chronic pain who wants to take control of their healing journey.

Report abuse