The Opioid-Free Pain Relief Kit

10 Simple Steps to Ease Your Pain

Beth Darnall, PhD

Paperback Price: $7.96 List Price: $9.95 (save 20%) ISBN: 978-1-936693-98-6

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CONGRATULATIONS! Picking up this book shows you want to help yourself feel better. That’s the first step toward having less pain and using less pain medication.

You are not alone. About 100 million Americans—one in three people—have ongoing pain. It can be mild or very strong, come in waves or always be present, be simply annoying or make your normal life hard to live. Pain is the most common reason people visit their doctor.

Many people mistakenly believe that chronic pain is best treated simply by taking powerful painkillers, also known as opioids. But people who think pills are the only answer are mistaken, because the best treatment for chronic pain includes much more than pills.

In fact, the most important part of pain treatment isn’t your medication or even your doctor: it’s YOU.

This book gives you the right road map and skills to help you reduce your own pain, so you need less medication. It is a formula for success—your own personal pain relief kit.

Comes with a Relaxation CD to calm your nervous system. 

Rave Reviews

“A superb self-help book that uses cognitive-behavioral principles to guide recovery from chronic pain. Easy to read and to implement the exercises, this brief and focused text will provide both the information and the how-to-do-it that chronic pain sufferers can utilize to restore normal activities.”

—John Loeser, MD, Professor, University of Washington, Past President, American Pain Society and, the International Association for the Study of Pain

“Pain, fear of pain, and pain pills form a vicious cycle. This book, written by a real expert, can help you break the cycle. Small, doable steps lead away from pills, lessen the pain, and diminish much of the fear. All this leads to a fuller, more productive and more joyful life. Go for it! You have nothing to lose but your pain, and so much to gain.”

—Kate Lorig , DrPH, director and professor emeritus, Stanford University School of Medicine’s Patient Education Research Center 

“This book provides a comprehensive and accessible guide that will inspire and empower those with chronic pain to take back their lives, without relying on dangerous medications. It is a must read for those living with pain.”

—Jennifer L. Murphy, PhD, VA CBT for Chronic Pain Trainer, Clinical Director, Chronic Pain Rehabilitation Program, James A. Haley Veterans’ Hospital, Tampa, Florida

“Patients are looking for options now that opioids have been found to be less effective than once thought. Alternative approaches are frequently suggested but with little guidance on where to seek help. The Opioid-Free Pain Relief Kit is an excellent, patient centered, practical approach to taking back control over pain that often ruins the lives of our patients. 

With Beth’s Tips and patient scenarios, the text is interesting and informative. Enjoyable graphics and forms to guide progress makes the book a discovery and not a chore. This volume begs for our patients to enlist their time and energy and for us to review their success, a refreshing addition to the patient’s own resource guide.”

—Bill McCarberg , MD, Immediate Past President, American Academy of Pain Medicine

“The latest book by Dr. Darnall gives individuals with chronic pain a practical, step-by-step approach to reduce pain and become less reliant on pain medications.”

—W. Michael Hooten, MD, Division of Pain Medicine, Mayo Clinic, Rochester, Minnesota 

“The Opioid-Free Pain Relief Kit is a workbook for people with chronic pain and in my mind it is an instant classic. Dr. Darnall clearly and gently explains the basic principles of chronic pain and how people can help themselves. Pain patients have for too long felt totally dependent on healthcare providers for pain relief: “Who will help me?” “What will they do to help me?” and “What am I going to be prescribed?” This book explains how pain patients have the ability to significantly decrease their pain and take charge of their own pain relief. I will be recommending this book to all of my patients.”

—Ted Jones, PhD, Lead Psychologist, Pain Consultants of East Tennessee

“A straightforward, easy-to-read book containing the key ingredients necessary for anyone to develop their own plan for managing chronic pain.”

—Steven Dobscha, MD, Professor, Department of Psychiatry, Oregon Health & Science University

“Dr. Beth Darnall has again provided a highly-readable, practical, understandable and insightful guide for the chronic pain sufferer. It is a wonderful adjunct and standalone book that can truly make a difference leading to less suffering, increased function, and a happier life. I recommend it highly to medical care professionals and individuals with chronic pain conditions. Reading this book will result in a positive life-changing experience.”

—Steven D. Feinberg , MD, MPH, Board Certified, Physical Medicine & Rehabilitation Board Certified, American Board of Pain Medicine, Past-President of the American Academy of Pain Medicine

"Beth Darnall, a compassionate and highly regarded psychologist, has once again distilled her practical wisdom into a clear, concise guide to help patients reframe, reinterpret and self-manage their pain. Her pointers, narratives and wisdom reflect years spent successfully treating patients with chronic pain in prestigious academic settings – most recently at Stanford’s pain clinic.  For the many millions of patients with chronic pain unable to be cared for by Dr Darnall in person, and clinicians seeking resources to help their patients benefit from nondrug, behavioral techniques, this handy workbook offers a welcome fresh start."

—Daniel B. Carr, MD, MA, Professor of Public Health and Community Medicine, Program Director, Pain, Research Education & Policy, Tufts University School of Medicine

"All people with pain – PLEASE, read and learn from Beth Darnall’s fun and accessible new book about how to manage your pain. Her proven techniques, founded on solid principles of behavioral neuroscience, are helpfully illustrated with reader-friendly diagrams and patient stories. They will help you develop core skills to manage your daily pain, no matter its cause. I wish all my patients would take this course!"

—Rollin McC. Gallagher, MD, MPH, National Director for Pain Management, Veterans Health Administration, Editor-in- Chief, Pain Medicine, Clinical Professor, University of Pennsylvania

"Thank you for writing this book, it grabbed me from the start and it is extremely compelling and insightful. I've never read a clearer or more concise book on the subject of chronic pain. The workbook's ten step plan to ease your chronic pain is a call to action. There are 115 million Americans living in chronic pain, and I expect all of them to buy this book."

—Karen Duffy, author of the NY Times bestselling memoir, Model Patient, My Life as an Incurable Wiseass.

“Dr. Darnall’s book provides easy to follow tools and tips for patients to better manage and cope with their pain without using opioids.  The advice is straightforward and clearly written and will be a valuable supplement for patients struggling with pain and wondering what they can do to get back their lives.”

—Roger Chou, MD, Professor in the Departments of Medicine, and Medical Informatics & Clinical Epidemiology at Oregon Health & Science University

"It wasn't talking at me, but was guiding me through and explaining what pain management is and more importantly, what I could do for myself via the 10 Steps...If you're struggling to make sense of pain management and want to know where to start, then this book is for you."

—Pete Moore, The Pain Toolkit, www.paintoolkit.org/

Table of Contents

Step 1    Quiet Your Harm Alarm
Step 2    Understand Your Pain: It’s More Than It Seems
Step 3    Harness the Hidden Power of Your Thoughts
Step 4    Pain Relief Actions for Right Now
Step 5    The Power of Daily Mind-Body Medicine
Step 6    Activity and Sleep Are Pain Medicine
Step 7    Prevent Pain Flares
Step 8    Stress Relief = Pain Relief
Step 9    Pleasure Is Pain Medicine
Step 10  All Together Now: Your Complete Pain Relief Kit
Opioid Medications: What You Need to Know
Resources

About the Author

Beth Darnall, PhD, is a clinical associate professor in the division of pain medicine at Stanford University. She has more than 15 years’ experience treating adults with chronic pain and lived through her own chronic pain experience. Beth is the author of The Opioid-Free Pain Relief Kit (Bull Publishing, 2016) and Less Pain, Fewer Pills (Bull Publishing, 2014). She lives in Palo Alto, California.

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