Dr. Howard Schubiner's 6 F's That Fuel Pain.

What are they?

Common reactions to physical or emotional pain include what Dr. Howard Schubiner calls the 6 F’s:

•Fear

•Focus

•Frustration

•Figuring it out

•Fighting

•Fixing

These reactions can provide fuel for an ongoing alarm mechanism in the body, causing pain to persist.

Have you noticed yourself experiencing any of these reactions?

I would assume we all have! I certainly did. I spent the first two years of my chronic illness experience hyper-focused on all of the 6 F’s.

Once I was able to shift my attention away from these reactions, everything began to calm down.

I recently had a very physical reminder of this. I had a mole removed from my toe, and it was a deep gouge. I became very focused on it for weeks over-tending to it, watching it closely, and waiting for it to heal.

One day, feeling frustrated, I said, “When is this going to heal?!” 

My partner gently suggested that I leave it alone and trust that it would heal on its own.

So… I did. I relaxed, trusted, and let it be. And it healed on its own.

A simple yet miraculous reminder that our bodies know what to do.

As B.J. Palmer said,

“Nature needs no help… just no interference.”

What can you do if you experience the 6 F’s? 

When you find yourself caught in any of the 6 F’s, try to observe with gentle curiosity instead of judgment or self-blame. You can acknowledge what’s happening without criticizing yourself, and take small steps to shift your focus. 

•Fear - You can offer yourself calming words of reassurance, trusting that your body knows what to do and that you are safe.

•Focus - Shift your focus to something else. Engage in a joyful task. Call a friend, listen to a fun podcast or go on a walk.

•Frustration - Express your frustration in a healthy way. Honor the feelings that are coming up. You can use tools such as journal writing, EFT tapping or body movement like dance. 

•Figuring it out - Allow yourself to take a break. Stop researching. Remember that you do know what to do. You already have everything that you need to be fully healthy and strong. 

•Fighting - Gently bring in acceptance. Know that this is temporary. This too shall pass. Know that 'what we embrace we erase.' 

•Fixing - Practice accepting yourself in this moment, exactly how you are. Can you bring some self compassion for exactly what you are experiencing now?

Try pausing and putting your hands on your heart or giving yourself a soothing hug and offer tenderness for yourself in the moment. 

When I recently asked one of my clients, What changes have you noticed in how you’re feeling since we began working together?

She said… 

“I felt more calm and optimistic that things could change. I have experienced less fear of symptoms. I have felt a gradual improvement in my frustration toward symptoms. 

I have had better days overall.” 

-K.

"Less fear" and "improvements in frustration" are both wins to celebrate! 

Remember that all shifts, both big and small, count on this journey back to calmness.

Please reach out with any questions that you may have!

With compassion and support,

Alisha Braswell

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