Week 1
Week 1: Welcome to INSPIRE Week 1!
Week 1: Investigate and Collaborate to Succeed
Week 1: Mind, Body and Chronic Pain
Week 1: Patient Story: Benjamin
💡 We recommend you take a break and come back to the app when you’re ready. Remember, you have a whole week to complete this module.
Week 1: Patient Story: Sophia
Week 1: Evidence and Hope
Week 1: Introduction to Mindfulness and Meditation
Week 1: Patient Story: Benjamin Part 2
Week 1: Introducing Coping Skill 1: The 3 Minute Breathing Space
💡 Remember that you can share your tips and wisdom with others on the bulletin board in the Community section of the Library. You can also ask our experts any question you’d like about pain management. Just email us your tips or questions at InspireStudy@ucsf.edu.
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 1: 3 Minute Breathing Space Exercise
Week 1: Debrief 3 Minute Breathing Space
Week 1: Introduction to Home Practice
Week 1: Formal and Informal Mindfulness Practices
💡The 3 Min Breathing Space is a quick and easy exercise you can do almost anywhere, at any time. It is simple but powerful. Follow along with the video to try it.
Week 1: Formal Practice: Mindfulness of Breath
Week 1: Introduction to Movement and Activities
Week 1: Patient Story: Sophia Part 2
Week 1: Movement Practice
Week 1: Tips to Stay Safe
💡Be sure to jot down notes to share your experience with your coach
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 1: Self-Monitoring
Week 1 Summary
Week 1: Home Practice
To give us an idea of where you are starting, we'd like to ask you a few questions about your current movement and activities.
Week 1: Home Practice
Question 1: Number of days in the past week that you did 30 minutes or more of exercise or movement activities:
Movement Assessment: Question 2
Question 2: On average how much time per day did you spend doing movement or exercise activities?
Movement Assessment: Question 3
Question 3: How would you rate your experience in exercise or movement activity? (Check one box)
Movement Assessment: Question 4
Question 4: what kinds of movements do you like or enjoy? (Check all that apply)
Week 1: Home Practice Summary
Try the Mindfulness of Breath meditation and 3 Minute Breathing Space Exercise once per day.
Pick a movement activity: Walking, Yoga, Strengthening, Tai chi, Sports, or Something else!
Self Monitoring: Each day, write down how active you were and rate your mood (1–10).
Congratulations!
Week 2
Week 2: Welcome to week 2
Week 2: Tending your garden
Week 2: Diving into mindfulness
Week 2: Doctor's mindfulness experience
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 2: Learning mindfulness skills
Week 2: Connecting with our bodies
Week 2: Guided Body Scan
If you liked the last exercise, we invite you to practice with a more advanced meditation called the Body Scan. If not, you can skip this video. Press "Next" to continue. The Body Scan is a 30-minute core mindfulness exercise. Try it using the video below. The more you do it, the more you improve. Mark it as a favorite to find it easily.
Week 2: Mindfulness Recap
Choose one of the following: Body scan, Connecting with Your Body, Rain meditation
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 2: Thinking about thinking intro
Week 2: Benjamin's story
Week 2: Thoughts About Pain Exercise
💡 Have a question or feeling stuck? You can always reach out to our study coordinator for more help. Send an email to Inspirestudy@ucsf.edu.
Week 2: Step 1: Awareness of Thoughts
Week 2: Step 2: Thinking about thinking
Week 2: Step 3: Rethink Your Thoughts
Week 2: Rethink Thoughts Using Coping Statements
Week 2: Movement home practice
Week 2: Summary
Week 2: Home Practice
Week 2: Home Practice Summary
Do the 3 Minute Breathing Space Exercise once per day.
Self Monitoring: Write down how active you were each day and rate your mood (1–10).
Try one movement activity and one pleasant activity from the list we provided.
Week 2 Completed!
Congratulations! Don’t forget to practice and take notes to bring to your coach!
Week 3
Week 3: Introduction to Week 3
Week 3: Physical Therapist - Movement
Remember, you can tap the heart at the bottom of the screen to save a video to your favorites: ❤️
Week 3: Disclaimer/Safety Warning
Audio transcript is below when you see the reading glasses: 👓
Week 3: Relationship of Movement and Pain
Your Movement Experience: Question 1
How intense can you do these movements/exercises?
Your Movement Experience: Question 2
How many days per week can you do these movements/exercises?
Week 3: Adapting Movement for You
Week 3: Movement and Exercise Spotlight
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 3: Movement and Exercise Spotlight
Week 3: Integration of Mind and Movement
Week 3: Integration of Mind and Movement: Practice
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 3: Mindfulness of Routine Activities
Week 3: Seated Movement Meditation
Follow along with the video to practice connecting with your body through movement. Use this practice anytime to gather your attention and feel more present in mindful movement.
Week 3: Summary
Week 3: Movement Practice
Now, let's try a mindfulness activity to practice these ideas. This video is a guided meditation in sitting that will help you focus on breathing and listening to your body. Take a few minutes to try the activity, even if you don’t finish the whole thing.
Week 3: Mindfulness Practice
Week 3: Home Practice Summary
Pick a movement activity and try to do it as many days as you can: Walking, Bike riding, Dancing, Yoga, Strengthening, Tai Chi, Sports, Swimming, or Something else!
Practice the Integration of Mind and Movement video.
Practice the 3 weekly mindfulness exercises from last week.
Week 4
Week 4: Welcome to Week 4
Week 4: The Lotus
Week 4: What are Stress and Coping
Week 4: How stress links with the experience of pain?
Week 4: Patient Video
Week 4: Intro to Coping Skills
Week 4: Coping Skill #1 - Getting out of your head
Week 4: Coping Skill #1 - Practice
Week 4: Coping Skill #2 - Using your body to combat stress
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 4: Coping Skill #2 - Practice
Week 4: Yoga Practice Videos
Week 4: Yoga Practice Videos
Week 4: Body Home Practice
Week 4: Coping Skill #3 - Mindfulness and stress
Week 4: RAIN Meditation
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 4: Summary for the week
Week 4: Home Practice
Week 4: Home Practice
Tip 1: Remember you can break any meditation into smaller parts if needed.
Tip 2: Be sure to try other meditations too. One is bound to feel right for you!
Week 4: Home Practice
Week 4: Home Practice Summary
Coping Skill #1: The Name 3 Things Exercise
Coping Skill #2: Try yoga at least 2 days this week.
Coping Skill #3: RAIN Meditation
Track your exercise using FITT (Frequency, Intensity, Type, Time).
Week 5
Welcome to Week 5: Thoughts and Behaviors
Week 5: Cog Triangle/ABC
Week 5: ABC Model
Week 5: Patient Video
Week 5: ABCD Exercise
You can find all of the mind exercises by clicking the Mind icon below.
Week 5: ABCD Home Practice
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 5: Behaviors and Feelings
Week 5: Patient Video
Week 5: Schedule Your Activities
Week 5: Summary
Week 5: ABCD Homework
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 5: Mindfulness Home Practice
Week 5: Home Practice Summary
Movement: Plan when you will do exercises this week and set a backup plan.
ABCD: Practice the ABCD exercise at least 3 times this week.
Mindfulness: Choose one: Body Scan, Connecting with Your Body, or RAIN Meditation.
Week 6
Welcome to Week 6: Mastering Thoughts
Agenda:
1. Habits of Mind and ABC 2. Thought About Movement
Week 6: Patient Video
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
You can find all of the mind exercises by clicking the Mind icon below.
Week 6: Practice for the Mind: ABCD
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 6: Thoughts about movement
Week 6: Thoughts about Movement Exercise Debrief
Week 6: Habits of mind and movement
Week 6: Habits of Mind Exercise Intro
Week 6: Movement Spotlight: Aerobic Exercise
Week 6: Home Practice: Movement
Week 6: Summary
Week 6: Home Practice
Week 6: Home Practice
Week 6: Home Practice Summary
1. Try the ABCD Practice video.
2. Try 10 minutes of Aerobic Exercise at least twice this week.
3. Practice the Body Scan Meditation.
Week 7
Week 7: Welcome to Week 7: Getting Better Sleep
Week 7: Learn About Sleep
Week 7: Thoughts, Behaviors, Emotions, and Sleep
Week 7: Sleep Assessment Intro
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
How many hours of sleep do you typically get per night?
Week 7: Treatments for Insomnia
How long does it usually take you to fall asleep (in minutes)?
Week 7: Movement spotlight exercises
How rested do you feel when you wake up in the morning?
Week 7: Movement spotlight exercises
Week 7: Patient Video
Week 7: Behaviors to Improve Sleep
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 7: Your Sleep Habits Exercise
Week 7: Sleep Tips
Week 7: Sleep Meditation Practice
Week 7: Summary
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice Summary
1. Practice Tai Chi at least two days this week.
2. Practice the ABCD exercise for insomnia.
3. Try the Sleep Meditation Exercise.
Week 8
Week 8: Getting Stronger
Week 8: Skills Recap: Movement
Week 8: Skills Recap: Be More Active
Week 8: Skills Recap: Mindfulness
Week 8: Skills Recap: Thinking About Thinking
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 8: Building Confidence
Week 8: Building Self-Confidence
For the following questions, rate your self-confidence, where 0 is I'm not at all confident I can do that and 10 is I am completely confident. Keep track of your scores and add them up at the end.
Week 8: Sonia's Story
I can do at least 10 minutes of light exercise (e.g. walking) on most days.
Week 8: Self-Compassion
I can increase the intensity of my exercise gradually over time.
Week 8: Home Practice Loving Kindness Meditation
I can stay active even on days when I have more pain.
Week 8: Movement Spotlight: Strengthening
I can keep up with my exercise routine for the next 3 months.
Week 8: Movement Spotlight: Strengthening
Week 8: Movement Spotlight: Exercises
Okay, those questions were about your self-confidence, but not about whether you think those activities are effective in general. Lets get more specific about movement and look at your current beliefs about what it can offer. Think back to all of the exercise and movement you’ve tried over the past few weeks and answer the questions on the next several screens.
Week 8: Movement Spotlight: Exercises
On a scale of 1-10, how likely are exercise and movement to be helpful with your chronic pain
Week 8: Summary
How confident are you that you can do the exercise or movements that will help your pain?
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 8: Home Practice
Week 8: Home Practice
Week 8: Home Practice
Week 8: Home Practice Summary
Try strengthening exercises two days this week. Start slowly, listen to your body, build confidence and avoid injuries!
For your mind practice, try the Loving Kindness Meditation at least once this week.
Week 9
Welcome to week 9: Mindfulness and Movement: Deep Dive #3
Week 9: Lesson 1: Revisiting Mindfulness
Week 9: Exercise 1: Practice one of these strategies
Choose any one of the following exercises below for today’s mindfulness practice: 3 min breathing space, body scan, rain meditation
Week 9: Exercise 1: Practice one of these strategies
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 9: Exercise 1: Practice one of these strategies
Week 9: Exercise 2: Catastrophizing and mindfulness
Week 9: More About Movement
Week 9: Intro Baby steps, Spacing/Pacing
Week 9: Using These Strategies for Managing Setbacks
We’ve covered a lot of ways that you can change your exercise and movement behaviors. Its okay to feel like it’s a lot! Just remember that you can review anything here and your coach is here to help. Beyond just giving you information, we know that its helpful to see how it might fit for you and your chronic pain management program. On the next screens, you’ll answer a few questions about your exercise and movement activities over the past 2 weeks.
Week 9: Exercise 3: Movement (Marcus)
Over the past 2 weeks, how many days per week were you being active?
Week 9: Summary of advanced topics
How intense or challenging were the activities?
Week 9: Home Practice
When you were active in a day, how much time did you spend being active?
Week 9: Home Practice
Nice work! Please share your answers with your coach in your next meeting. Together you can brainstorm ideas for increasing your activity.
Movement Spotlight/Revisiting Aerobic Exercise
Before we move to our next topic, let's revisit aerobic exercise, often called "Cardio." Aerobic exercise gets your heart rate up and helps build your stamina and endurance. It's good for your heart, breathing, energy, mood, stress, and sleep. Over the past few weeks, we hope you tried walking, swimming, biking, dancing, or other aerobic activities. Which ones did you enjoy most? Think about what made them enjoyable—where you were, who you were with, the time of day, or your mood at the start. Keep those thoughts in mind as you move to the next screen!
Movement Ideas Recap
Great work. We know increasing exercise is hard, especially with chronic pain. Give the ideas you just picked a try – these new tools in your toolbox might make this journey a little easier. Don't forget that your coach is here to help brainstorm ideas for challenges, too!
Week 9: Home Practice Summary
1. Aerobic exercise: Use pacing and spacing to increase your endurance for 2 days this week.
2. Choose one mindfulness practice: RAIN Meditation, Body Scan, or 3 Minute Breathing Space.
Congratulations!
Week 10
Welcome to Week 10
Week 10: Social Support and Connectedness
Week 10: Social Support and Movement
Week 10: Movement Spotlight Part 2
Week 10: Movement Spotlight Part 2
Week 10: Isolation and loneliness
That’s our movement spotlight for this week. As a reminder of something we covered in the beginning of the INSPIRE program, consider keeping track of the number of sets and reps you are doing for each strengthening exercise you are doing. When you keep track, it helps you to figure out what you might need to change to make sure exercise is working for you.
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 10: Concentric Circles Education
Week 10: Reflection Exercise
Week 10: Mindful Speaking and Listening
Week 10: Mindful Speaking Reflection
Week 10: Summary
Week 10: Formal Practice for the Mind
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 10: Formal Practice for the Mind
Week 10: Home Practice Summary
Choose any one for your mindfulness practice: Loving Kindness Meditation, RAIN Meditation, or Sleep Meditation.
For your Body Practice: 1. Exercise with at least one person from your social network twice this week. 2. Add a challenge to your strengthening exercises.
Week 10 Complete!
Keep up the great work this week! Always remember that you can go back to the formal and informal practice pages to get more practice throughout the week.
Week 11
Week 11: Welcome to Week 11
Week 11: Tree of Harmony
Week 11: What is a toolbox and how do you use it?
Week 11: Reacting vs Responding
Week 11: Skills Review
Week 11: Movement Spotlight exercises
Just to make sure we’re on the same page - and to have a little fun - let’s play a quick game. Pick which of these is a reaction and which is a response. To start, please click "Next".
Week 11: Movement Spotlight exercises
You get out of bed and immediately feel intense pain in your back. You get pretty angry, say a few curse words, and tell yourself you should just give up. Did you:
Week 11: Movement Spotlight exercises
Week 11: Movement Spotlight exercises
Your walking partner texts you and says they can't go walking today. You ask your sister to walk with you instead. Did you:
Week 11: Positive Emotions
Week 11: Gratitude
You have a painful leg cramp when you are at the playground with your granddaughter. You take a few deep breaths and start stretching your legs. Did you:
Week 11: Savoring
Week 11: Happiness and Joy
Week 11: Summary
Week 11: Home Practice
Body Home Practice
For this week’s Practice for the body, we want you to: Go to your favorites or the Body section of the INSPIRE app and try a few Yoga or Tai Chi videos that you haven’t done before. You can also try finding some videos online. Be sure to mark your favorites if you haven’t already!
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Happiness and Joy
Reflection: Happiness and Joy
Envision how you can integrate happiness and joy into your daily routine as part of your chronic pain management strategy, noting small steps you can take toward a more fulfilling life. What could this look like for you?
Week 11: Home Practice Summary
- Try Yoga or Tai Chi videos in the Body section of the app that you haven't done before.
- Practice switching a negative coping strategy with movement.
- Continue your mind practice in the "Mind" section of the app.
- Practice the 3 Minute Breathing Space.
Week 11 Complete!
Keep up the great work!
Week 12
Week 12: Welcome to Week 12
Week 12: Your Pain Management Plan
Week 12: Mindfulness Review
Week 12: Mindfulness Review
Week 12: Revisiting Self-Care and Self-Compassion
Week 12: Exercise: Looking Ahead
Week 12: Find Your Community
Week 12: Final Video
12-Week INSPIRE Journey Complete!!
Congratulations on completing the 12-week INSPIRE Journey! Your dedication and commitment to improving your well-being are truly commendable. As you move forward, remember that the tools and strategies you've learned during this program are valuable resources to help you navigate the challenges of living with chronic pain. Each step you've taken has brought you closer to a healthier and more fulfilling life. If you have any questions or need further support on your journey, please don't hesitate to reach out to us at INSPIREstudy@ucsf.edu. We're here to provide guidance and assistance as you continue to manage your chronic pain and strive for greater well-being. Keep up the fantastic work, and know that you have the strength and resilience to face whatever comes your way. Best regards, Team INSPIRE
Affirmations
Deep Breathing
Visualization
A Brief Relaxation Exercise
Intro to self monitoring
List of movement and pleasant activites
Tips to stay safe
Adapting Movement for You
Week 3 Movement Spotlight: Strengthening
Week 3 Movement Spotlight: Stretching
Tips to Avoid Injury
Week 4 Yoga Home Practice (1)
Week 4 Yoga Home Practice (2)
Week 5 Movement Spotlight: Walking
Week 6 Movement Spotlight: Aerobic Exercise
Week 7 Movement Spotlight: Tai chi (1)
Week 7 Movement Spotlight: Tai chi (2)
Week 8 Skills Recap Movement
Week 8 Skills Recap Be More Active
Week 8 Movement Spotlight: Strengthening
Week 9: More about movement
Week 9: Intro baby steps, spacing/pacing
Week 9: Strategies for Managing Setbacks
Week 10: Social Support and Movement
Week 10 Movement Spotlight: Revising Strengthening
Week 10 Movement Spotlight: Revising Strengthening
Week 11 Movement Spotlight: Yoga and Tai Chi
Week 11 Movement Spotlight: Yoga and Tai Chi
Mindfulness of Breath
Connecting with your Body
Body Scan
Mindfulness of Body
RAIN Meditation
Sleep Meditation
Skills Recap: Mindfulness
Loving Kindness Meditation
Mindful Speaking and Listening
Mindful Communication Exercise
Mindfulness Review
Introduction to Home Practice and Mind Practices
Week 2: Thinking about Thinking
Week 2: Exercise 2: Thoughts about Pain
Week 2: Awareness of Thoughts
Week 2: Thinking about Thinking
Week 2: Brain Training: Thoughts
Week 2: Coping Statements
Week 4: The Lotus
Week 4: Getting out of your Head
Week 5: Cognitive Triangle
Week 5: ABC Model
Week 5: ABCD Exercise
Week 5: ABCD Home Practice
Week 5: Behaviors and Feelings
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
Week 6 Practice for the Mind: ABCD
Week 6: Thoughts about Movement
Week 6: Thought About Movement Exercise
Week 6: Habits of Mind and Movement
Week 6: Habits of Mind Exercise: Introduction
Week 7: Thoughts, Behavior, Emotions and Sleep
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
Week 8: Skills Recap: Behavior and Activities
Week 8: Skills Recap: Thought Skills
Week 8: Build Confidence
Week 9: Catastrophizing and Mindfulnes
Week 11: Gratitude
Week 11: Savoring
Week 11: Happiness and Joy
Quick Relief
Quick Relief
Pace breathing
Body
Tips to stay safe
Intro to self monitoring
Tips to stay safe
Adapting Movement for You
Week 3 Movement Spotlight: Strengthening
Week 3 Movement Spotlight: Stretching
Tips to Avoid Injury
Week 4 Yoga Home Practice (1)
Week 4 Yoga Home Practice (2)
Week 5 Movement Spotlight: Walking
Week 6 Movement Spotlight: Aerobic Exercise
Week 7 Movement Spotlight: Tai chi (1)
Week 7 Movement Spotlight: Tai chi (2)
Week 8 Skills Recap Movement
Week 8 Skills Recap Be More Active
Week 8 Movement Spotlight: Strengthening
Week 9: More about movement
Week 9: Intro baby steps, spacing/pacing
Week 9: Strategies for Managing Setbacks
Week 10: Social Support and Movement
Mindfulness
3 Minute Breathing Space
Mindfulness of Breath
Connecting with your Body
Body Scan
Mindfulness of Body
RAIN Meditation
Sleep Meditation
Skills Recap: Mindfulness
Loving Kindness Meditation
Mindful Speaking and Listening
Mindfulness Review
Introduction to Home Practice and Mind Practices
Thinking about Thinking
Week 2: Tending Your Garden
Week 2: Thinking about Thinking
Week 2: Exercise 2: Thoughts about Pain
Week 2: Awareness of Thoughts
Week 2: Thinking about Thinking
Week 2: Brain Training: Thoughts
Week 2: Coping Statements
Week 4: The Lotus
Week 4: Getting out of your Head
Week 5: Cognitive Triangle
Week 5: ABC Model
Week 5: ABCD Exercise
Week 5: ABCD Home Practice
Week 5: Behaviors and Feelings
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
Week 6 Practice for the Mind: ABCD
Week 6: Thoughts about Movement
Week 6: Thought About Movement Exercise
Week 6: Habits of Mind and Movement
Week 6: Habits of Mind Exercise: Introduction
Week 7: Thoughts, Behavior, Emotions and Sleep
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
Week 8: Skills Recap: Behavior and Activities
Week 8: Skills Recap: Thought Skills
Week 8: Build Confidence
Week 9: Catastrophizing and Mindfulnes
Week 11: Gratitude
Week 11: Savoring
Week 11: Happiness and Joy
Week 1
Week 1: Welcome to INSPIRE Week 1!
Week 1: Investigate and Collaborate to Succeed
Week 1: Mind, Body and Chronic Pain
Week 1: Patient Story: Benjamin
💡 We recommend you take a break and come back to the app when you’re ready. Remember, you have a whole week to complete this module.
Week 1: Patient Story: Sophia
Week 1: Evidence and Hope
Week 1: Introduction to Mindfulness and Meditation
Week 1: Patient Story: Benjamin Part 2
Week 1: Introducing Coping Skill 1: The 3 Minute Breathing Space
💡 Remember that you can share your tips and wisdom with others on the bulletin board in the Community section of the Library. You can also ask our experts any question you’d like about pain management. Just email us your tips or questions at InspireStudy@ucsf.edu.
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 1: 3 Minute Breathing Space Exercise
Week 1: Debrief 3 Minute Breathing Space
Week 1: Introduction to Home Practice
Week 1: Formal and Informal Mindfulness Practices
💡The 3 Min Breathing Space is a quick and easy exercise you can do almost anywhere, at any time. It is simple but powerful. Follow along with the video to try it.
Week 1: Formal Practice: Mindfulness of Breath
Week 1: Introduction to Movement and Activities
Week 1: Patient Story: Sophia Part 2
Week 1: Movement Practice
Week 1: Tips to Stay Safe
💡Be sure to jot down notes to share your experience with your coach
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 1: Self-Monitoring
Week 1 Summary
Week 1: Home Practice
To give us an idea of where you are starting, we'd like to ask you a few questions about your current movement and activities.
Week 1: Home Practice
Question 1: Number of days in the past week that you did 30 minutes or more of exercise or movement activities:
Movement Assessment: Question 2
Question 2: On average how much time per day did you spend doing movement or exercise activities?
Movement Assessment: Question 3
Question 3: How would you rate your experience in exercise or movement activity? (Check one box)
Movement Assessment: Question 4
Question 4: what kinds of movements do you like or enjoy? (Check all that apply)
Week 1: Home Practice Summary
Try the Mindfulness of Breath meditation and 3 Minute Breathing Space Exercise once per day.
Pick a movement activity: Walking, Yoga, Strengthening, Tai chi, Sports, or Something else!
Self Monitoring: Each day, write down how active you were and rate your mood (1–10).
Congratulations!
Week 2
Week 2: Welcome to week 2
Week 2: Tending your garden
Week 2: Diving into mindfulness
Week 2: Doctor's mindfulness experience
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 2: Learning mindfulness skills
Week 2: Connecting with our bodies
Week 2: Guided Body Scan
If you liked the last exercise, we invite you to practice with a more advanced meditation called the Body Scan. If not, you can skip this video. Press "Next" to continue. The Body Scan is a 30-minute core mindfulness exercise. Try it using the video below. The more you do it, the more you improve. Mark it as a favorite to find it easily.
Week 2: Mindfulness Recap
Choose one of the following: Body scan, Connecting with Your Body, Rain meditation
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 2: Thinking about thinking intro
Week 2: Benjamin's story
Week 2: Thoughts About Pain Exercise
💡 Have a question or feeling stuck? You can always reach out to our study coordinator for more help. Send an email to Inspirestudy@ucsf.edu.
Week 2: Step 1: Awareness of Thoughts
Week 2: Step 2: Thinking about thinking
Week 2: Step 3: Rethink Your Thoughts
Week 2: Rethink Thoughts Using Coping Statements
Week 2: Movement home practice
Week 2: Summary
Week 2: Home Practice
Week 2: Home Practice Summary
Do the 3 Minute Breathing Space Exercise once per day.
Self Monitoring: Write down how active you were each day and rate your mood (1–10).
Try one movement activity and one pleasant activity from the list we provided.
Week 2 Completed!
Congratulations! Don’t forget to practice and take notes to bring to your coach!
Week 3
Week 3: Introduction to Week 3
Week 3: Physical Therapist - Movement
Remember, you can tap the heart at the bottom of the screen to save a video to your favorites: ❤️
Week 3: Disclaimer/Safety Warning
Audio transcript is below when you see the reading glasses: 👓
Week 3: Relationship of Movement and Pain
Your Movement Experience: Question 1
How intense can you do these movements/exercises?
Your Movement Experience: Question 2
How many days per week can you do these movements/exercises?
Week 3: Adapting Movement for You
Week 3: Movement and Exercise Spotlight
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 3: Movement and Exercise Spotlight
Week 3: Integration of Mind and Movement
Week 3: Integration of Mind and Movement: Practice
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 3: Mindfulness of Routine Activities
Week 3: Seated Movement Meditation
Follow along with the video to practice connecting with your body through movement. Use this practice anytime to gather your attention and feel more present in mindful movement.
Week 3: Summary
Week 3: Movement Practice
Now, let's try a mindfulness activity to practice these ideas. This video is a guided meditation in sitting that will help you focus on breathing and listening to your body. Take a few minutes to try the activity, even if you don’t finish the whole thing.
Week 3: Mindfulness Practice
Week 3: Home Practice Summary
Pick a movement activity and try to do it as many days as you can: Walking, Bike riding, Dancing, Yoga, Strengthening, Tai Chi, Sports, Swimming, or Something else!
Practice the Integration of Mind and Movement video.
Practice the 3 weekly mindfulness exercises from last week.
Week 4
Week 4: Welcome to Week 4
Week 4: The Lotus
Week 4: What are Stress and Coping
Week 4: How stress links with the experience of pain?
Week 4: Patient Video
Week 4: Intro to Coping Skills
Week 4: Coping Skill #1 - Getting out of your head
Week 4: Coping Skill #1 - Practice
Week 4: Coping Skill #2 - Using your body to combat stress
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 4: Coping Skill #2 - Practice
Week 4: Yoga Practice Videos
Week 4: Yoga Practice Videos
Week 4: Body Home Practice
Week 4: Coping Skill #3 - Mindfulness and stress
Week 4: RAIN Meditation
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 4: Summary for the week
Week 4: Home Practice
Week 4: Home Practice
Tip 1: Remember you can break any meditation into smaller parts if needed.
Tip 2: Be sure to try other meditations too. One is bound to feel right for you!
Week 4: Home Practice
Week 4: Home Practice Summary
Coping Skill #1: The Name 3 Things Exercise
Coping Skill #2: Try yoga at least 2 days this week.
Coping Skill #3: RAIN Meditation
Track your exercise using FITT (Frequency, Intensity, Type, Time).
Week 5
Welcome to Week 5: Thoughts and Behaviors
Week 5: Cog Triangle/ABC
Week 5: ABC Model
Week 5: Patient Video
Week 5: ABCD Exercise
You can find all of the mind exercises by clicking the Mind icon below.
Week 5: ABCD Home Practice
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 5: Behaviors and Feelings
Week 5: Patient Video
Week 5: Schedule Your Activities
Week 5: Summary
Week 5: ABCD Homework
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 5: Mindfulness Home Practice
Week 5: Home Practice Summary
Movement: Plan when you will do exercises this week and set a backup plan.
ABCD: Practice the ABCD exercise at least 3 times this week.
Mindfulness: Choose one: Body Scan, Connecting with Your Body, or RAIN Meditation.
Week 6
Welcome to Week 6: Mastering Thoughts
Agenda:
1. Habits of Mind and ABC 2. Thought About Movement
Week 6: Patient Video
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
You can find all of the mind exercises by clicking the Mind icon below.
Week 6: Practice for the Mind: ABCD
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 6: Thoughts about movement
Week 6: Thoughts about Movement Exercise Debrief
Week 6: Habits of mind and movement
Week 6: Habits of Mind Exercise Intro
Week 6: Movement Spotlight: Aerobic Exercise
Week 6: Home Practice: Movement
Week 6: Summary
Week 6: Home Practice
Week 6: Home Practice
Week 6: Home Practice Summary
1. Try the ABCD Practice video.
2. Try 10 minutes of Aerobic Exercise at least twice this week.
3. Practice the Body Scan Meditation.
Week 7
Week 7: Welcome to Week 7: Getting Better Sleep
Week 7: Learn About Sleep
Week 7: Thoughts, Behaviors, Emotions, and Sleep
Week 7: Sleep Assessment Intro
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
How many hours of sleep do you typically get per night?
Week 7: Treatments for Insomnia
How long does it usually take you to fall asleep (in minutes)?
Week 7: Movement spotlight exercises
How rested do you feel when you wake up in the morning?
Week 7: Movement spotlight exercises
Week 7: Patient Video
Week 7: Behaviors to Improve Sleep
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 7: Your Sleep Habits Exercise
Week 7: Sleep Tips
Week 7: Sleep Meditation Practice
Week 7: Summary
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice
Week 7: Home Practice Summary
1. Practice Tai Chi at least two days this week.
2. Practice the ABCD exercise for insomnia.
3. Try the Sleep Meditation Exercise.
Week 8
Week 8: Getting Stronger
Week 8: Skills Recap: Movement
Week 8: Skills Recap: Be More Active
Week 8: Skills Recap: Mindfulness
Week 8: Skills Recap: Thinking About Thinking
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 8: Building Confidence
Week 8: Building Self-Confidence
For the following questions, rate your self-confidence, where 0 is I'm not at all confident I can do that and 10 is I am completely confident. Keep track of your scores and add them up at the end.
Week 8: Sonia's Story
I can do at least 10 minutes of light exercise (e.g. walking) on most days.
Week 8: Self-Compassion
I can increase the intensity of my exercise gradually over time.
Week 8: Home Practice Loving Kindness Meditation
I can stay active even on days when I have more pain.
Week 8: Movement Spotlight: Strengthening
I can keep up with my exercise routine for the next 3 months.
Week 8: Movement Spotlight: Strengthening
Week 8: Movement Spotlight: Exercises
Okay, those questions were about your self-confidence, but not about whether you think those activities are effective in general. Lets get more specific about movement and look at your current beliefs about what it can offer. Think back to all of the exercise and movement you’ve tried over the past few weeks and answer the questions on the next several screens.
Week 8: Movement Spotlight: Exercises
On a scale of 1-10, how likely are exercise and movement to be helpful with your chronic pain
Week 8: Summary
How confident are you that you can do the exercise or movements that will help your pain?
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 8: Home Practice
Week 8: Home Practice
Week 8: Home Practice
Week 8: Home Practice Summary
Try strengthening exercises two days this week. Start slowly, listen to your body, build confidence and avoid injuries!
For your mind practice, try the Loving Kindness Meditation at least once this week.
Week 9
Welcome to week 9: Mindfulness and Movement: Deep Dive #3
Week 9: Lesson 1: Revisiting Mindfulness
Week 9: Exercise 1: Practice one of these strategies
Choose any one of the following exercises below for today’s mindfulness practice: 3 min breathing space, body scan, rain meditation
Week 9: Exercise 1: Practice one of these strategies
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 9: Exercise 1: Practice one of these strategies
Week 9: Exercise 2: Catastrophizing and mindfulness
Week 9: More About Movement
Week 9: Intro Baby steps, Spacing/Pacing
Week 9: Using These Strategies for Managing Setbacks
We’ve covered a lot of ways that you can change your exercise and movement behaviors. Its okay to feel like it’s a lot! Just remember that you can review anything here and your coach is here to help. Beyond just giving you information, we know that its helpful to see how it might fit for you and your chronic pain management program. On the next screens, you’ll answer a few questions about your exercise and movement activities over the past 2 weeks.
Week 9: Exercise 3: Movement (Marcus)
Over the past 2 weeks, how many days per week were you being active?
Week 9: Summary of advanced topics
How intense or challenging were the activities?
Week 9: Home Practice
When you were active in a day, how much time did you spend being active?
Week 9: Home Practice
Nice work! Please share your answers with your coach in your next meeting. Together you can brainstorm ideas for increasing your activity.
Movement Spotlight/Revisiting Aerobic Exercise
Before we move to our next topic, let's revisit aerobic exercise, often called "Cardio." Aerobic exercise gets your heart rate up and helps build your stamina and endurance. It's good for your heart, breathing, energy, mood, stress, and sleep. Over the past few weeks, we hope you tried walking, swimming, biking, dancing, or other aerobic activities. Which ones did you enjoy most? Think about what made them enjoyable—where you were, who you were with, the time of day, or your mood at the start. Keep those thoughts in mind as you move to the next screen!
Movement Ideas Recap
Great work. We know increasing exercise is hard, especially with chronic pain. Give the ideas you just picked a try – these new tools in your toolbox might make this journey a little easier. Don't forget that your coach is here to help brainstorm ideas for challenges, too!
Week 9: Home Practice Summary
1. Aerobic exercise: Use pacing and spacing to increase your endurance for 2 days this week.
2. Choose one mindfulness practice: RAIN Meditation, Body Scan, or 3 Minute Breathing Space.
Congratulations!
Week 10
Welcome to Week 10
Week 10: Social Support and Connectedness
Week 10: Social Support and Movement
Week 10: Movement Spotlight Part 2
Week 10: Movement Spotlight Part 2
Week 10: Isolation and loneliness
That’s our movement spotlight for this week. As a reminder of something we covered in the beginning of the INSPIRE program, consider keeping track of the number of sets and reps you are doing for each strengthening exercise you are doing. When you keep track, it helps you to figure out what you might need to change to make sure exercise is working for you.
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 10: Concentric Circles Education
Week 10: Reflection Exercise
Week 10: Mindful Speaking and Listening
Week 10: Mindful Speaking Reflection
Week 10: Summary
Week 10: Formal Practice for the Mind
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Week 10: Formal Practice for the Mind
Week 10: Home Practice Summary
Choose any one for your mindfulness practice: Loving Kindness Meditation, RAIN Meditation, or Sleep Meditation.
For your Body Practice: 1. Exercise with at least one person from your social network twice this week. 2. Add a challenge to your strengthening exercises.
Week 10 Complete!
Keep up the great work this week! Always remember that you can go back to the formal and informal practice pages to get more practice throughout the week.
Week 11
Week 11: Welcome to Week 11
Week 11: Tree of Harmony
Week 11: What is a toolbox and how do you use it?
Week 11: Reacting vs Responding
Week 11: Skills Review
Week 11: Movement Spotlight exercises
Just to make sure we’re on the same page - and to have a little fun - let’s play a quick game. Pick which of these is a reaction and which is a response. To start, please click "Next".
Week 11: Movement Spotlight exercises
You get out of bed and immediately feel intense pain in your back. You get pretty angry, say a few curse words, and tell yourself you should just give up. Did you:
Week 11: Movement Spotlight exercises
Week 11: Movement Spotlight exercises
Your walking partner texts you and says they can't go walking today. You ask your sister to walk with you instead. Did you:
Week 11: Positive Emotions
Week 11: Gratitude
You have a painful leg cramp when you are at the playground with your granddaughter. You take a few deep breaths and start stretching your legs. Did you:
Week 11: Savoring
Week 11: Happiness and Joy
Week 11: Summary
Week 11: Home Practice
Body Home Practice
For this week’s Practice for the body, we want you to: Go to your favorites or the Body section of the INSPIRE app and try a few Yoga or Tai Chi videos that you haven’t done before. You can also try finding some videos online. Be sure to mark your favorites if you haven’t already!
We recommend you take a break and come back when you're ready. Remember, you have a whole week to complete this module.
Happiness and Joy
Reflection: Happiness and Joy
Envision how you can integrate happiness and joy into your daily routine as part of your chronic pain management strategy, noting small steps you can take toward a more fulfilling life. What could this look like for you?
Week 11: Home Practice Summary
- Try Yoga or Tai Chi videos in the Body section of the app that you haven't done before.
- Practice switching a negative coping strategy with movement.
- Continue your mind practice in the "Mind" section of the app.
- Practice the 3 Minute Breathing Space.
Week 11 Complete!
Keep up the great work!
Week 12
Week 12: Welcome to Week 12
Week 12: Your Pain Management Plan
Week 12: Mindfulness Review
Week 12: Mindfulness Review
Week 12: Revisiting Self-Care and Self-Compassion
Week 12: Exercise: Looking Ahead
Week 12: Find Your Community
Week 12: Final Video
12-Week INSPIRE Journey Complete!!
Congratulations on completing the 12-week INSPIRE Journey! Your dedication and commitment to improving your well-being are truly commendable. As you move forward, remember that the tools and strategies you've learned during this program are valuable resources to help you navigate the challenges of living with chronic pain. Each step you've taken has brought you closer to a healthier and more fulfilling life. If you have any questions or need further support on your journey, please don't hesitate to reach out to us at INSPIREstudy@ucsf.edu. We're here to provide guidance and assistance as you continue to manage your chronic pain and strive for greater well-being. Keep up the fantastic work, and know that you have the strength and resilience to face whatever comes your way. Best regards, Team INSPIRE
Affirmations
Deep Breathing
Visualization
A Brief Relaxation Exercise
Intro to self monitoring
List of movement and pleasant activites
Tips to stay safe
Adapting Movement for You
Week 3 Movement Spotlight: Strengthening
Week 3 Movement Spotlight: Stretching
Tips to Avoid Injury
Week 4 Yoga Home Practice (1)
Week 4 Yoga Home Practice (2)
Week 5 Movement Spotlight: Walking
Week 6 Movement Spotlight: Aerobic Exercise
Week 7 Movement Spotlight: Tai chi (1)
Week 7 Movement Spotlight: Tai chi (2)
Week 8 Skills Recap Movement
Week 8 Skills Recap Be More Active
Week 8 Movement Spotlight: Strengthening
Week 9: More about movement
Week 9: Intro baby steps, spacing/pacing
Week 9: Strategies for Managing Setbacks
Week 10: Social Support and Movement
Week 10 Movement Spotlight: Revising Strengthening
Week 10 Movement Spotlight: Revising Strengthening
Week 11 Movement Spotlight: Yoga and Tai Chi
Week 11 Movement Spotlight: Yoga and Tai Chi
Mindfulness of Breath
Connecting with your Body
Body Scan
Mindfulness of Body
RAIN Meditation
Sleep Meditation
Skills Recap: Mindfulness
Loving Kindness Meditation
Mindful Speaking and Listening
Mindful Communication Exercise
Mindfulness Review
Introduction to Home Practice and Mind Practices
Week 2: Thinking about Thinking
Week 2: Exercise 2: Thoughts about Pain
Week 2: Awareness of Thoughts
Week 2: Thinking about Thinking
Week 2: Brain Training: Thoughts
Week 2: Coping Statements
Week 4: The Lotus
Week 4: Getting out of your Head
Week 5: Cognitive Triangle
Week 5: ABC Model
Week 5: ABCD Exercise
Week 5: ABCD Home Practice
Week 5: Behaviors and Feelings
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
Week 6 Practice for the Mind: ABCD
Week 6: Thoughts about Movement
Week 6: Thought About Movement Exercise
Week 6: Habits of Mind and Movement
Week 6: Habits of Mind Exercise: Introduction
Week 7: Thoughts, Behavior, Emotions and Sleep
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
Week 8: Skills Recap: Behavior and Activities
Week 8: Skills Recap: Thought Skills
Week 8: Build Confidence
Week 9: Catastrophizing and Mindfulnes
Week 11: Gratitude
Week 11: Savoring
Week 11: Happiness and Joy
Quick Relief
Quick Relief
Pace breathing
Body
Tips to stay safe
Intro to self monitoring
Tips to stay safe
Adapting Movement for You
Week 3 Movement Spotlight: Strengthening
Week 3 Movement Spotlight: Stretching
Tips to Avoid Injury
Week 4 Yoga Home Practice (1)
Week 4 Yoga Home Practice (2)
Week 5 Movement Spotlight: Walking
Week 6 Movement Spotlight: Aerobic Exercise
Week 7 Movement Spotlight: Tai chi (1)
Week 7 Movement Spotlight: Tai chi (2)
Week 8 Skills Recap Movement
Week 8 Skills Recap Be More Active
Week 8 Movement Spotlight: Strengthening
Week 9: More about movement
Week 9: Intro baby steps, spacing/pacing
Week 9: Strategies for Managing Setbacks
Week 10 Movement Spotlight: Revising Strengthening
Week 10 Movement Spotlight: Revising Strengthening
Week 11 Movement Spotlight: Yoga and Tai Chi
Week 11 Movement Spotlight: Yoga and Tai Chi
Mindfulness
3 Minute Breathing Space
Mindfulness of Breath
Connecting with your Body
Body Scan
Mindfulness of Body
RAIN Meditation
Sleep Meditation
Skills Recap: Mindfulness
Loving Kindness Meditation
Mindful Speaking and Listening
Mindful Communication Exercise
Mindfulness Review
Introduction to Home Practice and Mind Practices
Thinking about Thinking
Week 2: Tending Your Garden
Week 2: Thinking about Thinking
Week 2: Exercise 2: Thoughts about Pain
Week 2: Awareness of Thoughts
Week 2: Thinking about Thinking
Week 2: Brain Training: Thoughts
Week 2: Coping Statements
Week 4: The Lotus
Week 4: Getting out of your Head
Week 5: Cognitive Triangle
Week 5: ABC Model
Week 5: ABCD Exercise
Week 5: ABCD Home Practice
Week 5: Behaviors and Feelings
Week 6: Habits of Mind and ABCD
Week 6: ABCD Exercise
Week 6 Practice for the Mind: ABCD
Week 6: Thoughts about Movement
Week 6: Thought About Movement Exercise
Week 6: Habits of Mind and Movement
Week 6: Habits of Mind Exercise: Introduction
Week 7: Thoughts, Behavior, Emotions and Sleep
Week 7: Sleep Reflection
Week 7: ABCD Home Practice for Insomnia
Week 8: Skills Recap: Behavior and Activities
Week 8: Skills Recap: Thought Skills
Week 8: Build Confidence
Week 9: Catastrophizing and Mindfulnes
Week 11: Gratitude
Week 11: Savoring
Week 11: Happiness and Joy
第1週
第1週:歡迎來到 INSPIRE的第一週！
第1週:培養向前邁進的最佳心態
第1週:第 1 課：思維、身體和慢性痛症
第1週:患者故事：黃女士的運動之旅
第1週:希望的證據
第1週:第二課：正念與冥想入門
第1週:患者故事：李先生的正念之旅 第二部分
第1週:應對技巧1：3分鐘呼吸空間
💡 記住，您可以在社區圖書館的公告欄上與他人分享您的技巧和智慧。您也可以向我們的專家提問任何關於疼痛管理的問題。只需將您的技巧或問題發送電子郵件至 InspireStudy@ucsf.edu。
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第1週:3 分鐘呼吸空間練習
第1週:討論 3 分鐘呼吸空間練習
第1週:居家練習—入門
第1週:基礎正念練習：呼吸
第1週:第 3 課：運動和活動入門
第1週:患者故事：黃女士的運動之旅 第二部分
第1週:運動練習入門
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第1週:自我監控練習-入門
第1週:總結
Movement Assessment: Question 2
問題2：平均而言，您每天花多少時間進行運動或活動？
Movement Assessment: Question 3
問題3：您如何評價您在運動或活動方面的經驗？（選擇一個）
Movement Assessment: Question 4
問題4：您喜歡哪種類型的運動？（選擇所有適用的）
第1週：居家練習總結
1. 每天嘗試進行一次「正念呼吸冥想」和「3 分鐘呼吸空間練習」。
2. 選擇一項動作活動：散步、瑜伽、強化訓練、太極、運動、其他！
3. 每天記錄活動量及心情評分（1–10）。
Congratulations!
做得好！您完成了計劃的第1週。繼續保持！
第2週
第2週:歡迎來到第 2 週
第2週:照料你的花園
第2週:正念深度探討
第2週:德米爾博士的正念之旅
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第2週:第1課：學習正念技巧
第2週:正念練習1：與我們的身體連結
第2週:正式練習2：身體正念
如果您喜歡上一個練習，我們邀請您練習一個更高級的冥想，稱為身體掃描。如果不喜歡，您可以跳過此影片。按「下一步」繼續。
身體掃描是一個30分鐘的核心正念練習。嘗試使用以下影片進行練習。您做得越多，進步越大。將其標記為收藏，以便輕鬆找到。
第2週:非正式練習
Choose one of the following: Body scan, Connecting with Your Body, Rain meditation
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第2週:思考您的想法簡介
第2週:李先生的故事
第2週:第一步：【意識您的想法】
第2週: 第二步： 思考的您的想法
第2週: 第三步：大腦訓練 - 想法
第2週: 應對語句
第2週:運動練習 1
第2週:總結
第2週: 居家練習
Week 2 Completed!
恭喜！不要忘記練習並記錄筆記帶給您的教練！
第3週
歡迎來到第 3 週！
第3週:物理治療師 - 運動
Remember, you can tap the heart at the bottom of the screen to save a video to your favorites: ❤️
第3週:第 1 課：運動教育第 1 部分
Your Movement Experience: Question 1
您進行這些運動/練習的強度如何？
Your Movement Experience: Question 2
您每週可以進行這些運動/練習多少天？
第3週:第 1 課：運動教育第 2 部分
第3週:第 1 課：肢體活動演示和練習
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第3週:第 1 課：肢體活動演示和練習
第3週:課程 2 整合心靈和運動第 1 部分
第3週:課程 2 整合心靈和運動:練習
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第3週:課程 2 整合心靈和運動第 2 部分
第 3 週：總結
第3週:居家練習: 運動練習
現在，讓我們嘗試一項正念活動來練習這些想法。這個影片是一個坐姿引導冥想，將幫助您專注於呼吸並聆聽您的身體。嘗試進行這個活動幾分鐘，即使您沒有完成整個練習。
第3週:居家練習: 正念練習
第3週：居家練習總結
1. 選擇一項運動盡可能多天進行：散步、騎自行車、跳舞、瑜珈、力量訓練、太極、競技體育、游泳、其它！
2. 練習「心靈與運動結合」影片。
3. 練習上週的3個正念練習。
第4週
第4週:歡迎來到第 4 週
第4週:蓮花
第4週:什麼是壓力和應對
第4週:壓力如何影響疼痛體驗
第4週:患者視頻
第4週:介紹應對技巧
第4週:應對技巧 #1 - 跳出你的思緒
第4週:應對技巧 #1 - 【跳出你的思緒】練習
第4週:應對技巧 #2 - 用你的身體對抗壓力
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第4週:應對技巧 #2 - 練習
第4週: 應對技巧 #2 瑜伽練習影片
第4週: 應對技巧 #2 瑜伽練習影片
第4週: 應對技巧 #2 身體練習
第4週:應對技巧 #3 - 減壓的正念練習
第4週:應對技巧 #3 - 【正式冥想RAIN】練習
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第4週:總結
第4週:居家練習【跳出思緒, 瑜珈, 冥想RAIN, FITT 】
第4週:居家練習【跳出思緒, 瑜珈, 冥想RAIN, FITT 】
提示1：記住，如果需要，您可以將任何冥想分成更小的部分。
提示2：務必嘗試其他冥想。其中一個一定會適合您！
第4週:居家練習【跳出思緒, 瑜珈, 冥想RAIN, FITT 】
第4週：居家練習總結
1. 應對技巧 #1：跳出你的思緒
2. 應對技巧 #2：本週至少嘗試瑜伽2天。
3. 應對技巧 #3：正式冥想RAIN練習
4. 使用 FITT 方法記錄運動（頻率、強度、類型、時間）。
第5週
歡迎來到第 5 週：想法和行為
第 5 週：認知三角形/ABC模型
第 5 週:了解你的ABC模型
第 5 週：患者視頻
第 5 週：居家練習【ABCD】
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 5 週：行為與感受
第 5 週：患者視頻
第 5 週：活動安排
第 5 週：總結
第 5 週：居家練習 【ABCD】
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 5 週：居家練習 【正念】
第5週：居家練習總結
1. 居家練習 ABCD：本週至少進行 3 次 ABCD 練習。
2. 居家練習正念：選擇一項：身體掃描、與身體連結、或正式冥想RAIN。
第6週
第 6 週: 患者故事
第 6 週: 思考習慣和ABCD
第 6 週：【ABCD】練習
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 6 週：關於運動的思考
第 6 週：練習【關於運動的思考】
第 6 週：思維與運動習慣
第 6 週：練習【思考習慣與運動】
第 6 週: 運動聚焦【有氧運動】
第 6 週：運動練習與總結
第 6 週: 總結
第 6 週：居家練習
第 6 週：居家練習
第7週
歡迎來到第 7 週：睡眠
第 7 週：關於睡眠的知識
第 7 週: 思想、行為、活動和失眠
第 7 週：睡眠評估
第 7 週：練習【睡眠反思】
第 7 週：運動聚焦【太極】 影片
第 7 週：患者故事
第 7 週：改善睡眠的行為
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 7 週：您的睡眠習慣
第 7 週：睡眠技巧
第 7 週：睡眠冥想
第 7 週：總結
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 7 週：居家練習
第 7 週：居家練習
第 7 週：居家練習
第 7 週：居家練習
第7週：居家練習總結
1. 至少在這週的兩天練習太極。
2. 練習ABCD模式幫助失眠。
3. 嘗試睡眠冥想練習。
第8週
歡迎來到第 8 週:變得更強壯
第 8 週：技能回顧【活動和運動】
第 8 週：技能回顧【行為與活動】
第 8 週：技能回顧【心靈技能】
第 8 週：技能回顧【思維技能】
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 8 週：建立信心
第 8 週：運動聚焦：力量鍛鍊
第 8 週：運動聚焦：力量鍛鍊影片
好的，這些問題是關於您的自信心，但不是關於您是否認為這些活動通常有效。讓我們更具體地了解運動，看看您目前對它能提供什麼的信念。回想一下您在過去幾週嘗試過的所有運動，並回答接下來幾個螢幕上的問題。
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 8 週：居家練習
第 8 週：居家練習
第 8 週：居家練習
第9週
歡迎來到第 9 週: 心靈與運動深度挖掘
第 9 週: 回顧【正念】
第 9 週：回顧【正念】：練習 1
Choose any one of the following exercises below for today’s mindfulness practice: 3 min breathing space, body scan, rain meditation
第 9 週：回顧【正念】：練習 1
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 9 週：回顧【正念】：練習 1
第 9 週：回顧【思考你的想法】
第 9 週：進階運動概念
第 9 週：一步一腳印和間格與節奏
第 9 週：管理挫折
我們已經介紹了許多可以改變您的運動和活動行為的方法。如果感覺信息量很大，這是正常的！請記住，您可以在這裡回顧任何內容，您的教練也在這裡幫助您。在接下來的幾個螢幕上，您將回答幾個關於您在過去2週的運動和活動情況的問題。
Movement Spotlight/Revisiting Aerobic Exercise
在進入下一個主題之前，讓我們回顧一下有氧運動，通常稱為「有氧」。有氧運動可以提高您的心率，有助於建立耐力。它對您的心臟、呼吸、能量、情緒、壓力和睡眠都有好處。
在過去幾週中，我們希望您嘗試了步行、游泳、騎車、跳舞或其他有氧活動。哪些最讓您喜歡？想想是什麼讓它們愉快——您在哪裡、和誰在一起、一天中的什麼時間，或者您開始時的情緒。在進入下一個螢幕時，請記住這些想法！
Movement Ideas Recap
做得好。我們知道增加運動量很難，尤其是對於慢性疼痛患者。試試您剛剛選擇的想法——這些工具箱中的新工具可能讓這段旅程更容易一些。不要忘記，您的教練在這裡幫助您討論挑戰的想法！
第9週：居家練習總結
1. 有氧運動：運用節奏和間隔提高耐力，本週兩天。
2. 選擇一項正念練習：正式冥想RAIN、身體掃描、或3分鐘呼吸空間練習。
Congratulations!
做得好！您完成了計劃的第1週。繼續保持！
第10週
歡迎來到第 10 週
第 10 週：社交支援和聯繫
第 10 週：社交支援與運動
第 10 週：運動聚焦【初學者肌力訓練】影片
第 10 週：運動聚焦【初學者肌力訓練】影片
第10週:孤立與孤獨
這就是本週的運動焦點。作為我們在INSPIRE計劃開始時介紹的提醒，考慮記錄您為每項強化練習做的組數和次數。當您記錄時，它幫助您找出可能需要改變的內容，以確保運動對您有效。
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 10 週：社交支援圈教育
第 10 週：練習反饋
第 10 週：用心說話和傾聽
第 10 週：正念溝通反思
第 10 週：總結
第 10 週：居家練習【思維】
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
第 10 週：居家練習【思維】
第10週：居家練習總結
本週思維練習，請選擇至少一項：靜心慈愛冥想、正式冥想RAIN、或睡眠冥想。
身體練習：1. 與社交網絡中至少一人一起鍛煉2次。2. 為強化練習增加挑戰。
Week 10 Complete!
本週繼續保持！記住，您可以隨時回到正式和非正式練習頁面在本週獲得更多練習。
第11週
歡迎來到第 11 週
第 11 週：和諧之樹
第 11 週：什麼是工具箱？
第 11 週：反應與應對
第 11 週：技能複習
第 11 週：運動焦點
第 11 週：正向情緒
第 11 週：正向情緒【品味】
第 11 週：幸福與快樂
第 11 週：總結
第 11 週：非正式練習
Body Home Practice
本週的身體練習，我們希望您能：去您的收藏或INSPIRE應用中的「身體」部分，嘗試幾個您以前沒有做過的瑜伽或太極影片。您也可以嘗試在網上尋找影片。如果還沒有的話，請務必標記您的收藏！
我們建議您休息一下，準備好後再回來繼續。記住，您有整整一週的時間來完成這個模塊。
Happiness and Joy
Reflection: Happiness and Joy
設想如何將幸福和快樂融入您的日常生活，作為慢性疼痛管理策略的一部分，注意您可以邁向更充實生活的小步驟。這對您來說可能是什麼樣子？
Week 11 Complete!
繼續保持！
第12週
歡迎來到12週
第 12 週：組合和回顧你的疼痛治療方案
第 12 週：回顧關鍵正念技能
第 12 週：回顧關鍵正念技能
第 12 週：照顧自己和自我同情
第 12 週：【展望未來】練習
第 12 週：尋找您的社區
第 12 週： 總結
12-Week INSPIRE Journey Complete!!
Congratulations on completing the 12-week INSPIRE Journey! Your dedication and commitment to improving your well-being are truly commendable. As you move forward, remember that the tools and strategies you've learned during this program are valuable resources to help you navigate the challenges of living with chronic pain. Each step you've taken has brought you closer to a healthier and more fulfilling life. If you have any questions or need further support on your journey, please don't hesitate to reach out to us at INSPIREstudy@ucsf.edu. We're here to provide guidance and assistance as you continue to manage your chronic pain and strive for greater well-being. Keep up the fantastic work, and know that you have the strength and resilience to face whatever comes your way. Best regards, Team INSPIRE
肯定語句
深呼吸
可視化冥想
簡短的放鬆練習
第1週自我監控練習-入門
第2週：運動練習
第2週：避免受傷小提示
第3週運動教育課程第 2 部分
第3週運動聚焦：力量鍛鍊
第3週運動聚焦：伸展
Tips to Avoid Injury
第4週：居家瑜珈練習1
第4週：居家瑜珈練習2
第 5 週運動聚焦：步行
第 6 週運動聚焦：有氧鍛鍊
第 7 週運動聚焦：太極1
第 7 週運動聚焦：太極2
第8週技能回顧：活動和運動
第8週技能回顧：更加活躍
第 8 週運動聚焦：力量鍛鍊
第9週：關於運動的更多
第9週：使用一步一腳印和間格與節
第9週：管理挫折
第10週：社交支援與運動
第10週：力量鍛鍊1
第10週：力量鍛鍊2
基礎正念練習：呼吸
與您的身體連結
身體掃描
身體正念
正式冥想RAIN練習
睡眠冥想
技能回顧：冥想
靜心慈愛冥想
用心說話和傾聽
用心溝通練習
第2週：思考您的想法
第2週：關於疼痛的思考
第2週：想法的意識
第2週：思考您的想法
第2週：大腦訓練：想法
第2週：應對語句
第4週：蓮花
第4週：跳出你的思緒
第5週：CBT三角形
第5週：ABC模型
第5週：ABCD練習
第5週：ABCD 居家練習
第5週：行為與感受
第6週：思考習慣和ABC
第6週：ABCD練習
第6週：思維練習: ABCD
第6週：關於運動的思考
第6週：練習【關於運動的思考】
第6週：思維與運動習慣
第6週：練習【思考習慣與運動】
第7週：思想、行為、活動和失眠
第7週：練習【睡眠反思】
第7週：失眠練習【ABCD】
第8週：技能回顧：行為與活動
第8週：技能回顧：思維技能
第8週：建立信心
第9週：災難化和正念
第11週：感恩
第11週：品味
第11週：幸福與快樂
快速緩解
快速緩解
調節呼吸
身體
第1週避免受傷小提示
第1週自我監控練習-入門
第2週：運動練習
第2週：避免受傷小提示
第3週運動教育課程第 2 部分
第3週運動聚焦：力量鍛鍊
第3週運動聚焦：伸展
第4週：居家瑜珈練習1
第4週：居家瑜珈練習2
第 5 週運動聚焦：步行
第 6 週運動聚焦：有氧鍛鍊
第 7 週運動聚焦：太極1
第 7 週運動聚焦：太極2
第8週技能回顧：活動和運動
第8週技能回顧：更加活躍
第 8 週運動聚焦：力量鍛鍊
第9週：關於運動的更多
第9週：使用一步一腳印和間格與節
第9週：管理挫折
第10週：社交支援與運動
第10週：力量鍛鍊1
第10週：力量鍛鍊2
第11週：運動聚焦：瑜珈和太極
第11週：運動聚焦：瑜珈和太極
正念
3分鐘呼吸空間
基礎正念練習：呼吸
與您的身體連結
身體掃描
身體正念
正式冥想RAIN練習
睡眠冥想
技能回顧：冥想
靜心慈愛冥想
用心說話和傾聽
用心溝通練習
回顧關鍵正念技能
居家練習與心靈修習入門
思考你的想法
第2週：照料你的花園
第2週：思考您的想法
第2週：關於疼痛的思考
第2週：想法的意識
第2週：思考您的想法
第2週：大腦訓練：想法
第2週：應對語句
第4週：蓮花
第4週：跳出你的思緒
第5週：CBT三角形
第5週：ABC模型
第5週：ABCD練習
第5週：ABCD 居家練習
第5週：行為與感受
第6週：思考習慣和ABC
第6週：ABCD練習
第6週：思維練習: ABCD
第6週：關於運動的思考
第6週：練習【關於運動的思考】
第6週：思維與運動習慣
第6週：練習【思考習慣與運動】
第7週：思想、行為、活動和失眠
第7週：練習【睡眠反思】
第7週：失眠練習【ABCD】
第8週：技能回顧：行為與活動
第8週：技能回顧：思維技能
第8週：建立信心
第9週：災難化和正念
第11週：感恩
第11週：品味
第11週：幸福與快樂
Semana 1
Bienvenido a la Semana 1!
Semana 1: Investigar y Colaborar Para Tener Éxito
Semana 1: Mente, Cuerpo y Dolor Crónico
Semana 1: Historia del Paciente: Benjamín
💡 Le recomendamos que tome un descanso y regrese a la aplicación cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 1: Historia del Paciente: Sofía
Semana 1: Evidencia y Esperanza
Semana 1: Introducción a la Atención Plena
Semana 1: Historia del Paciente: Benjamín Parte 2
Semana 1: Introduciendo Habilidad de Afrontamiento 1
💡 Recuerde que puede compartir sus consejos y sabiduría con otros en el tablón de anuncios en la sección Comunidad de la Biblioteca. También puede hacerle a nuestros expertos cualquier pregunta sobre el manejo del dolor. Simplemente envíe sus consejos o preguntas por correo electrónico a InspireStudy@ucsf.edu.
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 1: El Espacio de Respiración de 3 Minutos
Semana 1: Informe Sobre el Espacio de Respiración de 3 Minutos
Semana 1: Introducción a la Práctica en Casa
Semana 1: Practicas Formales e Informales de Atención Plena
💡 El Espacio de Respiración de 3 Minutos es un ejercicio rápido y fácil que puede hacer en casi cualquier lugar y momento. Es simple pero poderoso. Siga el video para intentarlo.
Semana 1: Practica Formal: Atención a la Respiración
Semana 1: Introducción al Movimiento y Actividades
Semana 1: Historia del Paciente: Sofía Parte 2
Semana 1: Práctica del Movimiento
Semana 1: Consejos para Mantenerse Seguro
💡 Asegúrese de tomar notas para compartir su experiencia con su apoyador.
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 1: El Auto-Monitoreo
Semana 1 Resumen
Semana 1: Practica en Casa
Para tener una idea de dónde está comenzando, nos gustaría hacerle algunas preguntas sobre su movimiento y actividades actuales.
Semana 1: Practica en Casa
Pregunta 1: Número de días en la última semana que hizo 30 minutos o más de ejercicio o actividades de movimiento:
Movement Assessment: Question 2
Pregunta 2: En promedio, ¿cuánto tiempo por día dedicó a actividades de movimiento o ejercicio?
Movement Assessment: Question 3
Pregunta 3: ¿Cómo calificaría su experiencia en ejercicio o actividad de movimiento? (Marque una casilla)
Movement Assessment: Question 4
Pregunta 4: ¿Qué tipos de movimientos le gustan o disfruta? (Marque todas las que apliquen)
Semana 1: Resumen de Práctica en Casa
1. Intenta la Meditación de Atención Plena en la Respiración y el Espacio de Respiración de 3 Minutos una vez al día.
2. Elige una actividad: Caminar, Yoga, Zumba, Tai chi, Deportes, ¡Otra!
3. Registra tu actividad y califica tu estado de ánimo (1–10).
Congratulations!
¡Buen trabajo! Completó la semana 1 del programa. ¡Siga así!
Semana 2
Semana 2: Bienvenido a la Semana 2
Semana 2: Cuidando tu Jardín
Semana 2: Profundizar la Atención Plena
Semana 2: La Experiencia de una Doctora Sobre la Atención Plena
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 2: Aprender Habilidades de Atención Plena
Semana 2: Conectando con Nuestros Cuerpos
Semana 2: Escaneo Corporal Guiado
Si le gustó el último ejercicio, le invitamos a practicar una meditación más avanzada llamada Escaneo Corporal. Si no, puede omitir este video. Presione "Siguiente" para continuar.
El Escaneo Corporal es un ejercicio central de atención plena de 30 minutos. Pruébelo con el video a continuación. Cuanto más lo haga, más mejorará. Márcalo como favorito para encontrarlo fácilmente.
Semana 2: Resumen de Atención Plena
Choose one of the following: Body scan, Connecting with Your Body, Rain meditation
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 2: Pensando Sobre Los Pensamientos Introducción
Semana 2: La Historia de Benjamín
Semana 2: Ejercicio de Pensamientos Sobre el Dolor
💡 ¿Tiene alguna pregunta o se siente atascado? Siempre puede comunicarse con nuestro coordinador del estudio para obtener más ayuda. Envíe un correo electrónico a Inspirestudy@ucsf.edu.
Semana 2: Paso 1: Conciencia de Los Pensamientos
Semana 2: Paso 2: Pensar Sobre Los Pensamientos
Semana 2: Paso 3: Repensar Tus Pensamientos
Semana 2: Repensar Los Pensamientos con Afirmaciones de Afrontamiento
Semana 2: Práctica en Casa de Movimiento
Semana 2: Resumen
Semana 2: Práctica en Casa
Semana 2: Resumen de Práctica en Casa
1. Haz el Ejercicio de Respiración de 3 Minutos una vez al día.
2. Registra tu actividad y califica tu estado de ánimo (1–10).
3. Prueba una actividad de movimiento y una actividad placentera.
Week 2 Completed!
¡Felicitaciones! ¡No olvide practicar y tomar notas para llevar a su apoyador!
Semana 3
Introducción a la Semana 3
Semana 3: Un Fisioterapeuta - Movimiento
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Semana 3: Descargo de Responsabilidad/Advertencia de Seguridad
La transcripción de audio está a continuación cuando vea las gafas de lectura: 👓
Semana 3: Relación de Movimiento y Dolor
Semana 3: Relación de Movimiento y Dolor
¿Qué tan intensa puede hacer estos movimientos/ejercicios?
Semana 3: Relación de Movimiento y Dolor
¿Cuántos días por semana puede hacer estos movimientos/ejercicios?
Semana 3: Adaptando el Movimiento Para Ti
Semana 3: Destacando el Movimiento y Ejercicio
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 3: Destacando el Movimiento y Ejercicio
Semana 3: Integración de la Mente y el Movimiento
Semana 3: Integración de la Mente y el Movimiento: Practica
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 3: La Atención Plena Para Actividades Diarias
Semana 3: Meditación de Movimiento Sentado
Siga el video para practicar conectarse con su cuerpo a través del movimiento. Use esta práctica en cualquier momento para reunir su atención y sentirse más presente en el movimiento consciente.
Semana 3: Resumen
Semana 3: Práctica de Movimiento
Ahora, probemos una actividad de atención plena para practicar estas ideas. Este video es una meditación guiada sentada que le ayudará a enfocarse en la respiración y escuchar a su cuerpo. Tómese unos minutos para intentar la actividad, aunque no termine todo.
Semana 3: Práctica de Atención Plena
Semana 3: Resumen de Práctica en Casa
Para tu práctica de atención plena, repite las 3 prácticas semanales que intentaste la semana pasada.
Semana 4
Semana 4: Bienvenido a la Semana 4
Semana 4: La Flor de Loto
Semana 4: ¿Qué son el Estrés y la Adaptación?
Semana 4: ¿Como el Estrés Tiene Conexión al Dolor?
Semana 4: Video de un Paciente
Semana 4: Introducción a las Habilidades de Adaptación
Semana 4: Habilidad de Adaptación #1 - Salir de tu Cabeza
Semana 4: Habilidad de Adaptación #1 - Práctica
Semana 4: Habilidad de Afrontamiento #2 - Usando tu Cuerpo Para Combatir el Estrés
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 4: Habilidad de Adaptación #2 - Práctica
Semana 4: Videos Para Practicar el Yoga
Semana 4: Videos Para Practicar el Yoga
Semana 4: Práctica en Casa Para el Cuerpo
Semana 4: Habilidad de Afrontamiento #3 - Atención Plena y Estrés
Semana 4: Meditación RAIN
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 4: Resumen de esta semana
Semana 4: Práctica en Casa
Semana 4: Práctica en Casa
Consejo 1: Recuerde que puede dividir cualquier meditación en partes más pequeñas si es necesario.
Consejo 2: ¡Asegúrese de probar otras meditaciones también. ¡Una seguramente le quedará bien!
Semana 4: Práctica en Casa
Semana 4: Resumen de Práctica en Casa
Habilidad #1: El Ejercicio de Nombrar 3 Cosas
Habilidad #2: Yoga al menos 2 días esta semana.
Habilidad #3: Meditación RAIN
Registra tu ejercicio usando FITT.
Semana 5
Bienvenidos a la Semana 5: Pensamientos y Comportamientos
Semana 5: Triángulo de la TCC
Semana 5: El Modelo APC
Semana 5: Historia del Paciente
Semana 5: Ejercicio APCD
Puede encontrar todos los ejercicios mentales haciendo clic en el ícono de Mente a continuación.
Semana 5: APCD Práctica en Casa
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 5: Comportamientos y Sentimientos
Semana 5: Historia del Paciente
Semana 5: Ejercicio de Programar tus Actividades
Semana 5: Resumen
Semana 5: APCD Tarea
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 5: Práctica en Casa de Atención Plena
Semana 5: Resumen de Práctica en Casa
Atención Plena: Elige uno: Escaneo Corporal, Conectando con tu Cuerpo, o Meditación RAIN.
Semana 6
Bienvenido a la Semana 6: Dominando los Pensamientos
Agenda:
1. Hábitos de la Mente y ABC 2. Pensamientos sobre el Movimiento
Semana 6: Historia del Paciente
Semana 6: Habitos de la Mente y APCD
Semana 6: El Ejercicio APCD
Puede encontrar todos los ejercicios mentales haciendo clic en el ícono de Mente a continuación.
Semana 6: Práctica Para la Mente: APCD
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 6: Pensamientos Sobre el Movimiento
Semana 6: Ejercicio de Reflexión Sobre el Movimiento
Semana 6: Los Hábitos Mentales y el Movimiento
Semana 6: Introducion al Ejercicio de Hábitos de la Mente
Semana 6: Enfoque en el Movimiento: Ejercicio Aeróbico
Semana 6: Práctica en Casa: Movimiento
Semana 6: Resumen
Semana 6: Práctica en Casa
Semana 6: Práctica en Casa
Semana 6: Resumen de Práctica en Casa
1. Intenta el Ejercicio de APCD.
2. 10 minutos de ejercicio aeróbico al menos dos veces esta semana.
3. Practica la Meditación del Escaneo Corporal.
Semana 7
Semana 7: Bienvenidos a la Semana 7: Dormir Mejor
Semana 7: Aprendiendo Sobre el Sueño
Semana 7: Pensamientos, Comportamientos, Movimiento y Sueño
Semana 7: Evaluación del Sueño
Semana 7: Reflexión Sobre el Sueño
Semana 7: ABCD Práctica en Casa Para el Insomnio
¿Cuántas horas de sueño suele dormir por noche?
Semana 7: Tratamientos Para el Insomnio
¿Cuánto tiempo le suele tomar quedarse dormido (en minutos)?
Semana 7: Enfoque de Movimiento: Tai Chi
¿Con qué frecuencia se despierta durante la noche?
Semana 7: Enfoque de Ejercicios Para Movimiento
¿Qué tan descansado se siente cuando se despierta por la mañana?
Semana 7: Enfoque de Ejercicios Para Movimiento
Semana 7: Video del Paciente
Semana 7: Comportamientos Para Mejorar el Sueño
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 7: Ejercicio de Tus Hábitos de Sueño
Semana 7: Consejos Para Dormir Mejor
Semana 7: Práctica de Meditacion Para Dormir
Semana 7: Resumen
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 7: Práctica en Casa
Semana 7: Práctica en Casa
Semana 7: Práctica en Casa
Semana 7: Práctica en Casa
Semana 7: Resumen de Práctica en Casa
1. Practica Tai Chi al menos dos días esta semana.
2. Practica el ejercicio APCD para el insomnio.
3. Prueba la meditación para dormir.
Semana 8
Semana 8: Volviéndonos Más Fuertes
Semana 8: Resumen de Habilidades: Movimiento
Resumen de Habilidades: Ser Mas Activos
Semana 8: Resumen de Habilidades: La Atencion Plena
Semana 8: Resumen de Habilidades: Pensar Sobre Pensar
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 8: Construir la Confianza
Semana 8: Creando la Confianza Propia
Para las siguientes preguntas, califique su confianza en sí mismo, donde 0 significa que no estoy nada seguro de poder hacer eso y 10 significa que estoy completamente seguro. Lleve un registro de sus puntuaciones y súmelas al final.
Semana 8: La Historia de Sonya
Puedo hacer al menos 10 minutos de ejercicio ligero (p.ej. caminar) la mayoría de los días.
Semana 8: La Autocompasión
Puedo aumentar gradualmente la intensidad de mi ejercicio.
Semana 8: Práctica en Casa Meditación de Bondad Amorosa
Puedo mantenerme activo incluso en los días en que tengo más dolor.
Semana 8: Enfoque de Movimiento: Fortalecimiento
Puedo mantener mi rutina de ejercicios durante los próximos 3 meses.
Semana 8: Enfoque de Movimiento: Fortalecimiento
Semana 8: Enfoque de Movimiento: Ejercicios
Bien, esas preguntas eran sobre su confianza en sí mismo, pero no sobre si cree que esas actividades son efectivas en general. Seamos más específicos sobre el movimiento y veamos sus creencias actuales sobre lo que puede ofrecer. Piense en todo el ejercicio y movimiento que ha probado en las últimas semanas y responda las preguntas en las siguientes pantallas.
Semana 8: Enfoque de Movimiento: Ejercicios
En una escala del 1 al 10, ¿qué tan probable es que el ejercicio y el movimiento sean útiles para su dolor crónico?
Semana 8: Resumen
¿Qué tan seguro está de que puede hacer los ejercicios o movimientos que ayudarán a su dolor?
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 8: Práctica en Casa
Semana 8: Práctica en Casa
Semana 8: Práctica en Casa
Semana 8: Resumen de Práctica en Casa
Intenta ejercicios de fortalecimiento dos días esta semana. ¡Comienza despacio!
Para la práctica mental, intenta la Meditación de Bondad Amorosa al menos una vez.
Semana 9
Bienvenidos a la Semana 9: Atención Plena y Movimiento: Exploración Profunda #3
Semana 9: Lección 1: Revisitando la Atención Plena
Semana 9: Ejercicio 1: Practicar uno de estas estrategias
Choose any one of the following exercises below for today’s mindfulness practice: 3 min breathing space, body scan, rain meditation
Semana 9: Ejercicio 1: Practicar uno de estas estrategias
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 9: Ejercicio 1: Practicar uno de estas estrategias
Semana 9: Ejercicio 2: Catastrofismo y Atención Plena
Semana 9: Más Sobre el Movimiento
Semana 9: Introducción a Pasos Pequeños, Ritmo/Espaciado
Semana 9: Usando Estas Estrategias Para Manejar Retrocesos
Hemos cubierto muchas formas en que puede cambiar sus comportamientos de ejercicio y movimiento. ¡Está bien si siente que es mucho! Solo recuerde que puede revisar cualquier cosa aquí y su apoyador está aquí para ayudar. Además de darle información, sabemos que es útil ver cómo podría encajar para usted y su programa de manejo del dolor crónico. En las siguientes pantallas, responderá algunas preguntas sobre sus actividades de ejercicio y movimiento en las últimas 2 semanas.
Semana 9: Ejercicio 3: Movimiento (Marco)
Over the past 2 weeks, how many days per week were you being active?
Semana 9: Resumen de Temas Avanzados
How intense or challenging were the activities?
Semana 9: Práctica en Casa
When you were active in a day, how much time did you spend being active?
Semana 9: Práctica en Casa
¡Buen trabajo! Comparta sus respuestas con su apoyador en su próxima reunión. Juntos pueden generar ideas para aumentar su actividad.
Movement Spotlight/Revisiting Aerobic Exercise
Antes de pasar a nuestro próximo tema, revisemos el ejercicio aeróbico, a menudo llamado "Cardio". El ejercicio aeróbico aumenta su frecuencia cardíaca y ayuda a desarrollar su resistencia. Es bueno para su corazón, respiración, energía, estado de ánimo, estrés y sueño.
En las últimas semanas, esperamos que haya probado caminar, nadar, andar en bicicleta, bailar u otras actividades aeróbicas. ¿Cuáles disfrutó más? Piense en qué las hizo agradables: dónde estaba, con quién, la hora del día o su estado de ánimo al comenzar. ¡Tenga esos pensamientos en mente al pasar a la siguiente pantalla!
Movement Ideas Recap
Buen trabajo. Sabemos que aumentar el ejercicio es difícil, especialmente con dolor crónico. Pruebe las ideas que acaba de elegir: estas nuevas herramientas en su caja de herramientas podrían hacer este viaje un poco más fácil. No olvide que su apoyador está aquí para ayudar a generar ideas para los desafíos.
Semana 9: Resumen de Práctica en Casa
1. Ejercicio aeróbico: Usa el ritmo y el espaciado 2 días esta semana.
2. Elige una práctica de atención plena: Meditación RAIN, Escaneo Corporal, o Espacio de 3 Minutos.
Congratulations!
¡Buen trabajo! Completó la semana 1 del programa. ¡Siga así!
Semana 10
Bienvenido a la Semana 10
Semana 10: El Apoyo Social y la Conexión
Semana 10: El Apoyo Social y el Movimiento
Semana 10: Enfoque de Movimiento Parte 2
Semana 10: Enfoque de Movimiento Parte 2
Semana 10: Aislamiento y Soledad
Ese es nuestro enfoque de movimiento para esta semana. Como recordatorio de algo que cubrimos al comienzo del programa INSPIRE, considere llevar un registro del número de series y repeticiones que hace para cada ejercicio de fortalecimiento. Cuando lleva un registro, le ayuda a descubrir qué podría necesitar cambiar para asegurarse de que el ejercicio funcione para usted.
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 10: Educación de Círculos Concéntricos
Semana 10: Ejercicio de Reflexión
Semana 10: Hablar y Escuchar Conscientemente
Semana 10: Reflexión de Hablar y Escuchar Conscientemente
Semana 10 Resumen
Semana 10: Práctica Formal Para la Mente
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Semana 10: Práctica Formal Para la Mente
Semana 10: Resumen de Práctica en Casa
Elige cualquiera para tu práctica de atención plena: Meditación de Bondad Amorosa, RAIN, o Meditación Para Dormir.
Week 10 Complete!
¡Siga así esta semana! Recuerde siempre que puede volver a las páginas de práctica formal e informal para obtener más práctica durante la semana.
Semana 11
Semana 11: Bienvenido a la semana 11
Semana 11: El Árbol de la Armonía
Semana 11: ¿Qué es una aja de herramientas y cómo se utiliza?
Semana 11: Reaccionar vs Responder
Semana 11: Revisión de Habilidades
Semana 11: Enfoque de Movimiento
Para asegurarnos de que estamos en la misma página, y para divertirnos un poco, juguemos un juego rápido. Elija cuál de estas es una reacción y cuál es una respuesta. Para comenzar, haga clic en "Siguiente".
Semana 11: Enfoque de Movimiento
Se levanta de la cama e inmediatamente siente un dolor intenso en la espalda. Se enoja bastante, dice algunas malas palabras y se dice que debería rendirse. ¿Usted:
Semana 11: Enfoque de Ejercicios para el Movimiento
Semana 11: Enfoque de Ejercicios para el Movimiento
Su compañero de caminata le manda un mensaje diciendo que no puede ir a caminar hoy. Le pide a su hermana que camine con usted en su lugar. ¿Usted:
Semana 11: Emociones Positivas
Semana 11: Gratitud
Tiene un calambre doloroso en la pierna cuando está en el parque con su nieta. Respira profundamente varias veces y comienza a estirar las piernas. ¿Usted:
Semana 11: Saborear
Semana 11: Felicidad y Alegría
Semana 11: Resumen
Semana 11: Práctica en Casa
Body Home Practice
Para la Práctica Corporal de esta semana, queremos que: Vaya a sus favoritos o a la sección Cuerpo de la aplicación INSPIRE y pruebe algunos videos de Yoga o Tai Chi que no haya hecho antes. También puede intentar encontrar algunos videos en línea. ¡Asegúrese de marcar sus favoritos si aún no lo ha hecho!
Le recomendamos que tome un descanso y regrese cuando esté listo. Recuerde, tiene toda una semana para completar este módulo.
Happiness and Joy
Reflection: Happiness and Joy
Imagine cómo puede integrar la felicidad y la alegría en su rutina diaria como parte de su estrategia de manejo del dolor crónico, notando los pequeños pasos que puede tomar hacia una vida más plena. ¿Cómo podría verse esto para usted?
Semana 11: Resumen de Práctica en Casa
- Prueba videos de Yoga o Tai Chi en la sección Cuerpo que no hayas hecho antes.
- Practica reemplazar una estrategia negativa de afrontamiento por el movimiento.
- Continúa tu práctica mental en la sección "Mente".
- Practica el Espacio de Respiración de 3 Minutos.
Week 11 Complete!
¡Siga así!
Semana 12
Semana 12: Bienvenido a la Semana 12
Semana 12: Tu Plan de Manejo del Dolor
Semana 12: Revisión de la Atención Plena
Semana 12: Revisión de la Atención Plena
Semana 12: Revisando Cuidado Personal y Autocompasión
Semana 12: Mirando Hacia el Futuro
Semana 12: Encuentra tu Comunidad
Semana 12: Vídeo Final
12-Week INSPIRE Journey Complete!!
Congratulations on completing the 12-week INSPIRE Journey! Your dedication and commitment to improving your well-being are truly commendable. As you move forward, remember that the tools and strategies you've learned during this program are valuable resources to help you navigate the challenges of living with chronic pain. Each step you've taken has brought you closer to a healthier and more fulfilling life. If you have any questions or need further support on your journey, please don't hesitate to reach out to us at INSPIREstudy@ucsf.edu. We're here to provide guidance and assistance as you continue to manage your chronic pain and strive for greater well-being. Keep up the fantastic work, and know that you have the strength and resilience to face whatever comes your way. Best regards, Team INSPIRE