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When most people hear “exercise,” they picture running, lifting weights, or spending hours at the gym.That’s not what we...
03/11/2026

When most people hear “exercise,” they picture running, lifting weights, or spending hours at the gym.

That’s not what we’re talking about in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP).

In chronic pain management, exercise often means:
✔ Gentle stretching
✔ Short walks
✔ Light mobility work
✔ Slow, graded strengthening

For many people, movement feels scary. Sometimes the activity that caused the original injury becomes associated with danger. It makes sense that your brain would start labeling movement as a threat.

But chronic pain often involves a sensitized nervous system — not ongoing damage.

Gentle, structured movement helps rebuild safety and strength over time.

📖 Read more about how exercise is approached in CBT-CP here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for more chronic pain education

You’ve probably been told to “just exercise” for your chronic pain.And you may have thought: absolutely not.Let’s separa...
03/10/2026

You’ve probably been told to “just exercise” for your chronic pain.

And you may have thought: absolutely not.

Let’s separate myth from reality in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP).

🚫 Myth: Exercise will increase pain.
🚫 Myth: It has to be intense to matter.
🚫 Myth: Movement will cause more damage.

✅ Reality: Motion is lotion.
✅ Reality: Underactivity can actually increase pain sensitivity.
✅ Reality: Starting with one minute counts.

Chronic pain often involves nervous system sensitization. Gentle, graded movement helps calm that system over time.

This isn’t about running marathons. It’s about rebuilding trust with your body.

📖 Read the full blog on CBT-CP Sessions 3 & 4 here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for more chronic pain education

In Session 4 of Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), we focus on two key strategies:✔ Gradual exercis...
03/09/2026

In Session 4 of Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), we focus on two key strategies:

✔ Gradual exercise
✔ Behavioral pacing

Many people with chronic pain fall into one of two patterns:
• Underactivity (avoiding movement out of fear of pain)
• Overactivity (doing too much on “good” days and crashing after)

CBT-CP helps break that cycle by:
• Introducing structured, gradual movement
• Using time-based pacing instead of pain-based stopping
• Increasing activity tolerance slowly and intentionally

The goal isn’t pushing through pain.
The goal is building consistency.

📖 Read the full breakdown of Sessions 3 & 4 here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for the next CBT-CP skill deep dive

SMART goals aren’t cookie-cutter therapy.In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), SMART goals help tur...
03/06/2026

SMART goals aren’t cookie-cutter therapy.

In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), SMART goals help turn vague hopes into concrete action.

Specific.
Measurable.
Attainable.
Realistic.
Time-bound.

“Feel better” is vague.
“Walk for 3 minutes, 3x per week for two weeks” is actionable.

Structure doesn’t limit you — it helps you move forward.

📖 Read the full breakdown here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for the next CBT-CP session focus

“I can’t imagine anything being different.”If you’ve been living with chronic pain for years, that feeling makes sense.W...
03/05/2026

“I can’t imagine anything being different.”

If you’ve been living with chronic pain for years, that feeling makes sense.

When you’ve been stuck in survival mode, it’s hard to picture change.

In CBT-CP, we slow down. We look at your values. We explore what matters. And we build goals from there.

You don’t need to see the whole staircase. Just the next step.

📖 Read more about the goal-setting process here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

➕ Follow for the next CBT-CP breakdown

“My goal is just to not have pain.”I hear this all the time. And it makes sense.But chronic pain is chronic. That means ...
03/04/2026

“My goal is just to not have pain.”

I hear this all the time. And it makes sense.

But chronic pain is chronic. That means I can’t promise a magic 0/10 pain score.

What we can do in Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) is build a life that doesn’t revolve around pain.

Your goals might include:
✔ Playing with your grandkids
✔ Taking a short walk
✔ Feeling less stuck
✔ Reconnecting with something meaningful

Pain may still exist. But it doesn’t have to run the show.

📖 Read the full blog here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

👉 Share with someone who feels defeated
➕ Follow for the next CBT-CP breakdown

Why set goals in therapy for chronic pain?Because without direction, we spin our wheels.In Cognitive Behavioral Therapy ...
03/03/2026

Why set goals in therapy for chronic pain?

Because without direction, we spin our wheels.

In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP), Session 3 focuses on identifying where you actually want change to happen.

If nothing changes… nothing changes.

Goal setting isn’t about forcing positivity. It’s about building a path forward — even if that path is small.

You don’t have to know the entire future. You just need a direction.

📖 Read the full breakdown of CBT-CP Sessions 3 & 4 here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

👉 Share with someone feeling stuck
👉 Follow for the next part of the CBT-CP series

Chronic pain doesn’t just affect your body — it affects your goals, routines, and identity.In Cognitive Behavioral Thera...
03/02/2026

Chronic pain doesn’t just affect your body — it affects your goals, routines, and identity.

In Cognitive Behavioral Therapy for Chronic Pain (CBT-CP) Sessions 3 & 4, Dr. Christina Pimble breaks down:
✔ Why goal setting actually matters
✔ How SMART goals work (without being cookie cutter)
✔ The truth about exercise and chronic pain (“motion is lotion”)
✔ How pacing prevents the overactivity crash cycle

Let’s be clear: we can’t promise a 0/10 pain score. But we can help you build a life that doesn’t revolve around pain.

If you’ve ever thought, “I can’t imagine anything being different,” this blog is for you.

🔗 Read the full breakdown here: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-3-and-4

👉 Share with someone navigating chronic pain
👉 Follow along — we’re breaking down the rest of CBT-CP next

Two sessions into CBT for Chronic Pain, and we’ve already laid important groundwork. Session 1 focuses on understanding ...
02/27/2026

Two sessions into CBT for Chronic Pain, and we’ve already laid important groundwork.

Session 1 focuses on understanding your pain story. Session 2 helps you understand how pain, thoughts, emotions, and behavior interact. And the truth is — we’re just getting started. CBT-CP is flexible. We can slow down, spend more time where it’s needed, and tailor treatment to what matters most to you. Want to keep learning how CBT-CP works? Follow along as I break down each session in this series. Ready to get started now? Schedule a consult today. You can also begin practicing skills by downloading the free Pain Coach app.

https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-1-and-2

Chronic pain is rarely influenced by just one thing. Degenerative changes, muscle tension, stress, mood, activity patter...
02/27/2026

Chronic pain is rarely influenced by just one thing.

Degenerative changes, muscle tension, stress, mood, activity patterns, and social isolation can all play a role. Some of these may apply to you, some may not — and you may have additional factors that matter more. In CBT for Chronic Pain, we work together to identify which pieces are most important for you to focus on, based on what you want your life to look like. Whether that’s getting through a workday, spending time with friends, or watching your child play a sport, the goal is to help you get back to what matters.

👉 Read more in the blog: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-1-and-2

Think about your first thought on a bad pain day. It’s probably not kind, hopeful, or motivating. Thoughts like “I can’t...
02/26/2026

Think about your first thought on a bad pain day. It’s probably not kind, hopeful, or motivating.

Thoughts like “I can’t do this again” or “why is this happening to me” are common — and incredibly unhelpful. Those thoughts fuel difficult emotions like frustration, sadness, and overwhelm. Then those emotions make it harder to engage in life, relationships, and activities. Over time, this cycle can increase distress and pain. CBT for Chronic Pain focuses on identifying and changing these patterns so pain stops running the show.

👉 Read more in the blog: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-1-and-2

Chronic pain isn’t just about what’s happening in your body. Yes, medical concerns and pain matter — but so do your thou...
02/25/2026

Chronic pain isn’t just about what’s happening in your body.

Yes, medical concerns and pain matter — but so do your thoughts, emotions, relationships, work, and daily activities. In CBT for Chronic Pain, we look at the full picture: biological factors that contribute to pain, psychological factors that can keep pain going, and social factors that can make pain harder to manage. Understanding these layers helps us identify where meaningful change is possible.

👉 Read more in the blog: https://teletherapymaryland.com/cognitive-behavioral-therapy-for-chronic-pain-unpacking-the-basics-sessions-1-and-2

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I am opening a private practice using telemental health. I use a secure platform to have video sessions with people in the (private) setting of their choice. There are no apps to download, no passwords to remember. It is as simple as receiving a text message on your smart phone and clicking a link. I venture to say it is easier than FaceTime or Skype. I have openings in the evenings to help accommodate busy schedules. I accept BlueCross and self pay. I work with individuals going through all types of struggle, I have a strong background in trauma, addiction, and veteran (and veteran family) support.