Somatic tracking is one of the most powerful tools in Pain Reprocessing Therapy (PRT).
If you’ve ever asked, “What should I do when my pain flares up?” this guide is for you.
Somatic tracking helps you shift from fear to curiosity in the moment, teaching your brain that your symptoms, although uncomfortable, are not dangerous.
What Is Somatic Tracking?
Somatic tracking is a core technique in PRT that involves mindfulness, safety reappraisal, and positive affect. Try noticing a sensation without judgment, fear, or desired outcome. You’re not trying to fix the pain, because there is nothing to fix. You’re not trying to change the pain, because there is nothing to change. You’re simply observing from a place of interest and curiosity, gaining familiarity and comfort with the sensation. Next, communicate safety to remind yourself that you are not in danger and the identified sensation is not actually dangerous. To find an authentic safety message, consider drawing on an evidence list—noting every time your pain behaves in a way structural pain would not. Finally, do anything you can to induce a positive emotional state and watch the sensation with lightness and ease rather than intensity.
This gives your brain new information: “This sensation isn’t dangerous. I don’t need to sound the alarm.”
Why It Works
Chronic pain often stems from a hypersensitive nervous system misinterpreting safe signals as threatening. Somatic tracking trains the brain to reclassify these signals as safe, reducing the need to produce a danger signal.
👉 Related: The Pain-Fear Cycle
A message from our founder: A chronic foot pain patient was preparing for a fourth elective surgery before finding PRT. To manage pain, he tended to stay off his feet as much as possible. As the pain had mostly subsided from minimal impact to the foot, the patient decided to take a walk to make sure his pain was indeed still there and that surgery was the right path. He described wanting the pain to come on, almost excited to feel the sensation again, so he could reassure himself before surgery. And funny enough, the pain never did appear. The patient had always approached his pain with trepidation, preoccupation, and worry. Shifting this perspective to an empowered, “bring it on” stance cut the fuel for the pain entirely—fear.
How to Practice Somatic Tracking
Here’s a simple step-by-step you can use the next time pain shows up:
1. Find a quiet moment
You can sit or lie down—make yourself comfortable and start by taking a few deep breaths.
2. Bring your attention to the sensation that is calling out to you
Gently notice the pain and do your best to breathe into it without bracing or trying to escape it. Get curious: Where is it? What does it feel like? Is it sharp, dull, or pulsing? Is it pinpointed or widespread? Is it stagnant or moving?
3. Add a note of safety
Remind yourself that pain is a protective response, not a sign of damage. You might say, “This is uncomfortable, but not harmful.” “My body is safe.” “I know this sensation is an inaccurate reflection of damage.” “This is temporary”.
4. Induce positive affect
What helps you feel safe? Positive memories, something you are looking forward to, the sensation of your breath coming in and out? Perhaps holding a soft blanket, petting your dog or cat, or smelling a scented candle.
5. Repeat over time
The brain changes through repetition. Every time you do this, you’re teaching your nervous system a new response.
More on this in: How PRT Helps You Unlearn Chronic Pain
What to Expect
Somatic tracking isn’t about making pain disappear in the moment. It’s about changing your brain’s relationship with pain by altering your automatic reaction and response.
A message from our founder: This work is not just about the techniques, but your energy and messaging behind the tools you practice. Take a look at your mindset. What the primitive brain needs most is authentic feelings of self-love, support, and safety. The source of motivation matters: Are you implementing a technique because you think you’re supposed to, or is it due to increased pressure? When you struggle with a technique, are you beating yourself up with more criticism?
Common Pitfalls
Here are a few things to watch for:
- Don’t chase outcomes. This may sound counterintuitive, but if you’re only somatic tracking to eliminate pain, you are reinforcing that the pain is problematic and dangerous.
- Don’t force it. You don’t need to “fix it”. Go slowly and gently.
- Give yourself a break. You don’t have to push through. If pain or somatic tracking becomes too overwhelming, do something that feels good or manage your pain in the moment, the best way you know how. Your job is to meet yourself with compassion.
Read: Glossary of PRT Terms for definitions of key concepts like outcome independence, pain-fear cycle, and somatic tracking.
When It Helps Most
Somatic tracking is especially helpful:
- When pain intensity is low-medium
- Before and during triggering situations
- As part of a daily nervous system regulation routine
The more consistently you use it, the more your brain learns safety.
Ready to Try It?
You don’t have to master this alone. Our Healing Workshops and 1-on-1 sessions can guide you with warmth, support, and clarity.