Christina Janiga Psychotherapy - Blog
This blog is not a substitute for therapy, but provides evidence-based education for the purpose of self-help and information.
Understanding chronic pain through habits, routines & rituals: A mind-body conversation with Natalie St-Denis
As an EMDR therapist, psychotherapist, and physiotherapist, Natalie St-Denis helps people understand how the body holds onto past experiences, and how true healing from chronic pain requires both emotional processing and physical reconnection.
Natalie St-Denis was asked to be a guest on the Habit Thrive podcast: Understanding chronic pain through habits, routines & rituals: A mind-body conversation with Natalie St-Denis
Lorrie Mickelson, the creator of The Habit Thrive Podcast is a Yoga & Pilates Teacher, Physical Education Grad, Personal Trainer, Wellness Coach, and a proud HabitGuru.
The Habit Thrive Podcast made the top 100 (out of millions they say in the information) on the platform GoodPods. Also in the top 100 along with others such as Oprah, Mel Robbins and Brene Brown.
In the podcast, Natalie shares her knowledge, research, and experience with understanding chronic pain.
- The overlap of psychotherapy and physiotherapy understanding of chronic pain
- Seasonal patterns with chronic pain
- What really happens in the brain with chronic pain?
- How we can get creative with chronic pain.
- Coping strategies and techniques for chronic pain.
- Utilizing mind-body approach of — just noticing.
- Perceived barriers with understanding chronic pain
Understanding Chronic Pain: A Psychotherapy & Physiotherapy Perspective
Many women Natalie St-Denis works with—both in her physiotherapy and psychotherapy practice—struggle with chronic pain that cycles through their lives. Neck tension, headaches, jaw pain, pelvic floor symptoms, back pain, hip pain… the list goes on. They try everything: exercise, meditation, new pillows, new shoes—yet the pain comes back.
And the question is always the same:
“Why does my chronic pain keep returning?”
Traditional explanations like arthritis, age, alignment, or hormones rarely match the complexity of each woman’s lived experience. Often, these explanations leave women feeling powerless.
So Natalie’s approach shifted: Instead of giving answers, she guides women inward—toward their own inner wisdom, where the most meaningful insights often live.
Rebuilding Self-Trust in Chronic Pain Recovery
One of the biggest themes in psychotherapy for understanding chronic pain is self-trust. We’re taught to look outside ourselves for expert advice. And while guidance matters, healing deepens when we ask:
- Does this advice apply to me?
- Does it align with my goals and values?
- Does it feel right in my body?
The therapeutic relationship—whether in psychotherapy or physiotherapy—is a partnership, not a hierarchy. You bring your lived experience. I bring information. Healing happens where the two meet.
Seasonal Patterns in Chronic Pain: Your Body's Messages
Many women experience seasonal chronic pain flares, especially around November or December. Yes, cold weather plays a role. But often the body is “knocking,” saying:
“Please pay attention.”
Holiday stress, emotional fatigue, family dynamics, grief, pressure—these can all express themselves through physical pain. Your body may be sending a protective message.
A simple, curious noticing can be powerful:
- This always happens in December… what might that mean?
- What tools help me with these pain patterns?
- Where is my body asking for support?
Awareness—without urgency—is often the first step toward relief.
Is Chronic Pain “All in Your Head”? The Science Says: Yes—and Not in the Way You Think
Many women have been told, “It’s just in your head,” and felt dismissed. But here’s what pain science tells us:
All pain is created in the brain—not because it’s imagined, but because pain is the brain’s protective response.
Your brain is constantly asking:
“What do I need to protect you from right now?”
Protection can be physical (injury, strain), emotional (stress, fear, memories), or both. Pain is not the enemy—it’s a messenger.
Understanding this is central to both psychotherapy for chronic pain and modern physiotherapy.
Sitting With Pain: A Mind–Body Approach
Instead of trying to fix pain immediately, sometimes the most powerful step is a moment of stillness and noticing:
- What are you protecting me from?
- What feels familiar about this?
- What emotion is underneath?
- What else is happening in my life right now?
This is mind–body work.
This is psychotherapy applied to pain.
This is self-trust in action.
These tiny moments of curiosity—while brushing your teeth or resting with a warm compress—help retrain your nervous system and deepen inner awareness.
Boundaries, Guilt, and the Physical Signs of Emotional Stress
One of the biggest barriers to chronic pain healing is difficulty with boundaries. During the holidays especially, many women say yes when they want to say no.
Your body feels it as:
- a tight jaw
- a clenched belly
- shoulders up to your ears
- a familiar back spasm
These are early signals from your nervous system saying:
“A boundary was crossed.”
Awareness is the first step.
You don’t have to fix it immediately.
Simply noticing gives you choice—and choice is deeply healing.
Your Brain Uses Old Protective Tools—You Can Choose New Ones
Pain, tension, avoidance, emotional shutdown, overeating, online shopping—these can all be protective responses the brain learned long ago.
Some were useful once.
They may not be useful now.
With awareness, you can say:
“This response helped me then.
But it’s getting in my way now.”
This is where psychotherapy and pain science overlap beautifully.
Your Pain Is Real. Your Wisdom Is Real.
If any of this feels new, empowering, confusing, or overwhelming, that’s okay. Chronic pain is complex. But one thing is certain:
- Your pain is real.
- Your body is speaking.
- Your inner wisdom is trustworthy.
- You have more power than you’ve been taught to believe.
About The Author
Natalie St-Denis is a registered psychotherapist providing virtual psychotherapy and therapy intensives in Burlington, ON and across Ontario. She is an EMDR therapist, psychotherapist, and physiotherapist. She is trained in multiple modalities of trauma-focused healing to best support individuals who are looking to heal emotionally and physically from chronic pain.
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