Chronic pain has become a widespread global challenge that is affecting an estimated 20% of the world’s population, or roughly 1.5 billion people. Across Europe, this equals around 100 million people and in the the US, 52 million people, or 21% of the adult population, suffer from chronic pain.
Chronic pain is defined as pain that persists or recurs for longer that 3 months. For many chronic pain patients that means their pain has been around for months, years, or even decades. Living with chronic pain reaches far beyond the physical sensations in your body. The longer it lasts, the more it weaves its way into your thoughts, influences your emotions, and quietly erodes your confidence. It can disturb your sleep, place strain on your relationships, and at times touch the very core of your sense of self. Even the simplest decisions may start to feel like complex calculations, and movements you once made without a second thought can begin to feel challenging or unsafe.
One of the greatest challenges the healthcare system faces in dealing with chronic pain is the immense diversity in how it presents. The range of symptoms and the many different forms it can take make identifying the underlying cause and determining an effective treatment approach extremely complex. Chronic pain can manifest as a persistent dull ache, a sharp stabbing pain, a burning sensation, or even a shooting pain that lingers far beyond the expected healing time after an injury or illness. It often affects more than just physical comfort, leading to ongoing fatigue and a noticeable drop in overall energy levels. The constant discomfort can interfere with sleep in multiple ways, making it hard to fall asleep, disrupting the ability to stay asleep, or preventing truly restorative rest, all of which can intensify exhaustion. Beyond the physical impact, chronic pain is frequently linked to emotional and mental health challenges, including depression, anxiety, irritability, and a general sense of unease. Cognitive functioning can also be affected, with some individuals experiencing problems with concentration, lapses in memory, or other impairments in mental clarity. In certain cases, people may also develop an increased sensitivity to sensory input, such as light, sound, or touch, which can further add to the burden of living with chronic pain.
If you are living with chronic pain, you may already have walked a long and exhausting road. Perhaps you have seen multiple doctors, tried countless strategies, or experimented with different medications, some of the approaches may be offering a bit of relief for a while and others not so much. Along the way, you may have been told to “change your mindset” or “just think more positively,” – as if pain were simply a matter of attitude.
That is not that kind of message you are getting here.
What you’ll find in this article is an invitation to approach your pain and your relationship with it in a different way. Not by fighting it, and not by surrendering to it, but by meeting it with an attention that is soft, curious, and safe. This is the essence of somatic tracking, a gentle yet powerful technique used in Pain Reprocessing Therapy (PRT) and other mind–body approaches to chronic pain. As a certified pain reprocessing coach, I have seen somatic tracking help clients make profound shifts. I have also seen how challenging it can be for many people in pain to access its full benefit. That challenge often comes down to the emotional and mental energy they have and are able to bring into the practice.
This is where my experience as a leadership and life coach comes in. The same principles that help leaders manage stress, navigate uncertainty, and build resilience can also help someone living with chronic pain create the inner conditions for somatic tracking to truly work. When somatic tracking is paired with the Energy Leadership™ model, it opens a new pathway that allows you to gently shift the energy behind how you experience pain, without force, without pressure, and without needing to “get it right.”
However, before we bring them together, let us look at what each of these approaches is really about.
What Is Somatic Tracking?
Somatic tracking is a gentle and focused attention practice used in Pain Reprocessing Therapy (PRT). Its purpose is not to eliminate pain directly, but to show your brain, through a new experience, that the sensation is safe. This process reduces fear, calms the nervous system, and over time, helps rewire the brain’s pain prediction circuitry.
You might think of somatic tracking as mindfulness with a purpose: not zoning out, but tuning in with kindness and curiosity.
Let’s look at an example:
You notice a familiar ache in your lower back. Instead of bracing, panicking, or ignoring it, you pause. You turn your attention inward, softly observe the sensation, and say to yourself, “This is my nervous system trying to protect me. I’m okay right now.” You breathe gently and stay with it for a few seconds, without trying to fix anything. Maybe you place a hand over the area as a calming anchor. That is somatic tracking.
The power of this technique lies not in what you feel, but how you feel about it. If the experience reduces fear, even slightly, your brain logs that moment as safe. That is a corrective experience. And when practiced consistently, those moments begin to change the wiring that has kept pain looping in your system.
Somatic tracking can be remarkably effective, yet this very potential can sometimes set a trap. Because the method has helped so many people, it is easy to approach it with high expectations. You might find yourself thinking, “If I do this right, my pain will go away.” That hope is human, but it can quickly shift the practice from open awareness into something more pushy and pressured. You start monitoring whether it is “working,” which often means looking for the pain to decrease. When it does not meet that expectation, frustration or disappointment can take over.
In those moments, the practice is no longer about gentle attention and curiosity. It becomes another performance, another thing to get right, another fight with the body. And ironically, that very pressure can keep the nervous system in a heightened state of alertness, making safety harder to achieve.
This is why it matters to understand not only the practice of somatic tracking, but also the energy you bring into it. The way you attend to your body matters as much as what you are attending to. The energy behind your attention, whether it is tense, hurried, fearful, or compassionate and open, shapes how your brain and body experience that moment. So, let’s look at and understand the seven levels of energy from the Energy Leadership model.
What Are the 7 Levels of Energy?
Energy Leadership™ was developed by the Institute for Professional Excellence in Coaching (iPEC) as a leadership development approach that focuses on the link between a person’s internal state (their energy) and the way they act and make decisions, which in turn shapes their effectiveness and the outcomes they create. It is a guided process that enables individuals to become aware of, understand, and intentionally manage their energy so they can lead with greater purpose, clarity, and influence. By doing so, they not only transform how they show up as a person but also positively impact the environment and the people around them.
Energy Leadership describes seven different energetic “lenses” through which we experience life. These lenses affect how we think, feel, act, and most importantly, they affect how we interpret the events in our lives – including pain.
Each level has a distinct quality of energy and emotion. Some levels drain us, others restore us. They are therefore categorized into two distinct types of energy:
Catabolic Energy: contracting, draining, survival-oriented energy. It is useful for short-term protection but unsustainable when chronic.
Anabolic Energy: expanding, healing, and growth-oriented energy. It supports emotional resilience, creativity, and connection.
Both are part of being human. Neither is “bad.” The goal is not to eliminate lower levels but to understand when and how they are serving you and when they are limiting you.
Let’s briefly explore the seven levels and how they generally show up in your life and how they specifically relate to pain:
Level 1 – Hopelessness / Victimhood (Catabolic)
You feel powerless. Things happen to you. You may withdraw or shut down.
Helpful when you need to rest, surrender, or avoid further harm.
Limiting when it prevents you from taking action or seeking support.
Example: You have a bad flare-up of your chronic pain condition and rest is the only thing you can do or think of. That’s okay. — Unless you stay in that state after you body has recovered enough to try small, safe steps forward. Staying there too long can reinforce feelings of helplessness, making it harder to seek help, explore options, or re-engage with activities that might support your healing.
Level 2 – Conflict / Resistance (Catabolic)
You fight, argue, push back. You feel anger or frustration. Helpful for setting boundaries or standing up for yourself. Limiting when it creates inner tension, blame, or ongoing stress.
Example: You feel angry and frustrated when a doctor dismisses your symptoms, so you speak up to make sure your concerns are heard. That can be empowering and help you advocate for yourself. It becomes limiting, however, if the anger lingers, turns inward as self-blame, or fuels ongoing resentment that keeps your body and mind in a heightened state of stress.
Level 3 – Coping / Rationalizing (Transitional)
You manage the situation. You tolerate discomfort. You find ways to function. Helpful for getting through tough days. Limiting when you suppress emotions or stay stuck in survival mode.
Example: You acknowledge that your pain is still there but reassure yourself, “I can handle this and keep going.” This mindset helps you get through the day and fulfill your responsibilities. The limitation comes when this way of coping becomes your default, keeping you in a state of endurance rather than creating space to address the deeper patterns that could support long-term healing.
Level 4 – Compassion / Connection (Anabolic)
You begin to care — for others and yourself. You feel empathy and warmth. Helpful for relationships, caregiving, and emotional healing. Limiting when your needs are ignored or when caretaking becomes self-sacrifice.
Example: During a flare-up, you respond to your pain with patience and self-kindness rather than irritation or self-criticism. This compassionate response eases tension and helps your body feel safer, creating a more supportive environment for healing. The limitation arises if your focus on caring, whether it’s for yourself or others, leads you to consistently put your own deeper needs aside.
Level 5 – Curiosity / Opportunity (Anabolic)
You look for the lesson or the gift in the challenge. You reframe pain as a messenger. Helpful for flexibility, creativity, and growth. Limiting if it bypasses pain or invalidates real struggle.
Example: You approach your pain with openness, asking yourself, “What is my body be trying to show me?” This perspective can spark insight, encourage exploration, and foster a sense of partnership with your body. The limitation comes if this curiosity is used to gloss over the genuine difficulty of living with pain, leaving little room to acknowledge and process the harder emotions that come with it.
Level 6 – Flow / Intuition (Anabolic)
You feel connected to something bigger — purpose, intuition, or peace. Helpful in creativity, deep listening, and healing. Limiting only if it leads to disengagement from reality.
Example: You sense a natural rhythm in your body and move through your day guided by that intuitive flow, making choices that feel aligned without the need for constant analysis. This can bring ease and support healing. The limitation appears if staying in this state causes you to overlook practical needs or disengage from responsibilities that require your active attention.
Level 7 – Non-Attachment / Oneness (Anabolic)
You see everything as part of a larger whole. Nothing is good or bad — it just is. Helpful for transcending ego, pain, and fear. Limiting if it becomes dissociation or emotional detachment.
Example: You experience your pain simply as a flow of energy moving through you, without labeling it as good or bad or allowing it to define who you are. This perspective can bring a deep sense of freedom and peace, even if the sensation remains. The limitation arises if this detachment becomes a way of distancing yourself from your emotions or the practical steps that could support your well-being.
Pain, Energy, and Safety: How The Models Work Together
Somatic tracking works best when your brain feels emotionally safe. Energy Leadership helps you recognize why some moments feel safe and others do not. It gives you a vocabulary for the energy you bring to your healing. And it allows you to gently shift toward energy that supports trust, openness, and curiosity, the core ingredients of nervous system healing.
Energy Leadership is not about pushing yourself into a higher level. It is not about pretending to feel peaceful when you actually feel afraid. It is about meeting yourself honestly and using the right kind of energy for where you are.
Now, let’s explore how each level of energy influences the way you approach your pain — and how to adjust your somatic tracking practice to match. However, rather than giving you a checklist, imagine this as a conversation. One where your pain, your energy, and your nervous system are all part of the same team and each of them has something to say.
If you feel overwhelmed, numb, or hopeless (Level 1):
This is not the time to force yourself to dive into sensations or to “push through” in the hope of making progress. At this level, your body and mind may be signaling that they need safety and protection above all else. Your nervous system is already in a high-alert or shut-down mode, and adding more internal focus could increase the feeling of threat rather than reduce it.
Instead of practicing somatic tracking in these moments, shift your attention toward comfort and grounding. You might lie down in a familiar, safe space, wrap yourself in a weighted blanket, or let your body rest in a supportive chair. Soft, calming music can help your breath slow and your muscles release some of their tension. You might choose a gentle TV show or audiobook that draws your focus outward and away from the intensity of your sensations. If touch feels safe, a warm compress or gentle self-massage can bring additional comfort.
This is not avoidance — it is a deliberate act of care. Giving your system permission to settle is an essential part of the healing process. When your body feels protected, your nervous system can begin to shift out of survival mode, creating the foundation for deeper work when you are ready. In this way, rest and comfort are not pauses in your progress — they are progress.
If you feel frustrated or battling your pain (Level 2):
This is the energy of resistance. You might feel like you have to conquer your symptoms, control them, or prove that you can outlast them. In this state, somatic tracking can easily turn into yet another “challenge” to win — and when the pain does not quickly decrease, that can fuel even more frustration. This cycle of effort and disappointment keeps your nervous system in a heightened, fight-or-flight mode, which makes it harder to create the sense of safety that is central to healing.
Rather than forcing yourself into long sessions or approaching tracking as a test of willpower, begin with short, gentle intervals. Set a timer for just 30 seconds. In that small space of time, simply notice what is present without trying to change it or judge it as good or bad. You might say to yourself, “This is what I feel right now, and it’s okay to simply observe.”
To make this feel less like a battle and more like a moment of care, pair the practice with something soothing. Slow your breathing, play calming music, or make gentle movements like swaying or rocking. If your mind starts to return to the fight — “I need this to stop” or “Why is this still here?” — acknowledge the thought and return to simply noticing.
The aim is not to win against the pain but to witness it from a place that is a little softer and more curious. Even brief moments of this shift help your brain learn that it can engage with sensations without bracing, which over time reduces the sense of threat and creates space for greater ease.
If you’re managing and “getting through” (Level 3):
This is the energy of coping, it is functional, steady, and focused on keeping life moving despite discomfort. At this level, you are likely practicing somatic tracking because you believe you “should,” because it is part of your healing plan, or because you want to be disciplined in your approach. This sense of responsibility can be helpful for consistency, but it also risks turning the practice into a mechanical task, disconnected from genuine presence or emotional engagement.
When tracking comes from obligation rather than connection, your nervous system may register it as yet another duty on your to-do list. You are technically doing the exercise, but without the warmth or compassion that creates the safety signal your brain needs to rewire its response to pain.
To shift this, try bringing emotional softness into the structure. You can still use a framework, like setting a timer for two minutes, but let those minutes be about quality of attention rather than checking off a task. As you notice sensations, speak to yourself with kindness, as if you were supporting a friend: “I’m here with you,” or “It’s okay to feel this right now.”
You might place a hand on the part of your body you are tracking, not to fix it, but to offer gentle reassurance. You could combine tracking with slow, comfortable breathing or pair it with a calming visual, like looking out at nature.
If you’re feeling kind, open, and emotionally present (Level 4):
This is the energy of compassion and connection, where you are able to meet your own experience with warmth instead of judgment. At this level, your nervous system is already leaning toward safety, which makes it an ideal time to deepen your somatic tracking practice. Because you are grounded enough to notice sensations without fear, you can explore them in a way that builds resilience and trust in your body.
One of the most effective tools at this stage is back-and-forth tracking. This involves gently shifting your focus between a painful or uncomfortable area and a pleasant or neutral one. For example, you might notice the sensation in your lower back for a few breaths, then move your attention to the feeling of your feet resting solidly on the floor, or the gentle rhythm of your breath. You could also focus on the softness of a blanket against your skin, the warmth of a mug in your hands, or the sound of calming music.
This practice teaches your brain and body two important things:
You have control over where your attention goes.
Pain is not the only sensation present in your experience.
Over time, this alternating attention helps your nervous system loosen its grip on the “danger” signal it associates with certain sensations. It expands your capacity to hold both discomfort and comfort in the same moment, without becoming overwhelmed by either.
The trust you are building here is twofold: trust in your body’s ability to feel safe even with some discomfort, and trust in yourself to navigate your sensations with choice and compassion. This makes Level 4 a powerful space for practicing and reinforcing the emotional safety that supports lasting change.
If you’re feeling curious or ready to explore (Level 5):
This is the energy of opportunity and reframing, where challenges are no longer seen only as threats but as openings for growth. At this level, you are more willing to lean into your sensations, not with the goal of pushing through, but with a mindset of “What can I learn from this?” Your nervous system is already more open and receptive, which makes it a great time to work with imaginal exposure.
Imaginal exposure allows you to explore potentially triggering situations in the safety of your mind before engaging with them in real life. You might picture yourself walking a long distance, bending down to pick something up, or returning to an activity you have avoided because of pain. As you visualize, pay attention to the physical sensations that arise in your body. Do you notice tightening, warmth, or a shift in your breathing?
The key is to track these sensations with compassion and patience, rather than urgency. Remind yourself, “This is safe. I am only imagining it right now.” If you notice fear or tension creeping in, soften your breath, ground yourself in a pleasant sensation, or briefly shift your focus to a neutral part of your body before returning to the visualization.
By pairing curiosity with compassion, you are giving your brain a new blueprint — one where the activity you feared is linked with safety rather than danger. Over time, this can make it easier to engage in the real activity with less anxiety and more confidence.
In this way, Level 5 is about gently expanding the boundaries of what feels possible. You are not forcing progress; you are exploring possibilities, testing them in a safe space, and letting your body and mind build trust in your ability to move beyond old limitations.
If you’re feeling peaceful and grounded (Level 6):
This is the energy of flow and intuition, where you are deeply connected to the present moment and guided by an inner sense of harmony. In this state, you are not trying to manage or control your experience, you are simply allowing it to unfold. Your nervous system is calm, your mind is open, and your body feels safe enough to receive without resistance.
When you practice somatic tracking from this place, let it be effortless. There is no need to go looking for pain or discomfort. Instead, tune into sensations that are neutral or pleasant. Feel the soft movement of air against your skin, the warmth of a blanket around your shoulders, the gentle rhythm of your breath, or the solid support of the chair beneath you. These moments may seem small, but they are powerful signals to your brain that safety and comfort exist here and now.
As you rest your attention on these sensations, you are giving your brain evidence that not all bodily input is dangerous. In fact, you are helping it build a richer, more balanced sensory map where pleasant and neutral experiences take up more space than pain in your awareness. Over time, this shift teaches your nervous system that safety is not rare or fleeting; it is something it can access more and more often.
In this level, the practice is about savoring rather than striving. You are letting your body lead the way, showing your mind that comfort and ease are just as real as discomfort. The more your brain learns to trust this truth, the more it can release the constant vigilance that fuels chronic pain.
If you feel expansive or detached from outcome (Level 7):
This is the energy of non-attachment and oneness, where you are able to experience life — and your body — without labeling sensations as good or bad. At this level, you are deeply connected to the awareness that you are more than your pain, more than your thoughts, and more than any single moment of experience. Pain, comfort, tension, and ease are all seen as passing waves on the larger ocean of your being.
From this state, you can explore longer periods of exposure in your somatic tracking practice, not as an act of endurance, but as an act of pure presence. Allow sensations to rise and fade without trying to change them or hold on to them. There is no goal to “make them better” and no pressure to measure progress. You simply allow what is here to be here, knowing it is temporary by nature.
You might imagine yourself as the sky, and the sensations in your body as clouds drifting through. Some may be heavy and dense, others light and fleeting, but none of them alter the vastness of the sky itself. This perspective frees you from the constant urge to monitor, evaluate, or control your internal state.
In this way, Level 7 is not about active healing in the traditional sense. It is about creating the conditions in which healing can naturally emerge. Without resistance, without striving, the nervous system can rest fully, and the body can shift into its most restorative states. You are not doing the healing; you are allowing the space in which healing unfolds on its own.
Final Thoughts
One of the most important things to remember is that there is no single “right” level of energy you must hold to heal from chronic pain. Healing is not about reaching the highest level and staying there. Every level of energy, from the lowest, most protective states to the highest, most expansive ones, has value at the right time.
Lower levels of energy, such as Level 1 (Hopelessness/Victimhood) and Level 2 (Conflict/Resistance), are not “bad.” They are catabolic states, meaning they contract your energy, and they evolved to protect you. Level 1 can give you space to withdraw and rest when you are overwhelmed. Level 2 can help you speak up or set boundaries when something feels unsafe. In the short term, these states can be necessary and even life-saving.
But staying in the lower levels most of the time can become limiting. Prolonged Level 1 can trap you in helplessness, making it harder to take action or seek support. Living mostly or frequently in Level 2 can keep your nervous system in fight-or-flight, feeding the very tension that intensifies pain. The same states that protect you in moments of danger can drain you when they become your default.
Higher levels of energy (Levels 3 through 7) are more anabolic. They are expansive and restorative, helping you think more clearly, feel more connected, and approach challenges with curiosity or acceptance. They do not make you immune to pain, but they help you relate to it in ways that reduce fear, create safety, and support nervous system regulation.
The real goal is not to stay in one level all the time but to move fluidly between them, to use each for what it offers, and to know how to shift when it no longer serves you. Sometimes a small upward move is enough. From Level 1, simply stepping into Level 2’s assertiveness can restore a sense of agency. From Level 2, softening into Level 3’s coping mindset can reduce inner tension. Compassion at Level 4 can open the door to curiosity at Level 5. From there, moments of presence and ease at Levels 6 and even 7 can emerge naturally.
This approach frees you from the pressure of forcing yourself into a “positive” state. Instead, it invites you to meet yourself with honesty and compassion in any moment. That honesty is powerful because it lets you work with your current reality rather than against it.
Your pain is real. It is not “all in your head.” Your nervous system is doing what it has learned to do to protect you, even if those patterns are no longer helpful. And your healing does not depend on doing everything perfectly. In fact, perfectionism, or its quieter counterpart, ambition, often creates the very tension and pressure that keep your body in a heightened state of protection.
Somatic tracking offers a way to gently retrain your brain to feel safe again, one small experience at a time. Energy Leadership gives you a language and a structure for noticing the emotional tone behind your attention (your attitude) so you can consciously choose an energy that promotes calm, openness, and curiosity. Together, they do not create a magic shortcut, but they provide a flexible, compassionate pathway you can walk at your own pace.
It is not about doing more, pushing harder, or chasing results.
It is about feeling more… in a way that feels safe to your body and mind.
It is not about staying at a certain “high” level of energy all the time.
It is about learning to shift when you are ready, and letting those shifts build over time sometimes in the smallest of ways.
It is not about eliminating all pain as the only measure of success.
It is about transforming your relationship with pain so it no longer dictates how you live, think, and move through the world.
Some days, progress will look like curiosity. Other days, it will look like rest. Both are equally valuable. Both are part of the process. Healing is not a straight line, and it must not be rushed. The pace of healing is itself part of what teaches your nervous system that it is safe.
Let your healing be gentle. Let your energy be your guide. And trust that every moment you meet yourself with safety, presence, and compassion is not just preparation for healing, it is healing.
