Learn How CBT Techniques Can Help You Feel More in Control of Chronic Pain

By Hannah Friedman | June 17, 2025

Living with chronic pain isn’t just about managing physical symptoms, it’s about navigating the emotional, mental, and social toll that pain can take over time. Cognitive Behavioral Therapy (CBT) techniques can help manage a multitude of factors that impact chronic pain.

CBT is a proven approach used in mental health care that helps people shift unhelpful thoughts and behaviors, improving their emotional well-being and quality of life. It’s also widely recommended for chronic pain. Although true CBT requires several therapy sessions led by a trained psychotherapist, you can learn how CBT techniques work and apply the basic concepts to your life. If you find the techniques helpful, you may be interested in seeking CBT.

At the I-Engage Academy, our free eLearning course Managing Chronic Pain with Cognitive Behavioral Therapy introduces you to practical CBT-inspired tools that can help you understand and change the pain cycle.

What You’ll Learn in the Course

This course explores the connection between your thoughts, emotions, behaviors, and pain experience. You’ll gain insight into how automatic thought patterns and pain-related behaviors can reinforce each other and how to break the cycle.

Here are some of the techniques you’ll be introduced to:

  • SMART Goal Setting: Learn how to set meaningful, achievable goals to regain a sense of control.

  • Pacing and Spacing: Reduce flare-ups and prevent burnout by balancing activity and rest.

  • Relaxation and Stress Management: Discover strategies to calm your nervous system and reduce pain sensitivity.

  • Cognitive Restructuring: Identify and challenge negative thoughts that contribute to distress.

  • Pleasant Distractions: Find healthy ways to engage your mind and shift focus from pain.

  • Better Sleep Habits: Improve rest, which is essential for pain recovery.

Every lesson includes guiding questions and downloadable worksheets, making it easier to apply the techniques to your own life.

Empower Yourself Between Appointments

This course isn’t a replacement for therapy but it’s a great way to start building skills while you wait for care, or to reinforce strategies between appointments. With chronic pain, having self-management tools on hand can make a huge difference in how you cope day to day.

You can take this course at your own pace, in the comfort of your home, and revisit the materials whenever you need.

Start Learning for Free

The Managing Chronic Pain with Cognitive Behavioral Therapy course is available free through the I-Engage Academy. Simply sign up for a free membership to get started.

Whether you’re newly diagnosed or have been living with pain for years, this course can help you feel more in control of your situation, one step at a time.

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