Module 2: What To Expect With This Process
New Practice: WIns
Why Wins
Before we dive into Module 2, we’re introducing your first practice: Wins. This simple yet powerful technique to begin the process of brain retraining and signals to your system that you are safe.
Each week, at the start of every module, we’ll take a moment to recognize three wins that stood out. These don’t need to be grand accomplishments. A win can be something as simple as going for a walk, setting a boundary, or pausing to take a breath. What matters is that you noticed it.
You can use the list provided to start identifying wins in your everyday life. The more we train our brain to look for these moments, the more naturally it will begin to find them. This practice helps the brain shift away from a constant search for danger and instead recognize moments of safety, supporting a calmer, more regulated nervous system.
This may sound easy, but you might find it more challenging than expected. If I asked you to list everything that isn’t going well, that list might come much quicker. That doesn’t mean you’re negative. It means your brain is doing what it was designed to do: look for threats in order to keep you alive.
But when that protective system goes into overdrive, it can start reacting to things that aren’t actually dangerous. This practice helps gently guide it back toward balance. By consistently looking for what’s working, you’re teaching your brain and your body that it's safe.
Examples of wins:
Spending time with family
Going for a walk
Enjoying a cup of coffee
Time in nature
Having less pain this morning
Doing an activity despite the pain
Going on vacation
Being kinder to yourself
A pet
Not thinking about the pain as much
The weather is nice outside
Sunshine on your skin
Going to a yoga class
Physical Exercise
Getting back to work
Taking moments to slow down
Being creative
Finishing a book
Getting good sleep
Having less flares
The flare was not as bad
The flare did not last as long
I was still able to have a great day despite pain
I have a great support system
The Science Behind Wins
Recognizing “wins” is more than a mindset shift—it’s a brain-based practice that supports healing and nervous system regulation.
Training the Brain Through Neuroplasticity
Each time we notice a win, we help form new neural pathways that focus on safety rather than threat. This process, known as neuroplasticity, helps retrain the brain to respond with calm and confidence instead of fear or stress.
Activating the Body’s Reward System
Acknowledging wins triggers the brain’s reward system, releasing dopamine, serotonin, oxytocin, and endorphins. These feel-good chemicals improve mood, reduce pain, and calm the nervous system. This shift supports the parasympathetic system, which is essential for rest, recovery, and healing.
Rebalancing the Nervous System
Our brains are wired to look for danger as a survival mechanism. This negativity bias can become overactive, especially in chronic stress or pain. The practice of identifying wins helps the brain recognize safety, reducing the stress response over time.
The Power of Hope in Healing
Research shows that people who are hopeful and optimistic tend to recover faster from illness and pain. A positive mindset improves immune function, lowers inflammation, and encourages healing behaviors that support long-term recovery.
Key Supporting Studies
Davidson & McEwen (2012) – Nature Neuroscience
Wise (2004) – Nature Reviews Neuroscience
Rasmussen et al. (2009) – Annals of Behavioral Medicine
McEwen (2007) – Physiological Reviews
JOURNAL PROMPT
What are three wins that came up for you this week? Write them down!