Presentation on theme: "Being You with PKU Dr. Danuta Orlowska Clinical Psychologist"— Presentation transcript:
1Being You with PKU Dr. Danuta Orlowska Clinical Psychologist Camden & Islington Mental Health and Social Care Trust
2Contents of the session A. Looking after our mental well-beingB. Dealing with unhelpful thoughtsC. Applying what we’ve learned to living with PKU
3LOOKING AFTER OUR MENTAL WELL-BEING Section ALOOKING AFTER OUR MENTAL WELL-BEING
4What is mental well-being? Feeling capable and competentBeing able to handle normal levels of stressBeing able to maintain satisfying relationshipsBeing able to "bounce back" from difficult situations
5Some suggestions…Have a range of things to do which give you a sense of achievement and enjoymentKeep physically active – exercise has a positive impact on moodSpend some time outdoorsKeep in touch with friends and loved ones
6More suggestions… Set realistic goals Write down 3 good things which happen each dayOther suggestions? (from participants’ own experience)Develop a range of helpful coping skills(e.g. breathing for relaxation, exercise, dealing with unhelpful thoughts, talk/share worries)
7DEALING WITH UNHELPFUL THOUGHTS Section BDEALING WITH UNHELPFUL THOUGHTS
8How we feel is not just linked to what is going on in the outside world, but also to a) what is going through our minds about itb) what we do (or don’t do) as a result
9Everything is inter-related! SITUATIONWhat goesthrough my mindBodyReactionsHow I feelWhat I do/don’t do
10For example: getting a promotion What could be going through someone’s mind?… and how might they feel as a result?Please note: different things going through our minds are linked with DIFFERENT feelings
11Here’s some possibilities… WHAT COULD BE GOINGTHROUGH SOMEONE’S MIND HOW THEY MIGHT FEELI deserve promotion as I’ve worked hard Proud& my colleagues will support meIt’ll mean longer hours and extra work ConcernedIt’ll help me pay off the mortgage/debts Relieved
12Here’s some more possibilities… WHAT COULD BE GOINGTHROUGH SOMEONE’S MIND HOW THEY MIGHT FEELI’ll never learn the new skills I need AnxiousThe boss is just waiting for me to fail More anxiousI’m no good and it’s only a matterof time before they realise & fire me Even more anxious
13So… Sometimes our minds work against us The unhelpful things that go through our mind can set up vicious cyclesConsider how you might behave if you thoughta) you deserved the promotion & had supportb) thought being a little concerned was normalc) the boss was just waiting for you to fail(which may not even be true!)
14All of us can sometimes fall into unhelpful patterns of thinking Being able to spot connections between what is going through our minds and how we feel is an important part of looking after our well-beingThere are some common types of unhelpful thinking
15Common types of unhelpful thinking 1.‘All or nothing thinking’ - seeing things as totally wrong or totally right, 0% or 100%This is unrealistic. Life is generally not that clearcut and there are many in-betweens.2. Over-generalising - assuming that after one unfortunate event, it will always happen againOften there’s no reason that this will be so.
163a. Mind reading - concluding that someone is reacting badly to you without knowing or checking what they are really thinking3b. Fortune telling - anticipating things will turn out badly and feeling convinced that your prediction is a factThe evidence may not bear out what you think.
174. Catastrophising: expecting the worst case scenario will occur But how do you know that it will happen?And how much will it help if you dwell on it?5. Using a mental filter: looking at only what has gone wrongThis ignores your strengths & what went well
18Reacting to things we’ve done in helpful ways or unhelpful ways… If we do something new or difficultand don’t do it very well:“I must be stupid and no good at anything. I’ll only fail if I try again…”OR “Maybe it was hard & I didn’t give myself time to learn it. I’m usually good at things.”
19More helpful? Less helpful? If we do something new or difficultand we do it well:“It was a fluke. Usually I’m no good at anything...”OR “I tried hard and deserved to do well. I’m pretty good at things...”
20What impact could these different reactions to doing well and not doing well have on how someone approaches their next challenge?
21It’s more than just “positive thinking” What might be some reasons that telling peopleto “just think positive” could miss the point?
22The problem with “just think positive” Often ignores the context/individual situationMay over-simplify things: “You can do it” might not be so easy and does not take real difficulties into account. Doesn’t help people problem-solve.May be unrealisticMay set people up for failure
233 things to remember… Just because something’s gone through your mind doesn’t mean it’s true…Ask is it HELPFUL or UNHELPFUL for you to think or act in a particular way?If UNHELPFUL, work out other ways of looking at/dealing with the situation/or think what you’d advise someone else…
24APPLYING WHAT WE’VE LEARNED TO Section CAPPLYING WHAT WE’VE LEARNED TOLIVING WITH PKU
25What goes through our minds can make a difference in PKU-related situations
26Going back on diet… [Or any other goal you have…] Decide on your goals (consider what you DO want to do rather than what you don’t)Break larger goals down into chunksMake an action plan for what you are going to do: when/where/how often etcMake a startBUT… what’s missing?
27What if something goes wrong… An action plan doesn’t take setbacks into accountWhat leads to us not keeping to plans?Setbacks might mean we give up… especially if unhelpful things go through our mindsSetbacks are normal!
28So… add a “Coping plan”Work out risk situations in which keeping to new behaviour might be hardDevelop a coping plan… What to do when faced with a difficult situationAccept setbacks as normal – this is more helpful than blaming yourself and giving upAdapt your action plan if necessary
29Lapse of PKU diet when out… UNHELPFUL view of itHELPFUL view of it
30Telling someone new about PKU UNHELPFUL way of doing itHELPFUL way of doing it
31Going on holiday on PKU diet… UNHELPFUL way of planning it:HELPFUL way of planning it:
32Summary (I) For PKU-related and many other aspects of our lives… Remember when faced with any situation, the first thing that pops into our minds might not be right or helpfulTry to think about things from more than one point of view
33Summary (II)Take time to work out new helpful ways to think about things/solve problems/deal with setbacksTry doing more of what works for you and less of what doesn’tRemember change takes time but you can take steps towards your goals bit by bit
34THANK YOU! Danuta.Orlowska@candi.nhs.uk Suggested reading: Gillian Butler and Tony Hope (2007)Manage Your Mind: The Mental Fitness GuideOxford University Press; 2nd Edition.