Presentation on theme: "Caring for Yourself, too: A Journaling Workshop Washington State 2011 TBI Conference April 28, 2011 Caring for Yourself, too: A Journaling Workshop Washington."— Presentation transcript:
Caring for Yourself, too: A Journaling Workshop Washington State 2011 TBI Conference April 28, 2011 Caring for Yourself, too: A Journaling Workshop Washington State 2011 TBI Conference April 28, 2011 Joan Jaeger, MSPA, CCC-SLP
Session Goal To introduce journaling techniques and other methods that caregivers can use for improved self-care and resiliency.
Agenda Journaling Exercise #1: Three Words Why should caregivers journal? What is self-care? Journaling Exercise #2: Self- Care What is resiliency? Journaling Exercise #3: Resiliency Journaling Exercise #4: Three words
Journal Exercise #1: Three Words Write three words describing how you are feeling write now.
The potential benefits of journal writing are many, including opportunities to: process emotions unleash creativity relieve stress lift your spirits heal wounds enhance mental stability sort out experiences solve problems consider varying perspectives examine relationships with others reflect on personal values, goals, and ideals
Writing works! more robust immune system fewer trips to the doctor lower levels of pain use fewer medications function better in day-to-day tasks score higher on tests of psychological well-being James Pennebaker: Opening Up (Guilford Press, 1997)
What type of writing works best for therapuetic journaling? It's not: –fiction –poetry –daily data entries It best when: - writing about stressful or traumatic events
Barbara Stahura http://www.barbarastahur a.com Certified instructor, Journal to the Self®. blog: Journal After Brain Injury. http://www.journal afterbraininjury.wordpress. com Co-author with Susan B. Schuster, M.A., CCC-SLP, of "After Brain Injury: Telling Your Story," a journaling workbook for people with brain injury. http://www.lapublishing.com /tbi-survivor-journal Author of "What I Thought I Knew," a memoir about how changing my mind changed my life.http://www.barbarastahur a.comhttp://www.journal afterbraininjury.wordpress. com http://www.lapublishing.com /tbi-survivor-journal
What is self-care? Decisions and actions that an individual can take to cope with a health problem Takes time, effort and practice Requires maintenance and balance in life Self-care is crucial to avoid “burn out”/ “compassion fatigue”
“Top 5 pieces of general advice” from “Mindstorms” by John W. Cassidy Take one step at a time. Don’t expect any guarantees – Good or bad Remember that you and your loved one are unique Avoid isolation and take time for yourself Live in the moment
Self-care Slogans Self-Care for Caregivers by Pat Samples, Diane Larsen, & Marvin Larsen. Keep It Simple One Day at a Time Easy Does It This Too Shall Pass
Self-Care Approaches Meditation Relaxation Affirmation Recreation Prioritization Nutrition Rest Sleep Exercise Medical Care Ask for assistance Take a “news” break Seek information Breathing Journaling Others…..
The Relaxing Breath "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D.
Journaling Exercise #2: Self-Care “Before I became a caregiver, I used to care for myself by___________________” “Some of the things I do now to take care of myself are_______________________” “I usually fall apart if I don’t____________” “I want to care for myself and so I will ______________”
Al Siebert, PhD, author of The Resiliency Advantage Some caregivers are more resilient, hardy and stress- resistant than others. Some hold up well under pressure and even gain strength from the difficulties and strains. Resilient people find meaning, purpose and value in difficult circumstances. We humans are born with the ability to be made better by life’s difficulties.
Features of Resiliency Darryl Conner in his book, Managing at the Speed of Change, lists five characteristics of resiliency. These features are to: Be Positive - See life as challenging, dynamic, and filled with opportunities. Be Focused - Determine where you are headed and stick to that goal so that barriers do not block your way Be Flexible - Open yourself to different possibilities when faced with uncertainty. Be Organized - Develop structured approaches to be able to manage the unknown. Be Proactive - Look ahead, actively engage change, and work with it.
Journaling Exercise #3: Resiliency “ I know I have always been a resilient person because ___________________” “My resilience has never been that strong and I know this because ____________” “I want to become more resilient and so I will___________________________”
Journaling Exercise # 4: Three Words Now write three words that describe how you are feeling right now Compare these words to the three words you wrote at the beginning of the session.
Journaling Books and More Conner, Darryl. Managing at the Speed of Change. NY: Random House Inc., 2006. Larsen, D. & Larsen, M. Self Care for Caregivers. Center City, Minnesota: Hazelden Foundation, 1991. Goodwin, Lynn B. You want me to do what? Journaling for caregivers. Oklahoma: Tate Publishing & Enterprises LLC, 2009 Pennebaker, James PhD. Opening Up. New York: Guilford Press, 1997. Siebert, Al PhD. The Resiliency Advantage. San Francisco, CA: Berrett-Koehler Publishers, Inc., 2005. Stahura, Barbara & Schuster, Susan B. After Brain Injury: Telling your story. A Journaling Workbook. Wake Forest, NC: Lash & Associates Publishing/Training Inc, 2009.
Journaling Internet Sites Breathing exercises - http://www.drweil.com/drw/u/ART00521/three- breathing-exercises.htmlhttp://www.drweil.com/drw/u/ART00521/three- breathing-exercises.html Internet site & Book - Sue Meyn, JOURNAL POWER, http://www.toolswithheart.com/journalcoach/index.html http://www.toolswithheart.com/journalcoach/index.html Article about journaling - http://stress.about.com/od/generaltechniques/p/profilejournal.htm http://stress.about.com/od/generaltechniques/p/profilejournal.htm Article about journaling - Alabama Cooperative Extenson System/Urban/MetroNews--The Healing...Alabama Cooperative Extenson System/Urban/MetroNews--The Healing... Barbara Stahura http://www.barbarastahura.com Certified instructor, Journal to the Self®, blog: Journal After Brain Injury. http://www.journalafterbraininjury.wordpress.comhttp://www.barbarastahura.comhttp://www.journalafterbraininjury.wordpress.com
Books about TBI Cassidy, John W., MD. Mindstorms. Cambridge: Da Capo Press, 2009. Jameson, Larry & Beth. Brain Injury Survivor’s Guide. Denver: Outskirts Press, Inc, 2008. Leider, Richard J., Shapiro, David A. Repacking your bags. San Francisco: Berrett-Koehler Publishers, Inc., 2002. Schwarz, Shelley Peterman. Memory Tips for Making Life Easier. Verona, Wisconsin: Attainment Company, Inc., 2006. Stoler, Diane Roberts, Ed.D., Hill, Barbara Albers. Coping with Mild Traumatic Brain Injury. New York: Penquin Group Inc., 1998. Sullivan, Cheryle, MD. Brain Injury Survival Kit. New York: Demos Medical Publishing, LLC, 2008.
Personal Stories of TBI Cromer, Janet M. Professor Cromer Learns To Read. Bloomington: Author House, 2010. Fahl, Joyce Little. TBI: Shaken, But Not Stirred. New York: iUniverse, 2009. Long, PJ. Gifts from the Broken Jar. Culver City, CA: EquiLibrium Press, Inc., 2005. Osborn, Claudia L. Over my head. Missouri: Andrews McMeel Publishing, 2000. Schutz, Larry E. & Schutz, Michael E. Head Injury Recovery In Real Life. San Diego: Plural Publishing, 2010. Selak, Joy H., Overman, Steven S. You Don’t Look Sick. New York: The Haworth Medical Press, 2005. Stahura, Barbara. What I Thought I Knew. Wake Forest, NC: Lash & Associates Publishing/Training Inc, 2009. Woodruff, Bob & Lee. In An Instant. New York: Random House, 2007.
Workbooks about TBI Long, PJ. Brain On A String. Culver City, CA: EquiLibrium Press, 2006. Mason, Douglas J. The Mild Traumatic Brain Injury WORKBOOK. Oakland: New Harbinger Publications, 2004. Powell, Trevor & Malia, Kit. The Brain Injury Workbook. UK: Speechmark Publishing, 2003.
Internet Sites about TBI University of Washington TBI - http://depts.washington.edu/uwtbi/Education/newsv9.1.pdf http://depts.washington.edu/uwtbi/Education/newsv9.1.pdf TBI Resource Line - 877-824-1766 http://biawa.org/http://biawa.org/ Young Adult Stroke Group - www.SeattleYASS.weebly.comwww.SeattleYASS.weebly.com Brain Injury Association - http://www.braininjurywa.org/supportgroups http://www.braininjurywa.org/supportgroups UW TBI Model System - http://msktc.washington.edu/tbi/factsheets/index.asp http://msktc.washington.edu/tbi/factsheets/index.asp TBI Clubhouse - email@example.com@provail.org National Aphasia Association - www.aphasia.org