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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.

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Caring for Yourself, too: A Journaling Workshop Washington State 2011 TBI Conference April 28, 2011

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  1. Caring for Yourself, too: A Journaling WorkshopWashington State 2011 TBI ConferenceApril 28, 2011 Joan Jaeger, MSPA, CCC-SLP

  2. Session Goal To introduce journaling techniques and other methods that caregivers can use for improved self-care and resiliency.

  3. 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

  4. Journal Exercise #1: Three Words • Write three words describing how you are feeling write now.

  5. The Power of Words • http://youtu.be/Hzgzim5m7oU

  6. 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

  7. 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)

  8. 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

  9. Barbara Stahura • http://www.barbarastahura.com• Certified instructor, Journal to the Self®. • blog: Journal After Brain Injury.  http://www.journalafterbraininjury.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.

  10. 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”

  11. “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

  12. 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

  13. Meditation Relaxation Affirmation Recreation Prioritization Nutrition Rest Sleep Exercise Medical Care Ask for assistance Take a “news” break Seek information Breathing Journaling Others….. Self-Care Approaches

  14. 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.

  15. 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 ______________”

  16. 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.

  17. 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.

  18. 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___________________________”

  19. 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.

  20. Resources We Use

  21. 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.

  22. Journaling Internet Sites • Breathing exercises - http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html • Internet site & Book - Sue Meyn, JOURNAL POWER, http://www.toolswithheart.com/journalcoach/index.html • Article about journaling - http://stress.about.com/od/generaltechniques/p/profilejournal.htm • Article about journaling - 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.com

  23. 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.

  24. 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.

  25. 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.

  26. Internet Sites about TBI • University of Washington TBI - http://depts.washington.edu/uwtbi/Education/newsv9.1.pdf • TBI Resource Line - 877-824-1766 http://biawa.org/ • Young Adult Stroke Group - www.SeattleYASS.weebly.com • Brain Injury Association - http://www.braininjurywa.org/supportgroups • UW TBI Model System - http://msktc.washington.edu/tbi/factsheets/index.asp • TBI Clubhouse - clubhouse@provail.org • National Aphasia Association - www.aphasia.org

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