Transcript A Journaling Workshop - Washington Traumatic Brain Injury Council

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 Power of Words
• http://youtu.be/Hzgzim5m7oU
The potential benefits of journal writing are
many, including opportunities to:
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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!
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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
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
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Meditation
Relaxation
Affirmation
Recreation
Prioritization
Nutrition
Rest
Sleep
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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 stressresistant 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
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Darryl Conner in his book, Managing at the Speed of Change,
lists five characteristics of resiliency. These features are to:
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Be Positive - See life as challenging, dynamic, and filled with
opportunities.
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Be Focused - Determine where you are headed and stick to that
goal so that barriers do not block your way
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Be Flexible - Open yourself to different possibilities when faced
with uncertainty.
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Be Organized - Develop structured approaches to be able to
manage the unknown.
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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.
Resources We Use
Journaling Books and More
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Conner, Darryl. Managing at the Speed of Change. NY: Random House
Inc., 2006.
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Larsen, D. & Larsen, M. Self Care for Caregivers. Center City,
Minnesota: Hazelden Foundation, 1991.
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Goodwin, Lynn B. You want me to do what? Journaling for caregivers.
Oklahoma: Tate Publishing & Enterprises LLC, 2009
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Pennebaker, James PhD. Opening Up. New York: Guilford Press, 1997.
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Siebert, Al PhD. The Resiliency Advantage. San Francisco, CA:
Berrett-Koehler Publishers, Inc., 2005.
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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
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Breathing exercises - http://www.drweil.com/drw/u/ART00521/threebreathing-exercises.html
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Internet site & Book - Sue Meyn, JOURNAL POWER,
http://www.toolswithheart.com/journalcoach/index.html
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Article about journaling http://stress.about.com/od/generaltechniques/p/profilejournal.htm
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Article about journaling - Alabama Cooperative Extenson
System/Urban/MetroNews--The Healing ...
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Barbara Stahura http://www.barbarastahura.com Certified instructor,
Journal to the Self®, blog: Journal After Brain Injury
. http://www.journalafterbraininjury.wordpress.com
Books about TBI
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Cassidy, John W., MD. Mindstorms. Cambridge: Da Capo Press, 2009.
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Jameson, Larry & Beth. Brain Injury Survivor’s Guide. Denver:
Outskirts Press, Inc, 2008.
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Leider, Richard J., Shapiro, David A. Repacking your bags. San
Francisco: Berrett-Koehler Publishers, Inc., 2002.
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Schwarz, Shelley Peterman. Memory Tips for Making Life Easier.
Verona, Wisconsin: Attainment Company, Inc., 2006.
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Stoler, Diane Roberts, Ed.D., Hill, Barbara Albers. Coping with Mild
Traumatic Brain Injury. New York: Penquin Group Inc., 1998.
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Sullivan, Cheryle, MD. Brain Injury Survival Kit. New York: Demos
Medical Publishing, LLC, 2008.
Personal Stories of TBI
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Cromer, Janet M. Professor Cromer Learns To Read. Bloomington: Author House, 2010.
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Fahl, Joyce Little. TBI: Shaken, But Not Stirred. New York: iUniverse, 2009.
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Long, PJ. Gifts from the Broken Jar. Culver City, CA: EquiLibrium Press, Inc., 2005.
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Osborn, Claudia L. Over my head. Missouri: Andrews McMeel Publishing, 2000.
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Schutz, Larry E. & Schutz, Michael E. Head Injury Recovery In Real Life. San Diego:
Plural Publishing, 2010.
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Selak, Joy H., Overman, Steven S. You Don’t Look Sick. New York: The Haworth Medical
Press, 2005.
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Stahura, Barbara. What I Thought I Knew. Wake Forest, NC: Lash & Associates
Publishing/Training Inc, 2009.
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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
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University of Washington TBI http://depts.washington.edu/uwtbi/Education/newsv9.1.pdf
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TBI Resource Line - 877-824-1766 http://biawa.org/
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Young Adult Stroke Group - www.SeattleYASS.weebly.com
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Brain Injury Association http://www.braininjurywa.org/supportgroups
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UW TBI Model System http://msktc.washington.edu/tbi/factsheets/index.asp
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TBI Clubhouse - [email protected]
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National Aphasia Association - www.aphasia.org