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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

Caring for Yourself, too: A Journaling WorkshopWashington State 2011 TBI ConferenceApril 28, 2011

Joan Jaeger, MSPA, CCC-SLP

session goal
Session Goal

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

agenda
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
Journal Exercise #1: Three Words
  • Write three words describing how you are feeling write now.
the power of words
The Power of Words
  • http://youtu.be/Hzgzim5m7oU
the potential benefits of journal writing are many including opportunities to
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
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
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

slide9

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.

what is self care
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
“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 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…..

Self-Care Approaches
the relaxing breath
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
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
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
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
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
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
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
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
books about tbi
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
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
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
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