Unit 1: Setting the Foundation - Kaiser Permanente · Day 2 10 : 15 (2) rested Day 3 10 : 15 (3)...

transcript

Pacing

KAISER PERMANENTE SAN JOSE

LESSON 3

Quote of the Week

If you train your mind, the body will follow.

– Steph Curry (Warrior's Point Guard)

Farmer’s Market Day

What advice or suggestions do you have to help Mary

manage this activity?

Understanding Pain and ActivityA

I overdid

”Flare up”

Pain alarm activation

Activity level

The “Excessive Rest” Cycle

AvoidActivity

ActivityPain

Activity

Stiffness

Pain Stiffness

The “Excessive Rest” CycleA

”Flare up”

Activity level

Activity Pattern Using PacingA

Activity level using pacing over time

”Flare up”

Activity level

Pacing: Rethink it, Reprioritize it

1. Prioritize each activity2. Plan how to complete a task; break down

into smaller tasks3. Pace yourself

Collecting and takingout recycling

Cooking or baking with friends/ family for

celebrationCleaning out closets

Prioritizing

The “Drawers” of Prioritizing

“A” Activities

“B” Activities

“C” Activities

Exercise and pleasurable activities are just as important

as “work” tasks

Prioritize(A) important and urgent(B) important and nonurgent(C) not as important/urgent

Pacingꟷ Alternating High and Low Activities

High ImpactActivity Time

PainLevel

Low ImpactActivity Time

PainLevel

Washing dishes

20 min. 5Mindfulnesspractice

10 min. 3

Vacuuming 30 min. 7 Reading 10 min. 5

Activity Pacing Log

Example

Task Rake Leaves

Active goal :Rest goal

10 mins : 15 mins

Day 1 10 : 15 (1) okay

Day 2 10 : 15 (2) rested

Day 3 10 : 15 (3) good job!

Day 4 10 : 15 (1) tired

Day 5 10 : 15 (1) better

Day 6 10 : 15 (1) okay

Day 7 10 : 15 (1) finish yard!

OverallIncrease use of activity– rest cycle (14 mins)

Avoidance by Rushing Around, Being Busy, Always on the Go!

A fast-paced life tricks usinto thinking:

Rushing is.. • An Addictive High• A “Mood Elevator”• Way to Avoid Boredom• Way to Avoid Thinking

I’m worthybecause I do

things for others.

I’m toobusy to think or

feel bad.

I’m indispensable.

Planning Pleasant Activities

Start with something easy.

Decide what you will do.

Plan a reward.

Start with2-3 activities,3-5 times per

Pleasant Activity Goals

Date& Time

Activity How much do you think you will enjoy

it?(0-10)

How much did you actually enjoy it?

(0-10)

Observations/Reflections

June 6

Going to the movies with friends

3 7.5 I was surprised that I had fun since I was not feeling well earlier in the day.

Rating scale:0 = no enjoyment

10 = maximum enjoyment

Mindfulness Meditation

Source: Vox podcast, The Ezra Klein Show, How the brainsof master meditators change 5/30/2019

“Attention is the building block of all

other types of learning.”

This Week’s Goal

• Ties in with this value: _________.

• This week I will _____________(what) _______ (how much)

______(with whom) _________(when) _______(how often).

• My reward for accomplishing my goal will be: _________.

• How confident am I that I can do this? (1 = not at all confident, 10 = very

confident):

1 2 3 4 5 6 7 8 9 10

Home Practice

Practice a mindful meditation activity

Practice one of the pacing strategies to

try at home

Pick one or two pleasant activities

for the week

Unit 1: Setting the Foundation - Kaiser Permanente · Day 2 10 : 15 (2) rested Day 3 10 : 15 (3)...

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