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Caring for Yourself, too: A Journaling WorkshopWashington State 2011 TBI Conference
April 28, 2011
Caring for Yourself, too: A Journaling WorkshopWashington 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
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.barbarastah
ura.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.c
om/tbi-survivor-journal• Author of "What I Thought I Knew," a memoir about how changing my mind changed my life.
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 SlogansSelf-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.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• 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
• 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 - [email protected]
• National Aphasia Association - www.aphasia.org