On Thanksgiving Day, my husband went to buy a newspaper. The drugstore was all sold out of the local paper, the Akron Beacon Journal, so he got the Cleveland Plain Dealer instead. One of my favorite writers, Regina Brett, left the Beacon Journal several years ago, and now writes for the Plain Dealer (as well as writing a book and hosting a weekly radio call in show), so I got a chance to read her column again. Her commentary on Thanksgiving Day was on being grateful, a favorite topic of mine. She wrote about a Wall Street Journal (WSJ) story that ran this week subtitled: 'Grateful People Are Happier, Healthier Long After the Leftovers Are Gobbled Up". The story stated scientific evidence shows that people who feel grateful have more energy, earn more money, and sleep better, among many other benefits.
I wondered which came first, the gratefulness, or the increased energy and money and better sleep? I know that for me, when I sleep better and have more energy, I feel much more grateful than when I am fatigued and awake half the night. I looked up the WSJ article to find out. It said that most of the studies looked at associations, not cause and effect, so it was unclear which came first. They did cite a couple of studies that specifically looked at this question. In one, researchers took over 100 undergrad students, and randomly divided them into three groups. One group wrote five things for which they were grateful during the past week for 10 weeks, the next wrote five things that annoyed them each week, and the third group wrote five events that occurred. The group that wrote things for which they were grateful reported having fewer health complaints, exercising more regularly and felt better about their lives in general than the other two groups. This demonstrates that experiencing gratitude really does have positive effects on the individual.
The article suggests ways to practice gratitude, including common suggestions, such as keeping a gratitude journal, counting your blessings, and using positive language whether talking to others or yourself. Brett mentions two techniques for practicing gratitude she learned from the WSJ which are also new to me. One is to write your letter of thanks, but instead of mailing it, deliver it in person or on the phone. This way, you get to experience the joy you bring to the other person.
The other idea is to find a gratitude accountability buddy with whom you can exchange gratitude lists. On TalkSjo, one of the Sjogren's Syndrome email lists I subscribe to, several people post their 'Monday Gratitude List' each week. Sometimes if I am in a hurry, I skip or just skim over these lists, but usually I enjoy reading them. We vicariously share the joys of each other's lives, just as we share the trials of having the same chronic illness. Just imagine how miserable life would be if we focused on the trials, and never noticed the joys. On second thought, forget that. Instead, imagine how glorious life would be if we focused on the trials only long enough to manage them, and spent most of our energy focusing on the joys. Misery loves company, so does joy.
PAGES
BUTTERFLY BANNER
Papercut and colored pencil art by Sheryl Aronson X 5
Sunday, November 28, 2010
Thursday, November 25, 2010
Give Thanks For The Simple Things
It is Thanksgiving Day, so of course, I have to write about giving thanks. Early this morning, when my husband was still snoozing, I was thinking about what to write. I thought about how comfortable I was, lying in my nice, warm bed, safe from intruders and sheltered from the rain and chill. No war is raging outside, no cockroaches or scorpions are running around on my floor. In my closet, I have more choices than I need in clothing, my kitchen is well stocked with a good variety of foods.
My family members all get along with each other, my kitten lets me pet her, if she isn't in the mood to wrestle. My husband supports me, financially and emotionally. I know I am loved by him, by my two step sons, my siblings, and the above mentioned kitten. I have extended 'family' in my temple, and the respect of my colleagues at work and in my Sjogren's Support Group.
I can afford the medications I need to help my body produce tears and saliva. My pain is adequately controlled so that I don't have constant pain, and I only get fatigued if I do too much at once.
I got out of bed, turned on the light, and started the shower: we are not at risk of our utilities being shut off. I did my morning self care routines and got dressed, all independently. I made breakfast, and ate it watching the Macy's Thanksgiving Day Parade on TV. I played with my kitten, picked up my laptop computer, and started to write. Not only do I have my own computer with ready internet access, but I can read and write, which require a combination of cognitive ability, adequate vision, and education. I can do art on my computer, and in my studio, which is right next door to my apartment. I can afford to buy the supplies I need/want to do my art, and the talent to create in a variety of media. I have enough strength and energy to do my art, to work at the hospital when they need me, and still have some left over to take care of myself and my small apartment.
And that is just the beginning of the things for which I am thankful.
My family members all get along with each other, my kitten lets me pet her, if she isn't in the mood to wrestle. My husband supports me, financially and emotionally. I know I am loved by him, by my two step sons, my siblings, and the above mentioned kitten. I have extended 'family' in my temple, and the respect of my colleagues at work and in my Sjogren's Support Group.
I can afford the medications I need to help my body produce tears and saliva. My pain is adequately controlled so that I don't have constant pain, and I only get fatigued if I do too much at once.
I got out of bed, turned on the light, and started the shower: we are not at risk of our utilities being shut off. I did my morning self care routines and got dressed, all independently. I made breakfast, and ate it watching the Macy's Thanksgiving Day Parade on TV. I played with my kitten, picked up my laptop computer, and started to write. Not only do I have my own computer with ready internet access, but I can read and write, which require a combination of cognitive ability, adequate vision, and education. I can do art on my computer, and in my studio, which is right next door to my apartment. I can afford to buy the supplies I need/want to do my art, and the talent to create in a variety of media. I have enough strength and energy to do my art, to work at the hospital when they need me, and still have some left over to take care of myself and my small apartment.
And that is just the beginning of the things for which I am thankful.
Monday, November 22, 2010
People Are Happiest When Their Minds Are Fully Engaged
I have written about mindfulness in the past, new research confirms that it is a good thing. In a study published in the Nov. 12 issue of Science, people reported being happier when they were fully engaged in activity. 2250 people were involved in the study, from 83 countries and ages 18-88. They were prompted at random times during the day by an iPhone application to answer several questions re: how they were feeling, what they were doing, whether their mind was wandering, and if their thoughts were pleasant, unpleasant or neutral.
It turns out that they spent about 47% of the time with wandering minds. The activity with the least amount of mind wandering was sex. People reported being happiest when making love, exercising or talking, and least happy when resting or sleeping, working or on the computer. People were happier when thinking pleasant thoughts than unpleasant thoughts, but happier still when they were fully engaged in what they were doing at the time.
Study author Matthew Killingswoth, a doctoral candidate in psychology at Harvard University stated that the human mind has the unique ability to wander. We tend to ponder things that have happened and to anticipate and plan for things that might happen. Apparently, that ability can make us less happy. There is a saying I have heard, that life is what happens while we are busy making other plans. We miss out on a great deal of our own lives, because our minds are on other things.
Think about what you have been doing for the past hour. Obviously, one thing you have been doing is reading blogs. Are you actively paying attention to what you read, or are you just skimming the pages while you plan tomorrow's dinner? You get more out of what you read, and also remember more of it, if you pay attention. Imagine how much more satisfying your relationships would be if you really paid attention to the other person, and they to you. My kitten is asleep next to me. I love to pet her, she is so soft. Paying attention to the sensations when I pet her makes the experience so much more intense, and it can change my mood and my day for the better.
During your day, try to really be present for at least one activity that you normally don't pay attention to. Think about the experience of standing in line at the grocery store. Normally, people stand there, waiting their turn, either mindlessly letting the time go by, or thinking about what they have to do next, and maybe getting annoyed by how long it is taking. Next time you are standing in line, look around you. Observe your surroundings, other people, Notice any smells, sounds, sights. Feel the texture of each item as you place it on the counter. Chat with other people in line and/or the cashier, give complements, look for things you never noticed before.
Try to keep your mind either neutral or positive while making your observations. If your mind wanders, don't get mad at yourself, after all, you are only human. Just gently turn your mind back to whatever you are doing.
You may be surprised by how this changes your experience. Pick out other situations, and practice being in the moment.
It turns out that they spent about 47% of the time with wandering minds. The activity with the least amount of mind wandering was sex. People reported being happiest when making love, exercising or talking, and least happy when resting or sleeping, working or on the computer. People were happier when thinking pleasant thoughts than unpleasant thoughts, but happier still when they were fully engaged in what they were doing at the time.
Study author Matthew Killingswoth, a doctoral candidate in psychology at Harvard University stated that the human mind has the unique ability to wander. We tend to ponder things that have happened and to anticipate and plan for things that might happen. Apparently, that ability can make us less happy. There is a saying I have heard, that life is what happens while we are busy making other plans. We miss out on a great deal of our own lives, because our minds are on other things.
Think about what you have been doing for the past hour. Obviously, one thing you have been doing is reading blogs. Are you actively paying attention to what you read, or are you just skimming the pages while you plan tomorrow's dinner? You get more out of what you read, and also remember more of it, if you pay attention. Imagine how much more satisfying your relationships would be if you really paid attention to the other person, and they to you. My kitten is asleep next to me. I love to pet her, she is so soft. Paying attention to the sensations when I pet her makes the experience so much more intense, and it can change my mood and my day for the better.
During your day, try to really be present for at least one activity that you normally don't pay attention to. Think about the experience of standing in line at the grocery store. Normally, people stand there, waiting their turn, either mindlessly letting the time go by, or thinking about what they have to do next, and maybe getting annoyed by how long it is taking. Next time you are standing in line, look around you. Observe your surroundings, other people, Notice any smells, sounds, sights. Feel the texture of each item as you place it on the counter. Chat with other people in line and/or the cashier, give complements, look for things you never noticed before.
Try to keep your mind either neutral or positive while making your observations. If your mind wanders, don't get mad at yourself, after all, you are only human. Just gently turn your mind back to whatever you are doing.
You may be surprised by how this changes your experience. Pick out other situations, and practice being in the moment.
Friday, November 19, 2010
Soup: Its What's for Dinner
As winter slowly rolls in, I have started to alter what I cook. I really like to cook, but I don't like to do it every day. I make big pots of vegetable soup, using whatever vegetables I have. Luckily, my husband is very agreeable when it comes to food, and doesn't mind eating the same thing for several days.
Here is my basic recipe: I chop and saute a large onion in a little bit of olive oil. While that is cooking, I cut up whatever other vegetables I want to use into bite sized pieces, starting with the ones that need to cook the longest, like root vegetables. When the onion is nicely golden, I pour in 2 or 3 cans of chicken broth or veggie broth, and throw in the vegetables I have cut up. I continue to cut up the softer veggies, and add them to the pot after the other veggies have cooked for a few minutes. By the time I add the last veggies, they are well above the level of the broth. My soups would probably be more correctly referred to as stews. At the end, I add a can of tomatoes,or a small carton of a soup such as roasted red pepper or butternut squash. I sometimes add seasonings, but usually let the veggies speak for themselves.
This soup is very easy to do, other than cutting up all the veggies, which I find kind of meditative. I know the instructions are pretty vague, that is because I don't use recipes, I just throw things together that most people wouldn't think of. A recent soup I made included onion, butternut squash, Brussels sprouts, fennel, eggplant, apple and tomatoes, added to the pot in that order. Instead of a can of tomatoes or a carton of soup added at the end, I added a jar of curry sauce. As for the amounts of each veggie, I usually add all that there is. A whole butternut squash, whatever size it is, a whole eggplant, the whole bag of Brussels sprouts, etc. (Cut into bite sized cubes, not tossed into the pot whole).
For protein, I often add Haloumi (Greek) or Paneer (Indian) cheese, neither of which melt when heated, cut in little cubes. a can or two of beans or occasionally turkey sausage. I serve my soup with a nice bakery bread, whatever looked good that day, which we tear off the loaf in chunks. The soup I described above lasted most of a week, and neither my husband nor I minded the repetition because it was so tasty.
Most of the effort of cooking is in getting out all the things you need, and cleaning up afterward. By cooking large quantities, you can save yourself alot of effort. One late afternoon spent cooking, then several days of just heating up the leftovers in the microwave oven. If you don't want to have it night after night, put it into labeled serving sized containers in the freezer, and take them out as needed. This kind of cooking also works well for a group, so invite family members or friends in to help. Many veggies can be bought already cut into bite sized chunks these days, and most grocery stores even have packages of chopped onions. Just buy the packages you want for your soup, and you don't even need to do much, if any, chopping!
Here is my basic recipe: I chop and saute a large onion in a little bit of olive oil. While that is cooking, I cut up whatever other vegetables I want to use into bite sized pieces, starting with the ones that need to cook the longest, like root vegetables. When the onion is nicely golden, I pour in 2 or 3 cans of chicken broth or veggie broth, and throw in the vegetables I have cut up. I continue to cut up the softer veggies, and add them to the pot after the other veggies have cooked for a few minutes. By the time I add the last veggies, they are well above the level of the broth. My soups would probably be more correctly referred to as stews. At the end, I add a can of tomatoes,or a small carton of a soup such as roasted red pepper or butternut squash. I sometimes add seasonings, but usually let the veggies speak for themselves.
This soup is very easy to do, other than cutting up all the veggies, which I find kind of meditative. I know the instructions are pretty vague, that is because I don't use recipes, I just throw things together that most people wouldn't think of. A recent soup I made included onion, butternut squash, Brussels sprouts, fennel, eggplant, apple and tomatoes, added to the pot in that order. Instead of a can of tomatoes or a carton of soup added at the end, I added a jar of curry sauce. As for the amounts of each veggie, I usually add all that there is. A whole butternut squash, whatever size it is, a whole eggplant, the whole bag of Brussels sprouts, etc. (Cut into bite sized cubes, not tossed into the pot whole).
For protein, I often add Haloumi (Greek) or Paneer (Indian) cheese, neither of which melt when heated, cut in little cubes. a can or two of beans or occasionally turkey sausage. I serve my soup with a nice bakery bread, whatever looked good that day, which we tear off the loaf in chunks. The soup I described above lasted most of a week, and neither my husband nor I minded the repetition because it was so tasty.
Most of the effort of cooking is in getting out all the things you need, and cleaning up afterward. By cooking large quantities, you can save yourself alot of effort. One late afternoon spent cooking, then several days of just heating up the leftovers in the microwave oven. If you don't want to have it night after night, put it into labeled serving sized containers in the freezer, and take them out as needed. This kind of cooking also works well for a group, so invite family members or friends in to help. Many veggies can be bought already cut into bite sized chunks these days, and most grocery stores even have packages of chopped onions. Just buy the packages you want for your soup, and you don't even need to do much, if any, chopping!
Monday, November 15, 2010
I Can't Have My Cookies And Eat Them, Too
I pride myself on my good diet. My shopping cart is mostly filled with fresh fruits and vegetables, low fat/fat free milk products, and whole grain products. This hasn’t been a response to recent pushes to decrease meat and fast food consumption. I don’t like handling raw meat, and I don’t like the taste of most fast food and prepackaged foods. I also have a history of digestive issues, including gastroparesis, where the food is not pushed through the stomach like it should be, and an ongoing battle with barely controlled GERD (acid reflux). My good diet helps to control the GERD, but actually causes problems when the gastroparesis flares up, because the stomach has to work harder to digest raw fruits and veggies than it would softer foods.
We spend many of our weekends at our cabin, and recently I have gotten terrible nausea and GERD flares every time we are there. It usually flares up right after breakfast, and lasts until after I go to bed, calms down through the night, then flares again the next morning. Our breakfasts at the cabin are slightly different from those at home because we have more time to eat, but contain nothing that I don’t eat on a regular basis at home. So I have spent too much time feeling sick, and have been trying to sleuth out the cause. I will admit that we eat more junk food at the cabin, there is a little store that has my husband’s favorite brownies, there is an Amish family nearby that sells fresh baked goods out of their home, and my husband likes to have ice cream in the evening, and it just wouldn’t be polite to let him eat alone… Just to preserve my reputation, I have to point out that my junk food consumption consists of maybe a cookie, half a brownie, and a small serving of ice cream with caramel sauce. Even at its junkiest, my diet is better than the average American’s daily diet.
But I wasn’t getting sick the first day at the cabin, and it always started in the morning, not at night, when I ate that stuff. I was trying various nausea, gas, acid and digestive enzymes, with limited improvement. So, what was happening to my stomach? I think I finally figured it out. I am eating the junk in the afternoon and evening, putting more fat and sugar into my system than it is used to. My digestive system processes it as best it can. In the morning, when I introduce my breakfast of fresh fruits, yogurt and bagel, my stomach rebels, saying, “I worked overtime yesterday, I’m off duty.” My intestines chime in, saying “We’re still working on yesterday’s influx. Check back with us later.” The food sits there, and the acid in my stomach calls in its friends to help it clean up the roadblock.
This explanation may not stand up under scientific scrutiny, but it seems plausible to me, given my body’s quirkiness, and tendency to respond in unexpected ways to medications and environmental influences. I have read about the importance of getting consistent sleep each day, rather than sleeping in on the weekends. I guess the same holds true for eating, and eating a consistent diet is best. So I can either increase my junk food intake during the week, or decrease it on weekends. The former sounds like the best route from the perspective of my tongue, but I suspect that my stomach might rebel everyday if I try that. So, much to my chagrin, I guess I will need to limit my intake of these junk foods to one, or on occasion, two portions a day.
My message for the day? Not only to eat healthy, but also eat consistently. Thanksgiving is coming up soon, a day when Americans traditionally eat to excess, including desserts such as my favorite, pumpkin pie. I have read suggestions like drinking two glasses of water or eating a small, healthy snack a few hours before the holiday meal, so you will not be so hungry. I am not sure how much this will help. It depends on your willpower. I don’t think hunger plays a very big part in eating at such meals. I think it is more a matter of getting caught up in the holiday mood, and wanting to have some of everything, because it is there. There is nothing wrong with having some of everything, but take small portions, and pace yourself. Save your dessert for a snack later, or the next day. Eat slowly, socialize more. You will be less likely to take seconds. If you want seconds, remind yourself what it feels like to be overstuffed.
When I go out to eat, I frequently come home with leftovers for another meal, sometimes two. I have heard people say that they can’t stop eating, and can never save some food to take home. This is a matter of training yourself. Cut the food in half before you begin to eat. By saying you can’t, you are giving up before you even try. I know that there will be times when I eat more junk food than I should, and I will have the problems I talked about above. But I know that this is not a matter of not being able to control myself, but it is a matter of knowing I should and could control myself, but I choose not to. It isn’t easy to assert control, especially if it is a new skill, and you are confronted by all kinds of goodies. Remembering the discomfort I will experience if I don’t assert control will help me to be strong. What is it that will help you be strong and control your overindulging?
Wednesday, November 10, 2010
Customized Exercise Program - My RA Fit Kit
I found an interesting site on the Internet yesterday. I think I first heard of it in a TV commercial. It is called My RA Fit Kit. It is actually designed for people with Rheumatoid Arthritis, but anyone can use it. The site designs a customized exercise program, based on your current activity level, your interests and condition.
To start, there are a number of questions on your current exercise routines, what kinds of exercise you prefer, and what joints are affected. A page with general fitness guidelines appears. When you close it, a custom exercise program appears, with selected exercises in 4 categories: balance, strength, flexibility/range of motion, and cardiovascular including low impact.
My program came up with from 6 to 30 exercises, depending on the category. For each exercise, there is a thumbnail picture and a brief description. When you click on a picture, you get a larger picture that moves (not really a video, but it changes from beginning to ending positions). There are thorough instructions, including how to modify the exercise to make it more or less challenging, and modifications for specific joint involvement.
Along with the recommended exercises is a page on getting started with exercise. This includes general info, as well as suggestions of how best to exercise if you have RA (or any other related issue). They suggest exercising when your pain is at its lowest and you have the most energy, warm up before and cool down after for 5-10 minutes each, massage stiff or sore areas, apply heat or cold as needed, and respect your pain.
There are other tabs to click on, including a more extensive 'getting started' page, that includes more info on exercising, an don the different categories of exercises. There is an activity log you can download and make copies of, to log your progress, and you can change your program by redoing the questionnaire.
One problem I saw with this site is that your information is not saved. There is an option to print the program, where you can choose to print one page, or selected exercises. When you leave the site, you lose the program. If you want to see it again, you have to answer the questions again (there are only six of them, so it really isn't that big a deal). Despite this, I recommend this as a resource for fitness.
To start, there are a number of questions on your current exercise routines, what kinds of exercise you prefer, and what joints are affected. A page with general fitness guidelines appears. When you close it, a custom exercise program appears, with selected exercises in 4 categories: balance, strength, flexibility/range of motion, and cardiovascular including low impact.
My program came up with from 6 to 30 exercises, depending on the category. For each exercise, there is a thumbnail picture and a brief description. When you click on a picture, you get a larger picture that moves (not really a video, but it changes from beginning to ending positions). There are thorough instructions, including how to modify the exercise to make it more or less challenging, and modifications for specific joint involvement.
Along with the recommended exercises is a page on getting started with exercise. This includes general info, as well as suggestions of how best to exercise if you have RA (or any other related issue). They suggest exercising when your pain is at its lowest and you have the most energy, warm up before and cool down after for 5-10 minutes each, massage stiff or sore areas, apply heat or cold as needed, and respect your pain.
There are other tabs to click on, including a more extensive 'getting started' page, that includes more info on exercising, an don the different categories of exercises. There is an activity log you can download and make copies of, to log your progress, and you can change your program by redoing the questionnaire.
One problem I saw with this site is that your information is not saved. There is an option to print the program, where you can choose to print one page, or selected exercises. When you leave the site, you lose the program. If you want to see it again, you have to answer the questions again (there are only six of them, so it really isn't that big a deal). Despite this, I recommend this as a resource for fitness.
Monday, November 8, 2010
I Just Wanna Be Normal
Who here has not wished to be normal (again)? My patients often have a goal to have their life get back to normal. I ask them what 'normal' is, and they usually say "You know, like it was before." Sometimes life can get back to what it was 'before', but usually not. I went to the funeral of a friend yesterday. He and his wife met in their teens, and had been married over 40 years. Yesterday, his wife was wishing desperately that life would go back to 'normal', you know, 'before'.
Life is a series of plateaus, separated by transitions. At each transition a new 'normal' emerges, and we either accept and adjust to it or we don't, but we can never go back to a previous 'normal'. Some transitions are planned, like weddings and graduations, some are unplanned, like funerals. Some are good, like babies and new jobs, some are not so good, like illness. Some are major and some are minor, some are sudden and some are gradual.
So what is 'normal'? According to dictionary.com, there are 2 definitions that fit this discussion:
Life is a series of plateaus, separated by transitions. At each transition a new 'normal' emerges, and we either accept and adjust to it or we don't, but we can never go back to a previous 'normal'. Some transitions are planned, like weddings and graduations, some are unplanned, like funerals. Some are good, like babies and new jobs, some are not so good, like illness. Some are major and some are minor, some are sudden and some are gradual.
So what is 'normal'? According to dictionary.com, there are 2 definitions that fit this discussion:
- Conforming with, adhering to, or constituting a norm,standard, pattern, level, or type; typical.
- Functioning or occurring in a natural way; lacking observable abnormalities or deficiencies.The first definition fits what I described as the plateaus between the transitions: where life is fairly consistent for a time. The second definition I find very intriguing. On the one hand, those of us living with chronic illness or pain would not be considered normal, because we have 'deficiencies'. On the other hand, since most of us have invisible illnesses, we are normal, because we 'lack observable abnormalities'. (At least, our 'abnormalities' are not observable to other people.)
I remember before my husband and I got married (we had our 14th anniversary two weeks ago) an incident that had me wondering what normal was. I sat on his lap sometimes, and he never seemed to mind. He sat on my lap sometimes, and I always got pain in my thighs much sharper and stronger than I would expect. This was 9 years before being diagnosed with Sjogren's syndrome and Fibromyalgia, and though I had had other pain issues before, I had not yet figured out any pattern or connections. I wondered if this pain was normal, and I was just being a wimp. I asked my husband, and it turns out, he didn't have the pain in his thighs like I had. Hmmm...
This pain, though not 'normal' as in typical for human beings, was 'normal' as in typical for my body. There is no 'normal' that we can aspire to. Each of us has our own 'normal', and it is subject to change as we age. If we fight that 'normal', we stay stuck in a past that no longer fits. We busy ourselves with waiting for something that will never come. We miss out on the delights of everyday living, we focus on the struggles and not the triumphs. I could either accept and adjust to having pain, or I could cry, complain, rant about the unfairness, and refuse to accept that this was my reality. I did a combination. I cried, and mourned the loss of ease with which my body used to function. Sometimes I complain, though briefly.
I would rather not have this pain, but in order to live my life, I have had to accept that having pain is my 'normal'. I am less tense when I do not fight against the pain,which, ironically, eases the pain some. I adjust by turning down the volume of the pain with medication, exercise, a fine balance of pampering and pushing myself, and many other coping techniques, some of which I have written about in this blog, others I have not. By accepting that some level of pain is my 'normal', I can live in the here and now, and make the best of each day.
Thursday, November 4, 2010
Journaling Can Ease Your Pain
I wrote awhile back about using art journals to cope, but I never wrote about journaling in general. I had been thinking that this would be a good topic when I got an email from the How to Cope With Pain Blog. It was a request from one of his readers. Here is an excerpt from that blog:
I’m a chronic pain patient myself who is learning to overcome my pain by writing. I’ve learned that by rediscovering this passion, I’ve been able to lower my pain level. Consequently, I’m putting together an inspirational e-book filled with stories BY chronic pain patients FOR chronic pain patients. If you want to contribute to his book, email him ASAP at drew_bufalini@yahoo.com. He wants the submissions by Dec. 1, 2010.
I'd call that a testimonial of writing helping someone get control over his pain. Journaling has so many benefits. For many people, journaling is a way to put down their thoughts and feelings so they don’t have to carry them around all the time. It can help organize thoughts, discover trends in thinking or behavior, and record progress or changes. You can record the highlights of your day, or you can write down your thoughts, feelings, fears or dreams. The only rule of journaling is that the journal owner makes the rules, and can break or change them at any time. In order to develop a habit of journaling, it is important to do it regularly.
There are countless types of journals. Journals can be like diaries, recording activities, thoughts and feelings. They can be like scrapbooks, with words, pictures and mementos. They can be a place to keep track of specific information, random thoughts, or anything you want to put in them. They can be written, drawn, painted, collaged, and every other means of expression that comes to mind. Traditionally, journals were on paper, a looseleaf notebook, spiral bound, hard cover or paperback, and any size you like.
In a healing journal, writing about your illness, your problems, your fears can get them out of your mind. Just the act of writing it down can be healing, as though someone has listened with a sympathetic ear. You can explore options of treatment, and how you feel about them. Write down your questions, then look for the answers. Give yourself encouragement by reminding yourself that you have made it this far. You are more than just your pain and illness.
I’m a chronic pain patient myself who is learning to overcome my pain by writing. I’ve learned that by rediscovering this passion, I’ve been able to lower my pain level. Consequently, I’m putting together an inspirational e-book filled with stories BY chronic pain patients FOR chronic pain patients. If you want to contribute to his book, email him ASAP at drew_bufalini@yahoo.com. He wants the submissions by Dec. 1, 2010.
I'd call that a testimonial of writing helping someone get control over his pain. Journaling has so many benefits. For many people, journaling is a way to put down their thoughts and feelings so they don’t have to carry them around all the time. It can help organize thoughts, discover trends in thinking or behavior, and record progress or changes. You can record the highlights of your day, or you can write down your thoughts, feelings, fears or dreams. The only rule of journaling is that the journal owner makes the rules, and can break or change them at any time. In order to develop a habit of journaling, it is important to do it regularly.
There are countless types of journals. Journals can be like diaries, recording activities, thoughts and feelings. They can be like scrapbooks, with words, pictures and mementos. They can be a place to keep track of specific information, random thoughts, or anything you want to put in them. They can be written, drawn, painted, collaged, and every other means of expression that comes to mind. Traditionally, journals were on paper, a looseleaf notebook, spiral bound, hard cover or paperback, and any size you like.
In a healing journal, writing about your illness, your problems, your fears can get them out of your mind. Just the act of writing it down can be healing, as though someone has listened with a sympathetic ear. You can explore options of treatment, and how you feel about them. Write down your questions, then look for the answers. Give yourself encouragement by reminding yourself that you have made it this far. You are more than just your pain and illness.
If you have a chronic or long term illness, it can be helpful to keep a symptoms journal, to keep track of how you feel. One benefit of this is to share the information with your doctor. Over time, you may notice that whenever you eat a certain food, take a certain medication, or participate in a certain activity, your symptoms flare up. You can then eliminate that food from your diet, talk to your doctor about changing the medication, or stop or alter the activity. Symptoms journals can be structured in a variety of ways. The simplest would be to just list your symptoms each day. This may not give a good picture of what is going on. More information would help. You can set up a grid with your common symptoms, dividing each into mild, moderate and severe, and a column for “other” across one axis, and dates, which can be subdivided into morning, afternoon and evening along the other axis. In the “other” column, you can write in any other symptoms, comments, or other info that may be relevant, such as only getting 3 hours of sleep the night before. Another helpful way of keeping track of symptoms is to draw them. Draw a basic outline of a body and make copies of it. Using colored pencils, markers or crayons, add colors, shapes and lines to the image, to show how you feel.
There are many other types of journals. One of my favorites is a gratitude journal, which focuses on things for which you are grateful. This can help you to refocus your thinking if you tend to dwell on your pain and suffering. A gratitude journal is an ongoing list of good things in life, big and small. It can include smelling a flower, talking to an old friend, five minutes of quiet after the kids went to bed, even the basics, like food, shelter, love. Try to write down at least 3-5 things you are grateful for each day. Since starting my gratitude journal, I am more aware of the blessings in my life, and focus less on the pain. When feeling down, just looking at the list brings me back up.
Monday, November 1, 2010
I Can't Wait for Patience
They say that patience is a virtue. I have learned to be patient in most situations, and I think it has helped me to remain calmer. For example, when another driver cuts me off, I don't let it get me angry anymore. If my husband does something that annoys me, I recognize that he didn't do it with the intention of annoying me, and I can let it go easily.
I have trouble being patient with myself, and the need to limit my physical activities so as not to hurt myself. A month ago, we moved our son into his dormitory for his junior year of college. My job was to sit in the lobby of his building and open the doors when someone approached carrying boxes, etc. A perfect job for me. Sunday, I wanted to set up shelves and organize my workshop. In order to put the shelves where I wanted them, I had to move and rearrange all the things that were in the way, and vacuum the floor. This included moving and re-stacking 122 bricks leftover from building our apartment.
Sometimes I worked carefully, such as taking 6-7 trips to put books on a shelf, rather than carrying the whole box at once. That takes patience. I tried to use mostly my left hand, to limit stress to my right elbow, where I have tendonitis. But that was slow and awkward, so my right hand kept getting involved. I reminded myself to be patient. I didn't have to get it all done in one day. It is ironic that I find it easier to pace myself when my husband is not around, than days like Sunday when he was in the garage working, too. He is the one who posted me at the dormitory door, so I would not be carrying heavy boxes. Why is it then, that I have to fight the urge that says that as long as he is working, I should be too?
I don't think it is a feeling of competition. I am not a very competitive sort. I think it is more a need to feel I am pulling my weight. I know I have written about that before, but it is an ongoing struggle for me, as I believe it is for alot of people who have decreased abilities. Being patient involves being able to say, "Its okay." Its okay for me to do less physical work. Its okay for me to stop working and while my husband continues. (Actually, he is more okay with this than I am.). Its okay for me to take care of my own needs.
Being patient means accepting that not everything is going to get done right now, nor does it have to. Being patient means accepting that a slower pace of life is not only acceptable, but healthier. Being patient means accepting that I don't have to conform to anyone's standards but my own, and those standards are allowed to change with the circumstances. Being patient means accepting that my expectations and goals for myself are allowed to change. Being patient means allowing my life to unfold at its own pace, and appreciating the uniqueness of who I am.
I have trouble being patient with myself, and the need to limit my physical activities so as not to hurt myself. A month ago, we moved our son into his dormitory for his junior year of college. My job was to sit in the lobby of his building and open the doors when someone approached carrying boxes, etc. A perfect job for me. Sunday, I wanted to set up shelves and organize my workshop. In order to put the shelves where I wanted them, I had to move and rearrange all the things that were in the way, and vacuum the floor. This included moving and re-stacking 122 bricks leftover from building our apartment.
Sometimes I worked carefully, such as taking 6-7 trips to put books on a shelf, rather than carrying the whole box at once. That takes patience. I tried to use mostly my left hand, to limit stress to my right elbow, where I have tendonitis. But that was slow and awkward, so my right hand kept getting involved. I reminded myself to be patient. I didn't have to get it all done in one day. It is ironic that I find it easier to pace myself when my husband is not around, than days like Sunday when he was in the garage working, too. He is the one who posted me at the dormitory door, so I would not be carrying heavy boxes. Why is it then, that I have to fight the urge that says that as long as he is working, I should be too?
I don't think it is a feeling of competition. I am not a very competitive sort. I think it is more a need to feel I am pulling my weight. I know I have written about that before, but it is an ongoing struggle for me, as I believe it is for alot of people who have decreased abilities. Being patient involves being able to say, "Its okay." Its okay for me to do less physical work. Its okay for me to stop working and while my husband continues. (Actually, he is more okay with this than I am.). Its okay for me to take care of my own needs.
Being patient means accepting that not everything is going to get done right now, nor does it have to. Being patient means accepting that a slower pace of life is not only acceptable, but healthier. Being patient means accepting that I don't have to conform to anyone's standards but my own, and those standards are allowed to change with the circumstances. Being patient means accepting that my expectations and goals for myself are allowed to change. Being patient means allowing my life to unfold at its own pace, and appreciating the uniqueness of who I am.
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