What if's

I had a recent health scare, which, thankfully, has resolved. I went to my rheumatologist last week, and he took some blood for routine lab-work.Only this time, it was not so routine. My kidney labs were off. I had to stop taking my NSAID's, the category of pain meds I take. (This is the category of meds that includes aspirin, Advil, Ibuprofen, Aleve, as well as a number of prescription strength meds).I had to get my blood retested.  I was only off the meds and waiting for the test results ix days, but it seemed longer, as such episodes tend to do. A big part of the issue here is that without the pain meds, I am in more pain. My whole body felt ornery and irritable, and both hips were downright cranky.
I sometimes found myself falling into the trap of "what-if's" What if my kidneys were permanently damaged? What if I could never take that kind of pain meds again? What if we never got my pain under control again? What if I'm in pain like this when we go on our trip to California? What if...? What if...? What if...?
"What if" thinking has no outlet, and no direction other than down. There is no definite answer (at least, not at the time of the question), so all it does is stir up worry. One possible option on how to handle "what if" thinking  is to take the next step, and ask "Then what?" What if my kidneys were permanently damaged? Then I would discuss with my doctor what the options are, do my own research online, as I always do, explore what meds I can safely take that won't compromise my kidneys further, etc. Once you think it through rationally, it usually isn't as scary, even if it is bad news.
I prefer to take it one step at a time. When I catch myself what-iffing, I politely ask these thoughts to leave, and I find something that will fully occupy my mind, so they can't slip back in.Puzzles or tasks that require following directions are good for this, or anything else that requires focus. I think everyone "What if"s from time to time. When you catch yourself doing it, try to either use it to motivate you to seek solutions, or get involved with anything that requires your full attention to get the "What if's" off your mind.

Health Monitor

I found an unfamiliar magazine in the waiting room at my Rheumatologist the other day: The title is Arthritis Monitor, and when you flip the magazine over, starting from the back of that magazine is another one titled: Health Monitor. I was intrigued by this set-up. My doctor was doing some tests both before and after seeing me, so I had time to peruse the entire magazine, from both covers in. The focus of the Arthritis section is Rheumatoid Arthritis, while the focus of the Health section is Diabetes.
The magazine was well designed, with a variety of coping tips, personal anecdotes, short news and research related articles, and other items related to the topics. the RA section was much longer than the Diabetes section. On the cover was a notation that this was a take-home copy, which I did not do, since I had already read it all (though I did enjoy reading it), and also to visit their website, www.healthmonitor.com , which I did when I got home.
At the website, I found a much greater resource, on many more topics than just RA and Diabetes. I looked up 3 topics of specific interest to me, and these are the results I found: for Sjogren's Syndrome, there were 2 articles, for Fibromyalgia, 87 articles, and Gluten free, 27 articles. RA and Diabetes are their 'Super centers', the areas with most in depth info and resources, there are 9 'featured centers' and info on many more topics. Besides the articles, the website has patient stories, celebrity stories, recipes, motivation, and much more.
You can get a free 2 year subscription of the magazine delivered to your door, but you need not only your own name, address,etc., but your doctor's as well. (The Monitor is supposed to be from your doctor.) You can also sign up for newsletters on health, diabetes and/or RA
Check out the Health Monitor website. Poke around a bit. Do searches on whatever topics interest you. I think it is highly likely that you will find something that you can learn or use.      

Days Like This

“Mama said there'll be days like this, days like this my Mama said...” So says a song by the Shirelles way, way back in 1961. About 30 years later, VanMorrison did his own song with a similar line in it. Actually, it wasn't my Mama who said that to me. It may have been my rheumatologist, but more likely it was someone from a Sjogren's Syndrome or autoimmune email list or forum that I subscribe to. After all, we are the ones who really know about 'days like this', and support each other through them. (To be honest, I wouldn't mind having less personal knowledge of 'days like this', but then I probably would be less useful to the readers of this blog).

I went to bed the night before last with all kinds of plans for yesterday, from collecting trash along the creek (it washes down when there is a lot of rain or snow), to working on a personalized Seder (service) for the Jewish holiday of Passover, to vacuuming the downstairs of our cabin (I did the upstairs yesterday). I woke up in the morning with pain along the side and back of my neck, which made holding my head erect difficult. So I took a muscle relaxer, and a headache pill, and I took it easy. Today didn't start out much better, but I am feeling somewhat better now.

'Days like this' are the days when you feel sick, where 'business as usual' just feels way too difficult. If you have chronic pain and/or illness(es), you likely have 'days like this', maybe occasionally, maybe most days. Luckily for me, mine are only occasionally at this point. When I do feel this way, I have learned that it is okay to give myself a day (or 2 or 3) off to take care of myself. I try to eat healthy, to get some exercise (gentle stretches, short, easy walk, outside if possible). I let myself take a nap, which I normally don't do. Yesterday I took a short walk outside. Today I pushed myself to go to the Natatorium ( the name of our city's gym). After 5 minutes walking in the water, with every step feeling like an uphill climb, I gave in. I gave myself permission to stop, and I used the hot-tub instead, the first time I used it in my 2 years of membership. 

It is easy to feel guilty for taking time off, but everyone gets sick sometimes.The key words here are accepting yourself as you are each day, giving yourself permission to focus on your own needs, and being at peace with yourself. The commercial is right: there is a app for that. (Sorry, I couldn't help myself- as soon as I saw the 'a' in 'accepting' and the 'p' in 'permission', I just had to find another 'p' word so I could spell 'app'.)    

My Cup of Tea

I have written about drinking water flavored with herbs from my garden during the summer, but during the winter they are not available. I drink mostly herbal teas, and I have a whole cupboard full of various flavors and brands for different moods and needs.Some are fruity, some are spicy, some are for health issues, and some are for pure enjoyment.
One brand that I like and buy frequently is Yogi. Yogi teas not only feed the body, they also feed the spirit. They are made from all natural ingredients, most are herbal, with a few green and black tea varieties. As one of their principles states, "We don't have laboratories, we have kitchens". Their guiding principle is: "Feel Good, Be Good, Do Good." Many of their teas are created for specific health issues, such as stress, colds, digestive issues and PMS.One of my favorites from this category is their Honey Lavender Stress Relief tea.
They also make a variety of teas in interesting and unusual flavors. My morning drink is often a big mug of one teabag each of Mayan Cocoa Spice and Sweet Aztec Chili, with a little Xylitol to sweeten it. As the names suggest, this gives me a spicy cocoa flavor to get me up and moving. Keep in mind, that if you are expecting the Cocoa Spice to tasted like a cup of cocoa made with milk, you may be disappointed, but if you try it with an open mind, and enjoy it for its own uniqueness, you may be happily satisfied. I have also sometimes combined it with a raspberry tea, for a wonderful 'chocolate covered fruit' taste.
So how does a cup of tea feed the spirit? Oh, let me count the ways. Depending on the kind of tea you are drinking, it can be refreshing, energizing, calming, soothing... With Yogi teas, you get something extra, besides the tea itself. Every teabag has a tag with a pearl of wisdom, almost like a fortune cookie.A sampling: 'Grace brings contentment': and 'Bliss is a constant state of mind, undisturbed by loss or gain'. Those of us with chronic health issues can take that to heart. We may have lost some aspects of our selves, life may be more difficult, but bliss is inside of us, despite our losses. I went to their website, www.yogiproducts.com, and explored. On the 'Inspiration' page I clicked on 'Inspirations'. There I found an interactive teabag. Click on a part of it, and you get a pearl of wisdom, written by one of their readers. (If you want to, you can post your own pearls.) The first one I found was 'Erase all the obstacles from your mind and let the light shine on you'. Another was 'There is no shame in what's shaping you'. In other words, stop apologizing for your illness and its effects on you (and others ).
On the 'Ingredients' page, you can look up particular ingredients that you especially want, or need to avoid, and it not only gives a description of that ingredient and what it is good for, it also tells you which teas it is in.
Even the box itself is a work of art. The inside of the box is a lovely Eastern pattern, one of these days I am going to open up a box flat after it is empty, and color in the design with my colored pencils. Maybe I will do a whole series of these... Another feature on the box and the website is yoga poses, with descriptions, pictures and the benefits of each pose.There are videos you can watch made by Yogi Tea Master Guru Hari, as well as some made by others, about the teas and their benefits.
As to the teas themselves, I enjoy the variety, the unique flavor combinations, as well as the way they make me feel. A hot mug of tea on a winter day makes me feel protected and cared for, and my mouth gets to enjoy every sip. Yogi teas may or may not be available in your local grocery store, but they are in health food stores, organic food stores, and the like.There is a store locator on the website, or you can order some online, without having to change out of your jammies.

Eat Yogurt, Help Cure Breast Cancer

I like eating yogurt because it tastes good, is refreshing, and is a healthy snack.  Yogurt is a good source of calcium and vitamins A & D.  It also has live and active probiotic cultures which may help your digestive system.  I have recently discovered Greek yogurt, which is thicker, tastes richer, and has twice the protein as the same amount of regular yogurt.  Unfortunately, it is also more expensive.
Yogurt comes in a huge variety of flavors, from the more traditional vanilla and fruit flavors, to more exotic (?) cinnamon roll and chocolate mousse.  You can choose from low fat or fat free, with sugar or sugar free. You can even get plain yogurt.  It can be used in cooking, mix it with fruit or granola, or eat it as is.  My cat loves yogurt, and is always happy to wash out the container for me to get it ready for recycling.  
Now eating yogurt helps others as well.  Yoplait yogurts now have special pink lids, each with a code on them.  Yoplait will donate 10 cents to Susan G Koman for the Cure for each lid redeemed by sending in the lids, or submitting the codes online, up to $2 million.  The money will be used for breast cancer research and local breast cancer awareness programs.  This promotion will last until December 31, 2011. 
My mother and my aunt both had breast cancer.  I also have several friends who have fought it, or are currently fighting it.  According to the Susan G Koman website, over 230,000 American women will be diagnosed with breast cancer in 2011, almost 40,000 women will die from it.  Catching it early saves lives.  Remember to do monthly self exams, and get mammograms annually starting at age 40.  I have been putting mine off, I plan to call tomorrow for an appointment.  Are you due for a mammogram?

 

How Do I Know What to Do?

It seems that sometimes I live with a problem for quite awhile before  it occurs to me to try to deal with it.  It especially happens in regards to health issues.  I think that is because I have so many things going on that I hope some of them will just go away.  I know there are times that the first time I say something to my husband about an issue is two or more weeks after it started.  He is very patient with me, but I don't want to over-burden him with my issues. 
NOTE- The following should be viewed as suggestion, not as medical advice.  Use your best judgment, and follow your doctor's instructions.

So how can you tell if a pain or other issue is worth pursuing?  If it is new and severe, or disrupts your ability to function, seek help right away.  If it is a symptom you have been told to watch out for, follow your doctor's instructions (eg- if he said call me right away, do that).  If you have a change in medication, hold on to the insert that comes with the med., and watch for any of the symptoms listed for allergic reactions, and follow instructions.  If you are unsure what you should do, (stop the med, go to the emergency room, etc), call your doctor right away.  Anything that feels life threatening, of course call '911' or get to the emergency room. 
If you have a new pain or other symptom that is not severe, take note of it, and see what it does over the next week or two.  If it gets worse, go to your doctor.  If it seems to be getting  better, let it run its course.  If it stays the same, use your judgment regarding how much it bothers you, and how important you think it is to your health. If it is a familiar symptom, either something that went away and came back, or showed up in a different body part, you are probably safe in treating it as you have treated it in the past.  If it needed attention from a doctor in the past, it would likely need the same attention now.   
Find a local or online community of people who share your particular malady(ies).  I have found the Sjogren's Syndrome email list (SS-L@LISTSERV.ILLINOIS.EDU) to be invaluable as a resource for information on symptoms and treatments.  Just remember that any online community should not take the place of personal medical care.  It is a place for people to share their own experiences, which may not be the same as your experience, and knowledge, which may not be accurate.
This all boils down to learning what you can about your particular health issues, being attentive to changes, having a community you can consult, and, most important, using good judgment regarding how to care for your health.

Resilience

My most recent support group topic was 'resilience'.  This is the ability to cope successfully with change or adversity.  Resilient people respond to life's challenges with courage, even when afraid. We have little control over many events in our life—accidents, natural disasters, crime, illness, the economy, etc.—we can control how we respond to these events. Resilience protects against (and reverses) depression, anxiety, fear, helplessness, and other negative emotions, and thus has the potential to reduce how they affect us physically.  Challenges of living with chronic illness and pain can include loss of a job, functional limitations, symptom and medication management, disability, financial stress, loneliness, loss of identity and purpose, among other things. Life itself can bring other challenges, such as relationship changes, loss of loved ones, etc. All of these things are easier to cope with if one has resilience.

Ways to develop/maintain resilience

1. Establish meaningful relationships- A study published in February 2011 by the International Centre of Lifecourse Studies found that resilience was not linked to socioeconomic or demographic characteristics. They found that having a good support system is the number one characteristic of a resilient person. This includes close ties to family and friends, as well as integration into the community.
2. Accept adversity and move on- Focus on what you still have and what you are grateful for. 
3. Have a compassionate attitude towards yourself- Avoid excessive self criticism. Your illness and disability are not your fault.
4. Have realistic expectations of yourself- Focus on what you can do, and explore new options.
5. Help others- Volunteering and assisting others can add meaning to your life.
6. (Re)discover your strengths- Remind yourself of activities you used to enjoy and take pride in, and try them again.
7. Enjoy challenging mental activities- Pursue a variety of interests to keep you stimulated and engaged in your life. Take an interest in your world.
8. Plan pleasurable events and establish meaningful goals- This will give you something to look forward to.  Having a sense of control over your life will make you more resilient. 
9. Adopt a healthy lifestyle- Good health is associated with both physical and mental resilience. Eat a healthy diet, be physically active, and get adequate sleep. Avoid smoking and excess alcohol.
10. Exercise- Regular exercise improves health and provides a sense of mastery and well-being.
11. Reduce stress- Too much stress causes physical and emotional strain and erodes your resilience. Engage in relaxing activities such as hobbies, meditation and tai chi, confide in friends or family, and take time to unwind.
12. Accept help- Let friends and family assist you physically and emotionally. Seek professional help for depression or anxiety.   

Resilience can be developed at any point in life.  A major aspect of resilience is the ability to accept reality as it is, and to move forward from there.  Taking care of yourself and being an active participant in your life are also vital.  Pick one area above that you feel needs a boost, and think of some realistic steps you can take to improve that area of your life.  Now, get a move on. 

Better Choices, Better Health

For the past five weeks, I have been participating in an online workshop called 'Better Choices, Better Health'. I don't remember how I found it, but I am glad I did. On their home page, their tag line is 'A Stanford University Workshop to help you manage your health: a service of the National Council on Aging'. It is a six week workshop for people living with chronic conditions that teaches/encourages you to make lifestyle choices that will maximize your health.

When you enroll in the workshop, you are put into a group of about 20 people who will be your classmates for the six weeks. Each week there is a lesson to read online, and opportunities to post problems and action plans. An action plan is like a goal, only more specific. After reading the lesson and writing your own action plan, you are invited to read what others have posted, and post your replies. Classmates and volunteer group leaders give each other suggestions, validation and encouragement. Topics covered include ways to deal with pain, fatigue, and stress, healthy nutrition and exercise choices, and communication with family and doctors. You are instructed to 'log on at your convenience 2-3 times per week for a total of about 2 hours per week.' I have found that I am spending closer to 4 hours on the website each week, and some of the others in the group have also commented that it takes more than 2 hours to get through all the site has to offer. I like to be thorough, and want to read everything, though there is no requirement to do that.

In addition to the discussion center, where the posts are located, there is a section of the website titled 'My Tools'. In it, there are many tools such as the Fitness Zone, where you can post a fitness goal and log your progress; a Health Profile, where you can track your weight and blood pressure, among other things; a Nutrition Zone; Relaxation Zone; Web Resources and an Online Journal.

And that's not all. They also send you a book titled Living a Healthy Live with Chronic Conditions, by Lorig, Holman, Sobel, Laurent, Gonzales and Minor. This book is itself a wonderful resource, with chapters on self management, symptoms, exercise, communication, sex, advance directives, nutrition, medication and planning for the future. There are separate chapters on living with chronic lung disease, heart disease, arthritis and diabetes. Chapter 20, the last chapter, is titled: 200+ Helpful Hints. Each week there are optional readings in the book to go along with the lesson.

Setting goals is easy. The hard part is following through. This workshop not only shows you how to divide your goals into very specific steps, or action plans, but also provides the social support and camaraderie needed to encourage you to stick with it. One of the main changes I have made is to keep a food journal. It is making me more aware of what I eat, and reminding me to make better choices. I have started to jot down pain levels as well as highlights of the day's activities, to see if there are correlations.

So what does this whole program cost? Nothing. It is totally free, except for the time and effort you put into it. I highly recommend it. To get started, go to the Better Choices, Better Health home page and click on the button that says: Not Enrolled? Learn More.

ARTIST AND THERAPIST

Welcome to my blog. This blog is about art, healing, and using art for healing.

ART: I am an artist. My favorite media are colored pencils, papercutting, stained glass and silk painting. I like bright colors, and often contrast them with black. My themes are Jewish/spiritual, nature, humor, and anything else that calls to me. Sometimes I will show a piece of my art, and tell what inspired me, and about the techniques I used, and sometimes I will have patterns and instructions for projects you can try.

HEALTH: I have Sjogren's Syndrome, fibromyalgia, and a variety of other odds and ends. For people who don't know what these are, I will help you understand. For those people who know all too well what they are, I will write about coping, and about living your life the best you can with chronic illness, chronic pain and fatigue.

ART FOR HEALING: Evidence has shown that art can heal in many ways. The process of creating art can be soothing, can be a release, can be similar to meditation, and much more. Art also provides a means of expressing thoughts and emotions for which we can't find the words. I will write about these processes and benefits, and sometimes provide projects or ideas for you to try.

So, who am I? I am not an art therapist, but I play one on TV. Actually, I sometimes play one at my job on an inpatient psychiatric unit at a hospital. I am an occupational therapist, I work with a team that includes occupational therapists, art therapists, recreation therapists and chemical dependency counselors. I don't work full time, I work PRN. That means I work 'as needed'. Whenever someone else on the team is out for vacation, conference, sick or whatever, they call me in to cover for them. I lead groups on a variety of topics, including stress management and anger management, with a different slant depending on who I am covering that day. I am also a founding member and co-leader of our local Sjogren's Syndrome support group. My actual title is 'education chairperson', though I sometimes accidentally refer to myself as the 'science officer'. I am the one who either finds a speaker for our meetings, or leads the session myself, on some aspect of coping.

I also love books, and will share with you some of my favorites creative and self help books.