Washington State 2011 TBI Conference
April 28, 2011
Joan Jaeger, MSPA, CCC-SLP

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

• 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

• Write three words describing how you are feeling write now.

• http://youtu.be/Hzgzim5m7oU

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

• 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

• 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 for Caregivers by Pat Samples, Diane
Larsen, & Marvin Larsen.
Keep It Simple
One Day at a Time
Easy Does It
This Too Shall Pass

• Meditation
• Relaxation
• Affirmation
• Recreation
• Prioritization
• Nutrition
• Rest
• Sleep
• Exercise
• Medical Care
• Ask for assistance
• Take a “news” break
• Seek information
• Breathing
• Journaling
• Others…..

• "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
______________”

• Some caregivers are more resilient, hardy and stressresistant 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.

• 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
• 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.
• 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/threebreathing-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.
• 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 clubhouse@provail.org
• National Aphasia Association www.aphasia.org