brain injury survival kit

bisk01brain injury survival kit by cheryle sullivan 2008

novel tips/probs in italic bold–[my addns in sqr brkts]

crit: some tips aren’t green.

.

.

  • history
    • cs is both an md n a tbi [c.2003] survivor
    • mother died at 61 of tbi [c.1998]
  • 4–diet
    • 10–vitamins b6, b12, folic acid, zinc, boron–dk leafy greens, broc, asp, strawbs, melons, citrus, black beans, soybeans, legumes
    • 10-11–antiox–vitamins e, c, beta carotene–berries, sweet potatoes, beets, red toms, spin, broc, gn tea, nuts, seeds, citrus
    • 11–omega 3–flaxseed/fs oil,walnuts/wn oil
    • 11–limit caffeine
  • 11–exercise
    • 12–mix it up
      • different aerobic ex
      • weight training
    • 12–enjoy
    • 12-13–stretch
      • before
      • after
  • 27–her tips:
    • some already use
    • some don’t apply
    • incorporate gradually
  • 30–3. energy (fatigue)
    • [at first i didn’t think this was a prob for me–afterall, i need only 6 or 7 h/d sleep and no naps, but then i rem’d c.2009 having little cogv stamina, about 15 min, n while it’s greatly improved, it’s hardly inexhaustible.]
    • she suggests [34-38]:
      • pace self
      • rest when tired
      • take freq breaks
      • take naps
      • sit
      • plan
        • diff appts have diff cogv demands, eg: hair v lawyer
        • learning new things takes longer/more energy
        • prevent overload; signs of fatigue post-tbi incl:
          • less able to follow conv
          • slower speed of thinking
          • more disorgzd thinking
          • losing train of thought
          • increased errors
          • trouble finding words/using wrong words
          • dizziness
          • blurred vision
          • headaches
  • 39–4. routines n checklists
    • 41-42–be consistent: wake up, shower, fix the same old breakfast, have the same old lunch
    • 43–schedule the day
    • 44–at the day’s end, prep for tomorrow
    • 45–finances
      • 45–pay bills automatically
      • 46–use ‘Stickies’ s/w
      • 47–pay bills as they arrive
      • 47–use auto dep
      • 48–bal your ckbk
  • 49–5. attention
    • 49–attn probs caused by stm probs: focus, memory
    • 49-50–attn fns:
      • focused
      • sustained
      • selective
      • alternating
      • divided
    • 51-56 tips to elim/reduce distractions//improve comm//elim/reduce light distractions
      • 51-54 elim/reduce distractions
        • keep it quiet
        • use ear plugs
        • use a headset
        • use a filter–spcly-fitted
        • elim clutter
          • s/u workspc to elim distractions, such as
          • windows
          • walkways
          • fridge
        • practise redirecting
        • use answering machine
        • use ‘do not disturb’ sign
        • go invisible (on the internet)
        • avoid overstimg envts
        • tk care of basic needs
        • set a clear goal/objv
        • write it down
        • highlight
        • use notes
        • try meds
      • 54-55 improve comm
        • use cues
        • get it in writing [//kanban]
        • say it again/repeat back [//modem handshake]
        • answer qq
        • focus on the other person
      • 55-56 elim/reduce light distractions
        • wear shades
        • wear visor[/cap]
  • 57–6. memory
    • mem loss is usually the most sig deficit in tbi
    • affects immediate (sec) and stm (min/h) but not ltm (y)
    • 57 also affected by [me: current, past]:
      • aging
      • grief [still? always?]
      • loss [what about gain? loss+gain=change]
      • depression
      • inactivity [still? always?]
      • inattention
      • interference/distraction
      • lack of organization
      • meds
      • vision [incr myopia; dbl vsn] and hearing [tinnitus; over-sensitive] difficulties
      • alcohol
      • poor nutrition
      • fatigue [i have insomnia, but i’m not tired. on the contrary, i have lots of energy.]
      • stress [i tend to be apocalyptic. i guess that’s stressful.]
    • mem is more than 1 fn:
      • notice something; concen, attn
      • store new info, relate to existing info or emo
      • recall, which improves w repetition
    • 59 (last para)-61 brain trg v compensation
      • creating new ltm is a prob for most w tbi
      • 59 however, brain trg is not effective for ltm
      • 60-61 compensating w external mem is better–don’t need to know stuff itself, just where to look it up; also…
        • use all senses
        • make it impt
        • relate (‘hook’) new to old
    • 61 mem is a muscle–use it or lose it
      • [x what about holes, gaps?]
      • practise safely
      • pace self
      • 61 tips:
        • break routine (such as go a diff route, brush teeth w t other hand, nav in t dark)
        • learn/master new things, such as: cards, puzzles, art, dance, play an inst, a lg, cuisine
        • tk care of self: rest, eat, exercise, relax, reduce meds, don’t smoke
        • 63 visualize
          • exaggerate img w bright colors, sounds, smells; lrger than life
        • 64 pay attn
          • for at least 8 s
          • turn uncon into con
        • 64-65
        • repeat
          • rehearse
          • make/use flash cards
        • 65 chunk
        • 65 use cues
        • 65-66 use word assoc
        • 66 use rhymes
        • 66-67 use envtl cues
        • 67 keep things visible
        • 67 write it down
        • 67 put notes in same place
        • 67-68 use a pda, for:
          • appts
          • contacts
          • not at home
        • 68 write detailed notes
        • 68-69 write down kw
        • 69-70 post it (use stickies)
        • 70 use a jrnl
        • 70-71 use wb/bb
          • use colours like a traffic lt:
            • red=impt
            • yellow=caution
            • green=ok
          • possible locs:
            • fridge
            • back dr
            • near comp
            • near tel
        • 71 ask for help
        • 72-73 small things:
          • have a consistent place
          • use keys
        • 73 label it
        • 73 sort it
        • 74 have a misc bskt
        • 74-75 meds:
          • 74 use a pill orgzr
          • 74 keep it filled
          • 74-75 take your pills w u
        • 75-77 mem tools–cal/orgr/pda/pgr
        • 77 copy=hard copy/scan=digital
          • back up comp
          • copy/scan:
            • med
            • ins
            • lgl
            • recipes(>ingredients>groc)
            • sewg/craft
        • 78 dig cam
          • take a pic of
            • car
            • buy
            • new thing/ppl
            • step-by-step
        • 79 dig vc
        • 79-80 lbl
        • 80 tel/vm
          • use own vm for notes
          • keep pen n ppr by tel
          • pgm tel w emerg/freq nbrs
          • disp contact info
          • write dirns to house, keep near tel
        • 81 keys
        • 81-82 lrn new tech
          • break it down, simplify
            • master one step b4 next
          • read the instructions
            • skim
            • highlight
            • read needed fns 1st
            • make tabs for t manual
            • if needed, list and carry
  • 83–94 7. time mgmt
    • 83-84 those w a tbi rpt:
      • poor sense of time
      • fatigue
      • insomnia
      • increased frus
    • 84-94 tips:
      • 84 prioritize
      • 84 use one tool [cal, pda, etc] at a time
      • 85 use a simple cal
      • 85 set a dt
      • 85 check sched
      • 85 sched reminders
      • 86 use a hiliter
      • 86 pri acts
      • 87 stick to routine, sched
      • 87 turn off t ph
      • 87 limit e
      • 88 don’t think re what’s next or tomorrow
      • to do:
        • 89 jot it down
        • 89 mk sched
        • 89 cat list
        • 89 mk a template
        • 89  dly, wkly, mly
        • 89-90 break tasks down
        • 90 sched tasks
        • 90 use comp
        • 90 block in list time
        • 90 plan for nrg use
        • 90-91 fill in t blanks
        • 91 pencil it in
        • 91 set alarm
        • 91 limit ma acts
        • 91 pri
      • 92 use watch
      • 92 get mltpl-alarm watch
      • 92-93 use k tmr
      • 93 use vib tmr
      • 93 use pda alarm
      • 93 be realistic re how much you can actually do
      • 94 start low and go slow
  • 95-130 8.organization
    • 98-102 time
      • pdca
      • simplify
      • sched mtgs
      • pri
      • break down big into small
      • keep it short
      • use alarms
      • do one thing at a time
      • allow more t
      • reward self
    • 102-110 space
      • unclutter
      • p/u n put away
      • bath, k, wardrobe, home, office
    • 110-130 things
      • finances, paper [docs], mail, recipes, shopping/groc
  • 131-147 9. communication
    • 131-132 basics
      • 131 comm diffs compounded by tbi, but we can improve
      • 132 work w a speech path
      • 132-133 use e
      • 133 join a bi supp grp
      • 133-134 check out t net
    • 134-135 verbal n visual info
      • 135-136 slow down
        • 136 tk t to respond
        • 136 maintain eye contact (non-vbl comm)
      • 136 rehearse
      • 136 repeat what you hear
        • 136 ask clarifying qq
      • 137 avoid distractions
        • 137 quiet, least tired
      • 137 writing
      • 137 read aloud
    • 137 tools
    • 138-139 word finding
      • 139 use circumlocution
      • 139 use ABCs
      • 139 use vsl>vbl
      • 139 relax
      • 140 write it down, 140 script
      • 140 use word assoc
      • 140 play word games
    • 140-141 concentrating
      • 141 time n plc
      • 141 agenda, prep
      • 142 tk nb
      • 142 don’t multitask
    • 142-146 tech
      • 142-144 cell, tel, ans mach
      • 144-146 comp/e
        • 144 chg font prefs
        • 145 avoid chkg e cont6ly, use alarms
        • 145 deal w e once
        • 145 move e inbox==>files
        • 145-146 don’t allow unimpt fwds
        • 146 use bcc
        • 146 avoid strange e
        • 146 ask for reply
    • 146 safety
      • 146 carry i-d
      • 146-147 carry med info
      • 147 list preferred emerg contact
      • 147 carry loc info when trvlg
  • 148-158 10. transpo
    • 149 prep
  • 159-166 11. med maze
  • 167-204 12. resources & 205-218 13. tools

[anger, impetuosity, rash/poor judge of ppl/sitns][patience, time, chg, medt, time out, mantra, generosity, heed others]

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One Response to brain injury survival kit

  1. shelleyshell says:

    Wow, what a comprehensive list! You are so good at taking care of yourself Peter! Look at all the tips you’ve discovered and research you have done to support yourself! You”re amazing!

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