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| − | ==How to Deal with Physical Challenges==
| + | *[[Dating Tips]] |
| − | | + | *[[Wheelchair exercises]] |
| − | [[File:Wheelchair.jpg]] | + | *[[Depression management]] |
| − | | + | *[[Anger management]] |
| − | Step 1
| + | *[[Weight management]] |
| − | Remember that although you struggle with physical challenges, you are still you. Accept yourself for who you are. If the physical challenge has struck a loved one, accept that person just the way he is. It does no good to pretend that the condition doesn't exist. If the condition is permanent, face that it's here to stay
| + | *[[Time management]] |
| − | | + | *[[Pain management]] |
| − | Step 2
| + | *[[Dressing up]] |
| − | Anticipate the future. Resist the urge to lapse into self-pity and give up hope. Your emotional health must remain intact. As long as you can think, you can choose how to think. Focus on the good things in life. Don't allow the physical challenges to be the primary focus of existence. And don't just exist. Live.
| + | *[[Self soothing skills]] |
| − | | + | *[[Tips to overcome fear]] |
| − | Step 3
| + | *[[Nurture yourself]] |
| − | Laugh often. Mirth equals emotional health and stability. Find something to laugh about every day.
| + | *[[Dealing with physical challenges]] |
| − | | + | *[[Coping versus Succumbing]] |
| − | Step 4
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| − | Build a strong support system. Nourish your relationships. Make a decision to get better, not bitter. Anger and resentment can destroy relationships. Treat those around you with dignity, love and respect.
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| − | Step 5
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| − | Make use of what you can. A wise person once said, "It's about ability, not disability." Use the body parts that work to compensate for those that don't.
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| − | Step 6
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| − | Do all you can to stay physically fit. Focus on healthy eating, nutritional supplements and any kind of exercise that's possible. If you've lost the use of your legs, but can swim, visit the pool so you can enjoy mobility in the water while getting a strong cardio workout.
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| − | Step 7
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| − | Research technology. There are many inventions, such as computers that can be used by paralyzed individuals, that can enhance your quality of life.
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| − | ==Depression Management Strategies==
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| − | [[File:Wheelchair_open_door.jpg]] | |
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| − | When you are depressed or when you are feeling low, you are prone to think that you are helpless and nothing positive can happen, you can change nothing. Modification in the way you think can help you to eliminate or at least reduce the feeling of depression. With little efforts you may be able to change the negative, self-defeating thoughts that come along with depression. We tend to think worst about everything done during the state of depression. When we are suffering from certain kind of disability this sort of feeling is more likely to hover around us. Personality distortions are witnessed, we start lying to ourselves, deficiencies are exaggerated, the person sometimes can become abusive to his/herself. Apart from it cognitive distortions too can make you feel miserable. You may tend to be overcome by all-or-nothing thinking kind of feeling. Over generalizations and jumping on to conclusions can lead you to a stressful situation. One may indulge in emotional reasoning and negating even the positive. There can be magnification, catastrophizing and self pity.
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| − | If you find yourself in similar kind of a situation, the following points can be helpful to you:
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| − | 1. Try to describe the situation, giving special attention to the thoughts that you experience before and after the situation.
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| − | 2. Make a habit of noting down the self defeating and negative thoughts.
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| − | 3. Then question yourself about the truth of such messages and thoughts in an honest way. Rank the them on a scale of 1-100.
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| − | 4. The distortions present can then be checked and identified.
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| − | 5. Instead of irrational thoughts realistic and rational thoughts should be developed. Positive thinking needs to inculcated.Coping with the irreversible situation can be thought of and appropriate self management skills should be developed.
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| − | Depression can affect the whole quality of your life so try not to be a victim of it.
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| − | ==Self-Soothing Skills==
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| − | Unpleasant memories or thoughts about a traumatic event, can sometimes occur unexpectedly, and social support may not be readily available.
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| − | Therefore, it is important to learn coping strategies that you can do on your own. Coping strategies focused on improving your mood that you can do on your own are sometimes described as self-soothing or self-care coping strategies.
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| − | Effective self-soothing coping strategies may be those that involve one or more of the five senses (touch, taste, smell, sight, and sound). Listed below are examples of self-soothing strategies for each sense.
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| − | Touch
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| − | Soaking in a warm bath
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| − | Getting a massage
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| − | Relaxing in the warmth of the sun
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| − | Stretching
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| − | Going for a swim* (only those who can)
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| − | Changing into comfortable clothes
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| − | Playing with an animal
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| − | Taste
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| − | Eating a comforting meal
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| − | Sipping herbal tea
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| − | Eating healthy food
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| − | Slowly sucking on hard candy
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| − | Smell
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| − | Shopping for flowers*(those who can't go out,can do online shopping)
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| − | Smelling lavender or vanilla
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| − | Lighting a scented candle
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| − | Deeply breathing in fresh air
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| − | Sight
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| − | Seeing a funny movie or watching a funny television show
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| − | Reading a good book
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| − | Looking at pictures of loved ones
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| − | Looking at pictures of a past vacation or places that you would like to visit
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| − | Watching the clouds
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| − | Sound
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| − | Listening to relaxing music
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| − | Singing to yourself
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| − | Saying positive statements to yourself or self-encouragement
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| − | Playing a musical instrument
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| − | When engaging in these strategies, make sure to focus completely on the task at hand. That is, be mindful of your senses and what you are experiencing, and anytime you are distracted, simply bring your attention back to what you are doing.
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| − | Come up with your own self-soothing strategies that you can do when you are upset. Try to come up with as many as you can. The more you can come up, the better off you will be in improving your mood when you are experiencing distress.
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| − | ==Wheelchair Exercises==
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| − | [[File:Wheelchair_exercises.gif]] | |
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| − | If you spend long hours in a wheelchair you know it can lead to uneasiness and be very uncomfortable, which is true for anyone who is disabled. Keeping the body moving as much as possible in your wheelchair should be a regular part of your daily fitness program. This should be a priority no matter what your disability. Doing regular wheelchair exercise will help you increase your strength, flexibility, improve your mobility, strengthen your heart and lungs, and help you control your weight.
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| − | When starting or ending any workout or exercise session, it's important to take ten minutes to warm up.Start with simple exercises as outlined below and then move on to some of the more difficult exercises.
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| − | Your upper body workout should include exercises that include both arms, the torso, neck, and the shoulders. However, depending on the nature of the disability, everyone's situation is different so make sure to consult with your doctor.
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| − | Now for your fitness workout there are two types of wheelchair exercise that you'll want to use for your workout - and those are resistance training and strength training.
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| − | Resistance training: Resistance training uses large, stretchy rubber bands that are called resistance bands. Take the bands and wrap them securely around a stable object such as a door, or the arm of your wheelchair. Pull the bands towards you and then the other way away from you to give your muscles a good workout. Rubber bands can be used for pull-downs, shoulder rotations and arm and leg extensions.
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| − | Strength training: Strength training uses the lifting of 'free weights' or dumbbells. If you don't have 'free weights' or dumbbells try to find some cans of food that fit nicely in your hands. Or you might be able to find something better.You want to start with one or two pound weights and gradually work up. Do three sets of 12 repetitions for each exercise resting between each set.
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| − | You can use TV time to lift your weights if you aren't motivated to set up a daily routine. Combine exercise with some of your favorite television shows.
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| − | Some of the benefits you'll achieve through strength training include the ability to better perform daily activities such as pushing your wheelchair, holding or carrying items and transferring in and out of your wheelchair. Disabled people or wheelchair users often have what is called an inefficient 'push'. You can easily work these muscles.
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| − | If you have difficulty applying the above exercises resistance training or strength training due to your disability or for some other reason or for an added benefit get a DVD that will help you keep fit while you sit and offer exercises from a sitting position.
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| − | Always maintain a positive attitude about your workout and while you're working out. Try to get into a good regular wheelchair exercise and fitness program that you've designed for yourself regardless of your disability. If you can move something you can exercise.
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| − | Set realistic goals and reward yourself for working out. Don't do anything you know you shouldn't. Start slowly. Keep your eye on the end result. A simple but the best wheelchair exercise and fitness program can improve your overall health, boost your immune system, get blood flowing to the brain preventing brain diseases such as dementia and Alzheimer's and increase mobility for you. And encourage others who are disabled to exercise along with you whenever you get together for an added boost.
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| − | ==Nurture Yourself==
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| − | I have a question for you to which I would like you to give me a sincere answer.
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| − | Who is the most precious person in your life, who do you value most? Give it a thought before you read on.
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| − | You will say,"my partner, my child or perhaps my parent".
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| − | [[File:Nurture_yourself.gif]] | |
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| − | I am sure all these people mean a lot to you otherwise you would not be naming them. But there might be times when even they can let you down.The only person you can always trust is only "You".I know it sounds funny but you will always be in your own company. You can either cheer yourself up or make yourself miserable. But first of all you need to take care of yourself and make sure that you can keep yourself as healthy as possible.
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| − | You cannot cure your illness or disability but you can learn how to live your live to the best - that is how to relieve your symptoms in the best possible way.
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| − | There is so much you can do to help yourself feel better. We are all different and not every remedy or therapy will help everybody with the same health problem. Take for example allergies – the symptoms can be so different ranging from runny nose, itchy or weepy eyes, sneezing, rushes, eczema and digestive problems to name the few. It is therefore understandable that some remedies will work for some but not for others.Some therapies take longer to kick in and it is important to be patient and observe the changes, which are happening to your body.
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| − | Often the most effective self-help techniques are the easiest ones. Think for example of the time when you try to imagine throwing all your negative thoughts and all your pain into the bin and getting rid of them. This is known as a visualisation technique and you can imagine almost anything you wish; you can let your imagination work. Imagine yourself being strong, as a leader, as someone who can make it to the top of the mountain. Or think of yourself lying on the beach, sunbathing and the sun’s energy travelling into each part of your body making you feel warm and energised. You might be amazed that by imagining it you can actually get all the benefits of it happening in real life. You could also consider autogenic training, where you will learn to relax and it might even help you go to sleep if you are experiencing problems with your sleep.
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| − | Try and find something that you enjoy, develop an interest or a hobby. [[File:Disabled_hobby_flower.gif]]
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| − | You might enjoy a good story or just a cup of tea can be nicely spent just on your own. It is much easier to work hard at achieving something for which others will say well done. It is much harder accepting that because of your illness nobody will say well done for something you really wanted to achieve but could not. Nobody will praise you for coping with your illness so say it yourself each day.
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| − | “Well done for coping so well.”
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| − | Praise yourself for any little achievement of the day no matter how small. If it helps put your favourite poem on the wall or any positive quotes to remind you every time you pass that place?
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| − | Were you more positive today than yesterday? Then I would like to congratulate you. I send praise to all of you.
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| − | Learn how to exercise can help you. The problem with exercise when you are ill is that you do not feel like it because you experience too much pain, stiffness or lack of energy. But it is often exercising that helps to alleviate stiffness or muscular pain. It is important to find the right exercise for you, gentle exercise is more appropriate than anything vigorous and the rules are little and often. Be persistent; do not expect any immediate results immediately. Likewise it is important that you follow a healthy diet. You should certainly not be embarking on any drastic diets to lose weight. Some of the diets to lose weight can actually cause havoc to your health.It is important to eat regularly. Small portions more often are healthier than big portions less frequently. It is crucial that all the food groups (carbohydrates, fats and proteins) are included in your diet.In this respect please note that diets, which only involve one of the food groups, can be very dangerous for your health. And naturally always consult your doctor if you want to embark on any new diet plan.
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| − | It is important to realize that "YOU ARE THE PERSON WHO MATTERS THE MOST" and DO NOT FORGET TO PRAISE YOURSELF for all your little achievements!
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| − | ==Time Management==
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| − | [[File:Disabled_time.jpg]] | |
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| − | What is time management?
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| − | The skill of taking action for the right reason at the right time in the right way
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| − | Excessive and chronic inability to manage time effectively may be a result of Attention Deficit Disorder (ADD). Diagnostic criteria includes: A sense of underachievement, difficulty getting organized, trouble getting started, many projects going simultaneously and trouble with follow-through...and it can be the result of the complexes or the practical difficulties due to the physical disabilities.We have things we want to accomplish, and life doesn't wait around. So how do we get a hold of time and make it work for us, especially when we have limited energy due the physical problems.
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| − | What I would recommend my friends here, is:
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| − | Make a list of small targets that you want to achieve.
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| − | Next make a list of five areas of your life that are most important to you and/or you want to improve. This might include: financial, family, career, home, and fitness. Next to each of these categories write down the activities you need to do to support those areas.
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| − | Try to space out tasks that will be the most physically exhausting, rather than tackle them all in one day. Block out ample time for rest after activities that tend to be especially tiring.
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| − | While making out those lists, see which activities can be delegated to other people. Sometimes people want to help but they don't know how, or they forget you need them. Ask and see what they're able to do.
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| − | Do block in time to relax as needed. It is easy to see an expanse of free time and plug twenty tasks into it, but that may cause you to become overwhelmed and do nothing at all.
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| − | Management of time can be pretty easy for people with normal lives. It can be really trying for people with disabilities to cope with the rules of the normal world. They experience a lot of difficulties in attaining their goals as a result of their disabilities.
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| − | People with disabilities have skills that are very different from those who live normally.A person with disabilities will find it very difficult to cope with pressures normal peoples could easily deal with. For most of their life, they might feel the frustration of not being able to cope with such pressures.
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| − | So we need the proper management of time management skills.It can help us in the following ways:
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| − | To achieve goals.
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| − | To feel a sense of control.
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| − | To reduce stress.
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| − | To allocate time to the important parts of our lives.To feel a sense of balance.
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| − | To reduce effort.To enjoy life.
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| − | To feel that we have choices.
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| − | To be efficient.
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| − | By using Time Management skills we learn to:
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| − | Determine which things are important, and which can be dropped.
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| − | Use time in the most effective way possible.
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| − | Increase the time available to work.Control distractions.
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| − | Increase effectiveness
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| − | Reduce personal stress.
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| − | ==Anger Management==
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| − | [[File:Angry.jpg]] | |
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| − | The"ABC's" help us to stop being victimized by our own thinking.
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| − | A common example is the issue of someone else's behavior "making us angry." Anger is a common emotion, but very damaging in how it makes you feel (and its impact on how others feel.)
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| − | This is a very common way of expressing something and we hear it often, but in fact it distorts the situation it attempts to describe. A more accurate description of "someone making me angry" is to say that I feel angry about their behavior. They are not making me anything- they are simply behaving in a way that I am getting angry about. I notice their behavior and then I become angry. The responsibility for the anger is mine,not theirs.
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| − | Think about anger for a moment. Someone does something you do not like. You have a “right” not to like it. You have a “right” to share your dislike with them. But where does it follow that since you do not like it, they therefore SHOULD not do it? Do you own them, control them, are they your possession?
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| − | Behavior is governed by how the people think and feel at that time and is consistent with their thoughts. In fact, their behavior at that moment can not be anything different that it is (this is reality basedthinking.) You don’t like it, and you wish it were different, but it is consistent with their thinking. You may still be left with a practical problem, “how do I get them to change their behavior?” But then you become problem solving instead of problem focused.
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| − | The result is that you may still feel annoyed or irritated about their behavior, but not angry or enraged. You simply have changed your very irrational DEMAND to a very rational Preference. The less intense emotion will allow you to become much more creative in trying to convey your feelings to the other person with an attempt to get them to change. Once you downgrade the DEMAND to a simple PREFERENCE, the heat is turned down and you can function again. After all, it’s now only a preference!
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| − | REBT has a simple exercise to help us make this adjustment, called "the ABCs". It is used to analyze the situation and change our thinking about it so that without trying to change external reality, we can feel better about it.
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| − | This doesn't mean that we should never try to change external reality- sometimes it is appropriate- it's when it isn't an appropriate or effective response that we can choose to have a different response instead in order to feel better. While the ABCs are for use to help with any emotional upset, anger is the example we'll use here.
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| − | To use this ABC exercise for yourself, just pick any situation where you were angry about someone's behavior and take a look and see what it is you are thinking about it that is DEMAND-ing and irrational, and change it into something more rational- a PREFERENCE.
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| − | It is irrational to demand that people behave in the way we want them to! Here is an example using drunk people making a lot of noise late at night as they pass by outside where I live.
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| − | • A. (Activating event) Drunk people outside, making some noise.
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| − | • B. (irrational Belief (iB) I have about A) They MUST NOT make any noise.
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| − | • C. (Consequences of having those beliefs about A) When noisy drunk people pass in the street outside late at night and wake me up. I Feel angry. It feels bad. I lie awake feeling angry and upset and don't get back to sleep for a long time.
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| − | • D. (Dispute the irrational Beliefs (iB’s) in B by turning them into questions and answers) WHY shouldn't they make any noise- where is that commandment written in stone? Where is the evidence? Again, who made you Supreme Ruler of the Universe dictating how people Should or Must act?
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| − | • E. (Effective new thinking- substitute something rational instead of B) Drunk people are often noisy, but it's no BIG deal. I don’t like it, but I can damn deal with what I don’t like. Maybe I will touch base with them in the morning (when they are sober).
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| − | (This therapy was propounded by Albert Ellis)
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| − | ==Coping versus Succumbing==
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| − | Coping vs. Succumbing
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| − | When we face physical challenges,there are two choices before us...To cope up with our situation or to succumb to the depression and negative feelings caused due to it..the choice is ours..Here you can see the difference...and decide....
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| − | COPING
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| − | 1. The emphasis is on what the person can do.
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| − | 2. Areas of life in which ther person can participate are seen as worthwhile.
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| − | 3. The person is perceived as playing an active role in molding his/her life constructively.
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| − | 4. The accomplishments of the person are appreciated in terms of their benefits to the person and others, and devaluated because they fall short of some standard.
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| − | 5. The negative aspects of the person's life are felt to be manageable. They are limited as satisfactory aspects are recognized.
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| − | 6. Managing difficulties means reducing limitations through changes in the social and physical environment as well as the person. Examplies are:
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| − | A. eliminating barriers
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| − | B. environmental accommodations
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| − | C. medical procedures
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| − | D. prostheses and other assistive devices
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| − | E. learning new skills
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| − | 7. Managing difficulties also means living on satisfactory terms with one's limitations. This involves important value changes.
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| − | 8. The fact that individuals with disabilities can live meaningful lives is indicated by their participation in valued activities and by their sharing in the satisfactions of living.
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| − | SUCCUMBING
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| − | 1. The emphasis is on what the person can't do.
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| − | 2. Little weight is given to the areas of life in which the person can participate.
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| − | 3. The person is perceived as passive, as a victim of misfortune.
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| − | 4. The person's accomplishments are minimized by highlighting their shortcomings.
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| − | 5. The negative aspects of the person's life are kept in the forefront of attention. They are emphasized and exaggerated.
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| − | 6. Prevention and cure are the only valid solutions to the problems of disability.
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| − | 7. The only way to live with the disability is to resign oneself or to act as if the disability does not exist.
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| − | 8. The person with a disability is pitied.
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| − | ==Pain Management==
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| − | [[File:Paincycle.png]] | |
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| − | The alarm system that alerts us some ailment being developed in our body is “Pain”.
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| − | In a way we can say that pain is biopsychosocial disorder. Pain can be debilitating. It is hard to define it. Being a subjective thing means different for different individuals. Some people don’t realise it to be a medical problem. While some think it to be a sign of weakness to acknowledge that they have pain. Neither is any test or device to measure it.
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| − | Pain can be acute or chronic. Acute pain is relieved when the injury, surgery or illness is cured. Where as chronic pain persists. It can even disable a person. One can find it difficult to cope up with friends and family in case of chronic pain due to its severity. It may last or months or years. It can affect the person psychologically and physically.
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| − | Its devastating psychological effects are:
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| − | 1. Loss of mobility. Due to pain one may not be able to move around. One may not be able to have normal sexual relations and may be unable to take of the children also. This can affect a person emotionally.
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| − | 2. Depression. There can be a combination of immobility and depression. It may lead to irritability, nervousness (or anxiety) and an unhealthy desire for isolation. Marital conflicts develop and escalate.
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| − | 3. Sleep Disturbances. Sleep can be affected. It can contribute to depression. This can make a person prone to accidents.
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| − | 4. Medications. Side effects of medicines can lead to drowsiness. It may also lead psychological dependency on such drugs.
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| − | 5. Anxiety. Pain can induce anxiety due to increased muscle tension or spasms. Tension headaches, post heart attack pain and other pain syndromes affecting the musculoskeletal system may occur.
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| − | Management
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| − | One can rely on the following techniques for pain management:
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| − | Relaxation Training
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| − | Deep muscle relaxation and progressive muscle relaxation can help to relieve pain. For this you would need the help of a therapist or a counsellor.
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| − | Biofeedback
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| − | Special machines are used to learn to control our body function. Once the technique is mastered, it can be practiced without the use of the machine.
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| − | Visual Imagery and Distraction
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| − | You are taught to concentrate on the by imagining pictures of pleasant scenes or events or mentally repeating positive words or phrases to reduce pain. Negative thoughts can be eliminated. This can raise the levels of pleasurable brain chemicals, such as serotonin and the effectiveness of the immune system can be increased leading to lessening of anxiety. The mind conjures up mental scenes in order to better direct the body's energy. For instance, if an individual is suffering from a stabbing pain, he or she might want to imagine a knife being removed from the spot and a subsequent glowing feeling of relief. This technique has been used successfully to manage the pain of headaches, sinus problems, arthritis and cancer.
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| − | Distraction techniques help us to focus our attention away from negative or painful images to positive mental thoughts. These can be activities like watching television or a favorite movie, reading a book, listening to music, or talking to a friend.
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| − | Hypnosis
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| − | Sometimes people are hypnotized by the therapist and sometime they are taught self hypnosis to manage their pain.
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| − | By individual and group therapy
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| − | To overcome depression and anxiety one can take the help of a counsellor or a therapist.
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| − | Exercise
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| − | Exercise is an excellent pain management technique that can eliminate injuries, strengthen muscles, tendons, ligaments and bones, maintain joint health, enhance flexibility and so much more.
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| − | Nutrition
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| − | Eating a balanced diet that is considered to be the best way raise your pain threshold or resistance to pain. A deficiency in any of the main vitamins (A, B, C, D or E) can cause chronic pain. Vitamin E is used to treat joint pain. A deficiency in calcium, iron, magnesium and other minerals may also lower your pain threshold. A calcium magnesium supplement taken in a 2:1 ratio of calcium to magnesium is thought to relieve joint pain and headaches. Manganese is a vitamin that is sometimes used for chronic headaches and neuralgia. A deficiency of the B vitamins is also thought to cause nervousness, headaches and chronic pain.
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| − | =='''Tips to overcome fear'''==
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| − | [[File:Fear.jpg]] | |
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| − | '''Fear is an instinctual response to potential danger'''.It leads to:
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| − | Rapid heart rate
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| − | Increased blood pressure
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| − | Tightening of muscles
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| − | Sharpened or redirected senses
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| − | Dilation of the pupils (to let in more light)
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| − | Increased sweating
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| − | '''Conquering fear is all about control'''. The following tips may help you to have better control over your emotions and your life:
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| − | One needs to admit that one is human and have feelings.'''We need to admit that sometimes we are afraid.'''
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| − | '''Don't be scared of fear'''. Let yourself cry or shake, discharge the fear. You need to talk about how you are feeling.
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| − | We don't need to make decisions out of fear alone.'''We need to think!'''
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| − | '''One needs to look at the situation'''. We need to think what is the worst thing that could happen and what our options our.
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| − | '''Try to control your fear before it controls you'''. Learn to relax and learn control yourself when you are afraid. Control your breathing. Breathe deeply and slowly. Learn other exercises that can help you control your body's reaction to fear.
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| − | Another way to control fear is to get mad. '''Anger sometimes suppresses the fear reaction'''.We need to channel the anger into constructive action. Think, plan and then feel.
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| − | '''Leave the situation''' and escape.
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| − | '''Visualization can help''' in desensitizing yourself and control your fear. Don't avoid thinking about or confronting the situation. Visualization allows you to expose yourself to the situation. Put yourself in the situation that frightens you. Learn how you can use exposure and desensitization as a way of controlling your fear.
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| − | '''Identify what you are reacting to.'''
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| − | '''Look at what you can do to change the situation''' to make it less frightening.Like saying prayers.
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| − | ==Dressing Up Tips For The People With Physical Disabilities==
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| − | [[Dressing Up Tips For The People With Physical Disabilities]] | |
