Wellness Through Writing. Priscilla Andrews, MA, LCPC Erin Baurle, Psy.D.

Transcription

1 Wellness Through Writing Priscilla Andrews, MA, LCPC Erin Baurle, Psy.D.

2 Outline Common reactions throughout the cancer experience What is stress and the importance of stress management The use of writing and journaling to promote wellness

3 Newly Diagnosed Get organized Communicating with medical team To Google or not to Google? Emotionally exhausting 8e50ff90.jpg Being newly diagnosed can feel like you re traveling in a foreign country

4 During Treatment Start to find your footing High support Caregivers heavily relied upon Family routines change Active treatment is often less emotionally stressful

5 Post-Treatment Loss of the comforting ritual of treatment Learning realistic expectations for self The myth of the grateful cancer survivor Potential lifestyle changes Managing triggers

6 Cancer as a Chronic Illness Isolated from other survivors Support network can feel confused Many losses Redefining hope Acceptance of what is lost or changed Changing perspective A change in perspective can help ease feelings of loss and redefine hope

7 Caregivers & Loved Ones

8 Source: Stress & Your Body

9 Ways of Using Writing Practical Applications Stress Management Technique Journaling Expressive Writing

10 Practical Applications Symptoms and/or side effect log Medical appointments Before: Questions for healthcare team During: Notes on info shared, tracking follow-up questions Informing support network of updates Blogs (CaringBridge.org, CaringPages.org) s Coping with cognitive changes (Memory & Concentration) To-do lists Appointment tracking (date, time, location, reason) Medication schedule Names of new people with brief description

11 Journaling & Expressive Writing: Diary vs Journal vs Expressive Writing Diary A systematic approach to noting your daily events, activities, experiences, and observations Journal Similar to a diary Also includes you emotions and feelings behind the events, which can help to discern patterns of growth and change. Expressive Writing Delves even deeper Focuses on your deepest thoughts and feelings related to an event Often involves tying your experience to your relationships with others, your past, present or future, who you have been, who you would like to be, or who you are now Can be used only occasionally with the intention of processing a specific event, time period, circumstance etc

12 Getting Started Structured exercises Sentence stems Unsent letter Writing worksheets (ex. Emotions worksheet) Lists Create a writing routine What time of day? For how long? How frequently? Where?

13 Expressive Writing Focused on deepest thoughts and feelings Grammar, spelling, etc. are not important Benefits Health Emotional: less depressed, improved emotional processing and expression Modifications Writing facts first, then thoughts and feelings Unsent letters: for closure, to future or past self Benefit finding: finding the silver lining

14 Stress Management Techniques In addition to writing, there are a variety of effective stress management/relaxation techniques: Progressive muscle relaxation Autogenic training Deep breathing techniques Exercise & yoga Guided imagery & visualization Hypnosis Meditation Mindfulness techniques Used as stand alone techniques or together

15 Resources The Way of the Journal Kathleen Adams, Creative Guide to Journal Writing Dan Johnson, The Journaling Life: 21 Types of Journals You Can Create to Express Yourself and Record Pieces of Your Life - Shery Arrieta Russ, The Writing Cure: How Expressive Writing Promotes Health and Emotional Well-Being. Edited by Stephen J. Lepore, PhD, & Joshua M. Smyth, PhD