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SHERI1969's Photo SHERI1969 SparkPoints: (0)
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10/26/09 1:04 A

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You are doing great Karen! Give yourself a pat on the back for doing what you need to for you to get through the day, hour and even the minute.

Sheri

Sheri Adams
SparkPeople's Official Stress Relief Challenge www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32500

All True Christians On SparkPeople teams.sparkpeople.com/AllChristiansO
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CHANGES4KAREN's Photo CHANGES4KAREN Posts: 493
10/15/09 12:27 A

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It has been a skeleton of what I normally do to take care of myself on this trip but I am hanging in there. I have made more calls to my supports and made contacts with old supports. I have kept up with exercise and tried to maintain healthy eating habits throughout for the most part. I have been participating in integrity with my interactions with my family and have taken time out for exercise. I have been busy and I attended one support group while I have been here. I call or IM my boyfriend everyday. And I get onto SP a few times a day which is very grounding. Before you know it the end of the day is here and I am OK. I have some meditation books with me and I try to stay positive and I have been obsessing very little. So, for this trek, even though it is not home, so far so good. Some of the daily maintenance has remained intact. Probably the change of scenery is good for me. And I know seeing family and friends whom I haven't seen in a while even though difficult in some ways is healing and happy in others and for the most part I am enjoying my stay. It is progress not perfection and in the past I would have been a nervous wreck.
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~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


SHERI1969's Photo SHERI1969 SparkPoints: (0)
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10/12/09 1:50 A

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Karen, be sure to take care of yourself when working with Triggers. Make sure you do your DAILY MAINTENANCE LIST and anything else that will keep you grounded. That is why there is a plan for when triggers hit, so we don't lose it or become unfocused.

Sheri

Sheri Adams
SparkPeople's Official Stress Relief Challenge www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32500

All True Christians On SparkPeople teams.sparkpeople.com/AllChristiansO
nSparkPeople


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CHANGES4KAREN's Photo CHANGES4KAREN Posts: 493
10/11/09 5:51 P

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By the way, like the triggers action plan and the link on mandalas...enjoyed that very much.

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~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


CHANGES4KAREN's Photo CHANGES4KAREN Posts: 493
10/11/09 5:48 P

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I have a WRAP notebook at home because I happen to be working on WRAP with a friend. We have been working on triggers and coping skills a lot lately. Also, getting into a routine.

I have triggers though that I haven't thought of. I had saved this post when you put it up, but I hadn't commented on it. I guess because I had been working on it offline.

I have a great PTSD book which helps with triggers, too. It deals with coping after the trauma. It is a wellness book. Life After Trauma is what it is called. It primarily deals with coping with the triggers and taking good care of yourself.

I have had a number of triggers today while out and about and on vacation with my family. I didn't take a journal with me but I may write notes too myself and tuck them away. Or email myself.

Thanks for the thought you put into the list.
You gave me some new ideas.

emoticon

~Karen Ellen~

I AM INSPIRED BY THE COURAGE, GRACE, AND STAMINA OF THOSE AROUND ME HERE AT SPARK PEOPLE.


*As Lao Tsu has said*, "A journey of a thousand miles must begin with a single step."


SHERI1969's Photo SHERI1969 SparkPoints: (0)
Fitness Minutes: (14,912)
Posts: 10,159
9/28/09 7:17 P

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I thought I had done lesson four, but I fail to see it in the list. Therefore, I'm going to put lesson 4 here again. It is good to go over the 3 previous lessons now anyway because it has been a while since I have been able to post the lessons due to bad weather in my area. So, without further ado, here is lesson 4. I have lessons 5 and 6 ready and will continue working on the following ones until the end. Enjoy.



PART 4
Triggers

Extermal events or circumstances may make you feel like you are getting ill. These are normal reactions to life events but if you don't respond to them, theymay actually make you feel worse.


TRIGGERS (for this part, be sure to have your daily maintenance plan and things you enjoy nearby; talking about triggers can be triggers in and of themselves. Be sure to take care of yourself for this part of the course.)
By Mary Ellen Copland (Creator of WRAP)

Triggers are those things which might cause an increase in your symptoms. They may have triggered or increased symptoms in the past. Some examples include:

anniversary dates of losses or trauma
tramatic news events
being overly tired
family friction
a relationsihp ending
spending too much time alone
being judge, criticized, teased or put down
financial problems
physical illness
sexual harassment
feeling unsafe
feeling left out
coming into contact with things that remind you of abandonment or deprivation
intimacy
excessive stress
extreme guilt
substance abuse
expectations of others
getting lost
being late
work deadlines
realtionship problems
family issues
too much responsibility
poor environment (too nooisy, too hot/cold etc.)
being unhappy
perfectionism
poor nutrition
chemical substance including smoking
weather
holidays
change in routine
parents/children
job/unemployment
budget constraints
feeling left out
being teased/bullied (at any age)

Circle any of the items on the above list that are triggers for you. What other triggers would be on your list? Use another piece of paper if you need more space.


On a separate page, develop a plan that you feel will keep your symptoms from worsening if a triggering event occurs. Some ideas might be:

Make sure I do everything on my DAILY MAINTENANCE LIST
call a support person and ask them to listen while I talk through the situation
do some deep breathing exercises
get validation from someone you feel close to
do a half hour relaxation exercise (stretching exercises are good for this, yoga, or tai-chi)
do a hobby
journal
go for a walk
use a stress ball


What are some other things you might choose to do? Examples:
journaling
vigorous exercise
focusing exercises
peer counseling
seeing or talking to your counselor, case manager, sponsor etc.

Add your own ideas to this list.

MANDALAS
If you enjoy colour or colouring (yes, I'm Canadian and use Canadian spelling :) ), there is a WONDERFUL technique called Mandalas!!!!!!!! Here are a few of the best sites I've seen for them. What you do is print up the mandala(s) you like, put on some quiet music and get your pencil crayons out and colour. It's an amazing therapy I fully enjoy because I'm a music addict and an artist. But I assure you, that you DO NOT HAVE TO BE!!!!!!!!

www.free-mandala.com/

www.coloringcastle.com/mandala_color
in
g_pages.html


www.whats-your-sign.com/free-mandala
-c
oloring-pages.html


images.google.com/images?q=free+mand
al
a&rls=com.microsoft:en-ca:IE-SearchBR>ox&oe=UTF-8&sourceid=ie7&rlz=1I7GPCK
_e
nCA332&um=1&ie=UTF-8&ei=SDeLSpf3
EIa6MN
7rjcAP&sa=X&oi=image_result_
group&ct=title&resnum=4
THE BEST SITE
www.activityvillage.co.uk/mandala_co
lo
ring_pages.htm



TRIGGERS ACTION PLAN

On the page after your list of triggers, develop a plan that you feel will keep you from feeling worse if a triggering even occurs.

SAMPLE PLAN:

If any of my triggers come up, I will:
Make sure I do everything on my daily maintenance list (THIS SHOULD BE DONE DAILY ANYWAY!)
If work related, talk to my vocational counselor or employer
Focus on tasks that are easy for me to do well
Get one thing done that I know I can do well
Do a reality check
Talk to a support person
Write in my journal
Get some vigorous exercise
Do a focusing exercise
Peer counsel with a friend
Play my guitar for an hour
Do some deep breathing exercises or a relaxation exercise

(REMEMBER THAT THE ABOVE IS A SAMPLE PLAN)
YOU must create an action plan that is appropriate to your needs, likes, desires and the resources that are available to you. Do look in your phone book and talk to the information people in your area to see what kind of supports and helps are available and what they do etc.

Sheri

Sheri Adams
SparkPeople's Official Stress Relief Challenge www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32500

All True Christians On SparkPeople teams.sparkpeople.com/AllChristiansO
nSparkPeople


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