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    Lisa Bywaters
    21/Jun/2023
    Health InformationMSK articles

    16 ways you can maximise micro-moments

    It’s hard to believe we’re already halfway through 2023 😮.

    I don’t know about you, but after years of forced-slowness I’m finding life incredibly busy and fast! Catching up with friends and family, working in the office, weekend adventures, professional development, hobbies, looking after my health – it can be a bit overwhelming. And when I’m feeling overwhelmed, I feel more pain, fatigue and anxiety.

    Which is a problem 😕.

    But I know from experience that having someone tell me to just relax or breathe 😑 isn’t going to help at the time. Especially if I’m already feeling time-poor and stressed.
    What I have found works is taking advantage of micro-moments for self-care. Small pockets of time when I can look after myself.

    Using these small moments for ‘me time’ is much more achievable than trying to shoehorn 30 minutes of yoga into my crowded mornings or planning and cooking MasterChef-worthy dinners every night 👩🍳. Using these moments for small acts of self-care to do what I need has really helped. I’m finding improvements in my anxiety, sleep quality, and pain.

    But don’t just take my word for it. The World Health Organization (WHO) says the “sustained adoption of quality, evidence-based self-care interventions can reduce mortality and morbidities and improve health and wellbeing”. (1)

    You too can maximise these micro-moments and reap the benefits of regular self-care. They can be done anywhere, anytime, and won’t cost you a thing. Here are some of our ideas for embracing micro-moments.

    Get physical.

    We talk about exercise a lot, but it really is a great way to look after your physical, mental and emotional wellbeing. Small bursts of activity can be added to your existing exercise routine for fun and to mix things up 🏃🤸🚴. Or if you’re not exercising regularly, they can help ease you back into becoming more active.

    Exercise is so adaptable. You can do it on your own or with others. You can take two minutes to stretch and move at your desk or dance in your lounge for an entire song. You can take a short walk in your local park, mow your front lawn (unless it’s enormous – in which case, mow a section), clean out a cupboard, or do a five-minute cardio blast. Whether it’s structured or incidental exercise, it all adds up. And as they’re micro-moments, they aren’t large blocks of time. So you’re more likely to fit them into your day, less likely to become fatigued or strain yourself, and still reap some of the benefits of being active. And you may have a tidy cupboard or freshly mown lawn at the end! 😉

    Breathe.

    I know, I know. At the start of this article, I said that when someone tells me to breathe, it doesn’t work. But that’s usually regarding a ‘just breathe, Lisa’ when someone cuts me off in traffic 😣.

    Now I’m referring to focused and controlled breathing. It’s a simple and effective technique to relieve pain and stress that can be done anywhere and at any time. You can do it at home, at work, on a train, in a waiting room, or in your car in traffic 😉. It’s useful when you’re trying to sleep or waiting for your pain meds to kick in. We take breathing for granted and often forget how effectively it relieves stress and anxiety. So remember to breathe…

    “Breathing in, I calm body and mind. Breathing out, I smile.
    Dwelling in the present moment I know this is the only moment.”
    Thich Nhat Hanh

    Use your senses.

    I love this one 💜 and use it a lot. It’s where you use your five basic senses – touch, sight, hearing, smell and taste – to identify things in your current space that relate to those senses. You can find one thing per sense – for example, I can feel the warmth of my heat pack on my shoulder, I can see leaves falling outside my window, I can hear my cat running around the house like a lunatic🐈, I can taste my tea, and I can smell the orange oil in my candle.

    Or you can try the 5, 4, 3, 2, 1 method. For example, 5 things you can hear, 4 things you can see, 3 things you can feel, two things you can smell, and one thing you can taste. And mix up the senses and numbers of things you’re finding depending on your situation. For example, when eating lunch, switch it to 5 things you can taste, 4 things you can smell, etc. It’s a great way of focusing on what you’re doing at that time.

    Do a body scan.

    The body scan is a type of meditation where you mentally scan your body from head to toe, paying attention to how each part feels. It helps you relax, become more aware of your body, and brings a sense of calm to your mind. Check out our short body scan script to help you get started.

    Use your imagination.

    What works for me won’t necessarily work for you. Plus, you don’t want things to become stale and boring. So mix it up. Read a chapter of a book, make balloon animals, do some guided imagery, call a friend, plant a herb garden, knit, paint, sculpt, fly a kite, breathe deep of your first morning coffee… whatever makes you happy, relaxes you, brings you into the moment, and sharpens your attention. Do it.

    Focus on the moment and savour the experience.

    With such busy, active lives, we often miss some of the small joys and experiences. So slow down and focus. For example, when you’re eating an apple, savour the feeling of the first crunchy bite and the taste as the juices burst into your mouth. Or when you head outside for a walk, breathe in the cool, crisp smell of winter… what can you smell? When you’re catching up with a friend, really listen to what they’re saying and enjoy their company – remember it wasn’t so long ago that we couldn’t meet in person 😔. Focus on the moments and enjoy them.

    “What day is it?” “It’s today,” squeaked Piglet.
    “My favourite day,” said Pooh
    Piglet & Winnie the Pooh

    Drink water.

    When you’re busy, it’s easy to forget to hydrate. But it’s vital for our health and wellbeing. Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to your cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It’s practically magic! ✨ Make sure you grab your glass or water bottle and drink up throughout your day.

    Go to the toilet.

    I’m sure it’s not just me who gets caught up in work or another activity and thinks, “I’ll go to the loo as soon as I finish X, Y or Z”. But before you know it, you don’t just need to go, you really NEED to go 😶. And even though I’m pretty sure it’s a physical impossibility, I always have visions of Grandpa Simpson’s kidneys exploding from not going to the toilet. So please, just go to the toilet when your body tells you it’s time 😊.

    Reflect.

    When cleaning your teeth, think about your day. What are you looking forward to? What are two things you really want to achieve? What went well in your day? What two things are you thankful for? Take a small moment to reflect on your upcoming day or the day that’s been.

    “Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
    Charles M. Schulz

    Leave your phone at home.

    Relax!! I don’t mean all the time. (I had palpitations reading that too 😂😉)

    Our phones are so much a part of our lives that it‘s hard to imagine not having them with us. But every now and then, leave your phone at home when you go outside. You won’t be distracted by the constant ring, dings, alerts and chirps it makes. And you can focus on the world and people around you.

    Declutter.

    Feel like you’ve got clutter and mess invading all of your spaces? Spend five minutes tidying one area and putting things back in their place. Do this once daily, and you’ll soon feel calmer and more relaxed. Don’t like cleaning? Pop on some music and do what you can in the space of one or two songs. Then stop cleaning, go do something else and enjoy the calm.

    “Out of calmness comes clarity.”
    Trevor Carss

    Stretch.

    Another one of my faves. Stretching is great for loosening up tight, stiff muscles and joints that have been in one position for long periods. I love stretching my arms above my head or arching my back when I’ve been sitting at my desk for some time and feeling stiff… bliss. It doesn’t take long, and it feels so good 😊

    Versus Arthritis have some videos with various stretches for you to try. They’re a bit longer than a micro-moment but worth checking out. Watch them and find the ones that work for you. Or speak with a physio about stretches you can do daily to ease muscle tension and pain.

    Hug someone.

    Being able to touch or hug others reduces stress, anxiety, and depression and makes you feel good. And here’s a tip from me to you: don’t save your hugs for when you’re feeling down. Hug each other when you feel happy, excited, or just because it’s Wednesday 😍.

    “A hug a day keeps the demons at bay.”
    German Proverb

    Plan a meal or two for your upcoming week.

    Having an idea about what to cook during the week can be challenging and often stressful. But pre-planning a meal or two (or more if you’re able) can help immensely. Think about your week ahead – what are your time commitments and responsibilities? Do you have time to be creative and adventurous with your meal planning? Or do you need to keep it basic and simple? What do you have in the fridge, freezer and pantry? Once you’ve established all that, write down some meal ideas, pick up any extra ingredients you need, and you’re on your way!

    Give yourself time.

    Hands up if you’re often rushing from pillar to post, trying to get everything done in the shortest amount of time ✋✋✋. It can be hectic and exhausting.

    When you can, build some extra time into your work commute and school drop-off/pick-up to allow for the inevitable traffic issues, lost schoolbooks, and forgotten lunches, so you can arrive at your destination as calmly as possible. Do the same at work – avoid back-to-back meetings when you can so you can catch your breath, write down your thoughts, drink water, have a snack, review your notes etc. This will make you more productive and less stressed.

    Get changed.

    Is there anything more wonderful at the end of a long day than getting changed out of your work clothes and getting into something relaxing and comfy? Especially now that winter is here? Whether it’s your favourite trackies, or the most relaxing of all, your oldest, softest pyjamas 😊, when you’re at home and in the cosiest clothes, all feels calm and right in the world.

    Finally.

    As with any changes to your habits and behaviours, you need to start small. Pick one of these ideas, or one of your own, and start adding it to your day. Just a micro-moment here and there. Over time you can add others and/or more time to the ones you’re doing.

    Changing the way you do things takes time, patience and practice. But it’s worth persevering to reap the rewards of these small acts of self-care 💚.

    Oh, one last thing.

    It’s important to recognise that self-care can’t and won’t solve everything. Sometimes we need help – whether for an exercise program, mental health, housework, or whatever. This help may be from our family or friends, or it may be professional help. Don’t be afraid to ask for it.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    Reference

    (1) Self-care interventions for health, WHO, 2022.

    CONTINUE READING
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    Lisa Bywaters
    23/Apr/2023
    Health InformationMSK articles

    Walking in a winter wonderland

    How to keep up (or start) walking for health and pleasure when it’s cold outdoors

    It’s not quite winter yet, but it sure feels like it!

    And if you’re like me and love to get outdoors and walk, it can be a little tough staying motivated when it’s cold, wet and wintery. But there are things you can do to boost your motivation, stay active and even come to relish the experience of walking in colder weather.

    But, I hear you ask, why would any sane person want to get off their warm, cosy couch, put aside the remote control and brave the elements??? Because exercise doesn’t take a break for the colder months 😐 and we need to engage in regular, consistent exercise year round.

    And while it can be challenging at times, we all know how much better we feel after we hit the pool, go for a walk, or take part in an exercise class. Being active every day helps us manage our pain, get better quality sleep, and improve our mood. It also helps us manage our other health conditions. And it gets us out of the house so we can connect with others – our friends, teammates, gym buddies, and other people walking their dogs in the park.

    Knowing all of that doesn’t make it easy though, so here are some strategies to help you get out there.

    Timing is everything

    Plan to go walk when your body has had a chance to loosen up. Do some stretches, or have a warm shower to relax your muscles and joints so you can walk more easily and with less pain. The Arthritis Foundation has some basic stretches you can use before you head out the door.

    Dress for the weather

    Your usual exercise gear may not cut it when it comes to walking in colder weather. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene. Avoid cotton. When cotton clothes get wet, they stay wet, making you colder.

    Next, add an insulating layer of fleece or wool to keep you warm. And finally, add a layer that will resist wind and rain. The beauty of layers is that you can take them off and put them back on if/when needed.

    Choose bright colours so you’ll be seen through the fog and rain, even on the greyest days 👕👚🦺. And at the risk of losing my Melbournian status 😉, there’s something lovely about ditching the black clothes and wearing bright colours on a gloomy day.

    There’s no such thing as bad weather, just the wrong clothing, so get yourself a sexy raincoat and live a little.“ Billy Connolly

    Now accessorise!

    I’m not talking bling here, 💎💍 though; like adding colour, bling can definitely brighten your day 😊. But I’m referring to appropriate socks and footwear. It’s best to wear walking shoes that are waterproof or dry quickly. And they need good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

    It’s important to know that the walking shoes you wear in warmer months are unlikely to be suitable for walking in colder months. The tops of these shoes are generally a lightweight mesh that lets air in to keep your feet cool. Not what you need on a cold walk!

    You also need to protect your extremities (this is a must if you have Raynaud’s). Wear gloves or mittens, a hat that covers your ears, a scarf, sunglasses and sunscreen. Even in the colder months, your skin can be damaged by the sun’s rays.

    Oh, and depending on the length of the walk you’re planning, you might want to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

    Get a walking buddy

    Having a buddy to walk with can be fun and boost your motivation on cold days. This could be your partner, kids, family, friend, neighbour, pet 🐕🐈, or a walking group.

    Or go on your own

    Sometimes you just need some time to yourself.

    Be aware of the walking surfaces

    Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, moss, wet leaves or mud on footpaths and trails, and slick tiles at the shopping centre can all be dangerous. So keep an eye on the surfaces. And check out this info from MyHealth.Alberta.ca for some tips to lower your risk of falling.

    Explore new areas

    Whenever you can, take the time to explore new walking paths, rail trails, parks, or neighbourhoods. It’s amazing what you discover when you go beyond your own backyard.

    Always check BOM 💣

    Visit the Bureau of Meteorology (BOM) or your weather channel of choice, and get the weather and rain forecast. This will help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (just don’t forget your umbrella – just in case).

    Take your phone

    It’s handy for listening to music, podcasts, and audiobooks and taking pics of the things you discover on your walk. It’s also essential for safety. Unfortunately, accidents can happen to us all, so stay safe and take your phone in case you need help. Or so you can call someone to pick you up if the weather becomes nasty!! 🚗🚓🚕

    Add some mindfulness to your walk

    Much of the pleasure of walking outdoors comes from enjoying the beauty of the changing seasons. So on your next walk, focus on your surroundings and how you feel. Try using the 5, 4, 3, 2, 1 method. For example:

    • What are 5 things you can see – e.g. the stripes on your gloves, the different hues of autumn leaves, a dog chasing a ball, fluffy clouds, ducks enjoying rain puddles.
    • What are 4 things you can physically feel: e.g. your feet on the ground, your partner’s hand, the wind on your face, the way your stride lengthens as you get into your rhythm.
    • What are 3 things you can hear: e.g. leaves crunching under your feet, children laughing, thunder in the distance.
    • What are 2 things you can smell: e.g. cut grass, rain coming.
    • What is 1 thing you can taste: e.g. your coffee traveller. ☕

    Walk indoors

    If you’re not a fan of exercising in cold and wet weather or you’re worried about slippery wet surfaces, walk indoors. Do laps of your home, hire/buy a treadmill, or walk briskly in your local shopping centre, gym or community centre.

    Stay hydrated

    Even though you may not be sweating as much as you would be on a hot day, your body is still losing water through your sweat and breathing. Take a water bottle with you and drink when you need to.

    Set yourself a goal

    If you’re still finding it hard to get motivated, set yourself a goal. It may be the ability to walk a certain distance without being out of breath or taking part in an upcoming fun run/walk. Choose something that matters to you, then create a SMART goal – that is, it’s Specific, Measurable, Achievable, Realistic and has a Timeframe. Read more about goal setting.

    “Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.” John Ruskin

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available Monday to Thursday between 9am-5pm on 1800 263 265 or email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
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    Lisa Bywaters
    20/Apr/2023
    Health InformationMSK articles

    Walk like an Egyptian

    DYK for many years it was believed that ancient Egyptian pharaohs Amenhotep (Amenophis) II, Ramses II (“The Great”), and his son Merenptah all had ankylosing spondylitis (AS)? In 2002, scientists examined X-rays of their mummies and found what they believed were radiological signs of AS. Cool story. And, if you have AS, it’s a mic drop moment. 🎤 Boom!

    Unfortunately, this has now been debunked 😑 and the mummies show signs of a completely different condition. But let’s not let facts get in the way of a good story 😁. And let’s find out about AS.

    Ankylosing spondylitis is an inflammatory arthritis that causes inflammation in the spine and the joints that connect the lower spine to the pelvis (sacroiliac joints). This inflammation causes back pain, stiffness and reduced mobility in the spine.

    The good news is there are effective treatments for AS.

    What causes it?

    Ankylosing spondylitis is an autoimmune disease. That means it occurs as a result of a faulty immune system.

    Instead of identifying foreign bodies (e.g. bacteria, viruses) and attacking them to keep you healthy, your immune system mistakenly targets healthy tissue in and around your joints, causing inflammation and pain.

    We don’t know why this happens. Genes are thought to play a role. You’re more likely to get AS if your family has a history of it. Most people with AS have the gene called HLA-B27; however, this gene can also be found in people who don’t have AS.

    Since this gene doesn’t automatically lead to the development of AS, scientists believe a complex mix of genes and environmental factors may be involved.

    We used to think AS affected more men than women, but recent research suggests men and women are affected relatively equally. AS tends to develop in late teens and early adulthood.

    Symptoms

    The symptoms vary from person to person. The most common are:

    • Pain and stiffness in the back, buttocks or neck, often worse after waking or resting and relieved by exercise and movement.
    • Enthesitis, or inflammation and pain where tendons or ligaments connect to bone. Common areas for enthesitis are in the front of the chest where the ribs join the breast bone, the back of the heel (Achilles tendon) or underneath the foot.
    • Fatigue or extreme tiredness that doesn’t get better after sleep or rest.

    Other symptoms can include:

    In AS, due to chronic inflammation, new bone may grow around the joints in the spine. This can lead to permanent stiffness in the back and neck of some people with AS. In severe cases, the bones of the spine can fuse together; however, this can usually be prevented by starting appropriate treatment as early as possible.

    Symptoms may change from day to day. At times your symptoms (e.g. pain, fatigue, inflammation) can become more intense. This is a flare. Flares can be unpredictable and seem to come out of nowhere.

    Diagnosis

    If you have ongoing back pain and stiffness or other symptoms of AS, it’s essential that you see your GP. Getting a diagnosis as soon as possible ensures treatment starts quickly. This will give you the best possible outcomes.

    No single test can diagnose AS, so your doctor will use a combination of tests. They may include:

    • Your medical history. Your doctor will ask about your symptoms, family history and other health issues.
    • A physical examination to assess joint tenderness, flexibility, and stiffness.
    • Genetic testing to look for the HLA-B27 gene.
    • Blood tests to check for inflammation.
    • Scans such as an X-ray and MRI (magnetic resonance imaging) to look for joint inflammation and damage.

    Your GP will refer you to a rheumatologist if they think you have AS. Rheumatologists are doctors who specialise in diagnosing and treating problems with joints, muscles, bones and the immune system.

    Treatment

    Ankylosing spondylitis is treated using a range of different treatments, including medicines, regular exercise and self-care.

    Medicines

    The two main types of medicines used to treat AS and help manage its symptoms are NSAIDs and targeted therapies:

    Non-steroidal anti-inflammatory drugs (NSAIDs) are nearly always used as the first medicine to treat the pain, inflammation and stiffness of AS unless there’s a reason you can’t take them. Research shows that NSAIDs are very effective in managing symptoms of AS. Some people may need to take them regularly, while others will only take them as needed. This will depend on your symptoms and how you respond to the NSAID.

    Your rheumatologist will discuss how often you should take NSAIDs and their long-term benefits and risks. There are many different types and brands; some are over-the-counter, while others are only available on prescription.

    Targeted therapies are medicines that ‘target’ specific proteins in the immune system that produce inflammation. They include biological disease-modifying anti-rheumatic drugs (biologics), biosimilars and targeted synthetic disease-modifying anti-rheumatic drugs. These targeted treatments have dramatically improved the quality of life for people with AS who need more than NSAIDs to manage their condition.

    Your rheumatologist will talk with you about using these medicines if you need more than NSAIDs to manage your condition or if you can’t take NSAIDs.

    Exercise

    This is the most important thing you can do to help manage your AS. Exercise can improve symptoms, including stiffness, pain, fatigue, breathing capacity and posture. It helps increase your flexibility and range of movement, so it’s easier to do many everyday tasks.

    As soon as possible after receiving your diagnosis, you should ideally begin a personalised exercise program developed by a physio or exercise physiologist (EP) and aim to do some exercise every day. Being active is also essential for your overall health and wellbeing. It helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as heart disease, osteoporosis, diabetes and some forms of cancer. It boosts your mood, benefits your mental health, helps with weight control and improves sleep.

    Self-care

    As well as taking your medicines as prescribed and exercising regularly, there are other things you can do.

    Learn about your condition. Understanding AS allows you to make informed decisions about your healthcare and actively manage it.

    Manage your weight. Being overweight or obese increases inflammation throughout your body. This inflammation affects not only your joints but also blood vessels and insulin levels. This can increase your risk of chronic health conditions such as heart disease and diabetes. Losing weight is an important thing you can do to reduce your risk of these conditions and reduce your AS symptoms. Being overweight or obese also limits the effectiveness of some medicines used to treat AS. Losing weight can be challenging, so if you need to lose weight or advice on healthy eating, talk with your doctor or dietitian.

    Learn ways to manage your pain. Pain is the most common symptom of AS, so it’s crucial to learn ways to manage it effectively. Read our A-Z guide for managing pain for more information.

    Work closely with your healthcare team. The best way to live well with AS is by working closely with the people in your healthcare team (e.g. GP, rheumatologist, physio). Keep them informed about how you’re doing and if you’ve experienced any changes in your symptoms or tried new medicines, complementary therapies, supplements or other treatments.

    Use aids and equipment. Supports such as long-handled shoehorns, reachers and canes can reduce joint strain and make life easier, especially if your condition has reduced your flexibility and mobility. An occupational therapist can advise you on aids, equipment and home modifications.

    Sleep well. Not getting enough quality sleep can worsen your symptoms; however, getting a good night’s sleep when you have chronic pain can be difficult. If you’re having problems sleeping, talk with your doctor about how to deal with this.

    Manage stress. Stress can also aggravate your symptoms, so learning to deal with stress is extremely helpful. Things you can do to manage stress include planning your day and setting priorities, using relaxation techniques such as going for a walk, getting a massage or listening to music, and, where possible, avoiding people and situations that cause you stress.

    Practise mindfulness. Regularly practising mindfulness meditation can improve your mood, relieve stress, improve sleep, improve mental health and reduce pain.

    Eat a healthy, balanced diet. While there’s no specific diet for AS, it’s important to have a healthy, balanced diet to maintain general health and prevent weight gain and other health problems, such as diabetes and heart disease.

    Quit smoking. Smoking cigarettes harms your general health, negatively affects your bone health, and increases inflammation.

    Seek support from others. You might find it helpful to contact the Ankylosing Spondylitis Australia or the Ankylosing Spondylitis Group of Victoria and speak to others who have AS and know what you’re going through.

    Complications

    Some people with AS develop an eye problem called iritis or uveitis, which causes a painful red eye with blurred vision and sensitivity to light.

    If you develop eye symptoms, you’ll need to quickly get your eye checked and treated by an ophthalmologist. Treatment is usually with prescription eye drops, which reduce the chance of permanent eye damage.

    Understanding this risk and knowing what signs to be alert for can reduce the risk of eye damage. Ask your GP or rheumatologist what you should do if you develop any eye symptoms.

    One last thing

    If you think ankylosing spondylitis sounds like a dinosaur, you’re not far wrong. There was a dinosaur called an ankylosaurus. So, what you’ve lost in ancient pharaohs, you’ve gained with a very impressive dinosaur 🐉 😉.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    Carers-blog.jpg
    Lisa Bywaters
    20/Apr/2023
    Health InformationMSK articles

    Caring for the carer

    NB: This article refers to unpaid or informal carers – people who provide care to those who need it within an existing relationship, such as a family member, a friend or a neighbour (1) – and not professional carers.

    DYK, there are almost 2.7 MILLION carers in Australia?(2) That’s about 1 in 10 Australians 😮.

    Carers are incredibly diverse. They come from all backgrounds, lifestyles, genders and ages.

    You’re a carer if you care for a family member or friend with a physical or mental health condition, disability, or is frail due to old age.(3) You may share the caring role with others or do it alone. And the time spent caring for someone could be from a few hours a week to caring for them 24/7. You may be a carer for a short period while someone is recovering from an illness, injury or surgery or for a more extended or indefinite period.

    Being a carer can be very fulfilling and bring you closer to the person you’re caring for. But at times, it can also be demanding and stressful. Here are some practical tips to help you look after yourself and the person you care for.

    R.E.S.P.E.C.T – Find out what it means to me

    It can be difficult for any of us to accept that we need help. That our body or health has let us down, and we can’t manage on our own as we once could. This loss of independence can make us feel vulnerable, afraid, or angry.

    When you become a carer for someone, it’s essential that you ask about their needs and how they want to be treated. This gives them control over their life and choices. It also maintains their dignity.

    Respect goes both ways. Just as you must respect the person you care for and their choices, preferences and boundaries, they need to respect yours.

    Discuss boundaries. Doing this from the outset with clear, open communication is essential. What are the needs of the person you’re caring for? What do they want your help with? And what don’t they want help with? What are you comfortable or able to do? Over time, you may need to revisit this as circumstances and needs change.

    Understand personal choices. It’s sometimes hard for carers to understand why the person they care for may not follow suggestions made to them by health professionals, such as taking medicines as prescribed, exercising, or quitting smoking. Try to encourage – but not push or nag – the person you care for. But if you’re concerned their behaviour is adversely affecting their health, discuss it with them. Is there something that’s putting them off? Do they need more information so they can make an informed choice? Are they worried, scared, or unsure about the pros and cons of a treatment? Having a respectful conversation about these feelings is important. And you may need input from the relevant health professional to move forward.

    Have fun together. Don’t let your relationship be consumed by the caring role. Have a cup of tea, discuss things you enjoy, go for a walk, visit parks/galleries/cafes, or share a hobby. Doing things together that don’t relate to health issues will give you both balance and quality of life. ☕

    Care for yourself

    You can’t pour from an empty cup – so take care of yourself first. Caring is rewarding but also tiring, stressful, and often lonely. You need to take care of your own physical and mental health so that (a) you don’t fall in a heap and (b) you can continue to be a carer. If you’re running on empty, you can’t give your best as a carer, daughter, husband, sister, friend, mum etc. Ensure you get enough quality sleep, eat well, exercise regularly, relax and take breaks, meet up with friends, and accept your feelings. I know, that’s a lot. 😴 Especially if you’re also working and have a family and other commitments. But you need to make your health a priority.

    Look after your mental health. As a carer, you may experience a range of emotions that can be difficult to deal with. Be aware of and acknowledge these feelings. If you need help, discuss your situation with your GP, a psychologist, or the Carer Gateway phone counselling or online carer forum.

    Get support. It’s hard for most people to ask for help, but you don’t have to do things alone. Whether it’s having someone to talk to about your stress or anxiety, help around the house, or respite care, options are available. Talk with your GP, contact Carer Gateway, or talk with a friend or family member. You might also consider joining a peer support group or seeing a mental health professional.

    Attending health appointments

    When caring for someone, you may need to attend some or all of their health appointments. Before attending any, you should discuss your role at these appointments with the person you’re caring for. For example, are they happy for you to discuss their health and ask questions, or would they prefer you provide silent support?

    It’s a good idea to write a list of questions you’d both like to ask before you go. And, if there’s a lot, consider booking a longer appointment so you have the time to get through them.
    Attending appointments also ensures you know of any changes to their health condition/s and treatments.

    Managing medicines

    Find out about the medicines the person you’re caring for is taking – the type, dose, and any possible side effects.

    It’s easy to forget to take medicines regularly, especially if there’s more than one and they’re taken at different times of the day. Talk to your pharmacist about using a pill dispenser if this is a problem. They contain individually sealed compartments to help make taking medicine easier. You can buy a pill dispenser and do it yourself, or your pharmacist can do it for you.

    You can also arrange with the pharmacist to do a Home Medicines Review. This review ensures the medicines are safe, effective, and taken correctly.

    Making things easier

    Access services. Many services are available to help make things easier for you and the person you’re caring for. The Commonwealth Home Support Program provides a variety of services, including delivered meals, respite care, domestic assistance, community transport and much more. Contact My Aged Care or your local council for more information.

    Carer Gateway also provides info about accessing services to make life easier in and around the home.

    Pace yourself. Caring can take a toll on you physically and mentally. So pace yourself, and don’t try to do everything at once. For example, stagger the cleaning over several days instead of cleaning the whole house at once. Or cook meals in larger batches to freeze the leftovers for those days when you don’t feel up to cooking, or you’ve run out of time. By pacing yourself, you’ll have more energy and feel less frazzled – which is good for you and the person you care for.

    Investigate aids, gadgets and home modifications. There’s a huge range of aids and equipment available to help you manage. They can help reduce stress on muscles and joints, save energy, prevent fatigue, and make life easier – with everything from personal safety, bathing, writing, dressing, bedding, mobility, seating, and lifting.

    Simple things like long-handled shoehorns can allow the person you care for to put on their own shoes. Items such as grab rails in the bathroom can make bathing easier and safer. To find out more, speak with an occupational therapist.

    Sharing the care

    Caring, while fulfilling, can sometimes be challenging work. It’s essential that there are others who can share the work to make it easier for the primary carer. This help could be in the form of cleaning, shopping, or being available for you to talk to. 🧡

    As a carer, you need to know your limits and boundaries. For example, if you can’t lift the person you care for, seek alternative devices or assistance to make things easier. Occupational therapists can assess the home and suggest modifications, aids and equipment.

    Carer payments

    You may be eligible to receive government benefits to help you provide care. There are different payments depending on your circumstances and those of the person you care for. Visit the Services Australia website for more info.

    Planning ahead

    It‘s essential to think about Powers of Attorney and Guardianship if the person you care for can no longer make their decisions known. Planning ahead ensures that their wishes are met and they can make necessary plans.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    References

    (1) Australian Government. Australian Institute of Health and Welfare. Informal carers. 2021.
    (2) Australian Bureau of Statistics. 2018. Disability, ageing and carers, Australia: Summary of findings.
    (3) Australian Government. Department of Social Services. Supporting carers.

    CONTINUE READING
    christmas-blog-2022.jpg
    Lisa Bywaters
    07/Dec/2022
    Health InformationMSK articles

    Surviving the most wonderful time of the year

    The year’s drawing to a close, and we’re exhausted. It’s been another tough one. 😯 It’s no wonder we’re all in the mood to forget the trials and tribulations of 2022 and eat, drink and be merry! ✨

    But we also need to be mindful and take care. In our excitement to get into the festive spirit 🍸, there’s a very real chance we could end up in a painful heap.

    So we’ve made a list (and checked it twice 😉🎄) of tips to help you celebrate without the stress, pain and fatigue. Because all we want for Christmas is family, friends and fun. 😊

    It’s beginning to look a lot like Christmas: Brace yourself for the shopping madness

    • Plan around your pain and fatigue. Wear your most comfortable clothes and shoes, including orthotics if you have/need them. Shopping at this time of the year is almost an extreme sport! So you need to dress for it.
      Grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags.
      Be kind to yourself, as you may feel exhausted for hours/days after your trip. If your battery was already low before you hit the shops, it might take some time to recharge and feel yourself again.
    • Consider wearing a mask and sanitising your hands regularly when you go into the crowded craziness of shopping centres and markets. Although many of us have gotten out of this habit, COVID is still around. Masking and sanitising are the best strategies to reduce your risk of getting sick.
    • Use a trolley or a shopping buggy, even if you only plan to buy a few things. It’ll do the heavy carrying for you, so you can avoid muscle and joint pain.
    • Use your assistive devices, such as walking aids, braces, and orthotics. If you have them, use them. They can make a big difference in how you cope while shopping and how you feel afterwards.
    • Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Be kind to your body, and don’t push yourself too hard, or you’ll pay for that over the coming hours/days.
    • Shop online. During the past few years, we learned just how many things could be purchased with a few quick mouse clicks (hello, shiny new shoes 😁). So visit your favourite stores online and save yourself some trips to the shopping centre. Just be sure to check the shipping details to ensure your goods arrive on time.
    • Shop local. You don’t need to visit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need. And many of these businesses have been doing it tough. So share the love and shop local.
    • Be kind to others. Your fellow shopper isn’t the enemy. Be patient, give them space, and be tolerant. The retail staff also deserve our kindness and empathy – they’ve been on the frontline for a long time. And if you feel yourself getting a little hot under the collar, just breathe… and remember we’re all going through tough times.

    Dance of the sugar plum fairy: Festive feasting!

    • Rule #1 – don’t skip meals. It’s a common mistake to make. You’re anticipating a delicious lunch and/or dinner with all your favourite foods, so you skip meals to make space. But this can lead to overeating because you’re so hungry 😫 when you finally do get to eat. It’s also not a great idea to have an empty stomach when taking certain meds or drinking alcohol. So make sure you eat, even if it’s a small meal, to tide you over until you get to the main event.
    • Stay hydrated. The silly season is usually a hot time of the year, and it’s easy to become dehydrated. Especially if you’re drinking alcohol and/or playing backyard cricket, so keep the water flowing.
    • Cook/bake things ahead of time. Many foods we enjoy at our holiday gatherings can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy on Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day if everything’s prepped and ready to go.
    • If you’re hosting, ask your guests to bring a plate. This shares the work and the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
    • Slow down and relax. Really take the time to catch up with the important people gathered around the table 🧡 and enjoy sharing a delicious meal 😋.

    Santa baby: Buying gifts

    • Take a leaf out of the big guy’s book 🎅 – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
    • Consider spending less. It’s been a tough year financially for many of us, and things are only getting tougher. So it makes sense to be economical and save some dollars. You don’t want to head into 2023 with massive debts.
    • Make your own gifts. Embrace your inner creative guru and bake, paint, draw, build, knit or sew your presents. Another option is to make your own gift vouchers – for example, 1 hour of babysitting or dog walking.
    • Talk with your people about doing a Kris Kringle or Secret Santa gift exchange 🎁. It’s perfect if you have a lot of people to buy for. And they save money, time, stress and frustrating shopping expeditions.
    • Give gift cards and vouchers. They’re an excellent idea for someone who’s hard to buy for or already has everything. And you can get many of them online – without the hassle of changing out of your pyjamas or leaving the comfort of your couch 😄.
    • Donate to charity. Instead of buying a gift for those who have everything they want or need, consider donating in their name to their favourite charity.
    • When it comes to wrapping, gift bags are easier on sore hands than cutting paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping 😉.

    Deck the halls: Decorating

    • Get the family involved. Put on some music and have fun with it. Decorating your home and your tree is all about the joy of the festive season, being together and the love of shiny tinsel 😊.
    • Keep it simple. Remember, what you put up has to be packed away. So if that thought fills you with dread, choose the ‘less is more’ option. Or plan to do it over a period of days, rather than all in one go.
    • Save your back when decorating the tree by putting your baubles and tinsel on a table or bench. That way, you’re not constantly bending over to pick them up.
    • Use a step ladder rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
    • Remember, things don’t have to be ‘perfect’. That’s too much pressure. Things should be happy and festive, so fling some tinsel over the banister, a wreath on the door, and presents under the tree. Job done! 🎄

    Rockin’ around the Christmas tree: Hosting gatherings

    • Keep it COVID-safe. As we know, COVID’s still around, as are many other bugs and germs. So it’s important to have plenty of soap and hand sanitiser available.
      If you feel unwell, get tested, stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the smallest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus.
      And ask your guests to do the same. Again, it’s a tough thing to do, but no one wants to get sick. Especially at this time of the year, when we’re already run down and are just looking forward to a break.
    • Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration will be epic!
    • Take a seat. Get off your feet and rest when you need to.
    • Be medicine-wise.
      • Over-the-counter and prescription medicine may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
      • Watch the alcohol. Many medicines don’t mix well with alcohol, so find out if drinking while taking your meds is okay. If you can drink, avoid drinking to excess. Try mixing a small amount of bubbles with orange juice or soda water with white wine. Or choose zero-alcohol drinks and mocktails.
    • Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs or bringing dishes to the kitchen. And ask yourself – do you really need to do everything immediately? As long as you put away any perishables and get rid of rubbish, everything else can be done the next day after you’ve had a rest.

    Have yourself a merry little Christmas: Taking care of you

    • Manage stress. Christmas and the holidays can be stressful, but you need to manage your stress as best you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.
    • Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end. The same goes if you’re visiting others. Travelling to and from your home to theirs, being a witty conversationalist 😉 and just interacting with others can be exhausting.
    • Get some sleep, and rest when you need it. With so many events and gatherings happening at this time of year, it’s easy for our sleep to be disrupted. And we have enough problems with sleep at the best of times! Try as much as possible to stick to your sleep schedule and take rest breaks or naps when needed.
    • Stay active. Regular exercise is essential all year round for managing a musculoskeletal condition and chronic pain. It’s also important to help offset some of the extra kilojoules you may be consuming at this time of year. And it’ll help you deal with excess stress and sleep issues.
    • Listen to some tunes. Music helps to reduce anxiety, fear, depression, pain-related distress and blood pressure. And it’s an easy, cost-effective and enjoyable way to relieve pain🎵. Happy holidays everyone! From all of us at Musculoskeletal Australia, we wish you a happy, fun, safe and pain-free festive season. 🎄🎁🥗🍹

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    self-care-tips.jpg
    Lisa Bywaters
    21/Jul/2022
    Health InformationMSK articles

    Self-care tips

    Looking for ways to put more ‘care’ into your self-care game? We’ve got 21 tips to help you!

    1. There’s no perfect or right way to practise self-care

    The first tip, and I can’t stress this enough, is there’s no perfect or right way to practise self-care. Sure, we can talk about the International Self-Care Foundation’s seven pillars, and we can push exercise, healthy eating and hand washing until the cows come home 🐄 🐄 🐄. But, if those things don’t resonate with you, or you have other pressing issues vying for your attention (e.g. dealing with a case of painsomnia), you’re not going to care about our messaging on those topics. Or, at least not at the moment.

    2. Choose your own adventure

    This leads us to tip number two. Self-care is like a ‘choose your own adventure’ story. It’s unique to you, your life, your specific set of circumstances and your choices.

    3. Create your toolbox

    Knowing the basic elements or tools of self-care (see the seven pillars) means you can choose what you need to help you manage at specific times. It’s like having a trusty toolbox filled to the brim with info about exercise, smoking cessation, healthy recipes, pain management strategies, guided imagery scripts and massage oil. You can pick and choose what you want or need. The key is knowing what’s available and how they can help you.

    So far, we’ve been talking broadly about self-care. Now let’s look at some more specific tips our consumers and staff recommend.

    4. Drink water

    It lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure. The amount of water you need varies from person to person and from day to day. There’s no ‘one size fits all’, but “as a general rule, men need about 10 cups of fluids every day and women need about 8 cups (add another cup a day if you are pregnant or breastfeeding)”. (1)

    5. Plan your menu

    You can take a lot of the stress out of your day if you sit and plan your week’s meals and snacks. Check what ingredients you have in your pantry, fridge and freezer, work out what you need to buy, and write it all down. Then all you hopefully need is one trip to the shops, and you’re sorted! No more – ‘what’s for dinner’ angst. 😐 Eatforhealth.gov.au has some info on meal planning and sample plans for men, women and children.

    6. Get excited about exercise

    Mix up your exercise routine with something fun and enjoyable to get you out of your exercise rut. Try Zumba, cardio, low-impact exercises, tennis, dancing, skipping, cycling, or trampolining. Head to your local fitness centre or gym, try an online class or download an app like Get Active Victoria. There’s something for everyone!

    7. Just breathe

    Our breathing can become shallow when we feel stressed, anxious, upset or in pain. This, in turn, can elevate blood pressure and increase the heart rate. It can also cause more tension. When you notice this happening, take some time to decompress. Relax your body. Focus on your breathing. Slowly take a deep breath in. Fill your lungs to a capacity that’s comfortable for you. Then slowly release this breath. Don’t release it in a sudden exhale, but control it, so it’s slow and smooth. Continue this deep breathing, and you’ll feel your muscles relax, and your mind calm.

    8. Write it down

    Write about the things that make you happy and grateful. Write about the things that went well in your day.

    And write about the bad things. Not so you’ll continue to obsess about them, but so you can process your feelings and actions. This reflection allows you to devise strategies to prevent the bad thing from happening again, or ways to handle it differently in the future.

    9. Fill your home with plants

    Bring the outdoors in and enjoy the health benefits. Having plants in your indoor spaces can help relieve stress, improve mood, lower blood pressure and improve air quality. Just be sure to check that they’re not toxic for you, your family or your furry housemates. 🌼

    10. Have a regular date night

    Whether with your significant other or a bestie, having a regular date night scheduled gives you something to look forward to. It also means there’s less chance that other commitments get in the way of you spending dedicated time with that person, which is essential for nurturing your relationship. 🧡💚💛

    11. Say no

    We all want to please others, so saying no can be challenging. But you need to weigh up everything you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

    12. Discover new places

    Embrace your inner adventurer and explore new places. Far or near – it doesn’t matter. The point is to get out in the world and experience new sights, sounds, smells and tastes. Immerse yourself in new experiences.

    13. Listen to music

    Music is a powerful force we often don’t think about – or at least not too deeply. It’s always there, often in the background. But music can improve your mood, help you focus, get motivated and even ease your pain. Find out more about the power of music.

    14. Pat your pets

    Spending time with your pets is a wonderful tonic. It can decrease blood pressure, reduce feelings of loneliness, reduce stress, improve your mood and increase opportunities for exercise and outdoor activities. And they’re so much fun! 🐶😺

    15. Get tidy and organised

    Nothing can make you frazzled faster than not being able to find that ‘thing’ you’re looking for. So taking time to put things away in their place after you’ve used them, or reorganising your cupboard/pantry/child’s room, so that things are orderly and easy to find can bring a lot of calm to your life. The level of order you want to achieve is up to you. Although there are MANY social posts about the perfectly organised home, don’t fall down that rabbit hole. All you need to achieve is a space that makes you feel good and suits your lifestyle.

    16. Eat mindfully

    How often have you eaten dinner but can’t remember what it tasted like because you were watching TV? Or wondered how on earth you ate a whole packet of potato chips while scrolling through Insta? If this sounds familiar, try some mindfulness. You may have tried mindfulness meditation, but you can also be mindful when you do other activities, like eating. It simply means that you focus on the moment and the activity without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours and how the food makes you feel.

    17. Get your meds sorted

    Medicines are an important part of our self-care, but it’s easy to miss doses, get them mixed up with others meds or take them at the wrong time. So have a chat with your pharmacist. Ask questions about your medicines and supplements, so you’re fully informed about each one.

    Many pharmacies have apps you can download that alert you when you need a new script, or you can download the MedicineWise app from NPS. If you take lots of medicines, or you find it hard to keep track of whether you’ve taken them or not, consider using a pill dispenser. You can buy one and fill it yourself, or your pharmacist can do this for you.

    18. Listen to your body

    Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re exhausted, rest. If your back’s stiff, move. If you’re feeling sluggish, get some fresh air. If you’re feeling full, stop eating. Whatever your body is telling you, listen and take action.

    19. Treat yourself

    Many self-care posts we see on socials are very much of the ‘treat yo’ self’ variety. Going to a day spa, enjoying decadent foods, doing some online shopping, getting a pedicure, binging a favourite TV series, or travelling to exotic places. And why not? Why not indulge in pleasurable things that make you happy every now and again? As long as you’re not overindulging, overspending or overeating. Find the right balance and treat yourself. 😍

    20. Stand up

    We spend so much of our time sitting. In the car, on the couch, at the office, in waiting rooms. But we know that too much sitting can be bad for our health. It increases the risk of developing heart disease, type 2 diabetes and some forms of cancer. It also makes us feel tired, and our muscles and joints become stiff and sore from inactivity. So stand up and move regularly. Set alerts on your phone to remind you. Or download the Baker Heart and Diabetes Institute Rise & Recharge app, which helps reduce sitting time and encourages regular movement.

    21. Play

    We loved to play when we were kids. Chasing each other, making up games, not overthinking things and just having fun. But as adults, we become too busy for play. Or we feel silly or self-conscious about how we might appear when we play. But playing is fun! It helps us forget about our work and commitments. It lets us be in the moment and let our inhibitions go. Play relieves stress and allows us to be creative and imaginative. So rediscover playing – with your kids, pets, partner, and friends. Let your inner child loose, play and have fun! Rediscover chasey (the dogs love that one), play hide and seek, build a blanket fort in your lounge, throw a Frisbee, play charades, the floor is lava, or a video game tournament. There are no rules – just have fun!

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    Reference

    (1) Drinking water and your health, Healthdirect

    CONTINUE READING
    resilience.jpg
    Lisa Bywaters
    10/Feb/2022
    Health InformationMSK articles

    Building resilience

    It’s hard to believe that we’ll soon be into our 3rd year of this pandemic 😷. We’ve made sourdough bread, gotten ‘used’ to masks, embraced jigsaws and telehealth, changed the way we work, go to school and socialise. We’ve missed out on many important events – big and small – as our world changed so dramatically.

    It’s been really hard, and it’s taken a toll on our physical, mental and emotional health.

    One aspect of ourselves that has suffered is our resilience. Resilience is our ability to cope and adapt to changes and challenges that the world throws at us. As this pandemic continues, we’re constantly tired, anxious, and stressed, with no end in sight. And this is really testing our resilience. Add to this a chronic, painful musculoskeletal condition, and everything seems amplified 😫.

    For example, this morning, I was driving to the chemist to buy more masks. Someone cut me off in traffic. In the past, I would’ve muttered to myself and continued on my way. But today, I flashed my lights, tooted my horn and yelled. I yelled! Madness 😣. And at that moment, I realised that the only person negatively impacted by the situation was me. The other driver was long gone, but I could feel my heart pumping and the adrenaline coursing through my veins. It’s clear that my resilience is at an all-time low at the moment. I’ve known this for some time but haven’t done anything about it. But it’s now time.

    So if you’re like me and know that your resilience isn’t what it used to be, and that you’re not handling stress and challenges as well as you once did, what can you do about it? How can you rebuild your resilience in a world that’s still so topsy-turvy, and you have no idea what’s around the corner?

    Accept that you’ll have to face change, stress and challenges. Our lives are messy. And nothing is ever smooth sailing. However, by accepting that change is always happening – both good and bad – you can mentally prepare yourself for it. You can learn from how you’ve reacted in the past and how situations have affected you. You can use this information to prepare for future events and challenges. But the first step is to accept that things will happen. Change is constant. You can choose to deal with it in a positive, proactive way, or you can choose to let it negatively affect you. Acceptance isn’t always easy and will take time and reflection, but it is possible. And if you need help, it’s available. Read our article on support for mental and emotional wellbeing for more info about the types of professionals who can help you.

    Make time for your people and your relationships. It’s tempting when you’re feeling low, in pain or like you just can’t take any more drama, to disconnect from others. However, when you’re on your own, it’s easy for your mind to get stuck on a merry-go-round of negative thoughts. They go round and round as you think about different ways you could have handled past events or as you worry about the unknown future. Staying in touch with the people who care for you can distract you from this rumination and help you focus on what’s actually happening in the world around you. They can also be a supportive ear and listen as you explain what’s affecting you and how you’re dealing (or not) with these things. They can also be a valuable source of advice if you choose to ask for it.

    Write it down. Putting pen to paper and writing down the things that are causing you stress, or to feel anxious or powerless, is a useful strategy to help you see the nuances of the problem. Take the time to think about all sides of the issue and how it affects you. You can then process it more clearly, allowing you to do some critical thinking and problem-solving. Read this article, ‘5 ways journaling can build your resilience’ for more info about journaling.

    Keep up your self-care. Again, it’s easy to let things slide when we’re not feeling on top of things. You may stop exercising, go to bed later or sleep in more often, eat comfort foods that give you a quick rush but don’t give you the nutrition you need, or rely on alcohol and other drugs to pick you up. But these behaviours will negatively affect your physical and mental health if you don’t get on top of them. So it’s important that you make a conscious commitment to continue your self-care, especially because your resilience is low. Because self-care practices such as sticking to a daily routine, eating a healthy diet, exercising regularly, getting good quality sleep and getting out into nature, will make you feel healthier and more able to cope with life’s challenges. They’ll also help you deal with pain and other symptoms of your musculoskeletal condition.

    Focus on what you can control, no matter how small. You can’t control what’s happening with the pandemic, apart from following the health advice you receive from the government and your healthcare team. This lack of control can sometimes make you feel powerless. But you can control things closer to you, like how often you access social media or how much ‘doomscrolling’ you’re doing. You can choose to give your mental health a break from negative news and socials. You’re giving yourself power – over your actions and the effect they have on you – which will help build your resilience.

    Think about how you can positively deal with challenges you’re currently dealing with. For example, if you’re working from home and feel isolated from your colleagues and the world in general, how can you manage this? Or, if you’re feeling financial stress because you’re not getting as much work as you once did, what options are available to help you? By problem-solving and coming up with a range of potential solutions, you can start to feel more in control. And if it all seems to overwhelming, you can always break big challenges down into smaller actions. If we look at the financial stress example, the first step might be to read our information on financial support. The next step might be to list who you need to contact to get help – e.g. your bank, utility companies etc. The third step might be to contact them, and so on. The point is, by breaking it down, and moving through a series of steps, you’re dealing with whatever issue or obstacle is causing you stress. You’re taking control of the situation.

    Think of the things that make you happy or grateful. Every day, before getting out of bed or before you go to sleep, think of three things that make you feel happy or grateful. It can be anything you like – the sound of your child laughing, the sight of dogs playing in the park, the scent of freshly mown lawn, the warmth of your partner’s hand as you go for an evening stroll etc. Taking time to think of these things will make you feel more optimistic because there’s so much good around us. We just have to take the time to be aware of it.

    Learn from the past. What things have helped you through a hard time in the past? Can you use that strategy/behaviour/resource now? It’s important to remember that you’ve gotten through tough times before, and you will again. It can just be a little hard to see that when you’re still going through it. But as they say, this too shall pass.

    Get help. Sometimes you can try really hard, but you just can’t seem to get on top of things by yourself. That’s ok. We’re living through very difficult times, and we all need help from time to time. Talk to trusted family or friends about how you’re feeling. They can help you work through many of the above strategies if you’re struggling. Or it may be time to speak with a mental health professional to get some support that’s specifically tailored to you and your own specific circumstances.

    We’ve all been rocked by these extraordinary times, and many of us are finding it difficult to find our footing again. We feel out of control and powerless by so much of what’s going on around us. However, by building our resilience, we’re more able to cope with these challenges and feelings and bounce back more quickly. It takes time and commitment to build your resilience, but it can be done. One step at a time.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

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    GP-plan.jpg
    Lisa Bywaters
    18/Nov/2021
    Health InformationMSK articles

    Chronic disease management

    Ever notice how much governments love acronyms?? Unfortunately, this article is full of them, but we’ll explain what they mean and try to clear up the murky area of chronic disease management (CDM) plans, formerly called Enhanced Primary Care (EPC) plans.

    Note: The primary sources for this article is the Australian Government, Department of Health’s chronic disease management resources. Unfortunately this information has not been updated since 2014. Please treat this as general information only, and discuss your specific needs with your GP.

    What are CDM plans?

    In a nutshell, these plans are a proactive way for you and your general practitioner (GP) to manage your chronic, complex or terminal medical condition/s. The Department of Health defines a chronic condition as ‘one that has been (or is likely to be) present for six months or longer’.

    Chronic musculoskeletal conditions fit under this definition.

    These plans are prepared by a GP to help eligible people manage their condition/s. The plans set goals to help people manage and hopefully improve their health and wellbeing.

    There are two types of CDM plans:

    • GP Management Plans (GPMP) and
    • Team Care Arrangements (TCAs).

    GP Management Plans (GPMP)

    A GPMP can help people with musculoskeletal conditions by providing an organised approach to their care. It’s a plan that you’ve worked out with your GP that:

    • identifies your health and care needs
    • sets out the services to be provided by your GP
    • lists any other health care and community services you may need
    • lists the actions you can take to help manage your condition.

    For example, if you have osteoarthritis in your knees that’s causing you lots of pain, and you’re no longer able to comfortably play tennis or go bushwalking, you and your doctor might decide that losing some weight will improve this situation. However, rather than just agreeing that weight loss is a good idea, a GPMP is an action plan that sets out your clear aims and objectives.

    Once this plan has been developed, you should receive a copy to take with you.

    Team Care Arrangements (TCAs)

    If you need help from other healthcare providers to achieve your goals, your GP may also suggest a TCA.

    TCA’s include 5 visits per calendar year to other health care providers. These 5 visits can be to one healthcare provider or spread between several providers.

    On the first of January you become eligible for 5 new visits. You’ll need to see your GP about this.

    You should also receive a copy of this plan.

    Eligibility

    This is one of the areas that’s a little complicated, so if you think you might be eligible, it’s best to speak with your GP directly. When you call to make an appointment, let the receptionist know that you’d like to discuss a chronic disease management plan. You’ll need a longer appointment for this.

    The Department of Health states that while there’s ‘no list of eligible conditions…these items are designed for patients who require a structured approach and to enable GPs to plan and coordinate the care of patients with complex conditions requiring ongoing care from a multidisciplinary care team. Your GP will determine whether a plan is appropriate for you’. (1)

    Costs

    Also a tricky area. If a healthcare provider (e.g. dietitian) accepts the Medicare benefit as full payment for the service, you’ll be bulk billed and there’ll be no out-of-pocket costs. However if they don’t, you’ll have to pay the difference between the fee charged and the Medicare rebate. This is often called the ‘gap’.

    When you’re making an appointment, be sure to ask what your out-of-pocket costs will be. If the cost isn’t something you can afford, discuss your options with your doctor.

    Reviewing your plan

    Your plan will need to be reviewed regularly. These reviews allow you to see how much progress you’ve made. If you’re meeting your goals – e.g. losing weight, increasing your fitness – that’s great. If you’re not getting there or having difficulties, a review will allow you to discuss this with your GP and work on solutions or adjust your goals.

    Help!

    It can seem overwhelming, but your GP and the practice nurse are there to support you on this journey.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    Reference

    (1) Chronic Disease Management Patient Information, Australian Government, Department of Health, 2014.

    CONTINUE READING
    rachel.jpg
    Lisa Bywaters
    18/Nov/2021
    MSK articles

    Lupus = Lift up, persevere, use strength

    Written by Rachel Lea

    During the 32 years of living the life of a Lupus Warrior, I’ve come to liken the feeling of battling lupus to the principles of the board game Snakes and Ladders. When the dice rolls, you take the number of steps forward that the dice dictates. Literally one step at a time. When you’re feeling well, and your lupus is under control, you may even land on a ladder and climb up the board a little bit further. When that’s happening, you feel truly happy, as you’re able to maintain a sense of balance and stability. It just feels good.

    But then the game can change without warning, and the dice can roll towards a snake. When you hit a snake, it boldly raises its head and hisses at you. Taunting you. Because you know what’s coming. You’ve suffered another setback, another lupus flare. And so you begin to slide. You slide all the way down the back of that slippery snake, sometimes to the bottom of the board. That soaring happiness dissipates as you realise you have to begin the game all over again, and fight your way back up to the top of the board. This is how the game of lupus is played each day. Over and over and over again. At some point, you’ll always fall back down. Why? Because lupus always wins.

    So the never-ending tweaking of medication takes place, whether it be increased steroids or methotrexate. This’ll require months and months of tapering back to the dose at which I was originally controlling my lupus. Before that flare took me down. My symptoms of extreme fatigue, joint and muscle pain, fevers, migraine-like headaches, mouth ulcers and hair loss are being treated by these medicines. It’s draining. And bloody frustrating! Particularly when I felt I was managing my lupus and overall health really well, and then, boom!

    After thirty-two years of experiencing such flares, I’ve grown to realise that the only way to fight back is to simply let go. Let go of everything. Place myself in a protective bubble and focus on me. Hope that the drugs kick in quickly and move with the pain and discomfort the best way I can. I’ve grown to learn that it takes strength to surrender and put trust and faith in the universe. That even when I’m struggling like this, I’m exactly where I’m meant to be. I know this because when I’ve been too stoic, trying to rise above the pain and fatigue, the resulting flare has been longer and more challenging to overcome.

    I grew to learn very early into my diagnosis the benefits of being very gentle and kind to myself. If that means having a teary and a good sook, so be it. If that means I’m in bed for days or even weeks, I’ve no choice but to give in. If it means I’m back on the higher doses of medications, with all of the nasty side effects that come with them, then that’s just the way it is. I just have to roll with it as best I can. I need to let go so I can get back on the game board again and keep rolling the dice.

    I’m a kinder, more considerate and less judgmental person because of lupus. I’m more patient and adaptable when faced with new challenges. I’ve recognised that being able to persevere and be resilient in the face of uncertainty is a gift. Self-acceptance cultivates much inner peace, but when my acceptance of life with lupus is tested, I’ve learned to respect what this disease is and what it can do. If I wage a war against myself and push through without enough rest and respite, I’ll be causing more inflammation, more damage, and undo all the good I’m trying to nurture within my body. And that’s no good for me in the short or long-term. I’m managing a disease without a cure, one that’s unlikely to leave me anytime soon.

    Not being well enough to continue my beloved vocation of working as a VCE secondary school teacher, I’m currently on another journey of personal growth and acceptance. In addition to having lupus, I’ve also been battling fibromyalgia for 8 years. As I became sicker, teaching became more challenging than usual, even when working part-time hours. I was also working within a combative, negative work environment. I was constantly asking myself, ‘how can I keep moving forward, finding hope and purpose as a chronically ill person in a toxic work environment like this?’ One where people strongly resisted the opportunity to invest more time and effort into creating greater goodwill and positive change that everyone could benefit from. How long could I endure the frustration of working like this and be in the best health possible? And ultimately, the question which intrigued me the most, ‘how do other people, like me, who have invisible chronic illnesses, cope in stressful, challenging workplaces? How do they find their way in the world when their pain is invisible to those around them? ’

    With too many lupus flares to bounce back from and a working environment that wasn’t likely to improve, I resigned from my teaching job. It’s been a very isolating, extremely lonely and sad time for me. However, over time I’ve been able to reflect on the challenges of having lupus and working in a difficult work environment. This has resulted in my book ‘Lupus = Lift Up, Persevere, Use Strength’.

    I’ve written my book in 3 parts. The first part, ‘Lift Up’, examines the 3 long years it took to diagnose my lupus. I was symptomatic at age 14 and diagnosed at 16. I describe the social, emotional and physical impacts of being ill as a teenager, its effects on my parents and family, and the stress of misdiagnosis and experimental treatment along the way. In part 2, ‘Persevere’, I discuss the struggles of having lupus while finishing school, university and the fear of entering the workplace as a secondary school teacher with a chronic illness. In the final part, ‘Use Strength’, I share the challenges of life in the workplace with an invisible illness and how I’ve tried to maintain hope and perspective.

    It’s my greatest hope that my book can offer companionship and unity to fellow Lupus Warriors, chronic illness fighters, their carers and loved ones. I also hope to generate greater understanding and awareness of lupus, and cultivate more compassion and empathy for the challenges of living with a chronic illness. In all of the teachings that having lupus continues to bring, I know I must keep putting into practice what I’ve learned in being able to surrender and embrace the unknown with more courage, grace and acceptance.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    CONTINUE READING
    cooking.jpg
    Lisa Bywaters
    24/Jun/2021
    Health InformationMSK articles

    Now we’re cooking!

    Tips for preparing meals with less stress

    There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

    But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

    Plan your weekly meals

    It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

    Shop online

    This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

    Give yourself a break

    Not every meal has to be Masterchef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss and with the ingredients you have at home.

    Organise your kitchen

    Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things – especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

    Take a load off

    Keep a stool nearby so you can sit while you prepare your meals.

    Clean as you go…or get others to do it for you

    There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you. And it’s the perfect opportunity to catch up with each other.

    Frozen fruit and vegies are great time savers, packed with nutrients

    You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

    Get prepped!

    Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

    Batch cook

    When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

    One pot wonders

    Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one pot recipes. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

    Go, go gadget!

    Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

    Make it a social occasion

    Cooking doesn’t have to be a solitary event if you have other people in the house. So get them involved. It’s an excellent way for kids to learn about cooking and becoming self-sufficient. But it’s also an opportunity to spend time together and share the load.

    Slow it down with a slow cooker

    Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

    Take breaks

    Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So whether you’re making the evening meal or you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So take a break.

    Drink water

    When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

    Cleaning up

    We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

    • use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
    • if you have a dishwasher, load it as you finish with dishes and cooking utensils
    • soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
    • clean up spills immediately
    • put ingredients away as soon as you’re done with them
    • keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

    Call the pizza joint ?

    Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

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