Exercise

Exercise can relieve stress, reduce depression, make
you feel better about yourself and help you maintain
your weight and strength.

Try these tips to begin an exercise routine.

+ Make your plan fit your life: It doesn’t have to
be strenuous; even brief exercise reduces stress.
A 30-minute walk on most days is usually enough.
You can break the 30 minutes into shorter 10-minute
segments, if that's all the time you have.

+ Be consistent: If you already have an exercise
routine in place, try to stick with it. Doing things that
were important to you before your family member's
TBI can help you cope.

+ Use the buddy system: Find a friend or relative
whom you like and trust, and exercise together.
Use this as an opportunity to enjoy one another’s
company and as an outlet to deal with stress.

Nutrition

The food you eat can have an impact on your
health, energy levels and ability to deal with
stressful situations in an effective way. Follow
these healthy eating tips:

+ Eat a variety of nutrient-rich foods. A healthy diet
is one that is low in fat; high in fiber from whole
grains, fruits, and vegetables; and includes lean cuts
of meat, poultry, eggs and other protein sources.

+ Drink plenty of water. The intake of water is
essential to the reduction of toxins within our
bodies and protects the body from infection.

+ Eat moderate portions. Try to eat six small meals
a day, or three regular meals and two snacks.

+ Eat regular meals. Skipping meals can lead to
out-of-control hunger, stress and a weakened
immune system.

+ Eat healthy snacks. Snacking between meals can
help curb hunger, so choose healthy options such
as raw carrots or a piece of fruit.

Sleep

If you don’t get enough sleep, you are likely to be

tired and irritable during the day. You also may find it

hard to concentrate. Most adults need seven to eight

hours of sleep per night.

Try these tips for getting a comfortable night's sleep:

* Establish a routine for when you go to bed and
when you get up every day. This can reinforce your
body's sleep-wake cycle.

+ Establish a relaxing bedtime routine. Take a bath,

read a book, or find another activity that helps you
shift from your busy daytime life to restful sleep.

* Go to bed when you're tired and turn out the lights.
If you can't fall asleep within 30 minutes, get up and
do something else until you're tired.

* Do not rely on sleeping pills. Check with your
doctor before taking any sleep medications, as
they can interact with other medications or a
medical condition. You may have an underlying
sleep disorder that requires treatment.

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How Can | Take Care of Myself?

Healthy behaviors can keep you well. They can help
you cope with the stress of life after TBI. This section
contains some healthy lifestyle tips. The more you
take care of yourself, the better you will feel.

Stress Busters

+ Practice deep breathing. Take a deep breath, hold
it for a few seconds, and then let it out. Continue to
breathe deeply until you feel yourself calm down.

* Relax your muscles. Lying down, begin by tensing
your toes, then relaxing them. Then tense your
ankles and relax. Continue up your body to your
forehead, tensing and relaxing each set of muscles.
Then lie quietly for a few minutes, letting your body
melt into the floor.

* Try meditation. Select a quiet spot in the house and
a time when you can be quiet for 15 minutes. Sit
down and rest your hands in your lap. Close your
eyes. Clear your mind. Breathe in deeply, then let
your breath out while you say a word such as “one.”
Repeat continuously. Try to clear all thoughts from
your mind as you do this—it takes practice, but
you'll find yourself able to do so for longer and
longer periods of time.

* Manage your time effectively. Plan ahead so that
you have enough time to arrive at appointments on
time. Plan your day or week sensibly, so that you are
not trying to get too much done in too little time.

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+ Don't exercise within three hours of bedtime. It may
make it harder to fall asleep.

* Limit caffeine to one to two caffeinated beverages
a day. Avoid caffeine three hours before bedtime.

+ Limit alcohol to two drinks a week, and refrain from
drinking before bedtime. Too much alcohol usually
reduces the quality of sleep.

If you have sleep problems...

Create a sleep diary to keep track of any issues you
are having and any medications you are taking. Make
note of the types of sleep problems you are having,
including inability to fall or stay asleep, or excessive
sleepiness during the daytime. If problems continue,
discuss the sleep diary with your doctor. There may
be an underlying cause, and you will want to be
properly diagnosed.

Tobacco Use

If you don't use tobacco products, don't start. Find other
ways to cope with stress.

If you do use tobacco products, stress may increase your
use. It may be difficult to quit, especially when you are
learning to care for someone with TBI.

Your goal right now may be to not increase the
number of tobacco products you use each day.

Later, you may want to start cutting down on the
number of tobacco products and then quit altogether.
The nicotine in tobacco is addictive. Most smokers find it
takes several attempts to quit before they are successful.
Ask your doctor about medications or programs that can
help you quit.

Alcohol and Other Drugs

When life is stressful, some people turn to alcohol or
other drugs to help them relax. Alcohol tends to make
problems worse.

Using alcohol or drugs to make you feel better in the
short term can be dangerous. You can become depen-
dent on these substances. This will interfere with your
responsibilities to your family.

If you drink, do so in moderation. Find other ways to
relieve stress and to reward yourself.

Routine Medical Care

Getting routine medical and dental care, such as
preventive screenings (mammograms, blood
pressure checks), helps keep you strong and healthy.

It's okay to have your family member with TBI sit in the
waiting room while you see the doctor, dentist, or other
provider if he or she is able. Otherwise, make plans for
someone to care for him or her while you are at your
appointment.

If you become sick, worn down or burned out, you will
not be able to provide good care to your family member.
The more you take care of yourself, the better you'll feel.



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DV. BIC

June 2012 www.DVBIC.org | info@DVBIC.org Buav iu Caves



How Can | Stay Emotionally
and Physically Healthy?

An injury can lead to changes in a person. As you
come to terms with these changes in your family
member, you may move through a series of stages.

In the first couple of months, for example, you may
be feeling happy that your service member/veteran

is alive and hopeful that he or she will recover fully
and quickly. You might think that a full recovery would
happen faster, if only he or she would work harder

at it. As recovery progresses, you may find yourself
feeling discouraged and depressed, or even guilty. You
just don’t know how to help your family member get
better or why progress isn’t happening more quickly.

Knowing what other families go through as they
adjust to life after TBI* may help you know that your
feelings are normal; however, there can be harmful
effects if you focus all your attention on your service
member/veteran.

If you do find yourself feeling discouraged or
worn out, here is what you can do:

+ Find a friend or family member to talk to about your
feelings or join a support group with other families
affected by TBI. Talking with someone can relieve
stress and reduce anxiety because you will learn
that you are not alone.

* Traumatic Brain Injury (TBI)

+ If stress, sadness or anxiety begins to feel out of
control, seek professional help from a counselor,
therapist, religious/spiritual leader or social worker.

* Seek counseling help for military/veteran family
members.

If you're lookin
1d health pro
Outreach Center

+ Em
+ Phon

* Defense Centers of Excellence for
Psychological Health and Traumatic Brain Injury

To learn more online, watch video interviews and
take part in social networking, visit BrainLine.org
and BrainLineMilitary.org

“I went and saw my psychologist and that was probably
one of the best things I did. It was for two days a week, an
hour each session, and she was just . . .a neutral person.
| could come in and say all this stuff was going on, and
she would actually help me make decisions as to where
to go next or what things to do for Pat. She could stand
back, look at everything, and help me make sense of it.
That was a huge help for me.”

- Patty H.

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Stress

Stress is the mental
and physical reaction
to events that upset
our balance in life.

Chronic stress that
doesn't go away can
lead to serious health
problems over time.

+ Headaches

+ Neck and shoulders
tighten

+ Fatigue

* Trouble sleeping

* Weight change

+ Stomach upsets

+ Increased use of
alcohol, drugs,
tobacco

+ Fear and worry

* Mood swings

* Crying spells

* Irritability

+ Depression

+ Practice deep
breathing and other
relaxation methods.

+ Exercise.

+ Improve time
management.

+ Meditate.

* Accept help from
friends and family.

+ Keep a sense of humor.

* Keep some things
from your previous
life that are
important to you.

+ Reward yourself.

+ Stay in touch with
friends.

+ Set limits.
+ Forgetfulness +Join a support
+ Poor concentration group.
+ Low productivity + Contact a therapist.
+ Negative attitude * Read a book.
* Confusion * Listen to music
+ Weariness that lightens your
J porecom. lati + Seek counsel from a
celles OL s0latlon chaplain or provider.
+ High blood pressure
Anxiety
Anxiety is excessive * Ongoing worry and * Talk to a friend
worry about life. Itisa | tension or family member.
reaction to stress and_ | * Viewing problems + Exercise.
can lead to as overwhelming + Eat a balanced diet.
depression. *Restlessness or a + Avoid caffeine.
feeling of being “edgy” | + Write in your
+ Bad temper journal.
* Muscle tension * Counseling and/
* Headaches or medications can
+ Sweating treat anxiety.
* Difficulty concentrating | * Seek counsel from a
+ Nausea chaplain or provider.

* Needing to go to
the bathroom often

+ Being tired

+ Trouble falling or
staying asleep

* Trembling

* Being easily startled

+ Ifsymptoms persist,
seek professional
help.

Sadness and
Depression

Sadness and
grieving are normal
responses to the
loss of life as you
once knew it.
Sadness and
grieving can lead
to depression.

Symptoms of
lepression area
combination of
symptoms that
interfere with a
person's ability to
work, sleep, study,
eat and enjoy once
pleasurable activities.

Major depression is
disabling and prevents
a person from living
normally.

+ Feeling blue

+ Withdrawing

* Irritability

* Constant sad,
anxious, or
“empty” feelings

+ Feelings of
hopelessness

+ Feelings of guilt,
being worthless
and/or helpless

+ Bad temper, restless

+ Loss of interest in
activities, hobbies or
sex

* Tiredness and
decreased energy

+ Trouble concentrating

+ Trouble remem-
bering details and
making decisions

* Can't sleep,
early-morning
wakefulness or
too much sleeping

+ Overeating or
appetite loss

+ Having thoughts
of suicide

+ Suicide attempts

* Constant aches or
pains, headaches,
cramps or stomach
problems that do
not ease, even with
treatment

* Talk over your
feelings with
others, e.g., ina
support group.

* Keep a journal to ex-
plore your feelings.
Give yourself a break
by asking for help in
caregiving.

+ Try to rest both your
body and your mind.

+ Find someone who
can listen without
giving advice or
making comments.

+ Focus on positive
relationships in your
life — family, friends
and pets.

* Seek counsel from a
chaplain or provider.

+ If symptoms persist,
seek professional
helps Counseling
and/or medications
have proven
effective in treating
depression.

+ Seek help
immediately from
medical care staff
yeu have thoughts
of suicide. Seek
counseling and/or
medications from a

rovider.

+ If you are thinking of
suicide, call the
National Suicide
Prevention Lifeline at
1-800-273-8255 (TALK).

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