Five Ways to Increase Well-being

Mind Body SoulDr. Kimberly Sieber is a Clinical Psychologist Specialist in Salt Lake City, Utah and we were honored to have her speak to our caregivers group on August 17, 2017. Having more than twenty years of experience in clinical psychology, she is an expert in helping people gain a better understanding of their own minds and well-being.

When we pay attention to our mind, we realize it never sits still. It’s all over the place. We spend a lot of time thinking about the past and why this or that happened and wishing we’d done things differently. This can lead to depression.

We also spend a lot of time planning and worrying about the future. This often leads to anxiety or panic. I appreciated the methods Dr. Sieber shared with us for improved physical and emotional well-being. I’ve felt progress in my own life the past few weeks since I started practicing her five suggested ways, which are:

1. Mindfulness and Meditation

Techniques Dr. Sieber listed:

girl practicing meditation yoga while sitting on mat clipart

  • Notice your senses (seeing, hearing, tasting, smelling and touching)
  • Take a body scan of your physical sensations—tension, pain, etc
  • What are your thoughts and/or emotions
  • Adopt a non-judgmental attitude that the emotion isn’t good or bad, just “is”
  • Accept your current experience
  • Don’t rehash the past (depression), or rehearse the future (anxiety)

Two ways to practice this:

  • Formal – breathing, body scan, imagery
  • Informal – showering, brushing teeth, eating, walking, nature

As we practice meditation, we need to accept that our mind wanders and bring it back to the thought at hand. Each day will be different and some days will be easier than others, but over time our mind will wander less and the more we do it the easier it gets. Gaining the ability to spend more time in the present will tame and control our brains.

According to Jon Kabat-Zinn, “mindfulness means paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” When we pay attention to the present, we are in the moment.

There’s more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment.

Dr. Sieber’s list of benefits:

Mind Full

  • Helps release depression and anxiety
  • Reduces stress and pain
  • Improves our concentration
  • Boosts creativity
  • Gives us more energy
  • Reduces stress (cortisol)
  • Reduces rumination
  • Reduces emotional reactivity (changes in brain)
  • Improves concentration and memory
  • Improves relationships
  • Improves sleep
  • Improves overall physical health (heart disease, blood pressure, pain)

2) Exercise

 Dr. Sieber’s list of benefits:

Exercises1

  • Releases brain chemicals like neurotransmitters and endorphins
  • Strengthens immune system, reducing inflammation
  • Increases body temperature which can have a calming effect
  • Reduces stress
  • Increases energy
  • Improves sleep
  • Improves self-confidence/self-esteem
  • Distraction from worries and problems

3) Nutrition

Necessary for good health and growth, Dr. Sieber shared these ideas:

Nutrition2

  • Avoid processed foods
  • Fish, meat, eggs, beans, complex carbohydrates (fruits, vegetables, whole grains)
  • Omega 3 fatty acids with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
  • Vitamins and minerals (B vitamins, folic acid, vitamin D, zinc, iron)
  • Probiotics – yogurt, kombucha, sauerkraut

 

4) Healthy Thinking

How or what we think directly affects our emotions and behaviors. To improve our thoughts, Dr. Sieber listed and discussed a few ideas:

  • Identify the situation that elicited thoughts, emotions, and behaviors
  • Recognize automatic, negative patterns of thought
  • Evaluate the validity of negative thoughts
  • Explore other ways of interpreting situations
  • Avoid negative self-statements
  • Behavioral activation (just do it)

5) Gratitude

To show appreciation and return kindness to others also contributes to our well-being. Dr. Sieber’s list of benefits are:

Gratitude tree

  • Increases positive thoughts and emotions
  • Improves physical health (heart, blood pressure, immune system)
  • Improves sleep
  • Improves relationships
  • Increases self-esteem

Ways to expand our gratitude:

  • Gratitude journal
  • Write a thank you note or mentally thank someone
  • Meditate about what you are grateful for

No Giant Step

Thank you, Dr. Sieber, for this timely presentation on physical and emotional well-being. I enjoyed learning how to turn my thoughts and actions around by consciously seeking peace of mind.

Reference: Bullet points and images came from Dr. Kimberly Sieber’s slide presentation.

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September 2017 Newsletter

Welcome.OctThe effects of brain injury can be complicated and may cause feelings of isolation. Associating with others in similar circumstances can be refreshing. For this reason I’ve gathered information on this month’s support groups and therapy services offered in the Salt Lake Valley. I also included notes from last months meeting’s in case you missed it. Please check out the upcoming events and mark your calendar for the BIAU Annual Conference. Also included are links to useful websites. If you have an activity, announcements or other information you’d like to share in this newsletter, please email Barbara@UnitingCaregivers.com.


Mark your Calendar

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FREE SUPPORT GROUPS AVAILABLE IN THE SALT LAKE VALLEY

September 5, 2017 – Aphasia Support Group at 7:00 p.m. Meets the 1st Tuesday monthly at Brookdale, 76 South 500 East, SLC, UT. (Parking in the rear of the building.  Enter from 100 South.) For more information, please contact Christina Nessler (801) 582-1565, Extension 5379 or Kiera Berggren (801) 585-9717.

September 12, 2017– Brain Injury Alliance Support Group for Adults, 6-8 p.m. Meets every 2nd Tuesday monthly at Sanderson Community Deaf Center, 5709 South 1500 West, SLC, UT 84123. This is a social group where dinner is enjoyed together and then games played or crafts made. All caregivers and survivors are welcome this month for rotisserie chicken and potatoes. Bring a side dish or dessert to share if you’d like. For more information call: Jennifer (801) 386-2195 or Beth (801) 585-5511.

September 21, 2017 –  Caregivers and Survivors Education Group Meets every 3rd Thursday monthly at Intermountain Medical Center (IMC) 5171 S., Cottonwood St., Bldg. 1 Murray, UT 84107.

Good Nights SleepCaregivers meet in the conference room on the 7th Floor.  This month’s topic: Strategies for Facilitating a Good Night’s Sleep. Presented by Neuropsychologist, Jon L. Pertab, PhD.

Journey to LiveSurvivors Meet in the conference room on the 9thFloor.  This month’s topic: Journey to Live. Presented by Trisha Beck

September 26, 2017 – University of Utah Brain Injury Support Group 7 p.m. Meets every 4th Tuesday monthly at Sugarhouse Health Center, 1138 E. Wilmington Avenue, SLC, UT 84106. Call Ryan Pello for questions at (801) 581-2221


LeavesFREE WEEKLY GROUPS

INTERMOUNTAIN HEALTH CARE NEURO THERAPY SERVICES

Aphasia Talking Practice Group – Meets every Tuesday Noon-1 p.m. 5770 South 250 East #G50

­­­­­­­­­­­­­­­Meditation Group – Meets every Wednesday 3 p.m. 5770 South 250 East Cafeteria Conference Room

Cognitive Skills Group – Meets every Thursday Noon-1 p.m. 5770 South 250 East #G50

Contact: Dr. Russo at antonietta.russo@imail.org


september-month-autumn

Epilepsy Groups for those affected by seizures.

Together we share coping strategies, provide encouragement, comfort and advice from people with common experiences. For more information contact Margo at (801)455-6089 or Utah@efa.org

September 7, 2017 – Epilepsy Group for Parents 7:00 p.m.-8:15 p.m. Meets every 1st Thursday of the month Riverton Library Auditorium 12877 S. 1830 W., Riverton, UT.

September 14, 2017 – Epilepsy Group for All Effected by Seizures 7:00 – 8:30 p.m. Meets every 2nd Thursday of the month Intermountain Medical Center (IMC) 5171 S. Cottonwood St., Bldg. 1, Ninth Floor, Murray, UT.

EpilepsySeptember 20, 2017 – Epilepsy Group for All Effected by Seizures 6:30 – 8:30 p.m. Meets every 3rd Wednesday of the month SLC Main Library 200 E. 400 S., SLC, UT (2nd floor conference room).

September 27, 2017 – Epilepsy Group for Teens 7 p.m. Will meet the 4th Wednesday monthly at the West Jordan Library, 8030 So. 1825 W., West Jordan, UT. There will be two teachers overseeing this group. Come to enjoy an activity and meet other teens with epilepsy.

September 28, 2017 – Epilepsy Group for Women Only 7:00 – 8:15 p.m. Meets every 4th Thursday of the month SLC Main Library 200 E. 400 S. (3rd floor conference room)


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THE BRAIN INJURY ALLIANCE SUPPORT GROUP for ADULTS MEETING NOTES

Deaf CenterSanderson Community Deaf Center located 5709 South 1500 West, Murray, UT 84107

Tuesday, August 8, 2017, we had a great time    playing cards and eat     Thank you Jennifer Gee and Beth Cardell for doing a great job directing this group. For more information call Jennifer (801) 468-0027 or Beth (801) 585-5511.


InCaseYouMissedItIntermountain Medical Center 5171 S, Cottonwood St., Bldg. 1, Murray, UT  84107

SURVIVORS AND CAREGIVERS EDUCATION MEETINGS were held on August 17, 2017.

Caregivers met in the conference room on the 7th Floor for a great presentation on Mind, Body and Spirit. Dr. Kimberly O. Sieber, Psychologist phD gave us five simple ways to increase physical and emotional well-being. She gave us strategies known for their medical and psychological health benefits that can easily be incorporated into the busy life of a caregiver. For details see Five Ways to Increase Your Well-being.

 

Survivors met in the conference room on the 9th Floor for an informative presentation on Vision After Brain Injury or Stroke.

 

missed it_9University of Utah Brain Injury Support Group located at Sugarhouse Health Center 1138 E. Wilmington Avenue, SLC, UT 84106. Last month they had a summer picnic at Sugar House Park on Tuesday, August 22, 2017. Sandwiches were provided while those in attendance brought food items to share.

 


Coming Soon

 

SEIZE THE NIGHT – UTAH 5K  RUN/WALK

“Come lace up your shoes, crack open your glow sticks and get ready for an electrifying 5K Run/Walk! It will be a unique and enlightening night time event, aimed at raising epilepsy awareness in Utah. Be ready to light up the dance floor as you cross the finish line.”

Date: September 16, 2017

Time: 6pm

Place: Sugar House Park, Big Field Pavilion

Registration: $25.00

Register yourself or your team today! Raise money and awareness to help people in Utah living with epilespy. Register at www.epilepsy.com/utah


Upcoming EventsBIAU FAMILY & PROFESSIONALS ANNUAL CONFERENCE

Building Connections for a Brighter Tomorrow.

Date: Friday, October 13, 2017

Time: 8am – 5pm

Place: Davis Conference Center, 1651 No. 700 W. Layton, UT 84041

Registration: $40 for members/ $50 for non members and includes lunch. Scholarships available. 

See https://biau.org/events/ for conference details and registration information.  “Attendees will learn how individuals with brain injury build connections. Topics will include: Social Skills, Rehabilitation Process, Cognitive Strategies, Technology/App use, Caregiver/Survivor Lessons, ADA, Social Security & Patient Rights, Classroom Executive Functioning, Concussion and Return to Activity/School”


dont-forget-smileyUTAH GRIZZLIES EPILEPSY AWARENESS HOCKEY GAME

Date: October 21, 2017

Time: 7 pm

Place: Maverik Center – West Valley City 

Tickets: $10 – $20

You can get your tickets at www.epilepsy.com/utah . “The attendees will be receiving epilepsy information throughout the evening, and the team will be wearing and auctioning the jerseys specially made for this game. Mark your calendar and bring your friends.”


Bright Ideas

 

                              HELPFUL WEBSITES:

http://www.caregiver.org (online webinars for caregivers)

http://www.tbicommunity.org (online educational programs)

http://www.braininjury.com (medical, legal, information resource)

http://www.abta.org (brain tumor education and information)

http://www.cdc.gov/ncipc/tbi (brain injury facts, programs, education)

http://www.ninds.nih.gov/Disorders/all-disorders (education for brain injury, stroke and other neurological disorders)

http://www.msktc.org/tbi (TBI Model Systems Knowledge Translation Center) national leaders in TBI research and patient care.

http://www.epilepsy.com/utah and/or http://www.epilepsy.com (seizure education and support by state or national)

https://biau.org (resource for those with brain injury)

http://www.brainline.org (preventing, treating and living with TBI)

Uniquely abledACTIVITIES TO DO WEBSITES:

https://store.usgs.gov/access-pass (free pass to National Parks & Federal Land Agency areas)

https://wildlife.utah.gov/watchable-wildlife-for-disabled.html (watchable wildlife for disabled persons)

http://slco.org/adaptive/plus-one-pass (Salt Lake County Disability Plus One Pass)

https://twilightinsight.wordpress.com/hobbies/hobbies-for-healing-the-brain/tbi-and-selecting-a-hobby (select a hobby – ideas especially for TBI survivors)

http://www.discovernac.org (National Ability Center)

http://wanderookie.com/blog/2015/07/27/12-beautiful-wheelchair-accessible-trails-in-utah
(wheelchair accessible trails in Utah)

https://www.visitutah.com/Media/Default/One%20Sheeters/Accessible_Utah_web.pdf (list of accessible resources)

wasatchadaptivesports.org (Wasatch Adaptive Sports)

http://www.discovernac.org (National Ability Center)

https://www.meetup.com (meet up groups)

Laptops

SHARING WEBSITES:

Laptops http://www.brainline.org/abbymaslin (blog about loving and learning after TBI)

http://www.unitingcaregivers.wordpress.com (caregivers sharing stories, tips and thoughts)

http://www.facebook.com/UTteensupportgroup (social interaction and the exchange useful resources)


newsletter

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