Juliane Belisle, MSW, LCSW-s, at Cancer Family Care in Cincinnati, provided counseling and other services to survivors and their families. To outsiders, chronic Graft vs. Host Disease long haulers may appear fine. Survivors have made it through transplant and the immediate aftermath. But the unpredictability of cGVHD can lead to anxiety, depression, and despair and frankly, survivors get sick and tired....of being sick and tired. And they have to learn how to "re-train their brain." In this episode, Juliane shares self-care tips that are applicable not just to GVHD patients, but to all of us.
At a basic level, going to a treatment center can trigger our brain's "fight or flight" response. This includes traumatic symptoms like irritability, loss of interest, numbing, and decreased concentration. Fighting the brain's limbic system can only make things worse. Know that it's there to protect you. Juliane talks about finding safeties, or even neutral things to focus on.
Mindfulness is key. Focusing on the future creates anxiety, and focusing on the past creates regret. Focusing on the present is a way to fight these feelings and eliminate our mental "pollution." Juliane walks Peg and our audience through some breathing exercises that can help counteract our reactions to stress. (Just don't do these while driving!)
Another tip is to focus on different senses - even something as simple as washing your hands can help refocus you. There's also progressive muscle relaxation (link to a video below), and putting your feet up - way up - into an L shape.
We often catastrophize our situation - imagining the worse case scenario. Juliane often has her patients create a paper with 3 columns: in my control, out of my control, and within my influence. She walks us through that exercise.
Allow yourself to be worried or anxious, but limit that to a certain time period for the day. Self care is not selfish. And just like we treat physical symptoms, we also need to take care of our minds as well.
Resources:
Progressive Muscle Relaxation: https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/pmr.html
Juliane's Bio: https://www.cancerfamilycare.org/clinical-profiles/?smid=2163
National Bone Marrow Transplant Link - (800) LINK-BMT, or (800) 546-5268.
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Thank you to this season's sponsors:
Pharmacyclics: https://www.pharmacyclics.com/
Janssen: https://www.janssen.com/
Kadmon: https://kadmon.com/
Sanofi: https://www.sanofi.com/
National Bone Marrow Transplant Link - (800) LINK-BMT, or (800) 546-5268.
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This content is provided for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. It is crucial to consult directly with a qualified healthcare professional regarding any medical conditions, treatment options, or other health concerns.
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