Happy New Year! I think it’s safe to greet someone with this salutation for the duration of January. Somewhere, sometime, someone said…”you’ve got the entire month of January to focus on the new year…”

…and make those ubiquitous new year resolutions.

How’s that process going for you? Have you made any new year resolutions? Have you resolved not to make resolutions? If you’d like to know my advice — and I hope you do — focus on small, baby steps for new year resolutions. I explain this in a blog post for Brain & Life magazine.

A great starting point is assessing your current Self-Care routines. Have they been working for you? Have you maintained your exercise goals? Have you been eating the healthy, well-balanced diet you envisioned? Are you still feeling harried like a bundle of nerves?

If you’re not currently using the Health Storylines Tool to assist your Self-Care, then this month is a great time to start. Just download the free app. I use it on both my desktop computer and smart phone. And I have my FitBit uploading daily data as well.


Once you have the app installed, check out the Tools Library.

Browse through all of the Tools; consider how best to use them to assist with your Self-Care plans.

You’ll notice there are many Tools available for specific conditions such as asthma, cancer, diabetes, epilepsy, COPD, rheumatoid arthritis, ulcerative colitis, and hepatitis C.

Whether or not your condition is listed, I suggest adding the Health Routine Builder Tool. Here you create your baby steps leading a path of success toward reaching your larger Self-Care goals.

Join us on the monthly Self-Care Challenge. To review past blog posts, check out this page. For additional coaching with achieving your Self-Care baby steps and goals, become a part of the Glass Half Full Facebook group.

Holidays can be tough; that’s why we’re focusing on our favorite things. Peni, Laurel, and Kristl share their voices and 22 previous podcast guests tell us how they beat the funk when dogs bite or bees sting.

Since this is the shortest podcast episode ever…check out these previous episodes all about optimism:

Are you ready to explore another area of Self-Care?

Doctor hand holding dry medical cannabis on table close up

According to Wikipedia, medication, “(also referred to as medicinepharmaceutical drug, or simply drug) is a drug used to diagnose, cure, treat, or prevent disease.” With that general understanding, one’s medicine may be over-the-counter,  prescription, or a substance legal in some states but federally illegal.

Whatever type of medication it may be, it’s important to monitor how much of the medication we take and how frequently we take it.

It’s also important to be aware of any side effects from the medication or the medication’s interaction with another medication or food or beverage.

Self-care seems a lot like project management; we’re managing our most-valuable project — ourselves.

Using the Health Storylines app to monitor all of this management makes the project a little easier.

If you haven’t downloaded the app for your smart phone or desktop computer, here are the steps:

  1. Register for the Health Storylines Tool. If you have questions about the registration process, send me a message via the Facebook group. You can use the Tool on a desktop computer, smart phone, or tablet. The data you enter will synch on all devices.
  2. Use the Symptom Tracker feature to list all of the symptoms associated with your chronic health condition.
  3. Use the Medication Tracker feature to identify all of the medications you take. You can also set up medication reminders. The tool has an extensive database of pharmaceuticals as well as the ability to identify marijuana (it’s not listed as cannabis).

If you’ve missed the previous Self-Care Challenges, check this page. Join us in the Facebook group to further explore self-care.

How do you give back? In previous podcast episodes we heard from Amy – a music philanthropist – who sings to raise money for causes she believes in, Chris – a software engineer – who has been involved with a nonprofit organization that helped him as a youth, and Hazel – a retired government employee – who teaches others about service dogs.

Today’s episode features Susan, diagnosed with breast cancer in 1987, who helped the Women’s Cancer Resource Center thrive; first as a volunteer and then as its first executive director.

‘Tis the season to be thankful, grateful, and appreciative. But how does one get to a place of gratitude if you’re feeling miserable — physically, emotionally, or both? Toni Bernhard, author of How to Be Sick (Second Edition): A Buddhist-Inspired Guide for the Chronically Ill and Their Caregivers, talks about gratitude as it relates to the Four Sublimes States of Buddhism. 

A brief introduction to Robert A. Emmons‘, Ph.D. research on gratitude is presented on the physical, psychological, and social benefits to a gratitude practice. Emmons has written a number of books but here is a quick read for those anxious to jump into a gratitude practice, The Little Book of Gratitude: Create a life of happiness and wellbeing by giving thanks.

Join Leslie with her 30-day gratitude challenge of daily journaling in the Glass Half Full Facebook group.

Listen to Toni Bernhard in her earlier podcast episode and her articles on Psychology Today’s website.

Welcome to the sixth month of Self-Care Challenges. If you’ve been reading since the beginning, that’s great! I encourage you to share your progress with a comment below. If you’re just joining us, take a look at the previous month’s challenges.

Relaxation is an integral aspect of Self-Care…duh! But, what actually is relaxation? What happens physiologically? Can we be sure what we’re doing is truly relaxing both physically and emotionally? What I find relaxing may be incredibly annoying to you. In fact, years ago at a support group meeting there was a guest speaker leading us through a guided visualization. I was feeling blissful but one of the support group participants was having a panic attack. She couldn’t handle closing her eyes in a group setting.

Leslie at the acupuncture clinic

Leslie with acupuncture needles

According to my friend, Wikipedia, relaxation is, “the emotional state of a living being, of low tension, in which there is an absence of arousal that could come from sources such as anger, anxiety, or fear.”

Digging a little deeper, the Oxford dictionary describes relaxation as, “a form of mild ecstasy coming from the frontal lobe of the brain in which the backward cortex sends signals to the frontal cortex via a mild sedative. Relaxation can be achieved through meditation, autogenics, and progressive muscle relaxation.”

Okay, I’ve never heard about autogenics. But whatever route you take to get to that relaxed state, you are eliminating stress. And stress, as you’re aware, exacerbates all chronic health conditions. An undue amount of stress even creates ill health. Check out the National Institute of Mental Health for more information about stress and its relation to both mental and physical health.

There are many relaxation methods. At night I wind down by taking a hot bath. It’s part of my sleep hygiene. But during the day it’s just as important to include time for relaxation and it doesn’t have to be a nap. Though I know a few adults that make a daily practice of this. In many yoga classes the final pose is savasana (corpse pose). The purpose of this pose is to relax. Not everyone can. If I have a good savasana at the end of a yoga class, I often sleep better at night.

I’ve had very intense feelings of relaxation from an acupuncture treatment, sound bath, massage, or just sitting by an open body of water.

If you don’t have the time or inclination for the above, there are tools to help you relax in the comfort of your own home. Possible tools include essential oils, listening to a guided visualization body scan, inhaling or ingesting certain strains of medical cannabis, or using a brass bowl.

If you’re using the Health Storylines app, the best way to keep track of your relaxation time is to use the Health Routine Builder. First you’ll need to figure out what helps you relax. As I mentioned above, everyone has their unique experience with relaxation. You may not be inclined to do yoga or listen to glass bowls. I hope you’ll suggest some modes that won’t include a television or computer screen.

Join our Facebook group to learn about other modes for relaxation and share your progress.

Ted, Teddy, and Kim

November is the time to recognize Family Caregivers. One man’s caregiving story leads to a conversation about strokes – one  of the most debilitating medical conditions – and stroke recovery. Erica Pitsch, PT, MPT, DPT, NCS, of University of California, San Francisco, explains what happens during a stroke and what may be involved with stroke recovery and rehabilitation.

Caregiver Resources include an earlier podcast episode with three family caregivers. You may also want to check out these national organizations: National Alliance for Caregiving and Caregiver Action Network. Be extra kind to your family caregivers this month.

Dr. Pitsch works with stroke patients at this San Francisco location. To hear advice about balance and falling, listen to this earlier podcast episode. Check out the Balance Rap Song on the Glass Half Full YouTube channel.

Stroke Warning Signs http://www.stroke.org/understand-stroke/recognizing-stroke/act-fast

Maybe you have a firm grasp on what Patient Advocacy is all about? This episode explores different ways people with disabilities, their allies, and their caregivers practice advocacy. Whether you’re searching for the best healthcare options, leading a support group, mentoring newbies, meeting with legislators, or using social media to get a message out — it’s all about advocacy.

Nancy and her friends meet Senator Cory Booker at a national Parkinson’s Disease Advocacy Conference

Nancy Husari, a retired college instructor with Parkinson’s disease, felt empowered by her advocacy experiences at California’s state capitol and in Washington, DC. Brook McCall, Grassroots Advocacy Manager for the United Spinal Association talks about her work. Marla Murasko, a Down Syndrome Mom Advocate, shares her advice and experience using social media platforms for advocacy. Nina G., comedian, professional speaker, storyteller, writer and educator, discusses how to be a disability ally.

Loose Transcription

Hello and welcome to our episode about Advocacy. I’ve been thinking about this topic for a few months and have asked previous podcast guests about it – how do they define advocacy and what actions do they take toward advocacy – because I believe advocacy can have multiple interpretations. There is no one correct answer. This episode didn’t gel for me until I heard about a friend who went to Washington, DC for an advocacy conference. More on that friend later.

I admit that perhaps my first idea of advocacy included images of going to a state capitol or local offices for government officials, or legislators, and asking for something. Years ago, when I was on my city’s library board, I did just that with a group of library-loving citizens. It was informative but it didn’t jazz me. Perhaps I lack that type of advocacy in my DNA? Not that I question its importance but…I’ve found my inclination toward helping my fellow patients – my community – a more suitable endeavor.

Just what is an Advocate? The dictionary definition says an advocate is someone who speaks or writes in favor of something…they recommend something publicly. My life as an advocate began when I assumed the role of support group facilitator. I began to learn more about neuromuscular disease and how it impacts others – patients with different conditions than mine, their caregivers and families. I listened to these stories and integrated them with my own story and experience and over the years have helped to create programs and opportunities to not just suit my needs and desires but perhaps others who may not have the energy or opportunity to advocate for themselves.

It is my hope that through the stories of my four guests you’ll learn about advocacy efforts that may be suitable for you. Not everyone can go to Washington DC and speak with senators but perhaps you can write a letter, make a phone call, use social media, or cultivate a network of allies?

The first guest is my friend, Nancy Husari. I know Nancy from my local community here in Alameda. We met at a yoga class years ago and she’s in my book club. Nancy is a recently retired community college instructor. I asked Nancy if she calls herself an artist and her response – in line with her whimsically dry sense of humor – is that she prefers being called a FLÂNEUSE. That’s F – L – A – N – E – U – S – E with a little thingy over the A. It’s French; I wasn’t familiar with the word. You can look it up. I thought she was referring to the nasal decongestant…but…no.

Nancy was diagnosed with Parkinson’s disease nearly 5 years ago. She didn’t share the news with me until a year or so after her diagnosis. She was still working full-time and her public acknowledgement of the condition took time as I’m sure many of you are all familiar with this process. Here’s our conversation about advocacy.

Nancy

I’ve been political active since the Vietnam war. A big part was through my Union. Lobbying advocacy was with Headwaters Forest when they were cutting down the Redwood trees in 1995. Our union got involved in it. what happened we got involved; the main thing was to divest state retirement teacher’s funds from a corporation. The first time we had cross pollination between labor and environment. They were both being screwed. I ended up being the person to speak in southern California. I was quoted in the newspaper. I saw a small group of people can really make a difference. You don’t really have to know anything or be an expert. All you have to do is show up and try. Later that turned in…I saw how we got what we wanted there. When the opportunity came for me to get involved with Parkinson’s, it was a natural fit for me.

I was too busy having Parkinson’s, working, and commuting. It’s a natural fit for me. What is advocacy? To me it takes political action into a specific realm with communication with our legislators…specific asks about policy. For me it means face-to-face meetings with staffers and legislatures. Advocacy does have all those meanings. My cat has small cell lymphoma and I am acting as his advocate. We all need an advocate to help us through the healthcare system. We’re doing it as a community.

what was your engagement with the structure, Parkinson’s disease organizational structure? We’re really lucky in the east bay to have PD Active – it’s not political like Michael J. Fox is. PD Active has a good support group, has a lot of exercise classes, and getting into a mentoring system. So people who are newly diagnosed have someone to show them the ropes. I needed that. I put it together piecemeal for myself. I would say I started this before going to Washington DC, I unofficially act as a mentor. I tell them about the options, medications, support groups…I think I pretty much covered it. I believe people have to take that first step. Get a moving disorder specialist. I just paid for a third opinion. There’s no diagnosis for Parkinson’s; there’s no bio marker. Only get an autopsy. It’s connected to advocacy work. I talk to people about exercise because that’s really important with Parkinsons; it’s not just everyone should get exercise. It’s as important as the drugs. Also just being an example telling people when they are first diagnosed they’re going to be really upset. But for me it has gotten better. I’m still able to do what I want to do…but I used to be able to put on a backpack…long hike for me is 5 miles. It’s not the end of the world. That’s how I see my role as an unofficial mentor to people. It was called Parkinson’s Policy Forum and run through MJF Foundation. It was really a great experience. I got an email from…do you want to apply for the forum? I did not think I would be accepted. I didn’t know anyone that would write that letter. I mentioned that I did lobbying in Sacramento. I was accepted. It was well organized, speakers, they taught us general things…Cory Booker spoke about his father who had Parkinson’s. they told us the Dos and Don’ts. It was empowering to be in a room with hundreds of people who have the same disability that I have. Maybe some were in wheelchairs. You have on and off periods. When the meds wear off, you really feel it. I saw a group of dynamic people that you didn’t need to explain things to. It was uplifting, energizing. I like being around people with the same disability and are real go-getters, being the same people they were before.

In an earlier podcast episode exploring how weather affects our health, I spoke with Brook McCall. Brook is the Grassroots Advocacy Manager for the organization United Spinal Association. During that conversation, I took the opportunity to ask Brook what advocacy means for her.

Brook

I am working with the United Spinal…it’s a relatively new program. A network. We have someone in most states. Point person for advocacy. Make connections with legislators, working relationships going forward. Advocacy is an awareness. It’s anything we’re doing to make people understand what we need for our unique lives. Making sure we have allies. People know…simple things out there to make our lives better. [what was your path to becoming a vocal advocate?] agreed! I’ve been amazed lately. For me it was a slower process. When I was in the hospital for my injury; it was the first time I was in a hospital. I learned about the insurance system. I was mind-boggled. I had family, resources. I empathize the same things are being navigated by people without the resources. I just ended up going back to school, I studied public health. How many more advocates are needed? You need to speak to the policy makers. I remember that conversation. Over the years I’ve been able to get more involved.

Brook mentioned allies. The term, disability ally, also came up during my conversation with Nina G. Nina G. was featured in our previous episode, laughter is the best medicine, because Nina is a stand-up comic. But Nina wears many hats in addition to being a comedian – she is a professional speaker, storyteller, writer and educator. Nina, who grew up with a learning disability and is a stutterer, brings her humor to help people confront and understand disability culture, access, and empowerment. She is certainly an Advocate for the disabled community so I asked her to explain the term, disability ally.

Nina

What is a disability ally? I have two friends – Hope and Elizabeth – how to be an ally for someone who stutters. If you want to be an ally to someone with a disability, you ask how do you want me to help? a big part of it to look at yourself and why do I want to be an ally. Is it about me? Steve Danner is a little person. We went to Seattle we went to NBC stand up for diversity which neither of us advanced on; what I noticed when we were everywhere people started at him. They get stared at constantly. This was so friggin awful. I started to stare at the people who were staring at him. I’m making this about me. This is me being angry. We talked about it. we want to be an ally to different people, in different groups. I think it needs to come down to genuine places. A drunk comic said to me…Dave sat there and was annoyed for me. He explained it’s a brain thing and has nothing to do with you. that to me is being an ally and they can just take it because it’s a relationship they have.

Each of these guests you’ve heard from has a disability. You don’t have to have a disability to advocate on behalf of people with disabilities. Like Nina described, there are disability allies. And there are also caregivers who make advocacy one of their goals. Marla Murasko is a Down Syndrome Mom Advocate and Inclusion Influencer. She uses social media as her main form of advocacy.

Marla

I started out with Facebook. That’s where my community was – mothers of children with Down’s syndrome. Social media is constantly changing. Instagram being visual; I need to share my message of inclusion, it’s easier for me to do it on Instagram. Drive people back to your blog. Instagram stories. Use it to bring real life to your blog. I’m connecting more and having more intimate relationships with families on Instagram. Businesses are drawn to it. I feel I need to be. I do Facebook Lives. The patient leader or advocate…

I think LinkedIn can be vital to health advocates if they are looking to connect with companies, health industry leaders. Share stories on, may get organizations to collaborate with you. they may invite you to speak at events. Have a presence on LinkdedIn. I’m taking what I put on my blog I put it on LinkedIn.

I’d love to hear from listeners about their advocacy experiences. Feel free to comment on the podcast notes for this episode on the Glass Half Full website. I’m sure we haven’t covered all the ways people can advocate for themselves or their loved ones.

No matter how you choose to express yourself as an Advocate I think it means taking the next step from being alone with your condition or disability. Stepping outside yourself, perhaps outside your comfort zone. You may never aspire to visit your State Capitol to speak with legislators but don’t dismiss it as a possibility. Here are some final words from Nancy and they are definitely motivational…

Nancy

I would encourage anyone who knows and loves someone with a neurological disease to get involved with advocacy whether it’s just signing letters, staying informed. From my experience, it really works. The more personal the interaction is…an email is great…face to face…I’m getting a lot of bang for my democratic buck. They really do what people say. They’re open to the constituents. Pictures are good. …when you see the off periods, it’s really devastating

Oakland-based comic, Nina G, gets her Edith Ann sock puppet signed by Lily Tomlin

To kick off Disability Awareness Month, our guest is Nina G – the first female stuttering comedian and dyslexic writer. You’ll get a taste of her stand up material as well as learn about her path to comedy and the educational and advocacy work she’s been engaged in for years.

For additional information about Nina’s comedy CD with the Comedians for Disabilities Act, visit this webpage.

 

Welcome to the 5th month of exploring self-care practices. In my first post I laid the groundwork for this challenge and named six categories of self-care. I’m sure we can think of additional areas I’ve missed. Feel free to post a comment with your suggestions below.

Social Support is this month’s focus. Please join us in the Facebook group to dig deeper into what Social Support is, how it can impact your physical and emotional health, and how to get it if you currently feel a void.

Social support is your network. This can be any combination of family and/or friends. Some friends may feel like family. Perhaps you’re like me and come from a small family? I never had siblings, very few cousins, and most of the relatives I grew up with are now long gone. From early on I prized certain friendships as my family.

Your network of people may vary. With some you may feel completely safe. They tend to know much about you. Other members of your network may know you in a limited capacity — such as through an exercise class, a job, volunteering, or religious/spiritual practice — but that’s still important.

If you have a chronic health condition which limits your excursions, many of your friends may be online. It’s possible to get a lot of social support from online connections that grow into friendships. I know this to be true for my patient community. Thankfully, we have an opportunity to meet in person at our annual conference, which enhances the online friendship.

In the past I’ve explored the role of social support in blog posts and podcast episodes. Humans are social animals and we’re wired to connect with others. I hadn’t thought much about the role social support plays in my life until I began my journey as a support group facilitator. As my disease progressed, it’s served somewhat as a litmus test for friendship. It is not uncommon to lose a few friendships throughout life as we grow and change but having a life-threatening condition at a younger age can really wreak havoc with your social life.

Over time I’ve lost many childhood friendships yet I’ve grown closer to people I may not have originally gravitated toward. My heart has opened to more possibilities. My empathy and compassion have increased as well as my social support. These connections help me immensely.

The challenge this month is to think about your social support network. If you’re using the Health Storylines application, there are tools such as Daily Moods, Symptom Tracker, and Daily Planner you can utilize to capture your social support progress. Over time you may see a connection between how you feel emotionally, how your physical symptoms impact your daily life, and what your daily life consists of. How often are you interacting with friends rather than just attending to medical appointments? Are you engaging in group activities that bring you joy?

Another feature of the application is Circle of Support which allows you to add family, friends, and your healthcare team to your support network. Here’s a short video with instructions on how to do this.

Good luck and don’t forget to weigh in on the conversation in our Facebook group.