7 Ways to Start a Self-Care Routine

March is Brain Injury Awareness Month

An Acquired Brain Injury (ABI) is a brain injury that is not hereditary (passed down by genetic factors), congenital (present at birth), degenerative (cell and tissue deterioration over time such as MS, Parkinson’s Disease, ALS, etc), or induced by birth trauma. 

A non-traumatic ABI is caused by damage by factors such as lack of oxygen, exposure to toxins, or pressure from a tumor. 

A non-traumatic ABI can happen after Electric Shock, Virus or Infectious Disease, Oxygen, Deprivation (Hypoxia/Anoxia), Poison/Toxic Exposure, Seizure Disorder, Substance Abuse, Overdose, Tumor, Metabolic disorders, or Stroke. 

Traumatic Brain Injury (TBI) is a type of an acquired brain injury that is caused by a traumatic external force. A TBI does not require a loss of consciousness.

A TBI can happen after a Fall, Motor Vehicle accident, Struck by an object, Violence, Sports, or IED. 

According to the CDC, there were approximately 2.87 million TBI-related Emergency Department Visits, Hospitalizations, and Deaths (EDHDs) in 2014. The severity of a TBI can be classified as mild (concussion), moderate, or severe based on the clinical presentation of a patient’s neurologic signs and symptoms. Despite the initial classification, the impact on every individual, their family, and care partners can be profound and life-changing. 

The acute (right after injury) and subacute (3-12 months after injury) rehabilitation team will often involve some or all of the following healthcare professionals:

• Neurologist (Brain Doctor)

• Neurosurgeon (Brain Surgeon), if the stroke required surgery intervention

• Physiatrist (Rehabilitation Medicine Doctor)

• Psychologist or Neuropsychologist

• Nurse (possibly a specialized rehab nurse)

• Physical Therapist

• Occupational Therapist

• Speech-Language Pathologist (Speech Therapist)

• Recreational Therapist

• Social Worker or Case Manager

• Chaplain

• Dietitian

Although each our these specialists provide an important part of recovery, long-term wellness and self-care are often only minimally addressed, leaving survivors and care-partners to search for resources. 

Providing clinicians, brain injury survivors, and their care partners with resources to develop a self-care plan early on that can be adapted throughout recovery can be invaluable to the quality of life and long-term recovery. 

Developing a self-care plan can be a very novel idea for not just a person who has survived a brain injury or their care partners, but also for many health care practitioners. Holistic integration of general wellness has not been the traditional delivery for medical care historically. But the beauty of the practice of medicine is, it evolves with more research and improved outcomes over time. 

So what exactly is self-care and how can it be integrated after a brain injury? Every individual is unique, but here are 7 ways to start a self-care routine. 

7 ways to start a self-care routine

1. Explore the definition of self-care and determine. Self-care is the intentional, proactive pursuit of integrated wellness that balances mind, body, and spirit personally and professionally.

   1. Many of these roles can change after a brain injury

   2. Are there ways to redefine these roles after the brain injury

2. Make sleep an integral part of your self-care routine

   1. Are there any barriers to getting 7-8 hours of sleep each night?

   2. Can these barriers decrease with basic sleep hygiene techniques such as, decrease screen time before bed, having a consistent routine and avoiding a lot of fluid epically caffeine before bed?

3. Examine nutrition and gut health.

   1. A nutritionist and/or a functional medicine practitioner (Nurse practitioner or medical doctor) can be a game-changer for understanding how the brain-gut connection.

4. Find an exercise routine that you love and can stick to!

   1. It may be running, dancing, aerobic, pilates, cycling, boxing, golf. Figuring out what you enjoy is half the battle. Once you decide to commit to an exercise routine, adaptations can always be made with the support of a physical therapist, an occupational therapist, and/or a personal trainer.

5. Set boundaries

   1. We often over-extend ourselves to please others. Look at things you are doing in your life out of obligation or people-pleasing and re-examine. Prioritize people and commitments that can be approached from a place of love, not out of obligation.

6. Utilize your resources

   1. Consider a laundry, meal prep service, or child care for busy weeks. If that is not in the budget, reach out to a close community of friends and family to see if there are opportunities to lend support. Oftentimes people want to help but may not know where they are needed.

   2. Find a support group. Changing social circles that can come with a major life change such s a brain injury, comminution challenges, or even transportation challenges can mean isolation for a person who has survived a brain injury.

      1. “We long to belong, and belonging and caring anchors our sense of place in the universe.” - Patricia Churchland

7. Figure what makes you feel grounded and centered.

   1. It may be painting, drawing, journalizing, meditation, yoga

   2. Journaling can be very beneficial. Consider voice adapted journal if there is writing is difficult.

At this time educating the rehab community and empowering brain injury survivors for self-advocacy are keys to implementing a self-care routine to improve long-term recovery outcomes. 

The Beyond Brain mission is to educate and empower individuals with neurologic conditions and their care partners who feel overwhelmed and exhausted to find balance and rejuvenation to lead a rewarding life. 

Brain Changing = Life Changing. Live Beyond! 🧠

Resources:

cdc.gov

biausa.org

loveyourbrain.org