So now is when I have to put all that talking to action. I've told my patients for almost two decades, "When I speak to you the words go out of my mouth and into my ears, and what fits for me, I'm applying too. Our sessions are tune-up opportunities for me to remember my strategies." Welp, Let's go sister. Cause we're God's favorite right?, what are you crying for? and why are you shocked that you're alive? I don't know why you were scared to sleep in the first place?--- literally the internal dialogue as I brushed my teeth this morning. Once I finished, I put a plan into action and got my mood on a transition swing.
First, plan for my day, there are 16 hours left in the day; how do I want to spend them?
Yes I recognize I'm extremely limited in my activity right now, but what is THE LEAST I could do? Today, it was: make my bed, crate some of the Christmas Decorations, fold clothes; and if I'm up for it start this Blog. If I can check these things off my list, today I'll feel accomplished.
Side Note: I started asking the other members of my household about how they were gonna spend their 16 hours left in the day, no one was prepared for that question. I was met with confusion, frustration, defensiveness and defeat. I'll try again tomorrow, lol.
Routines.
Second, eat. Yes, I typically do not eat breakfast, I was intermittent fasting before I knew it was a thing. My mind is often racing long before my stomach has waken a cup of coffee has historically satisfied me until noon. However with 4 medications each morning, I have to eat something or it won't be pretty. So a cup of coffee, a small bowl of oats, and the hope that I'll finish both before noon. Nutrition.
Third, music. We have Alexa, Bixby, Gemin, Google, Siri, and probably two or three other virtual assistants around my house each that stream music from one platform or another. So it's time to change the atmosphere and be intentional. I asked one of the platforms to start playing The Battle Is The Lord's - By Yolanda Adams and made my way to Shifting The Atmosphere - By Jason Nelson. The rest of the day was set (playlist linked). I would be intentional about what I thought, how I thought about my health, healing and sleep. Thought Stopping & Thought Replacement.
The rest of the day went on, again, I'm extremely limited in my activity level. When friends texted to check on me I was honest about my experience thus far while affirming my effort in getting better; instead of replying with the generic 'I'm fine' 'getting better' yada, yada, yada. I even allowed myself to feel and express the tears that welled up when one friend stopped by with flowers just to check on me. Narrative Expression.
It's still winter break, so the kids are around the house we hung out a bit being silly and they pitched in offering muscle with the decorations and transferring laundry. But I definitely found myself needing to take breaks, catch my breath, get my bearings and go SLOW. It was okay, some stuff was left undone, but much was accomplished and I thanked and praised us all along the way. Behavioral Activation & Chunking Tasks.
So, what about bedtime? My day has been well spent, I've tired myself out kept reasonably busy kept my mind focused on affirming a positive sleep experience. And returned to my pre-Hospital bedtime routine (Yeah since being discharged from the hospital, I hadn't done things the way I usually would--Duh! No wonder I couldn't sleep). Here's my routine:
Oral Hygiene
Glass of Water & Meds*
Shower
Moisturize
Cup of Tea
Read or Journal while listening to symphonic cello**
I'll let you know in the morning, how it goes. Good night.
I wanted to bold the strategies and skills typically discussed in various treatment modalities: CBT, Solution Focused, Interpersonal, Mindfulness
*Prior to this health episode, I did not have daily medications
**Music plays with a 45 minute sleep timer set.
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