Living Well with HIV: Using Your Mind to Manage Symptoms. Naomi G. Harris, MPH, CHES Myron Tucker Terri L. Wilder, MSW
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1 Living Well with HIV: Using Your Mind to Manage Symptoms Naomi G. Harris, MPH, CHES Myron Tucker Terri L. Wilder, MSW
2
3 Mount Sinai IAM Resources Nutrition Counseling Peer Support & Training Nursing Care Pharmacy Services Violence Prevention Coming Home Program Support Groups / Education Clinical Trials Consumer Advisory Board Alternative Medicine Legal Services Primary Care for Adults and Children Specialty Care (Neuro, GI, Derm, Dental, GYN, Integrative) Social Work / Case Management Mental Health Program for Children and Families Treatment Adherence Support / Care Coordination Free Rapid HIV Testing Non-occupational post-exposure prophylaxis (npep) Pre-exposure prophylaxis (PrEP)
4 At the end of this workshop, participants will be able to: 1. Describe cognitive techniques 2. Apply these simple techniques in a variety of settings 3. Explain these techniques to others who may benefit
5 Living Well and Self-Management Education The purpose of HIV self-management education is for patients to assume an active and informed role in managing physical, psychological, and social aspects of their health. The WHO includes self-management as a best practice to improve clinical care and outcomes for chronic conditions (World Health Organization, 2001).
6 Self-Management Toolbox Making decisions Problem-solving Medication management Healthy Eating Managing Fatigue Using your mind Planning Communication Exercise Evaluating Symptoms Working w/ Health Emotional Health Professionals
7 The Mind-Body Connection Our minds and bodies are connected. Our minds can influence our bodies.
8 The Symptom Cycle Disease Fatigue Tense muscles SYMPTOM CYCLE Depression Difficult emotions Stress Anxiety
9 Break the symptom cycle by using your mind
10 Let s experiment
11 Mind and Body Prayer Meditation
12 Thinking Techniques 1. Short-term distraction 2. Progressive Muscle Relaxation 3. Guided imagery 4. Mindfulness Meditation 5. Breathing techniques
13 Techniques Try different techniques to find the ones that work best for you. Like a muscle, the more you practice the stronger your mind becomes.
14 Thinking Techniques Short term distraction
15 It s difficult for the mind to focus on two things at once.
16 Divided Focus Experiment
17 Distractions: Why They Work Distractions work because if we focus our minds on something else, the symptom will feel less intense.
18 Short-term distraction Trouble falling asleep
19 Short-term distraction Short activities that cause pain or discomfort
20 Short-term distraction techniques 1. Counting backwards by threes 2. Trying to think of all the words to an old song 3. Thinking of an animal for each alphabet letter 4. Trying to recall the details of an old story or joke
21 Thinking Techniques Progressive Muscle Relaxation
22 Progressive Muscle Relaxation In order to relax, one must know how it feels to be tense, as well as relaxed.
23 Progressive Muscle Relaxation Make yourself comfortable
24 Thinking Techniques Breathing techniques
25 Relearning how to breathe Children naturally breathe primarily into their bellies. With stress and anxiety, we breathe more into our upper chests.
26 Our breathing and emotions Many of us do not breathe in the best, most natural way. Shallow breathing + anxiety Slouching, stifled breathing
27 Belly (diaphragmatic) breathing 1. Shoulders back and relaxed 2. Place one hand on your belly, one on your upper chest. 3. Breathe in through your nose & into your belly. 4. Exhale slowly through pursed lips. 5. Exhale should be twice as long as inhale.
28 Benefits of belly breathing 1. Better breathing efficiency, so you can breathe with less effort. 2. Promotes calmness and relaxation. 3. Helps to soothe and slow down emotions like anxiety, anger.
29 Belly Breathing with ELMO!
30 Thinking Techniques Guided imagery
31 It s like a guided daydream
32 Benefits of guided imagery 1. Helps take the mind off discomfort. 2. Transports us to a peaceful, relaxing place. 3. Relaxation helps manage fatigue. 4. Relaxation improves circulation by warming hands and feet.
33 Let s practice! Cell phones on silent, please.
34 Brainstorm Where could you apply these techniques? What other distraction techniques can you think of? Mental vs. Physical
35 Closing 1. Our minds are powerful and can help us manage our symptoms. 2. Self-management techniques should not have negative effects. 3. Don t give up. 4. Give yourself several weeks to practice.
36 And you can practice at home!
37 Questions?
38
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