Keep a list of medical issues and questions for your next appointment.
You cannot deal with all of your health concerns at each medical visit. Choose the most prominent or troublesome symptoms to deal with at each appointment.
If you have difficulty organizing paperwork and finances, get help from a friend or relative or a bank employee.
Use checks with carbon copies. Consider having the bank store your checks.
Divide complex tasks into a series of very small steps. Pace yourself in taking each step one at a time. Do not place a time limit on accomplishing a particular task unless it is absolutely necessary. Don't push. ></SCRIPT>
Take frequent rest breaks
Attempt tasks at your best cognitive times of day. Don't try to perform cognitive tasks when you are "brain dead."
Do only one thing at a time.
Do not attempt cognitive tasks following activity or exertion.
Keep the environment simple, and eliminate extraneous distractions such as noise and clutter.
When reading or learning new material, stop frequently to review aloud what you have read.
Read, repeat, and review material over time in order to learn it well.
Use multiple senses to reinforce learning: Read it, write it, say it aloud, and picture it in your mind.
If you forget a word or name, let it go, and it will pop into your head later. The harder you try to remember, the more the word will elude you.
></SCRIPT> When learning new material, frequent short study sessions are more effective than less frequent longer ones.
Keep your brain active by playing games, indulging in hobbies, doing crossword puzzles, memorizing short lists of words or numbers, building from simple to complex tasks over time.
Things that stand out are more likely to be remembered. Use a highlighter, capital letters, different colored pens.
Associate new information with something already learned. New material will be better absorbed if it can attach to a framework.
Take brief notes as you read or listen. Review them later.
Decision-making is actually a series of tasks: defining the problem, generating possible solutions, evaluating these options, and choosing one. Take these steps one at a time with breaks in between the steps. Do not rush.
If it is difficult to read books, try short pieces, such as magazine articles, newspapers, cartoons, or comic books.
If comprehension and attention to written materials are impaired, listen to books on tape.
When interacting with others, let them know if cognitive problems interfere with your ability to understand them or to respond appropriately. ></SCRIPT>
Ask questions when you don't understand something. Don't even bother to be embarrassed; just do it.
Keep notes of points you'd like to discuss with others. Take notes as they talk to you if you have difficulty recalling conversations.
Summarize and restate at the end of a conversation any the main points or decisions reached.
If you have difficulty communicating by telephone, outline in advance what you want to say.
If you are not feeling cognitively alert and capable, you do not have to answer the telephone. Use an answering machine or voice mail, and return the call when you feel prepared to do so.
If you have trouble with driving, keep distractions (music, conversation) to a minimum.
If you have any doubts about your ability to drive safely, do not drive.
If you become disoriented or confused while driving, pull over, take several deep breaths, and relax until the confusion subsides. If this occurs frequently, carry a cellular phone so you can get help if necessary. ></SCRIPT>
If you have significant cognitive problems, discuss possible medication options with your physician.
Seek the help of a cognitive psychologist or neuropsychologist to learn cognitive strategies.
When you begin to become fatigued at a cognitive or physical task, STOP.
Do not compare present cognitive functioning to pre-illness abilities. Instead, work within the limitations you have and focus on what you CAN do.
Ask for help when you need it.
EMOTIONAL HEALTH
Accept your illness. Adjust to it and learn from it.
Don't blame yourself (or anyone else) for your illness.
Practice positive, rational self-talk.
Seek psychological counseling as necessary for help with depression, adjustment issues, problem solving and support.
></SCRIPT>
Measure progress in terms of how well you take care of yourself. Don't compare your progress to that of others.
Learn to appreciate small pleasures.
Treat yourself with dignity and respect. Your value and importance continue despite illness-imposed limitations.
Examine and revise your life philosophy, incorporating current learning.
Practice affirmations and healing imagery.
Write letters to local and national government officials regarding the importance of research funding.
Remember that you are a human being, not a "human doing." Do not define yourself in terms of the illness, its limitations, or your state of health and achievements of the past.
Your primary responsibility is taking care of yourself. Do it!
© 1998 Katrina H. Berne. All rights reserved.
Katrina Berne, Ph.D. is a clinical psychologist and author of Chronic Fatigue Syndrome, Fibromyalgia, and other Invisible Disorders >
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