Jim – I want to get out and about

Goal setting plan

1. What is my goal?
I want to get out and about
2. Where am I at just now?
Date: 26 March
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3. My action list
By when?
Go to the shops, with someone to start with
In the next 2 weeks
4. Where am I at just now?
Date: 9 April
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5. What’s next on my list?
Local shop with someone ✔
Local shop on my own ✔
Go to the supermarket

My goal was to get out and about more I’ve been stuck in the house since my stroke. Now I’m getting out to the local shop. I’m planning a trip to the supermarket soon. Using the goal planner helped me to make progress.

Jim

How to improve your communication

Q. The following strategies may help you improve your communication. Select an option which applies to you.
1.
I let people know if I am having difficulty with my speech
2.
I watch for peoples reaction, so I know when they are not understanding me
3.
I listen to myself and try to make changes when needed
4.
I pace myself knowing that I can get tired more easily
5.
I try to keep calm and relaxed and not let others rush me
6.
I will try other ways of communicating such as writing notes
7.
I don’t worry about perfection, but don’t give up
Start again
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The following strategies may help you improve your communication.
Works for me Doesn’t work for me I will try this
I let people know if I am having difficulty with my speech
I watch for peoples reaction, so I know when they are not understanding me
I listen to myself and try to make changes when needed
I pace myself knowing that I can get tired more easily.
I try to keep calm and relaxed and not let others rush me
I will try other ways of communicating such as writing notes
I don’t worry about perfection, but don’t give up

Download printable communication strategies template [.pdf, 57 KB]

Key point

It’s always helpful to have strategies in place to get the best out of your conversation experience.

Who can support me?

1 Reply

Support from friends, family and organisations can be a real advantage when becoming more active. In some areas there are also fitness instructors in local leisure centres who are trained in supporting the fitness needs of someone who has had a stoke.

Andrew is a fitness instructor. He often works with people who have had a stroke. Play the video to find out more about his role and how fitness instructors like Andrew can support you in improving your fitness.

This was filmed with the kind permission of Edinburgh Leisure
Ed-Leisure_Logo

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Q. Can you tell me about your role in working with people who had a stroke

A. Yeah, so I’ve been working as a stroke specialist help instructor within the multi-disciplinary team in the Royal Infirmary. As part of that role I work particularly closely with the physiotherapist who will assess and then recommend patients for me to work with on the stroke ward. I will then take them into the physio gym on the ward and would do a taster session of exercise and try to get people moving as quickly as possible post stroke. From there, I will arrange to meet the patients in their nearest venue, Edinburgh Leisure, in this case, and we will devise a program or progress them into exercise-after-stroke specific classes. Furthermore, I take an exercise after stroke class at Glenogle Swim Centre, which is every Monday afternoon.

Q. Did you need any specific training for this role?

A. I undertook REPs level four specialist training in Exercise and Fitness after Stroke. This course is frequently administered by Later Life Training throughout the country.

Q. What would your advice be to someone who wants to take up a fitness class or join a gym following a stroke?

A. First of all I would say it’s a great idea. There is evidence that exercise after stroke may improve levels of recovery, reduce levels of fatigue, help improve physical function and and provide a vast array of other health benefits. The first thing that I would recommend this you make an appoint with your local GP and from there they can refer you to your nearest leisure provider – Edinburgh Leisure in this case. From there the program coordinator or a development officer will call you to make an appointment your nearest venue and then you will go and meet your specialist instructor and they will guide you through the exercise pathway from there.

Something to think about

Does any of this advice sound useful? Have a look at the next page to see what is available in your area.

At the leisure centre

Meet Neil. Neil has had to overcome some problems following his stroke in order to get to the leisure centre.  Lets see how he has got on. Tap on the picture to find out what Neil’s advice is.

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I don’t always have time to go to the gym. It is important to make time to exercise, however this does not always mean you have to go to a gym. I try to include active things in my daily routine like walking the dog, or walking short distances instead of taking the car.

I feel so self-conscious. Comparing me to all those fit people in lycra made me feel very self conscious. The first time I just went for a look with a friend. I found out that most of the people were just like me trying to be more active. Having a buddy helps”.

I have health problems. I wanted to be more active but I was worried as I have a heart problem and what if I have another stroke. I spoke to my GP who reassured me that I was doing the right thing and that activity could actually prevent another stroke and help my heart condition.

Where to get started? I have never set foot in a sorts centre let alone a gym. I had no idea where to start so I looked up the local council website and looked at their leisure section and made a few enquirers. I found a local centre nearby.

I find gyms boring. Sometimes I find being in a gym is a bit boring especially in the nice weather. Getting exercise does not mean you have to be in a gym. I like gardening and going to the golf range. These are things I enjoy and it us all good exercise.


Something to think about

Do any of Neil’s barriers sound familiar to you? Why not try some of his suggestions.

Key point

Having someone to support you when doing things for the first time really helps.  Exercise should not be a chore find something you enjoy!

More information

Contact your GP to find out about exercise referral schemes in your area.
Just Move
Visit our Keeping Going and Doing More section.

How you can move forward

2 Replies

You’ve heard how Mary, Allan and Neil have moved forward. Let’s think about how you’re going to do this. Fill out the sheet below to remind yourself of how you could move forward in your activity levels.

Q. The following things may help you move forward in being more active. Select which applies to you.
1.
I pace myself to manage my energy levels.
2.
I note how far I can walk so that I can measure my improvements.
3.
I explore new ways to improve my levels of physical activity.
4.
I share my ambition with friends and family.
5.
I see opportunities to be more active in everyday situations.
6.
I realize that it is challenging but I don’t give up.
7.
I will enjoy all the positive aspects of being more physically active.
Start again
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Something to try

You might think of other ways on how to move forward, that’s great. Keep a note of them and write them at the bottom of this sheet.

Key point

If you keep a note of your plans, you’re more likely to achieve them.

Summary

Hello John here again.

We now know that many people have problems sleeping.

This section has hopefully helped you to think about your own sleep patterns and things that you could help you get a good night’s sleep.

Why don’t you try some of the hints and tips suggested in this section and see how you get on.

Am I ready yet: weighing up the pros and cons

Am I ready to self manage my life?

Often the best way to make a decision is to weigh up the pros and cons. This is what I did and it really helped. These were some of my reasons, you may be thinking something similar, or perhaps have some of your own.

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Pros

  • I want to feel in control – It feels really good knowing that It is me, making informed decisions for my life. I feel more confident!
  • I want to feel happier – Making positive changes gives me the feel good factor. I am doing more and really pleased about it.
  • I want to feel healthier – This is really important to me as I want to prevent the risk of another stroke. I know that I am doing something about this.

Cons

  • I don’t want to do this alone – Selfhelp4stroke and my local lifestyle management group really supported me after my treatment finished. Friends and family support and encourage me too.
  • What if I make mistakes? – We are all human! When I make mistakes I move on. At least I know what doesn’t work for me.
  • I just don’t feel up to it –We all have bad days and sometimes I feel I have a mountain to climb. However with each small step I feel I am making progress. Nothing ventured nothing gained!

Something to try

On a piece of paper write down your reasons for and against self managing your life after your stroke.  It might help to talk to family or friends about it.

Key Point

Remember Selfhelp4stroke is here to support you in moving forward. Often the pros outweigh the cons!

Some things to try

Dice

Dice

Dice. When I am feeling anxious or low I have a dice that I throw and the numbers match things that I like. I also use it to reward myself for tackling something I had maybe been putting off. Anyone can do this by making their own list. Mine looks like this;
1. Catch up with your friends
2. treat yourself to your faveourite snack
3. listen to music
4. watch your favourite TV show
5. read a magazine
6. Buy something new to wear

Red card

Red_Card

Red card. Sometimes when I am talking with my wife or family they go on and on. It can get too much and we developed a red card system. I hold it up when I feel they have gone on for too long or are covering the same old things – mind you it works both ways – they can also hold up the red card when they think I am talking too much too! It gives us all the chance to call a halt without offending each other. Seems to work well though I think my wife uses it too much when I want to talk about football.

Egg timer

egg_timer

Egg timer. My husband always buts in and finishes my sentences or won’t let me explain how I am feeling. We use an egg timer to make sure we get a chance to have our say. We’ve used it with our daughters too when they come to visit, as long as everyone understands you’ll get your time but you have to let others chat too – Its great – 3 minutes of uninterrupted talking

Throw negative emotions away

throw_neg_away

Throw negative emotions away. I find sometimes that feelings can haunt you a bit or make you feel unsafe. A friend told me about “ putting these feelings up in the attic.” It puts them out the way and then you are not as likely to think about them. When I told my husband he said he does something similar – but what he likes to do is think of the feeling written on a bit of paper and scrunching it up and throwing it in the bin. So maybe its whatever you feel would work for you – I see mine all being piled into a basket on a balloon and being blown up and away from me. Good riddance!

Something to try

Do any of these suggestions sound good to you? Why not give them a try.

Drinking alcohol sensibly

Meet Catriona and her grandson Gregor. Catriona is someone who classes herself as a social drinker, a glass of whisky before dinner every night, large glasses of wine with friends, and a whisky before she goes to bed.

Select the arrow keys below to see Catriona’s story and how she found out how much she was really drinking.
People are often drinking more units of alcohol than they realise. Especially if they are pouring their own drinks at home.If you want to enjoy a drink, stick to the government's lower risk guidelines. Regularly drinking more than this can put you at risk of heart disease, stroke, diabetes, cancer and mental health problems.Catriona is having 3 – 4 units each night, more when she has visitors. This puts her at borderline, or just over, sensible drinking levels.It may be easier than you think to drink above the Scottish Government's lower risk levels. People sometimes take an alcoholic drink to help them sleep.People can binge drink without realising. For example, those shots of whisky after each end of bowls every weekend. You might want to think about your patterns of drinking and well as the amount you drink.There is nothing wrong with having the occasional drink, but try to have a few days alcohol free per week.

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Scene 1:
Catriona is about to pour out a couple of glasses of whisky for herself and her grandson.
Catriona: “Would you like a wee ‘tipple’ before dinner Gregor?”
Key point: People are often drinking more units of alcohol than they realise. Especially if they are pouring their own drinks at home. You could use the alcohol calculator to check your daily/ weekly units.

Scene 2:
Gregor shows Catriona some pamphlets.
Gregor: “I picked up these pamphlets at the university health fayre today. Gran, let’s visit this website and try out the alcohol calculator for a laugh.”
Key point: If you want to enjoy a drink it is best to stick to the government’s lower risk guidelines. Regularly drinking more than this can put you at risk of heart disease, stroke, diabetes, cancer and mental health problems.

Scene 3:
Catriona talks out loud as she does the calculator online on her tablet.
Catriona: “I usually have a whisky and lemonade before dinner. When I have visitors I will have a large glass of wine, sometimes 2 and I take a wee whisky every night to help me sleep.”
Key point: Catriona is having 3 – 4 units each night, more when she has visitors. This puts her at borderline, or just over, sensible drinking levels.

Scene 4:
Gregor laughs.
Gregor: “You can’t tell me off for going out drinking with my uni pals now Gran!”
Key point: It may be easier than you think to drink above the Scottish Government’s lower risk levels. People sometimes take an alcoholic drink to help them sleep.

Scene 5:
Alcohol unit measure cup
Catriona thinks: “I have been using this measure Gregor gave me. I have been trying not to drink more than four nights a week and I have also swapped my bed time whisky for warm milk.”
Key point: People can binge drink without realising. For example, those shots of whisky after each end of bowls every weekend. You might want to think about your patterns of drinking and well as the amount you drink.

Scene 6:
Gregor has arrived for Sunday lunch looking hungover.
Gregor: “Sorry I’m late Gran, I was out last night with my Uni pals.”
Catriona: “Gregor are you hungover, have you been binge drinking?”
Key point: There is nothing wrong with having the occasional drink, but try to have a few days alcohol free per week.

Key point
Drinking too much alcohol raises blood pressure. Binge drinking (drinking more than 6 units in 6 hours) is particularly dangerous as it can cause your blood pressure to soar. Try to limit your alcohol to within the current guidelines.

Something to think about

Think about how you react to things you find stressful. Do you do something to calm yourself down or make yourself feel better such as having an alcoholic drink? It might help to explore the stress relief topic.

More information


Websites:

Chest Heart & Stroke Scotland factsheets:

Research papers:

Taking Action

You may have listed different concerns, however the approach is the same. When faced with a challenge it helps to remember the 5 p’s.

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  • Identify the PROBLEMS
  • PRIORITISE or “Pick your battles”
  • PLAN your first steps
  • PREPARE for the event
  • PONDER Learn what works for you and keep a note of it

Here is a handy note that will help you move forward. You can download it and use it whenever you want to plan an activity you are unsure about.

What do you want to do?
Problems Identify them
Prioritise What can I do something about?
Plan Your first steps
Prepare For the event
Ponder What worked for me?

Download the taking action sheet [.pdf 82KB]