What Elena changed to achieve her goal

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Picking my daughter up from school was very important to me. There was no way I was going to change this goal so I started planning the small steps that I could take to help me in achieving it. I realised however that I had to be realistic in the time I was allowing myself to achieve this and that there were obstacles that I had to overcome.

Something to try

  • Let’s now think of your main goal. Make a note of the stages you will need to go through to achieve this.
  • Think of any obstacles and what you will do to tackle them.

Let’s now go onto see how Elena moved towards her goal.

For more information please see our: Problem solving worksheet on this website.

Why bother being more active?

Everyone seems to be telling us that being more active is good for you, and it is in many ways. It is even more important now that you have had a stroke. Lets look at some of the reasons why.

Have a look at these statements and select whether you think they are true or false:

Q. Which of the following statements are true or false. Select true or false for each one.
1.
Being more active will prevent my physical problems getting worse
2.
Being more active will make me feel better
3.
I will have to join a gym or a club to be more active
4.
Being active can help prevent me from having another stroke
5.
Being active will allow me to do more in my daily life
Reset
Reveal

As you can see there are lots of good reasons to be more active in your everyday life but sometimes it’s hard to get motivated. Lets look at how to do this.

More information

Just Move fact sheet

I want to stop smoking

Charles has stopped smoking.
Please select the arrow keys to see how he did it.
Cold turkey works for some people, but you are more likely to be successful if you have help – a nicotine replacement, for example.Most people need help to stop smoking, so don't give up at the first hurdle.
Nicotine Replacement Therapy – NRT works better than willpower alone. NRT is also available as gum, dissolving tablets and nasal sprays.You may slip up, but don’t be hard on yourself. Plan ahead to avoid being tempted to smoke.Smokeline is available if you feel you need extra support. Call Smokeline Scotland on 0800 84 84 84 to speak to an advisor.Stopping smoking can save you money as well improving your health.

Key point

View text alternative

Charles – scene by scene.
Scene 1 – Charles smoking with a thought bubble, looking miserable.
I started smoking when I was a teenager and I had been smoking 60 cigarettes a day for the past twenty years. After my stroke I decided I wanted to quit smoking so I just stopped and tried to go cold turkey.
Key point – Cold turkey works for some people, but you are more likely to be successful if you have help – a nicotine replacement, for example..
Scene 2 – Charles (looking grumpy) being offered cigarettes from his wife who’s smoking (sitting in armchairs)
I didn’t realise how hard it would be, especially as my wife is a smoker.
Key point – Most people need help to stop smoking, so don’t give up at the first hurdle.
Scene 3 – Charles goes to pharmacist to pick up his medicines and sees the poster (Charles pointing to stop smoking poster)
I saw a “stop smoking” poster in the chemist and so I spoke to the girl behind the counter and she got the chemist over to talk to me. We sat down and had a chat about why I smoked and why I wanted to stop, we discussed setting a quit date and a time to come back.
Key point – Most chemists in Scotland provide stop smoking services.
Scene 4 – Close up of patch on arm
“The chemist suggested a few things to try and I decided to use the smoking patches ”
Key point – Nicotine Replacement Therapy – NRT works better than willpower alone. NRT is also available as gum, dissolving tablets and nasal sprays.
Scene 5 – Charles in a smoking group, 3 people sitting down, poster in background
“I also joined a stop smoking group, I got some great tips and support from other members of the group”
Key point – Support groups and NRT together are the most effective for most people. Not all areas will have a stop smoking group.
Scene 6 – Charles at a christmas party, in a squint party hat, smoking and looking annoyed
“I smoked half a cigarette at the christmas party, but I didn’t even enjoy it. I felt annoyed with myself.”
Key point – You may slip up, but don’t be hard on yourself. Plan ahead to avoid being tempted to smoke.
Scene 7 – Charles on Phone to smokeline
“After the party I felt a bit down about it so I phoned Quit Your Way Scotland for advice”
Key point – Smokeline is available if you feel you need extra support. Call Quit Your Way Scotland on 0800 84 84 84 to speak to an advisor.
Scene 8 – Charles looking healthier, with a jar of coins saved from smoking (Giving up smoking) possibly going to travel agent
“I’ve now managed to stop smoking for 6 months, it wasn’t easy but I feel so much better. I saved a lot of money by stopping smoking, enough to book a nice holiday”.
Key point – Stopping smoking can save you money as well improving your health.

Key point

The day you stop smoking your body starts to heal. It’s never too late to get benefit from stopping smoking.

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 a cigarette? It might help to explore the Stress relief topic.

More information

It’s ‘their’ job to fix me!

THE DAILY NEWS

  • www.dailynews.com
  • THE WORLD’S FAVOURITE NEWSPAPER
  • Since 1879

“It’s ‘their’ job to fix me!”

  • Picture of Thomas“Who do they think they are? Why should I be doing this? I’ve worked hard all my life, paid my taxes and they want to pass all the decisions over to me. That’s their job surely…”. Thomas, 75 years.
  • Picture of MaryMary, 68 years takes a self management approach. This is what she says:
    “I wanted to have more of a say in my recovery and concentrate on the things that were important to me, so obviously, I had to be involved in the decisions around my care”.

Key point

The more I’m involved in decisions about me the better the outcome will be.

How Elena moved towards her goal

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I really never liked asking for help – everyone always came to me. I realised I needed the support of my husband, family and friends to be able to overcome some of the obstacles I faced. This gave me the confidence to move towards my goal.

Something to think about

Let’s now think about who could support you to meet your goal.

How stress can affect your behaviour

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You may notice a change in your behaviour which may include:

  • Eating more (comfort eating) or eating less (fish supper remains)
  • Using alcohol, tobacco or drugs to relax (beer bottles or half full wine glass, ashtray with cigarette butts)
  • Sleeping too much much or not being able to sleep properly (nodding off in chair)
  • Developing nervous habits such as not being able to sit still or nail biting (very short nails)
  • Not feeling motivated to see people or to get things done (red unpaid bills)

The feelings of stress can be gradual and you may not initially notice, but people around you may notice changes in your behaviour.

Next we will look at ways you can help yourself cope with the effects of stress.

Something to think about

Has anyone commented that you might be behaving differently? Do you think this is because you are stressed?

My sleep checklist

Q. Have a look at the following statements. Select the ones that are more personal to you.
1.
I feel irritable or sleepy during the day
2.
I have difficulty staying awake when sitting still, watching tv or reading
3.
I feel very tired when driving
4.
I have difficulty concentrating
5.
I get told by others that I look tired
6.
I react slowly
7.
I have difficulty controlling my emotions
8.
I feel I have to nap almost every day
9.
I use caffeine during the day to keep awake
10.
I have difficulty falling asleep
11.
I have difficulty staying asleep
12.
I wake early in the morning and can’t get back to sleep
13.
My daily life is affected by a lack of sleep
Reset
Finish


View text alternative

  • I feel irritable or sleepy during the day
  • I have difficulty staying awake when sitting still, watching tv or reading
  • I feel very tired when driving
  • I have difficulty concentrating
  • I get told by others that I look tired
  • I react slowly
  • I have difficulty controlling my emotions
  • I feel I have to nap almost every day
  • I use caffeine during the day to keep awake
  • I have difficulty falling asleep
  • I have difficulty staying asleep
  • I Wake early in the morning and can’t get back to sleep
  • My daily life is affected by a lack of sleep

Feedback
If you have selected no for all of these questions, the good news is that you probably don’t have a problem with getting a good night’s sleep. However, we recommend you carry on with this section to find out more about sleep.

If you have selected yes to some of these questions, this suggests you do have a problem with getting a good night’s sleep. We recommend you carry on with this section to explore why.

Stop smoking tips

We have seen how Charles stopped smoking. Here are some tips that may help you to quit.

Tips that may help you stop smoking
Finding a buddy disc_buddy Having a buddy can help support you making healthy changes, particularly when it’s hard going, you can support them in the same way. This can be a relative, friend or work colleague. You may find a buddy in your local stop smoking group.
Going to a chemist disc_pharmacist Pharmacists are a good source of advice if you are thinking of quitting smoking, they may know about local support. Most pharmacists offer stop smoking services.
Stop smoking groups disc_nosmoking This is a good way of quitting, ask your pharmacist or GP practice if there is a group in your area.
Quit Your Way Scotland disc_telephone This service is available 8am – 10pm 0800 84 84 84 7 days a week, you can also chat on the Quit Your Way Scotland website. Quit Your Way Scotland advisers can guide you through what’s helped other smokers, and help you work out what’s most likely to work for you.
Medication disc_tablets Nicotine replacement therapies (NRT) are available as patches, dissolving tablets, gum, inhalators and nasal sprays. Some of these may be available on prescription, this may vary depending on your area. Talk to your pharmacist or GP if you need more advice.
E-cigarettes e-cigarette E-cigarettes contain nicotine and other chemicals, including formaldehyde. They are not licensed in the UK as a quit smoking product. Long-term use may increase lifetime risk of cancer.

Something to think about

Do you think any of these solutions could work for you?
Why not talk to friends and family about this or phone Quit Your Way Scotland on 0800 84 84 84.

Download the Stop Smoking Tips [.pdf, 102 KB]

CHSS supports the Charter for a smoke free generation in Scotland by 2034 to protect young people and support positive health choices.

CHSS supports the Charter for a smoke free generation in Scotland by 2034 to protect young people and support positive health choices.

Stuart


Q. How have others reacted to your stroke?

I’ve been really lucky, Wilma my partner has been amazing. She’s totally been there for me since day one. I wasn’t long retired and she was just getting used to having me under her feet all day- we had such plans for our retirement. When I got home I was such hard work, Wilma had to help me get in and out the bath and even help me get to the toilet during the night. It’s hard when your wife turns into your carer.

You really find out who your true friends are. I was surprised that some friends drifted away they just didn’t seem to know how to deal with me. I could be bitter about it but hey life’s too short. Bill from works been great, we meet up every week and give Wilma and me a break from each other.

Q. How has your stroke affected your relationships?

If anything Wilma and I are stronger. We still have a laugh together and when things get hard we try to work it out together rather than blame each other. We still need our space, but that’s pretty normal isn’t it? We had thought about moving abroad when I retired but now we’re stuck in sunny Scotland. But you know it’s made us think about what’s important like being close to our children and grandchildren- now life’s slowed down we see much more of them. At first we didn’t want to have carers in but we now have someone in the morning and that wee bit of help has made such a difference to us. Wilma’s less tired out but almost more importantly it means she’s still my partner most of the time, not my carer. To begin with I thought she didn’t fancy me anymore but when we eventually discussed it she said it felt strange with her caring for me and everything. She wasn’t sure if I would be interested any more, I soon put her right.

Q. Can people see the effect of your stroke?

So as you can see I’ve been left with weakness down my left side and I have to use this thing (points to wheelchair). I suppose people don’t see the other side of it, like coming to terms with how it’s changed my whole life. It’s not all been bad, but it’s been quite a journey so far.

Q. What is your take home advice?

Don’t try and change what you can’t change, like going abroad. Some relationships have got stronger but some friends have drifted away. It certainly worked for us being able to talk about it. You worry about what you might hear from those close to you, but most of the time things are never as bad as you think they will be. It helped not over-thinking things and talking about my worries instead of lying awake at night thinking about them.

Key points

It’s important to:

  • not try and change what you can’t change
  • not over-think things
  • talk about your concerns
  • realise that some relationships may get stronger while some friends may drift away

Medication – why is it important?

Medications prescribed by your doctor or consultant have many positive effects, such as:

They may reduce the risk of a TIA or stroke in the future Brain
Thin your blood and reduce the risk of clots blood cells
Lower blood pressure Blood pressure cuff and digital meter
Lower heart rate Heart and ECG
Reduce the problems that can occur if you have an irregular heartbeat such as atrial fibrillation Heart with atrial fibrillation ECG
Lower cholesterol No cream cakes

Key point

Remember you have been prescribed medication to reduce your risk of another stroke. It is important to understand your medications and how they help you.