Some Early Warning Signs you may be overdoing it - what is your experience?

[FinWhaleFan]

ICYMI, in a prior post, I started to mention I had been mulling about asking specifically what early warning signs to look for when you are beginning to overdo it?

It is not that I don’t appreciate the “listen to your body advice,” but historically I was always the push through kind of person, so I was not very attentive to it. I have no idea what to look for!

Good thing about Me 2.0, now I get to be that kind of person!

As I am trying to figure out what to watch for, I thought it may be helpful to understand what your signals are, so I (and anyone else who is interested) can see if that is relevant to us. I completely appreciate that our journeys are unique so many signs won’t be relevant, but it still might be interesting to start a catalog of early warning symptoms to share with anyone who might be interested.

I did try searching prior posts, but did not find a collective posting of early warning signs. I did have better luck on the web, with thanks to our friends in the UK (Headway, Fatigue after brain injury) who had this to say when talking about fatigue:

So, if you are interested in my poll, what signs do you have?

For me 2.0, I think I have similar symptoms to when I know I am getting a cold! (Oddball that I am … ) My shoulders start getting achy, and my eyes feel dry. Kind of like now. Which means I should stop, hydrate and take a break.

Rest well, all!

[Moltroub]

Thanks for starting this! Like you, I always pushed through and never really listened to my body. I wasn’t brought up that way and my career choice made it impossible.

When I first ruptured, it was day long migraines and inability to sleep but always sleeping, at the wrong times it seems. That’s when Dr. Q-W taught me the hydrate, protein, rest mantra. . Since my second coiling, it’s been much easier - tremor gets worse, apahasia gets worse and my stutter worsens. And the brain fog has been a constant indicator as well- confusion, inability to follow conversations, more easily distracted which means I may start one chore just to stop and start another. BH concurs

[Karla]

Thanks @FinWhaleFan for that Headway article — I read all 18 pages right away . Mostly because fatigue is indeed my biggest issue… granted that I am just 5 weeks out from my last flow diverter “install” procedure, I absolutely need a nap in the afternoon. I keep describing myself like an old iPhone where the battery is A-ok when you start the day at 100% and then it rapidly goes from 75% to 35% in no time flat. It really depends on what I do though — today I decided to go to my kids’ school parents’ monthly coffee “meet up” and drove down for half hour, parked, walked, chatted with pretty much strangers in a small group, with background laughter and chatter — even standing in full sun after chatting on the street corner as we left the coffee shop… and because I’m a bit of an optimist at times, on my way back home, I was passing my office that I hadn’t been to since last December and I had the brilliant idea to stop in to say hi. It was indeed lovely to see a few folks on a quiet Friday - again just chatting, but by the time I made it home, I started feeling light-headed, shallow breathing and tingly fingers (left hand mostly). Those are my signs. I still pushed myself to walk the dog out around the block, because well, he was begging, but it was a slow walk. I recharged with a nap — always setting an alarm so I don’t oversleep and mess with my night time sleep. Sometimes, even when my body is bone-tired and I’m on my bed, I toss and turn and my mind goes off with lists of things I should be doing, so I’ve found listening to meditational music quiets it down a bit to allow me to fall asleep.

Separate question and maybe a different thread: how many of you are back to work? I’m getting a sense that maybe I won’t be going back anytime soon… I have another stent for my giant Annie in November and know that my neurosurgeon will tell me another three month recovery, “Complete recovery” for the neurosurgeons seem to be the “physical” healing of the procedure, but the fatigue is indefinite…?

[Lele]

This is a good topic.
I’m new here but 2.5 years post rupture and still learning to live with this new me. I wasn’t expected to live at first, then after several attempts to wake me from a 2 month long coma and implantation of a cp shunt I finally woke and much to the surprise of everyone I didn’t have devastating disabilities . I feel I should be grateful that to the outsider I’m being told I don’t look as though I had a stroke and because of that they expect me to still be the me they knew. My deficits are hidden and I’m very aware of them.

My poor mental health is the worst part of this new life. I suffer more frequently from awful anxiety and depression. I’ve learnt a new symptom called ‘mental flooding’ which causes me to burn out. When this happens I start having more frequent ‘brain freezes’ and lost words, emotional reactions and sometimes outbursts to things that I never let bother me beforehand causing my bp to spike which isn’t a good thing for my new brain and the unruptured aneurysm still lingering.
I’ve realised I’m needing more time alone because socialising is exhausting.

Physically I can only cope with shorter bursts of activity and needing to rest more often.
My sleep is more disturbed with frequent wakening throughout the night. I’ve been using a weighted blanket. I don’t know the science behind it but it definitely helps me get back to sleep quickly when I do wake.
I’ve also found that I sleep better at night if I have an afternoon nap.
I don’t have the muscle strength I once had and ache a lot if I overdo something which isn’t much these days.
Sorry this was so long. I think I now need a rest .

[FinWhaleFan]

Thank you @Moltroub @Karla and @Lele!

I really appreciate you taking the time - AND the precious energy - to respond with such detail. I was anticipating very different responses since all our journeys are very different, but I was not anticipating such a wide variety of responses. Personally, I find it all fascinating that our “signs” are so different! I know that more study is needed, and in my wildest of fantasies, a researcher will find this informal polling via a doohickey (search, said to make you laugh @Moltroub ) and become inspired to better understand this topic!

Just in case you are interested, I had found two academic articles which I appreciate are right on target for me since I had a SAH, but I know it is not appropriate for everyone’s medical history. (Yup, more proof as to why we need more research on fatigue & aneurysms! ).

Prevalence and predictors of fatigue after aneurysmal subarachnoid hemorrhage

Fatigue After Aneurysmal Subarachnoid Hemorrhage: Clinical Characteristics and Associated Factors in Patients With Good Outcome

If anyone else wants to jump in to share the experience, please keep the descriptions coming.

Reading your replies also made me want to share the as I can readily identify with some things you have said, so specifically:

@Moltroub: So, you’ll be proud of me - somewhat! I have to be honest, and say that in my 1+ years post-SAH, I never heard of the hydrate, protein, rest mantra. However, after learning it from you (!!), it is slowly beginning to sink in (forgot the protein part on the day I posted this - ooops!)! Is there a specific recommendation as to how much hydration (water presumably?) and protein one should take in? Is it standardized across all people or is there a scale (i.e., short people like me may not need as much?) For hydration, if you have caffeinated drinks does it take away/add from the quantity? My tea drinking has shrunk dramatically post-SAH (as well as all the other fun beverages per my former neurologist ), but some days I really need that glass or two of caffeinated iced tea so just trying to understand recommended targets to shoot for.

Also @Moltroub, I completely get the easily distracted! I feel like I am constantly interrupting something that needs to get done to do something else “before I forget.” My home health aide - who I just adore - is constantly shaking her head at me, so I am trying to listen to her more when she tells me I should rest. Or she notices me yawning. (I can’t tell you how many times I interrupted myself before completing this section… )

@Karla. Wow! Your description of your day makes me exhausted! On a more serious note, I just LOVE your old iPhone analogy! That is a perfect way to describe what happens to us! With your permission I may just adopt it, too. [I have also used the spoon theory, as it is another great one too. I know that many folks here already know about it since I learned from all of you , but since we have so many wonderful new folks join us recently (welcome to the BA Family!), I included a link for them.)

@Karla - Honestly, you are the real reason I linked to those two studies above! The second link does talk about RTW as well, and found a very low proportion of SAHers returned to work. That’s one study, but more research is needed (IMH non-medical O), so who knows if these results are accurate, and may not apply to your individual experience!

Partly the reason I am so optimistic (as I am prone to be like you ) is this is my current scenario. I was terminated from my employer when I moved from short-term to long-term disability in 2023, so working on Me 2.0 now! After I have worked through my SAH, my hydrocephalus & VP shunt #1, my meningitis, and 4 months post VP shunt #2, I am starting to have conversations with my medical team about RTW (am I crazy to be thinking about this? Is this a good idea? How should I structure it? etc.). Preliminary learning from them is that I am not crazy, but lots of things need to be figured out first…

I completely agree with you re neurosurgeons; when I asked at my follow-up post VP shunt #2, they said we can write you a letter to RTW today. Which I appreciated! But, to your exact point, it seemed to me to only consider the physical aspect of my surgery and not me as a whole. Which is when I knew I needed to get back to a neurologist who has more of a picture of the whole brain (my former neurologist retired part-way through my care and the referred neurologist wanted me to follow-up with my neurosurgery team. Long story why, and I will spare the details, but I completely understand from his perspective; no offensive taken!) However, based on neurosurgery’s reply, I knew that I needed a neurologist back on the team to help with this next phase: enter in my new neurologist who referred me onto a new speech therapist (brain injury certified! ).)

I met with my new speech therapist this week who hopefully will be able to help with some of the cognitive issues I still have (memory, word recall/retrieval). As we were walking out, I mentioned fatigue, and she said that she can help with fatigue management as well (really?! First I have heard of an SLP who can do this!!). When I explained my question that I asked all of you, she said that she can help with symptom tracking/logging to help figure out early warning signs, so I will keep you all posted on what I learn about that, and if there are any tidbits I can share!

@Lele. Please do not apologize for writing so long (have you seen the ridiculously long posts I write? Always try to shorten, but I fail miserably! ) Honestly, I feel bad that it sapped so much of your energy to type all that of in, so I am especially grateful that you did!

You did make me smile when you referenced the weighted blanket though. Being in the northern hemisphere, we are just beginning to get glimpses of the fall approaching, and this past week we had some very atypical cooler temperatures (e.g., 53 degrees Fahrenheit or about 11 degrees Celsius). I was all excited as I finally pulled out the weighted blanket and was cozily wrapped up in it, not wanting to get up when I read your reply. I completely agree that it absolutely helps me to sleep better!

For both @Karla and @Lele - just in case of interest! With my fascination for all things with “neuro” or “brain” or “mind” catching my attention, I was in one of those discount grocery stores earlier this week and I saw a greatly reduced item called MindWaves Calming Colouring. So, it had to come on home with me (it was on sale! and a whale was on the cover ). They have various themed ones for sale on the web (oh, just found another one that sounds like it must come home too! ), but what I thought you might be curious about is included is an 8-page mindfulness guide by an Australian neuroscientist (Dr. Stan Rodski).

I found it odd at first, but before you start coloring you are supposed to do some exercises to stretch your brain-mind. I have only used it two nights so this is completely anecdotal, but I would color as the last thing I do while winding down, and between coloring and the melatonin, I think I am sleeping both longer and deeper. Time will tell though.

O.k., I am yawning lots and the fur baby needs some attention, so I am trying to cut myself off. Wishing you all much rest and

Fin Whale Fan

[Moltroub]

When I spent my 26 days in spa treatment (NSICU) they threatened me with a feeding tube! They called BH explaining the need for the tube - I don’t eat when I don’t feel well.BH said eat or I’ll give them permission. What the heck!?! So I didn’t know what to eat though the menu was good, just longish. They sent a dietician/nutrionist student or maybe she was already a RDN, my cousin is one…I was told I have to eat minimum 90 gram of protein a day, she ordered protein ice cream and I loved it. I could eat 3-5 a day! My cousin the RDN also said 90 gms a day by the way.

Once I got home, we looked at getting that same ice cream, they make it in GA but the cost of shipping it to our home was outrageous in price, so we took a que from friends who just had gastric bypass surgery and started protein drinks, I added protein bars. Then I added to my choices protein yogurt, I really like the Oikos and buy it at Sam’s. I just add granola because I’m a texture eater, I like crunchy foods. Not big into peas and Lima beans that smoosh in my mouth🤢

The US says 90 gms for a person, the WHO says 120 gms last I looked. I try for the 90 and anything else is great for me. Days I have to think more or I’m physically busy, I need more protein. If I’m experiencing any of my symptoms and realize it, I stop, drink some water, rest (couch potato time) and grab a protein drink or yogurt, drink more water. I looked today and apparently there’s a new suggestion. I guess from all those people doing protein only diets, not sure. Here’s what I found When it comes to protein, how much is too much? - Harvard Health. And this https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf because of this USDA MyPlate Nutrition Information for Adults because of this How Much Protein Should I Eat?. My brain is on information overload and I can’t really figure out what they’re saying​:crazy_face:. I think I need a RDN to just tell me in simple language.

For hydration, follow the 8 glasses of water rule. Watch the color of your urine it’s a great tell if you’ve hydrated enough, dependent on medicine etc. I also know I’m not hydrated enough if my lips are really chapped. I love water, if I get tired of it, I just add some flavoring like lemon or some vinegars, I especially like the coconut and pineapple mix. I’ve found vinegar to be helpful to me in the hot, humid months. I just use a few drops. This says more but pay special attention to the paragraph on coffee and tea👏 Water – The Nutrition Source

I’m a hot tea drinker. I need to have that first cup of hot tea every morning. It’s a habit I e had for around 55 years I think. My Grandma started me on it and it has to be Lipton. I drink various other teas but that’s my daily start. Then I help BH drink the pot of coffee. If I’m out of sorts, I drink a cup of hot tea usually decaffeinated especially after 2:00 pm. My Neurosurgeon said I could drink alcohol on occasion and not more than one glass. I will have a glass of wine, bottle of beer or an alcoholic drink on rare occasions. I’m just not a big drinker. I do like an Irish Coffee… When I go to the doc and get asked how much I drink, I have to study on it for a long time. Apparently it’s not enough to count me as a drinker on their forms. I told one young man that was getting frustrated that I’d start putting it in my calendar along with the falls I take.

In the South, sweet tea is more sugar than anything else, I can’t stand it despite living here since the late ‘80’s. I always get it cut. I’d like it cut ⅞ to an ⅛ but that confuses folks so I just say 50/50 and take my chances. I swear they put 5 pounds of sugar in a gallon of tea. BH says it’s more like a pound…

[FinWhaleFan]

Oh @Moltroub! You so make me smile, and I am so grateful you are here!

First, thanks for the advice re nutrition. I was imagining that I need to overcompensate because of the brain injury, but it sounds like just following the US (since this is where we are) Recommended Daily Allowance will cover it. (Um, why, yes, however did you know I have been accused many times of overthinking things… ) I will pay more attention to ensure I am meeting the protein requirements from the US RDA for the MIND diet recipes I chose … especially since I was busted twice in the past year plus for being protein-deficient (darn ol’ bloodwork gave me away! )

Like you, I had a nutritionist come and give me a chat about getting more protein into my life when I was in the hospital. Alas, I did not have the option of having protein ice cream, or I definitely would have selected that! [Note to self, next time, go to a hospital closer to Georgia … ] At first they had me try the most popularly pushed protein shakes, but I was not a fan (too artificial for my taste). Finally, they introduced me to Carnation Breakfast Shakes so that is now part of my monthly Subscribe & Save bundle. So much better than the others, and it is definitely becoming one of the first things I grab if I feel I need a shot of energy!

I get the texture issue, as I have always been a texture eater as well: no slimy foods e-v-e-r! Even as a baby, I refused to eat baby food, so my diet was bananas, applesauce, and hot dogs evidently. Lima beans are just gross, I completely agree!! Cottage cheese, PB and protein graham crackers are some of my other protein quick go-tos for the moment, but will look around to see what else I can find, especially with an eye to protein bars!

My former neurologist reamed me out when she heard I had some alcohol (Prosecco) when I had company over last fall. REAMED. It was so bad that my family member who was with me also has given up drinking after hearing her speech. I came to the realization that so many people had fought so hard to get me to where I was, I couldn’t undo all they had done. So, I do without these days, and it is pretty much tea, water, and the occasional mocktail instead. And my breakfast shakes of course!

I went to both my undergraduate and graduate school in the South, so I completely understand about Sweet Tea. I have a major sweet tooth, but it is WAY too sweet for me too! I can hardly believe it but over the past few years, I have worked into being a no sweetened tea person at all - life takes you around some strange corners! (Admittedly I am cheating right now because this Hibiscus Tea Lime “Sangria” mocktail, I am drinking has fruit in it, so it isn’t like there is no sugar at all … )

Sending you lots of protein ice cream and “Northern” tea - virtual, alas!

[Karla]

Thanks for your response @FinWhaleFan — a lot to digest - I read it right before bed, so didn’t have battery life to respond (or as I can now relate to your link, no more spoons). We were away this weekend in PA and guess who was pushing limits and “overdoing” it? Woke up with a headache this morning and completely exhausted (minus 5-10 spoons today for this weekend!). Headache would be another sign for when I’ve really gone too far. And if easier than the spoon theory, you absolutely can use the iPhone analogy — I still prefer it over the spoon theory, as it’s a bit more unpredictable — eg. some days taking a walk with the dog is refreshing, some days I’m dragging along, being pulled by my dog like a 90 y.o. with arthritis. All to say, I can’t predetermine how many spoons I would allot for walking the dog. I suppose it works over time and much logging.

[quote=“FinWhaleFan, post:5, topic:18745”]
@Karla - Honestly, you are the real reason I linked to those two studies above!
[/quote] THANK YOU — those are fantastic references and I would be lying if I said I understood everything😂. The putting on weight thing was also a revelation - 15 lbs appeared overnight and I was eating pretty healthily! I thought it was the new beta blockers that I started back in April or so… maybe it is, but who knows? It also coincided with my 50th bday, so there’s that and all its wonderful peri changes too! I’m not too stressed about the weight though, I joke that I’m a little thicker, but alive!

[quote=“FinWhaleFan, post:5, topic:18745”]
I was terminated from my employer when I moved from short-term to long-term disability in 2023, so working on Me 2.0 now!
[/quote] — so upon termination, does long term disability continue…? I assume so…? I am still “inactive” but “employed” at my old employer and they reassure me that I can return when I am ready. My biggest concern is being able to do anything at all after the work day — would work take my battery to 2% and then my family gets a listless mom/wife that is a shell of a person? I should note that I worked full time with three kids that includes twins, and staying up after kids’ bedtime until midnight for many years, so not afraid of work (oh wait, is this why I had high BP and an ensuing aSAH?)…
I have to say that I am quite impressed that you are considering trying to RTW with the list of procedures you have had, but only you would know if you are able and ready.

[quote=“FinWhaleFan, post:5, topic:18745”]
The second link does talk about RTW as well, and found a very low proportion of SAHers returned to work
[/quote] This is very interesting indeed. Personally, I will have to evaluate three months after my next stent in November.

Thanks for the colouring recommendation — I am actually actively trying to get some painting going, but I feel like I keep getting distracted. I started some watercolouring over the weekend, and I do find it calming. I like your idea of doing it before bedtime though - I will try that!

I am eager to hear what your speech therapist says about managing fatigue… and memory/word recall. When I went to the office last week, I literally couldn’t recall a co-worker’s name that I had known for years…

Anyways, thanks for starting this conversation.

[Moltroub]

I tried numerous protein drinks and decided to stay away from the cardboard ones when I looked inside it I like Fair Life, chocolate of course🤣. I didn’t even know Carnation made anything other than instant breakfast drinks! And they have one of my favorite cookies, I may have to try it! My family always made sun tea in CA, no sugar needed! We tried to make it here but maybe it’s the water, although LA County had some nasty water. It’s not as good although I do like it when I use hibiscus or jasmine tea, go figure.

Here’s something else to make you chuckle - when I had to have some sort of upper GI test, the directions said no sugar, so I used honey. BH and I got into a debate about it. I insisted honey was not sugar it was honey. We drove the hour to get my test and guess who wasn’t allowed to take it? Yes I argued with them as to the directions pointing out it didn’t say no honey nor does it say artificial sweeteners. They sent the instructions to my house for the rescheduled exam and guess what they added?

@Karla when I exhausted all my benefits - comp, vacation, sick leave, I went to short term disability. There was a guy who called about LTD and dumb me said I could drive the short distance to PT and my parents both less than a mile. He tried his darnedest to get me to retract it and all I could say is “I no lie”. I didn’t qualify and everything stopped. Dumb move, but I didn’t understand innuendos and still don’t anymore, so there’s that. It took about two years to get my disability from SS. Which was a headache unto itself. I did get my State disability a bit sooner and that helped. I don’t know how people make it on one small disability check. COLA doesn’t even cover what actual increases are, I guess they never have. I’m blessed BH is in corporate America and not a helping field​:rofl: Fingers crossed on a good eval!

[FinWhaleFan]

@Karla - :

I get the overdoing it thing. I was good over the weekend, but the past 2 days were overdoing it for me. Hoping you had a fun trip to PA, and waving hi (belatedly) from across the river!

Like you, I am getting ready to shut it down for the day, but am hoping that will inspire me to be more brief - fingers crossed!

All good, but one of the reasons why I overdid it today, is that my speech therapist had an unexpected opening, so I completed my homework quickly, and met with her. So far, I think she is completely worth it though!

In terms of fatigue management, we prepped for next week’s homework; essentially I will be logging my battery life each day with time; task; energy/symptom being the primary data points. Of course, the goal is to see if we can find any patterns from the data as to what drains the battery life. She asked me if I knew the spoon theory, and I affirmed I did, but I also shared your old iPhone analogy too. I do think the iPhone analogy more accurately captures your exact point: without data, it seems so random why activity X can be invigorating one day and completely draining another. You are spot on - both about that and that being alive is a gift despite the price we may have to pay!

In terms of the coloring, that in and of itself I find helpful. What I did not highlight is - that as odd as it sounded to me at first - you should 8 exercises before coloring (essentially stretching certain parts of the body in coordination with deep breathing). The first time, I thought it is really weird to do this, but then I noticed I was relaxing more and how tense I had been. I still need to figure out if this is a trend or just a coincidence though!

In terms of long-term disability (LTD), yes, that is correct. Since I am still currently on private LTD (versus a governmental program), everything mostly stayed the same. At least for now, but we’ll see if/what changes may happen. I admittedly have a MUCH quieter home life than you do, so you have very valid concerns (IMHO) about being able to be able to be there for your family as a wife and mother - much less yourself!

Will let you know if we get any interesting clues once the data is in!

[Karla]

I find it ironic that since you started this thread, as of yesterday, I think I really passed my “overdoing it” point… with an activity that I thought would be fun and helpful in feeling “normal” and keeping me from going down the “poor-me-one” at home spiral. I agreed to have lunch with two old friends (kid’s elementary school mom-friends), who have both separately been supportive during my health journey – they are both very “chatty” people, which again, is usually fun when in the context having lunch and catching up. What I did not anticipate, was that the constant chatting and laughter would actually get to me subconsciously (not at the time)… and we also sat outside near a busy intersection where there were constantly buses, trucks, occasional sirens and just traffic sounds. We were out there for a couple hours – it was also pretty warm. I came home and had to pop a couple Tylenol. Took a nap and still woke up with a headache. More Tylenol, and just light-headedness. Made dinner for the family and watched a few episodes of a series we’ve been watching. More Tylenol needed before bed (trying to keep it 6 hrs apart). I woke up with intense pounding around 3 am and took another dose. All of this to revisit the whole iPhone battery analogy @FinWhaleFan where it’s taking me some time to figure out how much energy is expended on certain activities, and what the repercussions are (this is the first time this has happened since my last procedure) – I am still well within my 3-mth recovery period designated by my doc from my Flow diverter July 19th, so maybe it improves with time…? I’m trying to write down signs in my daily Journal (an app on my phone) – haven’t been consistent, but I do when I have days like yesterday. If you have it easily cut and pastable, would you mind sharing the 8 exercises to help wind you down? I find myself in front of my easel and not able to start.

As for my LTD, I so happened to be signed up for it privately as well through my job, so as far as I know, I’m covered as long as the doc “signs off” that I need it. @Moltroub I’ll certainly be careful about what I say to them.

[FinWhaleFan]

@Karla -

Seems like you have me figured out already!

I just to share information, so am happy to include further details! (I was balancing more information v. a long message, but am so glad you asked.)

These exercises were provided by Dr. Stan Rodski, an Australian cognitive neuroscientist (bio).

According to him, “neuroscience shows that specific types of stretching, combined with breathing, are also wonderful for mental functioning and, in particular, de-stressing and relaxing.” @Moltroub will also like the fact that he encourages listening to music as well while coloring (!), and in particular, Soundscience, an audio stream he developed. (You can find a link at his page above ($).) There was supposed to be a free 12-minute audio for me to stream while coloring, but I haven’t found it just yet.

Now, onto what you really want!

Exercise 1

Take a deep breath in through your nose, while tensing your leg muscles by crossing your legs at the ankles. Press down with your upper leg, while trying to lift the lower leg. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 2

Take a deep breath in through your nose. Put your palms together in your lap and press down with the palm of the top hand while trying to push up your lower hand. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 3

Take a deep breath in through your nose and place your hands under your thighs and try to lift them up. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 4

Take a deep breath in through your nose and place your hands under the sides of the chair, pulling them against the underside of the chair. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 5

Take a deep breath in through your nose and grasp your hands together behind your chair. Try to pull your hands apart while simultaneously pushing them against the back of the chair. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 6

Take a deep breath in through your nose, keep both feet flat on the floor and drop your head towards your knees. Let your arms dangle freely. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 7

Take a deep breath in through your nose and shrug your shoulders. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Exercise 8

Stand up. Take a deep breath in through your nose, tilt your head backwards and throw out your arms as if you are trying to touch the ceiling. Hold for a count of 3 and then relax and breathe out through your mouth until your lungs are empty. Repeat 3 times.

Dr. Rodski states that these can be used any time one is stressed, anxious or can’t sleep.

Now I am going to be super curious to learn what happens with your artwork after trying them out!

Kimoy, I hope you have a much easier day tomorrow, and can find some space and quiet AND some fun that you need!

[Karla]

Awesome - thanks for those exercises @FinWhaleFan , it’s relaxing even to read . I will be trying them out and will update!

[FinWhaleFan]

Hi @Karla -

It has been a little bit, so I wanted to give a brief update of where I am with my SLP and managing fatigue.

For about 8 days I had to track every time I switched a task, and what that did to my battery life (e.g., cook dinner v. read v. do online stuff, etc.).

After showing her my logs, I then had to note those tasks I considered to be restful. She took one look at them, and said that only a few of them were actually restful! I feel so silly saying this, but everything I previously considered to be relaxing is NOT relaxing!

The good news is that some of the tasks I might do when I first get up, or before going to sleep were restful items (e.g., meditation/mindfulness; coloring). She also suggested yoga; I had dabbled in it some beforehand, but am trying to be more intentional with it now.

In short, I am switching some of these more relaxing tasks in the middle of the day or when I need a boost of energy (as well as hydrate, rest and protein, @Moltroub)! I then tracked it for a few more days, and it seemed to be of help, so currently I am leaning into these, but also trying to figure out what else I can do for boosts in the day…

FWIW, in terms of yoga, she recommended Yoga with Adriene. I am probably about the last person in the world who had not heard of her, but she posts free videos on YouTube, and I just found one that is Yoga for Brain Power. It definitely gave me a boost for a little bit, so will be curious to see if it continues over time. [Starting to fade as I probably had too much screen time…]

Hope this helps some!

[R1ck]

It took me 10-11 months to return to work, but on a part time basis. I work four days a week, five hours a day. Monday Tuesday Thursday and Friday with Wednesday off. I found the break in the middle of the week to be good. I am doing a different job with the same company. It’s also seasonal so I had break during the holidays and I am just wrapping up my summer break. It’s good it’s not all year round. So I work about three months on this schedule and then have a break. My dr has told me to stay on this schedule as it is working for me. I also like I don’t deal with clients and people see my work before it comes to me and after I get it done so there are checks and balances so if I miss something or have a question I can pass it along to someone else. Also I don’t get phone calls or have to deal with tight deadlines. I think all this helps me as I can’t really multitask or handle pressure like I used to, or control a group of people at any size.
Lots have changed for me.
Good luck and by the way, try to get social security disability. Find a lawyer especially if you go back to work. You can work part time. I’ve been denied twice but we are still working on the case

[R1ck]

Good useful links! Thank you

[Moltroub]

I’m laughing, I’ve never heard of her either so count me in that few!

[FinWhaleFan]

Well, then, @Moltroub , I am honored to be in such good company!

She has LOTS of them. I also found one for the nervous system (also helpful!), and there are also lots for neck, shoulders, lower back, or wherever your target area is! All of the ones I have tried so far are great, so definitely worth checking out to see if it works for you.

P.S. I also did a search for “brain yoga” in YouTube, and there seem to be a ton out there. Have not tried any others though …

[Moltroub]

I started with Tai Chi in a chair along with a woman in her late 80’s. She was great support when I fell a few times due to balance issues. I haven’t ventured to yoga, I guess that’s next. But first the ortho appointment

[Karla]

Thanks for sharing that update @FinWhaleFan! Yeah, I haven’t checked in on here for a while as well… good reminder to do yoga! I actually used to do these 5-15 min minute yoga exercises on Asana Rebel (app) maybe twice a week in my pre-aSAH life – enough to keep myself limber. A few months ago, after my second procedure, I had mentioned doing a bit of gentle yoga/stretches to my neurologist neighbor friend in passing and he kind of gave me a side eye, “I hope you’re not doing down-dogs…?” Anyway, always good to double check with your neuro doc on “good” positions – that hang-over-your-knees stretch in the video you shared gave me a little anxiety. I feel like we (at least speaking for myself) live in this low-key fear of triggering something.

I have to do better “logging” – I’ve been trying to keep a “Journal” on my phone (there was an app already on my phone). I have been painting watercolor though and wish I could say it was because I was doing more of those breathing exercises. I got a little motivation to submit for a small exhibition, but I still need to get “selected.”

I have had a couple “cry” days recently… I had the brilliant and stubborn idea of going to Costco last week (first time since my SAH…) after a coffee with an old friend/colleague where I shared my SAH story - the nutshell version… I think when I casually share my story, it brings me back to the experience emotionally… so anyway, I left and my Costco plan of attack to avoid fatigue was to get one of those motorized scooters for disabled folks, but they only had two in the entire store and after they paged and waiting a while for one, I decided to brave it just walking. I definitely knew it was a terrible idea and weeped a bit as I grabbed a cart (but I really wanted a few things from Costco!). I got through the store okay and slowly, but the fatigue was setting in fast. By the time I got to the cashier, I squatted on the floor behind my cart and the cashier asked if I was okay and I almost started crying. I got through the exit where they check your receipt, I bee-lined to a bench and started weeping again… I think from exhaustion, or maybe recounting my story earlier, or both? Anyway, there is no question to this story, but definitely an example of fatigue and pushing oneself too much? Sometimes the pushing too much is based on simple things that make you feel “normal” again I suppose, but as they say, this is a “new” normal.