ALS and Wellness Blog

I have an imaginary toolkit filled with a variety of stress-reduction strategies to help me when life’s speed bumps appear. Living with ALS is stressful enough, but add in TV news, social media, and other minor dramas, and I can quickly feel overwhelmed.

In addition, I was bored with my current anti-stress tactics (suggestions for you at the end of this post), so I added a new strategy to my kit. It smooths out my day and is easy to use — as simple as drawing dots on a piece of paper.

I first learned about this method years ago in the stress-reduction classes we offered at the hospital-based wellness center where I worked. The technique was created by Laurel Mellin, PhD, and I’ve adapted it to meet my current needs.

First, I need to explain why this strategy is useful. It aims to counteract our tendency to live with our minds on autopilot.

For example, back when I used to drive a car (something I’ve had to give up due to my ALS symptoms), there were times when I’d arrive at my destination but couldn’t remember the drive itself.

We all do it

I’d get behind the wheel, start my journey, and become lost in thought. Stop signs, turns, and merging into traffic were all accomplished safely, but not with my direct attention. I was driving with my mind on autopilot.

Occasionally, my mind would jerk back into the present moment, and I’d glance at the speedometer and realize I was driving too slowly or inching past the speed limit. Making a quick adjustment, I’d drive on.

I think of this new strategy as my personal speedometer. It’s visual feedback that lets me know I’m inching into the “stress zone.”

A quick “how to”

Halfway down a sheet of paper, I draw a horizontal line from one side to the other. The line represents my body-mind feelings.
The space above the line represents feelings of stress and being overly stimulated or tense.
Below the line represents feeling sad, tired, or burned out. The line is neutral territory: feeling relaxed, calm, and good.
The line also signifies one day: The left side is morning, and the right side is night.

Give it a try

If you are ready for a practice run, think about yesterday.

Put a dot on the left side of the paper representing how you felt when you woke up. Is the dot on the line, above it, or below it? Then think about how you felt later in the morning and add another dot. Think about later in the day, in the evening, and finally, how you felt at bedtime.

Take a good look at the paper. It’s normal to have gentle high and low points throughout the day, but if you see that the dots are in the shape of a large valley below the line, it may be a sign that you’re experiencing burnout or too much stress. If there’s a large mountain above the line, it’s time to talk to your caregiver, a family member, or a friend. (My tips are at the end of this post)

A daily check-in

Now you’re ready to use the technique like I do: in my head while going through my day. Every two hours or so, I stop and think about how I feel at that moment. I visualize the paper and add a dot above, below, or on the line.

The point of this exercise is to monitor body-mind feelings and be able to catch potential stressors early on. Every few hours, I ask myself how I feel and if needed, I take time to adjust my mind, my body, or the situation.

I urge you to try my new strategy. It’s a great self-care technique for both ALS patients and their caregivers. And it’s one more way we can learn how to live well with ALS.

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FOR MORE ON THIS TOPIC, I SUGGEST THESE POSTS

ALS Stress Management Made Easy

How I Avoid the Sticky Points in My Day

How to Focus & Pay Attention: Mindfulness for pALS & cALS

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