Why a break is never a waste of time! The Rutgers's Business school found in an analysis of research on leisure that those who felt leisure was a waste of time had higher levels of depression, anxiety, and stress than those who placed value on those pursuits.  Article is here.   The pandemic has reduced people's sense of control and increased depression (already elevated in folks after ABI). I think that many things we used to do for leisure were eliminated or changed in the pandemic.  I'll add that layer for folks with a brain injury, they types of leisure that you enjoyed before may have also changed.     How to find leisure breaks in your day… Know the benefits! Benefits of leisure: -reduced stress -reduced depression -lower cortisol -lower anxiety -increased productivity   Types of leisure: -Fandom!  Are you a fan of a sport, show, book series, band, type of music, craft, etc?  For me my serious fandom resulted in becoming a Zumba instructor and even going to a Zumba convention with thousands of others (pre-pandemic).  It was seriously SO much fun and I felt on top of the world.     My family also loves to travel, think and plan about trips.  This was put on serious hold in the pandemic, but we took an epic trip to Yosemite this past summer.     Recently, I enjoyed watching the Australian Open (serious tennis fan here!!) I know I have several Australian listeners so shout out to Australia on their big wins with Ash Barty and in mens doubles.  Of course, I had a serious fan moment when Raphael Nadal won his 21st major title.  I was seriously happy for him! I took note of my feelings as I knew I'd be talking about it on the podcast!    In what ways can you engage in “serious leisure” by leaning into your fandom?   Remember research indicates that you should NOT feel guilty about the time it takes to engage in that activity!    Takeaway #1 We are likely not taking the breaks that we need. In fact, most likely in the pandemic you're working more.     Takeaway #2 Taking a break to do a leisure activity like watching a favorite TV series or book has wonderful mental and physical health benefits.  Can you do something with someone you love or find ways for movement through leisure. If so double win!   Takeaway #3 Allowing yourself to enjoy leisure vs. feeling guilty about the time you take ensures you get the most benefits from the activity.  Taking a break is never a waste of time!    Join my newsletter

Concussion and nutrition is a hot topic! But does it need to be? My guest Krystal talks about her role as a nutritionist and her concussion recovery. We talk briefly about the HUGE topic of intuitive eating and brain injury.  She found that people were often on restrictive diets, supplements, and tracking when they were struggling with their recovery.  She found that no one was offering more of an intuitive approach to eating after a brain injury.   Things we discussed:  Intuitive eating discusses 10 principles, here’s a link to the principles from the founders of this approach. https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ We talked about “bad” foods after brain injury and how diet culture influences this belief. Diet culture is pervasive. Foods are labeled as villains.   Krystal says that she has seen many times that clients will say that they can not eat many foods. She helps them understand a different perspective on their recovery and the role of food.  She talks about clients fearing food because it may “hurt” them.  Not eating or getting enough energy contributes to inflammation and stress.   First and foremost we need to eat!! We are literally adding fuel to the stress fire!  Takeaways Takeaway #1 Routine! The brain and body love routine. Get your three square meals a day. It’s a great place to start!   Takeaway #2 Think about what to add vs. what to cut out. Figure out what you like to eat and how easy that would be to add in to your day.  Take away #3 How can food be healing in more ways than one? Think about making a family recipe, enjoy some time of rest/calm, or spend time with loved ones.    Takeaway #4 Routinely have laughter in your day. Krystal loves to find ways to laugh and encourages this for others.  More From Krystal https://kjmnutrition.com/ More from Jen Newsletter and podcast updates

It's just me on the podcast today! I'll be sharing my favorite tips on grounding skills. I hope to incorporate these at least once a month to give you manageable (short) nuggets of information on your brain injury or concussion journey. This week, we are talking about all things grounding skills. Which is something we all know how to do!   We'll talk about how to incorporate it into your life. Here's my pdf on this episode:  My Free Grounding Guide

During this conversation, Bella Paige talks about the reasons she started her own podcast The Post Concussion Podcast.  She discusses the importance of mental health in concussion recovery and her journey leaving the sport of horse riding. She discussed feelings of depression when she had to give up her sport.  She discusses the grief of seeing other people carry on with their lives and she felt that her social life really struggles. She discussed needing to move home because she needed more support. Nothing seemed to work to improve her symptoms and did not tell people about her mental health symptoms.    Meet Bella:  Bella is a concussion survivor and host of the Post-Concussion Podcast where she has over 50 podcast episodes waiting for you. Be sure to check it out on postconcussioninc.com. Bella offers her story of hope and insights into how she was able to cope with the mental health symptoms related to her brain injury.    Things we discussed:  Having headaches and struggling with pain after her brain injury. She said that she often lied to her doctors and said “I’m doing great”, when she wasn’t.  She discussed difficulty with physical pain where she struggled to cope.   She discussed that she had a hard time with being told that she could no longer ride horses again after brain injury.   We talk about triggers or in Bella’s words signals  when things are going wrong (for Bella that was running). She says she struggled with how to “turn off” her bad thoughts Bella said she struggled with feeling numb for quite some time and struggled with feeling gratitude or meaning.  She talks about the role of psychotherapy. She says that it saved her life and helped her find tools that assisted her in helping her feel better.  She indicated that she liked that her therapist gave her exercises for grounding and slowing her thoughts down.  Even with great access to healthcare, Bella struggled to get the help she needed.  She recommends that family members still hang around and stay engaged with the survivor.   Finding a good fit with your therapist is very important, keep trying!  “There is more to your life than a sport” --it can be hard, but there are other things that are important.  Takeaways   Ta

During this conversation, Seth talked about his experiences with brain cancer.  It started with horrible headaches and a cascade of appointments. We talk about the difficulties he discovered as he first faced a brain tumor in 1997 when he was 19 years old. He talks about what it was like for the tumor to come back at a different phase of his life. It was a wonderfully inspiring discussion that included the intersections of faith, struggle, and hopefulness.      Meet Seth:  Seth is the executive pastor at Pathway Vineyard Church (which is where I (Jen)) attend!  I’ve heard his brain injury story on Sundays on various occasions while in church. He is an inspirational survivor and pastor, husband, and father in my community. He shares his journey with recovery from a brain tumor and other medical complications.    Things we discussed:  Seth lost his eyesight initially and he had surgery and then he largely felt better after his first surgery.  He talked about being a brain cancer survivor and what this meant for him.   He discussed the emotional side of things and what that meant for him and felt happy that he was over the surgery and moved on with his life.  He found out after six years of his original surgery that his tumor had returned.  But didn’t have the same symptoms as he had before (headaches, visual impairment). After the second surgery he was unable to have children due to the changes in his brain.   He took steroid injections for 10 months to try to have children.  170 shots later, he and his wife were pregnant with their first child.  He then discussed more complications and the redevelopment of a tumor.  Afterwards he went on an “I can see tour” which included a trip to the field of dreams. He talked about how he and his wife wanted a second child, he took over 300 more injections, and talked about his now 11 year old child! He talks about a brain tumor support group.  He is 15 years out from his last treatment for his brain tumor.  He discussed the change in identity after his first treatment with brain cancer.   He gives appreciation to his wife for her encouragement throughout his life.    Takeaways   Takeaway #1 You’ve got to be your best advocate.  You have to make sure that you make that call. Bug a receptionist. Make things happen!  Takeaway #2

During this conversation, Julie talks about the shame after a brain injury. She discusses one of the most difficult memories after her stroke.  She’ll explain strategies that worked for her to manage depression after a brain injury.     Meet Julie:    Julie Kuch is a life coach for people with brain injuries. She has helped hundreds of people around the globe live happier, more joyful lives after their brain injury. She has also experienced brain injuries of her own. In 2009 she had a stroke and in 2020 she had a concussion. Knowing firsthand how it feels to live with the TBI has helped her tremendously in reaching her clients. She is a mother to five amazing kids, and a wife to a super rad husband. She loves running and doughnuts but not necessarily in that order. But …..not against it either.    Things we discussed:  Depression is normal but not often recognized How discovering depression symptoms was difficult due to not having any previous symptoms in the past.   Here is a link to a depression screener if you think you may struggle with depression https://screening.mhanational.org/screening-tools/depression/ Links for depression support https://screening.mhanational.org/get-help/   Takeaways   Takeaway #1   You are your best advocate.  Your doctors and others in your life may have different ideas. If something feels off, continue to pursue what feels right.    Takeaway #2   Sleep is essential! Julie discusses a digital sunset.  Her routine is taking a bath and using bath salts to settle her brain and body for sleep. She also discussed a cool room, etc.     More From Julie   Julie Kuch Coaching   More from Jen   Calming the Storm:  a 6 week intensive group coaching program focusing on reducing overwhelm, understanding big emotions after injury, and learning so great hacks for brain injury.

During this conversation, Melissa and I talk about mental health and concussion. She shares her insights about concussion recovery and mental health. She is such a wonderful resource for concussion information and hope! There’s always something that you can do according to this brain expert.    Meet Melissa:  Melissa Biscardi is a Registered Nurse and osteopathic therapist. She calls herself a brain crusader. Her practice and research focuses on concussion treatment and brain optimization.  She is the founder of Concussion Rehab Lab and Brain Tool Kit Concussion Rehab Lab is her clinic space for patients and an online group for clinicians who want to learn more about concussion management from a non pharmacological approach. The Brain tool kit is an affordable, easy to use app that patients can use on their own or with a clinician for eye exercises, concentration, memory and word recall.   Things we discussed:  The importance of finding a functional neurology specialist. Melissa says that her intake is 4 pages long!  She finds that a detailed assessment on each system of the body is essential in order to assist in finding solutions to your symptoms.  We talk about pillars such as sleep, nutrition, and mental health.  These are the foundations of the house for recovery.  There is always room for improvement! You can always get it in a better direction.  We talk about mental health and trauma and how this may impact your symptoms.  She discusses concussion subtypes, Melissa added that 30% of people have affective symptoms (mental health) after a concussion.  We talk about the importance of hope in brain injury.   Melissa asks me a lot of the mental health symptoms that I see.  She says that our thoughts can help us achieve whatever we can imagine.    Takeaways   Takeaway #1   Make sure that you are laying the foundation for recovery. Make sure that you are getting rest and the body knows how to rest. Cells need nutrients, oxygen, stimulation, and rest.  Go for walks, stay in nature, and support your mental health.  She recommends yoga nidra (meditation).  Takeaway #2 Work with someone who will work with you on your path.  See someone right away! We used to think you had to rest, but it’s safe to ride a bike or walk after 48 hours.  Early intervention is associated with faster recovery.  If you are intolerant with exercise it gives more information about being str

This was such a rich conversation about the story of brain injury. Lethan says don’t get stuck on a plan.  He says he was stuck initially on being an actor, which changed after his injury. When he didn’t feel the same drive, he felt lost. When he realized he didn’t have to do those things, he started to enjoy his life.  He talked about how he is enjoying his international life that would have never happened without going through his injury.  Lethan Candlish is an author, educator, inspirational storyteller, and brain injury survivor.  As his graduate thesis project in Storytelling, Lethan researched, composed and performed Who Am I, Again?, a storytelling piece that has been shared throughout the US and is praised for its candidly honest language.  Most recently, Lethan published his acclaimed book, Who Am I, Now? Using storytelling to Accept and Appreciate self-identity after TBI.  He is currently studying the best way to use storytelling as a tool in recovery with rehabilitation academics in New Zealand and Australia.   Tips for Recovery Tip #1: Just start talking about your story. Talk with people that are closest to you. Lethan says this is vulnerable, but necessary from his perspective.  Tip #2 Keep a  journal-put your story in order to make it relatable to other people. Spend time to compose a story of your brain injury. Lethan composed an actual story of his event and found it very helpful for him. It helps when you are ready to tell your story to others.  Tip #3 Find a safe place to tell your story, such as friends, family, or a support group. Find other survivors to share your story. A survivor group is a great idea.  More from Lethan Candlish lethancandlish.com Who Am I, Now? Using storytelling to Accept and Appreciate self-identity after TBI More from Jen tbitherapist.com

Episode #2: Worklife Balance and Brain Injury with Joe Sanoch. During this conversation, Joe talks about his new book Thursday is the New Friday.  We talk about how to optimize your schedule and work less! Most importantly, we discuss how our expectations of our ability to work more hours or do more things doesn’t make us more productive or achieve more, even before a brain injury or the pandemic for that matter.    Meet Joe:    Joe Sanok is the author of Thursday is the New Friday: How to work fewer hours, make more money, and spend time doing what you want. It examines how the four-day workweek boosts creativity and productivity. Joe has been featured on Forbes, GOOD Magazine, and The Smart Passive Income Podcast. He is the host of the popular The Practice of the Practice Podcast, which is recognized as one of the Top 50 Podcasts worldwide with over 100,000 downloads each month. Bestselling authors, experts, scholars, and business leaders and innovators are featured and interviewed in the 550 plus podcasts he has done over the last six years.   Things we discussed:  How the 5 day workday is a somewhat new creation. The industrialist model tells us that productivity is best and anything that is “unproductive” should be cut out.  We don’t believe that people are machines anymore.  We know that people work differently.   That when we work 40 hours a week, we really aren’t productive.  After the 30 hour mark, we lose productivity.  We discuss the great resignation over the pandemic, where many of us are asking ourselves why we are working the way we are working.  Listen to what you need in your work life balance, homelife, and break the system!    Takeaways   Takeaway #1   Make hard and soft boundaries around your weekend.  What is one thing that you can do to bring yourself joy over the weekend? What is one thing that you can take away that is draining your energy?   Takeaway #2 We don’t do our best work when we are burned out or stressed out.  Bend the system until it breaks! Fight for your needs from your family, work place, etc. More From Joe Joe Sanok - Speaker, Author of Thursday is the New Friday, Business Consultant, Podcaster   More from Jen   www.tbitherapist.com

Today on the podcast, we talk about acceptance.  Carole talks about leading a good life and embracing her difficulties.  She talks about the value of support and focusing on what she can do vs. what she can’t do.  Meet Carole:  Before her brain injury, Carole Starr was self-employed as a corporate trainer. She was also a classical violinist and singer. In 1999, Carole was broadsided on the driver’s side by a vehicle going 50 mph, resulting in a brain injury.  Carole was unable to return to work or music and still lives with daily brain injury symptoms. One small step at a time, she’s reinvented herself. Carole is now a national keynote speaker, the author of the award-winning book To Root & To Rise: Accepting Brain Injury and the founder/facilitator of Brain Injury Voices, a nationally recognized survivor volunteer group.   Things we discussed:  Early in her recovery things that helped were focusing on what she could do even if that was paint by number for 10 minutes. Acknowledging that brain injuries suck! And then moving on after that.  Triggers are normal. Work on strategies when the triggers happen like Carole’s rebirth day! One routine that Carol does is put her rest times in her schedule.  She doesn’t fill up that time with other things.  There are signs when you are doing too many things, Carol knows when she is unable to cook meals.   Takeaway #1 Find something that you are good at! Find something that you can do.  Carole remembers that painting by number helped her feel joy and feel confident to do other things.    Takeaway #2 Find a community of survivors. There is such magic when we talk to one another.     Takeaway #3 Have strategies for when grief comes up. Even after 22 years Carole says that it still comes up.  In the beginning she describes her grief as a gaping hole, now it is smaller. She indicates that she honors her anniversary date of her brain injury by doing something new because she sees it as her “rebirth” day.  She notes how far  she has come!    More From Carole StarrSpeakerAuthor.com   More from Jen: tbitherapist.com