Table of Contents
1 Self-Management: What Is It and How Can You Do It? 1
How to Use This Book 2
What Is a Chronic Health Condition? 3
What Causes a Chronic Illness? 4
Different Conditions, Similar Symptoms 6
Understanding the Chronic Illness Path 6
What Is Self-Management? 8
What Are Self-Management Skills? 9
Using Self-Management Skills and Tools 13
Same Condition, Different Responses 14
Additional Important Points to Ponder 15
Chronic Conditions Self-Test 16
Self-Test Scoring Instructions 19
2 Becoming an Active Self-Manager 23
Self-Management Tasks and a Self-Management Plan 24
Solving Problems 25
Making Decisions: Weighing the Pros and Cons 27
Taking Action 29
Making Short-Term Plans: Action Planning 30
Making Midcourse Corrections (Back to Problem Solving) 33
Rewarding Yourself 34
The Self-Management Toolbox 35
My Action Plan 36
3 Finding Resources 37
Finding What You Need: Treasure Hunting 38
Resources for Resources 40
The Internet 42
4 Understanding and Managing Common Symptoms 45
Heart Disease, High Blood Pressure, and Stroke 46
Treating Heart Disease, High Blood Pressure, and Stroke 53
Self-Management Skills for Heart Disease, High Blood Pressure, and Stroke: Lifestyle Changes and Nondrug Treatments 55
Exercising with Heart Disease and Stroke 57
Chronic Lung Disease 59
Treating Chronic Lung Disease: Medications 63
Self-Management Skills for Chronic Lung Disease 66
Self-Monitoring Chronic Lung Disease 68
Exercising and Healthy Eating with Chronic Lung Disease 72
Chronic Arthritis and Osteoporosis 74
Treating Osteoarthritis 77
Treating Inflammatory and Crystalline Arthritis 79
Self-Management Skills for Chronic Arthritis 81
Understanding and Treating Osteoporosis 82
Exercising with Chronic Arthritis or Osteoporosis 83
5 Understanding and Managing Common Symptoms and Emotions 87
Dealing with Common Symptoms 88
Fatigue 90
Pain 92
Shortness of Breath 98
Sleep Problems 106
Depression 110
Anger 116
Stress 118
Memory Problems 123
Itching 123
Urinary Incontinence: Loss of Bladder Control 125
Oral Health Concerns 127
Appendix A A Word about Opioid Use 129
Suggested Further Reading 133
6 Using Your Mind to Manage Symptoms 135
Relaxation Techniques 137
Imagery 143
Distraction 148
Positive Thinking and Self-Talk 150
More Self-Management Tools to Shift Your Mind and Your Mood 156
Prayer and Spirituality 159
7 Being Physically Active 161
Becoming Healthier and Happier with Physical Activity 162
Problem Solving to Become More Active 163
Kinds of Exercise 164
What Exercise Can Do for You 165
Physical Activity Guidelines 165
Endurance Exercise 166
Putting Together Your Own Endurance Program 168
Choosing Your Endurance Exercise 169
Exercise Opportunities in Your Community 175
Your Exercise Program: Solving Possible Problems 176
8 Exercising to Make Life Easier 179
Becoming More Free and Safe with Physical Activity 180
Which Exercises Are Best for You? 181
General Exercise Suggestions 182
Neck Exercises 183
Hand and Wrist Exercises 184
Shoulder Exercises 185
Back and Abdominal Exercises 188
Hip and Leg Exercises 192
Ankle and Foot Exercises 196
Balance Exercises 197
Exercises for Your Whole Body 201
Checking Your Progress: Self-Tests 201
Making Your Exercise Program Work for You 203
Being an Exercise Self-Manager 203
9 Freedom and Safety 205
Understanding the Injury Cycle 206
Your Tools for Reducing Injury Risk 207
Exercising to Reduce Your Injury Risk 207
Using Good Body Mechanics 209
Becoming More Aware and Less Distracted 216
Using Assistive Technology to Make Activities Easier and Safer 217
Modifying Your Home and Surroundings 225
Seeking Guidance from Health Professionals 228
Pulling It All Together: Utilizing Your Tools to Reduce Risks 229
10 Healthy Eating 231
What Is Healthy Eating? 231
Guidelines for Healthy Eating 232
Knowing What and How Much to Eat 236
Eating for Specific Long-Term Conditions 249
Overweight and Healthy Eating 249
Heart Disease and Stroke and Healthy Eating 259
Lung Disease and Healthy Eating 260
Osteoporosis and Healthy Eating 260
Kidney Disease and Healthy Eating 261
Diabetes and Healthy Eating 262
More Tips for Healthy Eating 262
Appendix A Healthy Eating Plans for 1,600 and 2,000 Calories 266
Appendix B Food Groups for Meal Planning 267
11 Communicating with Family, Friends, and Health Care Providers 277
Expressing Your Feelings 278
Using "I" Messages 280
Lessening Conflict 282
Asking for Help 284
Saying No 285
Accepting Help 285
Listening 286
Getting More Information 286
Being Aware of Body Language and Conversational Styles 288
Communicating with Members of Your Health Care Team 289
Working with the Health Care System 294
12 Enjoying Sex and Intimacy 299
Common Concerns about Sex 300
Sensual Sex 302
Fantasy and Sensuality 302
Overcoming Symptoms during Sex 303
Sexual Positions 305
Sex and Intimacy: Special Considerations 305
13 Managing Your Treatment Decision and Medications 309
Evaluating Medical and Health Claims 310
Learning More about Treatments 311
A Few General Words About Medications 313
Using Mind Power: Expecting the Best 314
Taking Multiple Medications 315
Things You Need to Tell Your Doctor Before You Get Any Test, Treatment, or Procedure (Even If Your Doctor Doesn't Ask!) 316
Asking Questions Before You Get Tests, Treatments, Procedures, or Take New Medications 317
Managing Your Medications 320
Reading a Prescription Label 321
14 Managing Diabetes 327
What Is Diabetes? 327
Diabetes Self-Management 332
Observing Symptoms, Monitoring Your Blood Glucose (Blood Sugar) Level, and Taking Action 332
Healthy Eating 338
Being Physically Active 343
Managing Stress and Emotions 345
Managing Sick Days, Infections, and Other Illnesses 345
Preventing Diabetes Complications 347
Using Medications: Controlling Blood Glucose and Preventing Complications 351
Getting Necessary Tests, Exams, and Immunizations 352
Self-Management and Diabetes: Your Role Is Important 353
15 Working and Living with Chronic Conditions 355
Finding Work/Life Balance 357
Managing Stress and Working 360
Communicating and Working 363
Communicating about Work at Home 367
Being Physically Active and Working 367
Eating Well and Working 369
16 Planning for the Future: Fears and Reality 373
What if I Can't Take Care of Myself Anymore? 374
Will I Have Enough Money to Pay for My Care? 382
I Need Help but Don't Want Help-Now What? 384
Grieving: A Normal Reaction to Bad News 386
Making End-of-Life Decisions 387
Legal Planning 388
Sharing Your Wishes about End-of-Life Issues with Friends and Family 394
Talking about End-of-Life Issues with Your Doctor 395
Preparing Yourself and Others 397
Considering Palliative Care and Hospice Care 399
Index 401
