Writing a 'Visual Journal' for Stress Relief and Relaxation

Writing a 'Visual Journal' for Stress Relief and Relaxation

All aboard

Once Oprah started making vision boards, and adopted the concept as one of her favorites, visualization techniques done via collecting pictures really went mainstream. But long before that, the idea went from woman to woman, friend to friend, as a woman in need would use a vision board to construction a clear picture of her life and goals, and share the method with her best friend.

(Saying ‘woman’ here doesn’t mean that men cannot benefit from practicing visualization techniques; it’s just that they aren’t quite so ready to connect with their emotional side in such a forthright and craft-oriented way.)

However, anyone in need of stress relief can benefit, particularly those with CFIDS or FMS, the majority of whom find that stress is directly linked with and is perpetuated by their symptoms in a vicious cycle. I’m explaining Visual Journals, rather than boards for what may or may not be obvious reasons. First off all, vision boards don’t always work for everyone. Some may very much want to try it, but are frustrated by the process of searching for meaningful pictures that are not of themselves (one of the recommended vision-board methods). Some will enjoy the process of destruction (i.e. cutting and extracting clips) and reappropriating materials in a creative way. Others will stress over damaging their beloved glossies. 

Writing a Visual Journal

Anyone who has attempted to keep a diary knows that regular journal writing can be a very calming, cathartic practice. However, some people who try to begin journals soon stop writing.  They stop and start again like someone struggling with smoking relapse prevention, because they are either too busy or can’t think of anything to say as they write.

People usually just write words in a journal, and often aren’t moved by reading their own words over again. Moreover, they very quickly forget what it was they wrote. It’s a fact that people retain learning they obtained visually at a much higher level than that which they obtained via hearing. Therefore, adding visual elements to your journal can not only be enjoyable, but can help to anchor your thoughts to a particular image. Furthermore, the method described below can help to trigger personal exploration.

Writing Your First Entry

For your first attempt, start your journal entry with an old picture of yourself. Maybe one that you didn’t think was so great, but other people really liked. You may or may not decide to stick it into your journal, but what you should do is write 200-300 words about that picture: how old you were, where you were, who took it, why you don’t like it, why other people do… and anything else you can think of.  Instead of opening your journal and saying to yourself, ‘I can’t think of what to write today,’ choose an image to begin with– ask your friends for pictures, use old travel photos, pictures of pets, brochures, check the extra leaflets that are laying in the junk drawer, take a picture with your phone camera, or even draw it yourself (stick figures allowed).  You probably have a box of old pictures somewhere you have no idea what to do with– pick from those, too. Write about what each image reminds you of, why you chose that picture, who else would appreciate that picture and why. Your imagination will lead you on from there, and soon you will be writing away with yourself, as you go from idea to idea. 

Case Study

Darling is a chef in Washington State– yes that’s her real name, Darling (she explains  that her parents were the hippyish, sensitive type). She collects pictures she runs across to write about them later.  She finds that she is a chef exactly for that reason, because the images of food, not to mention their smells and their textures, link her to memories of the past and help her to weave together a feeling of well-being.

Over time, that’s what your Visual Journal can do for you, so it becomes a sort of visual path, anchoring you to memories and personal exploration that you have done.  Even when you think you are too busy or life is too frenetic to sit down and write, taking five to ten minutes while riding on the bus, waiting to pick up your children from school, or even five minutes waiting in line at the post office is enough.

Words of Advice

If you are ever at a loss for image ideas, remember that a recent study from MIT found that people recall images in warm colors or images with faces in them significantly more easily than those of landscapes. When looking for images, choose ones with human faces or warm colors in them, rather than pretty but empty landscapes.

Be patient with yourself, whether you decide to do this or create a vision board.  Maybe your first entry is just, “This is when I felt better than I do now.”  That’s fine.  Just work from that and keep writing.  Eventually, the gates will open, ideas will flow, and the deeper meanings behind the images you are choosing will start to come through.  The important thing is just the practice and weaving together your own personal tapestry of well-being.

This post was written by Rebecca Kay. Thank you Rebecca!

I pray and hope everyone has a pain and fatigue free day.

Is There A Connection Between Gluten Allergies And Chronic Fatigue?

Is There A Connection Between Gluten Allergies And Chronic Fatigue?
(written by Guest: Amanda Tradwick)

The connection between allergies to gluten and chronic fatigue syndrome is suspected but still not widely studied. Because many of the symptoms overlap—especially digestive issues, mouth sores, overwhelming fatigue and narcolepsy---it is possible that you may have Celiac’s Disease (severe allergies to gluten) and be misdiagnosed with Chronic Fatigue Syndrome. It is also possible that these two conditions are indeed related and that dealing with the gluten sensitivity may alleviate some of the symptoms of Chronic Fatigue.

It appears that people who develop Chronic Fatigue Syndrome usually have weakened adrenal glands. Because people with weakened adrenal glands also are vulnerable to allergies and other conditions related to weakened immune systems, the connection between gluten sensitivities and Chronic Fatigue is very possible. Is one condition causal? We aren’t sure, but we do know that a high percentage of the people who are diagnosed with Celiac’s Disease (gluten sensitivities) also are diagnosed with Chronic Fatigue Syndrome.

In some cases, people (with Chronic Fatigue Syndrome) who were not diagnosed with Celiac’s Disease saw improvements in health after they cut gluten out of their diets. Is this because the gluten was exacerbating the symptoms of Chronic Fatigue, or was this because gluten can trigger an immune system response n people who are gluten sensitive but who don’t actually have Celiac’s Disease? The scientific world isn’t sure what link exists between these conditions, but there is enough overlap to call attention to the possibility of a connection.

Why Not Try Going Gluten Free?

Whichever, the case, it’s wise to address the possibility of gluten sensitivity if you have been diagnosed with Chronic Fatigue Syndrome. This can be accomplished through adherence to an elimination diet and careful record keeping. Many people find that their symptoms improve when they eat gluten-free. Even if eating gluten-free doesn’t eliminate all of your Chronic Fatigue symptoms, the improvement is sure to be welcomed.

What If Going Gluten Free Doesn’t Help?

Unfortunately, not everyone who goes gluten-free feels better. Some medial experts speculate that the switch to a gluten-free diet hasn’t been tried long enough to see if the results will come; others say that the condition came on because of gluten allergies, but the condition won’t go away just because you take gluten out of your diet. Think of heart disease; you may have developed heart disease because of an unhealthy diet, but changing your diet will only help your heart health somewhat. It won’t completely reverse the effects of years of eating a heart-unhealthy diet.

If you try going gluten-free, commit to trying it for a good three months before you decide if the change in diet has helped you or not. Keep good records and commit to a completely gluten-free diet so you won’t have any question in your mind as to whether the dietary change worked or not. It’s tough to go gluten-free, but once you get used to cooking and eating this way, it will become easier as you find substitutions for old favorites and get used to the new recipes.


About the author:

Amanda Tradwick is a grant researcher and writer for CollegeGrants.org. She has a Bachelor's degrees from the University of Delaware, and has recently finished research on college grants for single mothers and school grants for adults.

Dealing with Chronic and Terminal Illness by Eric Stevenson

Hello Everyone,

The following article was written by Eric Stevenson, he is very passionate about people's health and the long term side effects. Thanks Eric for writing this article and sharing information!

Western medicine is built on a model of battle: fighting the enemy disease until victorious. This is an appropriate model for many conditions, but often leaves both doctors and patients feeling helpless when an illness is incurable or fatal. However, living with a terminal or chronic illness should not be thought of as a lost or losing battle.

While chronic illnesses are not always terminal, certain coping strategies can be effective for either. Maintaining mental and emotional health is just as important as physical health. Depression and anxiety can disrupt eating and sleeping habits, which can take a physical toll. The American Psychological Association recommends staying connected to friends, family, or support groups; taking care of one’s self through a healthy diet and exercise; and maintaining a daily routine to provide stability. Of course, consulting with a licensed therapist or counselor is always recommended.

Symptoms of many chronic diseases – autoimmune disease, CFS, endocrine disease, fibromyalgia – may overlap with those of debilitating fatal diseases like leukemia, lymphoma, or mesothelioma. Symptoms of mesothelioma, like many other cancers, can include fatigue. WebMD recommends the following activities for raising energy:

● Increasing magnesium intake with nuts, whole grains, or fish
● Taking a walk
● Taking a 60-minute nap
● Eating a healthy breakfast and not skipping any meals
● Reducing stress
● Drinking more water (and less alcohol)
● Eating more whole grains (and less sugar)
● Eating a healthy snack between meals
● Drinking a latte instead of black coffee

These strategies might not be appropriate or feasible for everyone, but they may help to offset the low energy that comes with many chronic or terminal illnesses.

Living with a terminal illness is obviously different from living with a chronic illness. As an example, mesothelioma life expectancy over five years is less than 10%, whereas chronic fatigue syndrome rarely shortens life expectancy at all. However, authorities on chronic and terminal illnesses alike stress the importance of positive thinking. While being realistic about the future is important, it is also vital to maintain a positive outlook in order to lower stress and reduce depression.

By Eric Stevenson, a health and safety advocate, for questions about this article please feel free to contact him at epicsurvivor@gmail.com

I hope and pray everyone experiences a pain and fatigue free day.

Applying for Disability based on Fibromyalgia (by Tim Moore)

Hello Everyone,

The following article was written by Tim Moore. Tim is a former medicaid-disability caseworker and a former disability claims examiner for the social security administration's DDS, or disability determination services. Thank you Tim!


Applying for Disability based on Fibromyalgia

SSDI (Social security disability insurance) and SSI disability claims that are filed on the basis of fibromyalgia will come up against the same problems as other disability cases, including:

1. High denial rates at the disability application and first appeal levels (the first appeal is the request for reconsideration).

2. Very long waiting periods for decisions at all steps in the system.

3. Incredibly long waits for disability hearings to be scheduled (a problem that has intensified in recent years and may only get worse).

and, finally,

4. A system that, on its face, can not only appear complex and confusing, but almost designed to result in financial disaster for most claimants.

Unfortunately, disability claims for which fibromyalgia is a primary allegation have their own specific problems, problems that are somewhat unique. One of those particular difficulties is that a claimant with this condition can find it difficult to obtain needed support from their treating physician. This can be due to a host of reasons, including, unfortunately, the fact that many doctors do not find it worth their time to provide documentary support for a patient's disability claim, but also the fact that a certain percentage of physicians are not in support of fibromyaliga as a valid diagnosis (this despite the fact that medications are currently being approved by the FDA for the treatment of fibromyalgia).

The other problem, of course, is the fact that SSA does not expend much effort in recognizing fibromyalgia as a condition in its own right. Though there have been policy pronouncements regarding FMS, fibromyalgia still does not have a separate listing in the blue book, the social security administration's impairment listing manual that is published under the name "Disability Evaluation under Social Security".

Is a claim for disability benefits based on fibromyalgia an uphill climb? To some extent, it may be. However, the fact is that seventy percent of all social security disability claims that are filed with the social security administration are initially denied, regardless of the impairment. Those same claimants, if they pursue the appeals process to the level of an administrative law judge hearing and have able representation, will stand a better than sixty percent chance of being awarded benefits. Therefore, the best advice for any claimant is simply not to give up on a claim. If the initial claim is denied, file a request for reconsideration appeal. If this appeal is denied, file a request for a hearing.

What do judges look for when they hear cases based on fibromyalgia? As with all cases, the judge will look for evidence of physical or mental limitations that rule out the ability of the claimant to return to their past work. The judge will also examine whether or not these limitations rule out the ability of the claimant to perform some other type of work that might seem suitable based on the claimant's condition, age, education, and work experience.

However, with regard to claims predicated on fibromyalgia, disability judges will also give more credence to medical evidence that emanates from specific types of treating sources. In other words, medical records obtained from a pain treatment specialist can often offer more validity than records from an internist. Likewise, a diagnosis either obtained from, or corroborated by, a rheumatologist may carry substantially more weight than a diagnosis obtained from a family physician who has no specialization in fibromyalgia or conditions involving pain or fatigue.

The author of this article is Tim Moore, a former medicaid-disability caseworker and a former disability claims examiner for the social security administration's DDS, or disability determination services. Tim Moore is the publisher of The Social Security and Disability Resource Center.

I hope and pray everyone has experienced less pain and fatigue today.

How to Prevent Depression Relapse written by Guest; Abby Nelson

How to Prevent Depression Relapse

Those who have never seen it or experienced it don’t really accept it as a disease, but if you’re been around anyone with depression or gone through it yourself, you’ll know that it’s a deadly illness, one that affects you physically and mentally. It’s bad enough being affected by it once and having to fight your way back to good health; what’s worse is suffering a relapse and sinking back into the same black hole you just escaped. The possibility of a depression relapse is very real, and unless you’re aware of this fact and take the necessary precautions to avoid it, much more than your mental wellbeing is at stake.

• Surround yourself with people who genuinely care for you and spend more time in their company. They will help uplift your mood and prevent blue moods from taking over.

• Stay busy, but don’t take on too much because this leads to stress when you’re overwhelmed at your responsibilities and your inability to take care of all them as you promised.

• Exercise regularly – it helps you look and feel great in the short and long run and prevents physical and mental diseases.

• Watch your diet – while comfort foods help soothe you temporarily, they hurt your cause in the long run. Don’t succumb to binge eating; it only makes you feel worse once you’re done.

• Follow your doctor’s orders and take your medication as prescribed even though you think you’re feeling better and would benefit from a reduced dosage – don’t change your medication without consulting your medical practitioner.

• Do things that make you feel good about yourself, as long as they’re not destructive or illegal.

• Don’t spend your days in isolation – solitude may be bliss for a while, but getting over a depression requires the company of loved ones.

• Get out of any abusive and otherwise unhealthy relationships that damage your emotional health and wellbeing.

• If you’re undergoing therapy, don’t discontinue it even though you’re feeling better until your therapist says you don’t need any further sessions.

• Don’t resort to alcohol and drugs when you feel down – they affect your nervous system and also react badly with antidepressant drugs.

• Avoid stressful situations as much as you can.

• Don’t obsess over people or events that you have no control over – it only makes your emotions more tumultuous and torments your mind.

• And finally, don’t expect miraculous results overnight or in a few days – it takes time to get over a depression, and if you stress out that you’re not getting better sooner, you could slip further back into the disease. Take each day as it comes, and focus on getting better slowly and steadily.

By-line:

This guest post is contributed by Abby Nelson, she writes on the topic of Masters in Counseling . She welcomes your comments at her email id: abby.85nelson<@>gmail<.>com.


Thanks to Abby for writing this post and please feel free to provide feedback on the topic and Abby's written work.

Wishing everyone a fatigue and pain free day! Viv