Maintain… maintain

files and papers stacked in two columns
This is pretty much how the last week felt for me.

I’ve had a really busy week.

After a week off.

A real contrast. Very extreme.

Ouch.

Literally.

Ouch.

But for all the busy-ness, I didn’t move as much as I should have — and normally do. I spent most of the past week sitting. Just sitting. In workshops. Not moving around, not stretching my legs, but sitting and listening and talking.

Ouch.

Just getting up and walking to the cafeteria was painful. It’s the worst of all worlds — being sedentary and having to concentrate really hard. Just doesn’t work with me. I can do it for a day, but three days in a row?

No thank you.

Now, my extremes continue, as I launch into a day full of errand-running and travel and helping my spouse with a fundraiser event. I’m just driving. Not “working” the event. I’ll have time to myself while the event is going on to do some fun things and also catch up with a friend I haven’t talked to in a while.

So, even though it’s busy, it’s all good.

The past week has really brought home, just how important it is for me to move regularly. On vacation, the week before that, I was in motion on a regular basis. Even though I was “off work”, I still had plenty to keep me busy — though in a good way. Buying groceries so I could make us nice brunches and sandwiches for the beach… arranging for special permits, so we could access different parts of the area and have a really great experience… getting out and about to see what was going on in the town… and exploring the beaches and hiking paths.

It was a very active “time off”, and it felt great. I didn’t get much done that was sedentary, like reading or blogging, but that was perfectly fine with me. It was a fair trade.

But now this past week… ugh. I was too busy to get in my regular exercise, I didn’t get enough restful sleep, I had appointments in the evenings that cut into my regular schedule, and I had to start early each day, so I didn’t get as many morning workouts as I needed. And my daily eating was off — I ate too much food, and it was the wrong kind.

Fatigue. Brain fog. Pain. Confusion. Irritability. Far less functionality than I normally have. And the constant nagging feeling that I’m missing something, I’m forgetting something, I should be doing something I haven’t yet thought of.

I’m glad that’s over.

Now I can get back to my regular routine. Get a decent night’s rest, each night, exercise each morning, eat the foods that work for me, move around during the day, stretch regularly, drink plenty of water, and get back to life as I’ve developed it.

There’s a reason I do what I do. And there’s a reason I keep doing it.

I’ve tried the other ways. They seriously just don’t work for me.

But I’m good, now.

I’m good.

Save

Advertisements

Getting my body back, too

balance-figuresI’ve been concerned about falling, for some time, now. I get lightheaded and dizzy, and I sometimes lose my balance when I’m tired or I’m distracted (which is often how I feel). I’ve seen a neurologist about possible neurological bases for this, but the MRI didn’t come back with anything meaningful that they could do anything with. Also, I don’t have a condition they can diagnose, so they can’t bill the insurance company, which means I can’t get much in-depth help from them. They need to pay their bills, and if the insurance won’t cover what they’re doing for me – and I certainly can’t cover it all – then nothing’s going to get done.

Which kind of sucks.

But frankly, it doesn’t surprise me. I have been steering clear of neurologists for some time. Only after my neuropsych encouraged me to dig deeper, did I agree to try again. And the one they referred me to moved out of state, so that’s that. This one was another good prospect, they thought, but my experience is turning out different from their expectation. No surprises there.

I’m going back in another week to follow up and put this whole thing to rest. All they can tell me is that I’m probably not sleeping enough, which my old neuropsych thought was “preposterous” – but I can kind of see their point. When I’m tired, my brain doesn’t work as well. And balance is very much handled in the brain. So, fatigue could conceivably be a source of imbalance.

Still, there’s no guarantee that I’m going to ever actually catch up on my sleep and feel fully rested. I wear out easily, and I don’t have a life that allows me to get naps when I need them. Not yet, anyway. I’m working on that.

Anyway, I’m not going to get all bent out of shape about it. I’m meeting with a wellness coach/personal trainer at work today. That’s one of our employee benefits – an on-site wellness consultant – so I’m going to take advantage of it. I’m going to see if they can tell me some things I can do to strengthen my overall system, to give me better balance, physically speaking.

Think about it — the body moves as a result of muscles coordinating their movement. And keeping your balance really involves a lot of muscles. I sit and stand — stationary — for most of the day, every single day, so I don’t use those muscles as much. And that’s no good. So, I’m hoping they can show me ways to strengthen, as well as get more flexible — that’s another piece of keeping your balance.

I’m also working on really improving my sense of my own body and where I am in space. I get pretty banged-up from doing yardwork and chores around the house, because I run into things (but don’t realize it), and then I end up with bruises from impacts I can’t recall. I’m so focused on what I’m doing, that I don’t even notice the impacts. So, yeah, there are two things going on there, but I’m thinking that if I can at least improve my sense of where I am, relative to sharp objects and hard surfaces, I can possibly look a little less like I got in a bar brawl, after I’m done cleaning up the yard 😉

The way I’m working on that, is by really paying attention to my body during the day – noticing where I’m tense, and focusing on relaxing it. I’ve been watching videos of Systema — a Russian martial arts practice that centers around breathing, relaxation, and body awareness. Some of the things that they do in the videos are amazing — and the folks doing it aren’t these monster-ripped superheroes who overpower their opponents with sheer force. They’re average-looking folks who you’d never expect to be able to do the things they do. Because they know their bodies, and they relax and let themselves just respond to the situation.

I don’t think I’d ever do Systema training, because of all the hits and the falls. I’ve had enough of them in my life, already, and I don’t want to push my brain’s luck. But I did get a book from them a while back about breathing and improving your body sense, and I’ve been reading that on and off, over the past year. I’m getting back to it, now, and it feels pretty good. Just getting a better sense of my body, how it moves, how it feels when it moves… when it’s tense… when I need to breathe… it’s good.

It’s also helping me sleep. I get so caught up in my head, that my body can’t catch a break. So, focusing in my breath and also trying to feel each and every bone and muscle in my body, and relax as much as possible… that gets me into a relaxed state that gets me “down” before I can get halfway through. I’ll start at my toes, and by the time I’m at my knees, I’m out.

And that’s great. I used to do this all the time, then I stopped… and I forgot about doing it. That’s one thing I’m working on, these days — trying to follow through and not drop things before I finish them. Or, if I do get interrupted, make a note of what I’ve been doing, and keep that note where I can see it and remember it. I just remembered another project that I was making amazing progress on… then I got interrupted, and I forgot about it… and I ended up heading in a completely different direction.

Months later, I suddenly remembered it last night, and sure enough — there it is, waiting for me to continue working on it.

The breathing and relaxation stuff is just the same. I’m making great progress, then I get distracted, and I head off in a different direction. And I forget about what I’d been doing — and it ceases to exist for me.

So, I lose the benefits I’ve been getting from it. And I lose that part of my life. I slowly drift back to my old ways. I start having the same problems that I had before, and I wonder why I keep ending up back where I started… all over again… when I was making so much great progress.

It’s discouraging. So, I need to do something about that.

And so I shall.

Onward…!

Free time ahead

Just imagine the possibilities…

Yesterday was the first day of my week-long vacation. I had a great Christmas – and I hope everyone else out there had a very merry time, too, whatever you may celebrate. It’s been a while, since I’ve had this much time free — with no added excitement, no outside obligations, no drama planned.

My last week-long vacation was a total bust, because of visitors and guests who overstayed their welcome and needed to be managed. Now I have a week at home with a whole lot of time to do the things I would like to do — as well as some things I need and have been wanting to do, but haven’t had the time to focus on, lately.

I also have some time to rest up and gather my strength for the New Year. There are big organizational changes happening at work, and I may be in an excellent position to actually do some real work, this coming year. After more than three years of not being recognized and not being well utilized in my job, I finally have gotten the attention of people who know where I come from and appreciate my experience and abilities.

And that’s a far cry from where I’ve been. It changes everything. It puts everything in a new light, and it really ups the ante for me getting my act together. I’ve really struggled in a lot of ways, over the past years, trying to get myself back on track and re-integrated into work that suits me. In the job I had before this, I overstepped my bounds a great deal, and I pushed too hard before I was ready to do the job I was given. I floundered and fumbled and stumbled a lot, and that took a toll on my self-esteem.

Over the past 3-1/2 years, I’ve led a sort of dumbed-down existence that I’ve really struggled with. I knew I was better, I knew I had done much better and much more complex work before. The thing was — and I can see that, looking back now — I wasn’t ready to get back to it. I just wasn’t. I had a lot of patching up to do, yet, with my brain and my attention issues and my ability to read and write, along with my moods and my behavior control.

Now things are actually very different with me. I have improved by leaps and bounds, and I have really made substantial progress in keeping my sh*t together… and now I’m ready to move forward again — to get back to where I was, professionally, before my last TBI. I have a much better grasp on my behavior and moods, and I have more supporting pieces of my life in place now, than I have in many years. I have friends I can talk to about things. I have a couple of “independent ear” types of folks I see regularly for counseling of one sort or another. And I have a much better understanding of my inner emotional landscape and how to manage it, than I have in many, many years — maybe ever.

Plus, the logistical hardships of my life have really worked themselves out — the past three years have been sheer hell, when it comes to just keeping my head above water. But now that I’ve sorted out a hell of a lot of debt, and I’ve corrected errors in my tax filings, things are loosening up, and I can see a light ahead — and it’s not an oncoming train ;).

So, things are freeing up. And for the next week, I’ve got a ton of free time. I can go for those long walks in the woods I’ve been wanting to take. I can sleep as much as I like, whenever I like. I can experiment with some new recipes. And I can take time to reflect on the past year, to see how far I’ve come, and where I hope to go next. I have time. Time to visit libraries. Time to research. Time to cook. Time to do things at a leisurely pace, and just let it all sink in. There’s no need to rush — unless I want to pick up the pace. There’s no hurry, there’s no strain. It feels like it’s all coming together, and this week is a precious, precious opportunity to spend some time just catching up with myself without the specter of constant fatigue dragging me down.

I think the food piece is what excites me the most. More and more, I’m really getting into cooking. It does wonders for my sequencing and time management skills, and it gives me a reward at the end of it all. It’s also doing wonders for my health, as I try new things with new foods, and tweak my diet a bit to include more dopamine-producing foods. I’ve been making small changes in my diet, in order to boost my dopamine levels, and already I’m feeling better.

After only a few days. Pretty amazing, actually.

Maybe it’s the excitement that comes from learning that I actually can improve my neurotransmitter levels with different types of foods (most of which I love and can eat). Maybe it’s the energy I get from learning new things and putting them into action in ways that show results very quickly. It’s probably all of the above. In any case, it feeds me on so many levels, and I’m sure that does wonders for my dopamine levels.

Which is where I’m really focusing, these days. Watching The Crash Reel and learning that Kevin Pearce is snowboarding again (after a snowboarding accident nearly killed him and gave him a pretty intense brain injury), has got me thinking a whole lot about what drives us to continue to do the kinds of dangerous things that get us into trouble in the first place. What’s our motivation? What’s that driving need all about?

And when I think about it, I come to a number of conclusions:

  • that doing the kinds of things that nearly get us killed can be an important part of our identity and self-image… and without them, who are we?
  • that we really really need  that rush, that push, that fix, in order to feel like ourselves again
  • that there’s a built-in mechanism for producing that rush, that’s a critical part of who we are
  • that it’s possible to recreate that rush, in one way, shape or form, so that we don’t have to put our lives in danger to feel like ourselves again

These conclusions didn’t come overnight — they’ve been years in the making. And I’ve never been able to fully get away from thinking about them. Because I know that my behavior tends to the risky side. I know that my life sometimes hangs in the balance, based on how I’m feeling on any given day. And I don’t want to die or end up in jail. I’m not arrogant or unseasoned enough to believe that “it can’t happen to me” — I know it can. I know it has. Almost. And I don’t want to go there again.

So, I need to find a better way to get back to feeling like my old self again. I need to find a new way to live.

And having the next week off is going to give me time to experiment with some approaches in a quiet, uninterrupted way, that lets me think clearly and not be constantly distracted by a lot of spurious stimuli.

It’s going to be interesting, of course, because the last few times I had time off to “just relax”, I cycled through a series of blow-ups and melt-downs that took a pretty intense toll on my spouse and me. But things are different this time. Because I’m being much more deliberate about managing my “inner state” — and I’m doing concrete things to improve my state, like eating foods to boost my dopamine, working on projects I really enjoy, and planning regular exercise and rest times, each day.

Speaking of exercise, it’s time for a long walk. I don’t have to be anywhere, I don’t have to go anywhere in particular. The point is just to go… come back… and relax into my day.

Onward.

Broken body, broken mind

Source: freefoto.com

More than ever before, I’m convinced (and riding the bandwagon around the square, beating on my drum) that the body and mind are so closely intertwined, that you cannot possibly separate out the two.

You take care of the body, and the brain will benefit. The mind will benefit, too. I differentiate between the mind and the brain because I believe (like others) that the biological, physiological organ of the brain is just one part of what makes up the mind. When you take care of the body, the brain benefits. And when the brain benefits, the mind has something to work with.

Body-brain-mind connections matter. They have such a profound impact on our health — and our illness. That goes for mental health. It goes for TBI recovery. It goes for effective and lasting healing for PTSD. If you leave you body out of the equation, while trying to fix your brain, your mind may have a hell of a time getting back on track and up to speed.

Now, don’t get me wrong. I don’t advocate that everyone who’s struggling with mental health issues, TBI, and/or PTSD run out and join a gym and get ultra-ripped. I’m not saying that you have to become a competitive athlete or reduce your body mass to 5% (which might be physically unsafe, in any case – our bodies need fat). And I’m not saying that if you’re in poor physical condition, you’re going to be a vegetable.

I am saying that exercise, when done carefully and regularly, can and will benefit not only your body but also your brain and your mind. It’s not blind faith I’m falling back on — it’s scientific fact, documented research, and personal experience. It doesn’t have to be torture, it doesn’t have to involve pain. It can be as pleasant as a walk on the beach with a loved one and your dogs, or perhaps a swim in a beautiful lake. It can be as everyday as taking the stairs three flights up, instead of taking the elevator. And it can be as invigorating as a game of touch football with your friends on Thanksgiving Day.

But if it’s not at all a part of your life, and you’re dealing with the challenges of TBI and/or PTSD, I’d hazard to say that your row is going to be a bit harder to hoe.

By now there is so much documented evidence that exercise and aerobic movement aids the brain, that it’s impossible to ignore. And it would be negligent of me to not beat on my exercise! drum, if I genuinely want to help people overcome the challenges of TBI (which I do).

The fact that exercise is such a simple thing for everyone to get — even in moderate amounts — makes it one of the best-kept secrets of TBI recovery. It’s so secret, even the top experts make passing reference to it, but aren’t nearly as passionate about it as, say, the folks at the Concussion Clinic at University at Buffalo. Watch the “Sportsnet Connected” – UB’s Post Concussion Syndrome Treatment Program for some very exciting developments.

For all the talk about TBI and PTSD among veterans, nowhere do I hear anyone talking about how soldiers returning from Iraq and Afgahnistan can help themselves with exercise. The VA may not have the proper pieces in place for highly effective diagnosis and treatment, and they may be discharging soldiers with inaccurate “personality disorder” diagnoses, but the one thing I see time and time again, when I look at YouTube videos of soldiers training, is gym and exercise equipment. Even gyms built in shacks on the sides of mountains in a godforsaken country far, far from home.

This puzzles me. Why would a treatment so effective and so familiar and so self-directed not be promoted and plugged (especially for soldiers), till everyone is sick of talking about it? Maybe it’s “too easy” and people think that it’s something that’s “extra” in addition to meds and/or directed therapies. Maybe it requires “too much” consistency and people don’t know how to work up the motivation to do it regularly enough to make a difference. Maybe the VA didn’t get the memo about U@B’s success stories. Maybe veterans are waiting for someone else to initiate treatment and get them on the right path.

It’s complicated, of course. I suspect it may also have to do with the professional interests and personal makeup of the top experts. After all, if earning your bread and butter (not to mention your reputation) comes from the control of information and the dispensing of advice and assistance under strictly controlled and controllable circumstances (like your office or a rehab facility), and you feel your professional position is threatened (or you may lose clients to outside forces), you don’t necessarily have a deep-seated incentive to encourage people to do simple, common-sense activities on their own (which provide tremendous benefits without requiring insurance billing codes).

Plus, if you’re a person who’s made your mark in the world sitting at a desk or standing at a podium, and you don’t have a real focus on physical fitness in your own life, why would you even think to recommend exercise to your clients/patients? The personal element to this — i.e., non-athletic individuals (who may have gotten into science and medicine because they sucked at sports) who have an aversion to exercise — should be factored in.

Plus, the focus on the brain and psychology and “mind over matter” that pervades Western science probably hasn’t helped us appreciate the role of the body in the functioning of our brains and minds.

Personally, I don’t have those sorts of conflicts of interest or an individual bias against exercise. Quite the contrary. I love to move in coordinated and sport-like ways, and I’ve got nothing to lose by telling everyone I encounter (or who reads this blog) that exercise can help heal what’s been hurt. And the more I think about it, and the more I use regular exercise in my own recovery, the more passionate (even zealous) I become. Each and every day, this flame burns a little brighter in my belly.

To say that exercising regularly changed my life for the better would be an understatement.  Once I started working out (very lightly and low-impact) each morning before I got started with my day, my anxiety level almost immediately began to decrease. Less anxiety meant less agitation, less temper flares, less acting out, less losing it over stupid shit. It has meant that my spouse can now be in the same room with me for extended periods of time. A year ago, that wasn’t the case. It has meant that I can start out my day without two or three private melt-downs that used to deplete me daily and leave me feeling broken and wrecked even before I left the house to go to work. It has meant that my constant headaches have subsided and my aches and pains which followed me everywhere and never totally went away, did in fact calm down. They’re not gone completely 100% of the time, but they are generally much less intense, and they don’t stop me from living my life, like they used to.

To say that my life between my fall in 2004 and my starting regular exercise in 2009 was getting progressively worse would also be an understatement. All that agitation, that anxiety, and the unstoppable extremes of panic and fight-flight-freeze gushing through my system were tearing the hell out of me. It was more than “just” TBI. It was (I believe) also a sharply spiking case of PTSD that arose from the constant “micro-traumas” of my TBI-addled experience, and it was destroying my life.

My brain was broken, and my mind was, too. In no small part because my body was broken in ways that no one could see.

How frustrating it was. I was trying like crazy to figure things out… totally fogged from my messed-up wiring, all disconnected and confabulated, and cognitively impaired by the daze of biochemical gunk that built up in my system.

It was like driving down a dark, unfamiliar road that’s full of potholes that I kept hitting, with the inside of my windshield fogged up.

Source: stoutandbitter

But then I started exercising. And you know what? Everything started to get clearer. Getting regular exercise each day was like taking a paper towel and wiping away the fog inside the glass. The road was still dark, and there were still potholes, but as long as I kept the inside of my windshield clear, I had a fighting chance. And slowly but surely, the sun started to come up.

Source: Kate Joseph

The road wasn’t particularly well-paved, and there were still potholes, but I could see them, at last, and I could adjust to my circumstances. As long as I was all jacked up on cortisol and adrenaline, I was S.O.L. and hurting from it. But when I started to clear that crap out of my system, I at last had a fighting chance to get on with my life.

My feeling about exercise are similar to feelings among my relatives about being born-again religious converts. There’s something so invigorating, so life-giving about this “new” discovery, that we feel ourselves transformed. And in a way, exercise has become a kind of spiritual practice for me. It gives me new life each and every morning, and even on those days when I’m not feeling as moved as other times, I still recognize the worth and value of this practice.

I would go so far as to say that exercise comes about as close to a “magic bullet” for TBI/concussion recovery, as anything I’ve come across. More and more experience and research is bearing that out, and plenty of TBI/PTSD survivors will agree. And the best part is, it not only strengthens the body and the brain, but it also gets you off the couch and/or out of the house and can get you into the company of other people where you’re less isolated, and you can interact with them in a structured context. TBI and PTSD can be terribly isolating. Having structured physical activity to get you up and out, and also provide a way to control your own social interactions is helpful in so many ways.

Out for a walk? You’re not only giving your veins and arteries and lungs and lymphatic system a much-needed boost, but you can also encounter people along the way with whom you can chat. Having trouble understanding what people are saying to you and following the conversation? You can excuse yourself and walk on, and no one will think anything of it. Feeling bad because you had trouble with the interaction? You can walk it off.

It’s what I do.

And the results have been amazing. (Obviously, not everyone has the same experience, and you’ll certainly have your own, but this is mine.) After hiding myself away for years, I’m back in the swing of things, taking care of what’s in front of me. Granted, I have my down days, and motivation is still a problem with me, but feeling as good as I do (aches and pains notwithstanding), I feel up to dealing with it all.

These results (and more) came after a relatively short time of doing them. Seriously. I started seeing real results after only a few weeks. Just in terms of feeling better, more centered, less foggy, more awake in the morning.

And this, after a prolonged period of sedentary isolating.

Oh, sure, I was active as a kid (and clumsy and prone to falling and hitting my head, unfortunately), and I went through periods of working out regularly and getting regular exercise as an adult, but after my last fall in 2004, the whole exercise thing went right out the window. It was bad. I went from being a regular at the gym to not even being able to set foot in the building, because I was having so much trouble understanding what people were saying to me — it totally freaked me out.

That freaking out was a problem. It was a problem at work and at home. It was a problem when I was with people or alone. My sympathetic nervous system was whacked and everything I encountered that was new or unfamiliar felt like a life-and-death threat, which had me pumped up on adrenaline all the time. I was a mess to live with. I had fallen, and I couldn’t seem to get back up.

I became intensely inactive. I stopped mowing the lawn and taking care of the plantings around the house. I stopped clearing leaves when they fell. I stopped sweeping the driveway. I stopped fixing things around the house when they were broken. I stopped going for the walks that I’d loved to go on for as long as I could remember. I stopped talking to people. I stopped talking to my spouse. I just stopped. Everything I encountered felt like a monstrous threat — one to be fought to the death or fled from in terror.

God, how miserable that was! The wild thing is, I didn’t even realize how whacked I was. All my alarm felt 100% justified. I felt absolutely positively certain that every novel situation I encountered was indeed a threat to my safety and sanity. I was going rapidly downhill, and I wasn’t going down alone. I hate to say it, but my spouse’s health declined rapidly as my own TBI issues escalated.

So, what got me out of that? Realizing, for one, that I was in danger of being put on meds for my attentional issues. My PCP had mentioned the possibility of putting me on something for my distractability, and my neuropsych had started mentioning the different medication options available. Talk about freaking me out. I had been on some heavy-duty meds for pain, back about 20 years ago, and they totally screwed me up. To the point of partly disabling me. What’s more, the thought of having someone else control my biochemistry — whether a pharma company or my neuropsych or my doctor (none of whom have to live in my body and brain, and none of whom are instantly available to me, should I get into trouble) — freaked me out enough to get me to sit up and pay attention and try to find some other way to wake myself up in the morning.

I had been trying for some time to figure out how to get exercise into my life, as I watched my weight increase and my strength decrease. I just didn’t have the intensity of focus required to figure out how.

When the docs started talking meds, I found my focus real quick.

The rest, as they say, is history. My life has done a 180-degree turn, and my mind and body and brain are doing better than ever. My neuropsych kind of looks at me oddly when I rave about how awesome exercise is, but theyr’e not living in my body and dealing with my brain, so how would they know what a qualitative difference it’s made? My PCP, thank heavens, is no longer talking about meds, and my level of functioning is on a whole new plane.

All this, I believe, because I have a solid physiological foundation. I’m exercising all my brains — in my skull, my heart, and my gut — and exercise helps them all communicate better with one another. My anxiety experience is now such that I can delay the knee-jerk reactions that plagued me for so many years. And I can stop to ask myself what’s going on, before I get carried away by my impulse to flip out.

It’s that effective and that powerful. And it’s so simple to do. Exercise. Take the stairs. Walk briskly instead of ambling along. Park at the other end of the parking lot and hot-foot it to the front door of the store — even in the rain. Get out for a walk on the weekends. And make a point of doing some light calisthenics before you get into your day. It can make a difference. It will make difference. The attention you pay to this will give back to you, over and over and over again.

As Nike says, “Just do it.” Your mind will thank your body for helping your brain.

Taking good care

Source: computix's photostream

I’ve been thinking a lot about how I do (and do not) take good care of myself. One of the ways I take care, is by eating good food. Lots of fruits and vegetables, as well as a balanced mix of protein and starches. And of course, I need sweets, too.

Chocolate has become a very good friend of mine. Not the specialty kinds with chilis and all that, but really strong, dark chocolate, with a minimum of 85% cocoa.

Good stuff.

Last weekend, I did not take very good care of myself, in the food department. Of course, it felt wonderful at the time — my spouse was away, so I went “off the reservation” and ate spaghetti and meatballs, meatball subs, garlic bread, chips, and soda(!). And I ate baked goods, too. Poundcake. Muffins. All the things I know better than to do.

I did it anyway. And I watched foreign films, which my spouse hates — they don’t do well with subtitles, which for some reason don’t bother me. Reading them causes me to miss about half the movie, but somehow I don’t care. I like the cadence of foreign languages. I feel like I’m traveling. I was on my own for the weekend, so I indulged.

And I paid for it for days afterwards. Not only did I gain back some of the weight I’d worked hard to lose, but my body felt sluggish and, well, blah. And I had another flare-up of joint pain, which hadn’t bothered me for some time. I could definitely tell I had strayed from the Good Path. But at the time, having a meatball sub smothered in gravy and melted cheese, and a bag of barbecue potato chips and a can of soda, was pretty friggin’ awesome.

So, I paid. Oh, well.

Whenever I see my neuropsych, the last thing they say as I’m leaving their office is “Take good care.” I also work with someone who says that when they part ways with someone. I usually say, “Oh, I will,” but I rarely stop to think about what that means.

Taking good care, to me, means making an extra effort to care for yourself — to care about yourself. It’s about devoting your focus and attention to yourself in ways that will sustain and support you. Very important. If we don’t take good care of ourselves, who will?

Tonight I’m “flying solo” again, but much as I crave it, I will not have a meatball sub. I will finish the leftovers from lunch, while I finish up my work for the day. I will take good care.