Читать книгу The Headache Healer’s Handbook - Jan Mundo - Страница 13
Оглавление3 Your Personal Headache Profile
Let’s add the most important ingredient: you!
Starting on the next page, you will fill out the Headache History Questionnaire and record information about your typical headaches, possible triggers, food and exercise habits, medication use, significant life events, and more. Your responses will form your baseline and will be used again at the end of the program to evaluate your progress.
The headache history questions are designed not only to provide baseline information but to help you begin the inquiry process of looking at your headaches in a new light. Some questions might awaken memories and reveal decisions made long ago that impact you today. Be open, and let the process spark your curiosity and provide new clues. By examining the details and aspects of your life in order to discover their connections, you are embarking on the foundational practice of the headache healer.
Headache History Questionnaire
Complete the questionnaire. Use separate or additional paper if you wish.
1. Date: _________________________
2. Name: _____________________________________________
3. Status (circle): Single Married Partnered Divorced Widowed
4. Children’s names/ages: ________________________________________________________________________
5. Occupation: _________________________________________
6. a. Number of years at your work or job: _____
b. Do you like your work? yes _____ no _____
7. a. Age now: _____
b. Age at onset: _____
c. Number of years with headaches: _____
8. a. Height: _____
b. Weight: _____
9. Circle the type(s) of headaches you have:
tension-type headache
migraine without aura
migraine with aura
migraine with symptoms of tension-type headache
tension-type headache with symptoms of migraine
menstrual migraine
menstrual-related migraine
medication-overuse headache
cluster headache
10. Describe where your headache pain is usually located: ______________________________________________________________________
11. How often do you get headaches?
# per week: _____ or # per month: _____ or # per year: _____
12. How long do your headaches usually last?
# of minutes: _____ or # of hours: _____ or # of days: _____
13. Circle all symptoms you get before a migraine, during the premonitory phase / prodrome:
anxiety
constipation
depression
diarrhea
disorientation
dizziness
face pain
fatigue
frequent urination
hallucinations
head pain
hyperactivity
insomnia
light sensitivity
loss of appetite
mood changes
nausea
neck pain
shoulder pain
smell sensitivity
sound sensitivity
stuffy nose
touch/skin sensitivity (allodynia)
visual changes
visual distortion
vomiting
yawning
other (describe): ______________________________________________
14. How long before your headaches start do these symptoms typically occur? _________________________________________________
15. If you have migraine with aura, describe your aura symptoms: _________________________________________________________
16. Circle the word(s) that best describe your typical headache pain:
aching
band-like
beating
boring
constant
drilling
dull
gripping
hurting
intermittent
painful
piercing
poking
pounding
pulsating
sharp
shooting
sore
stabbing
stake-like
steady
tender
throbbing
tight
viselike
17. Indicate the usual intensity of your headaches by circling a number on the pain scale:
| 0 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| | | | | |||||||||
| No pain | Most intense pain imaginable |
18. Circle other symptoms you get during a headache:
anxiety
appetite loss
back pain
constipation
depression
diarrhea
dizziness
face pain
fatigue
general pain
hallucinations
lethargy
light sensitivity
mood changes
nausea
neck pain
scalp pain
shoulder pain
sinus pain
smell sensitivity
soreness
sound sensitivity
tenderness
touch/skin sensitivity (allodynia)
visual changes
vomiting
other (describe): ____________________________________________
19. Do you wake up with headaches? yes _____ no _____
20. Circle any factors that seem to trigger your headaches:
Dietary
aged cheeses
alcohol / alcoholic beverages
artificial sweeteners
beans
beer
caffeine
chocolate
citrus fruits
dairy products
fatty foods
food sensitivity (list): ___________________________
hot dogs
irregular eating
lack of caffeine
lack of water
low blood sugar
luncheon meats
MSG
nitrates, nitrites
nuts
pickled foods
preservatives, chemical
additives
skipping meals
sugar
wheat gluten
wine, red
wine, white
Hormonal
birth
birth control (pills, IUD, patch)
hormone replacement therapy
menarche (onset of first period)
menopause
menstruation
ovulation
perimenopause
pregnancy
Environmental
air pollution
bright light
chemical sensitivity
cigarette smoke
cold
damp weather
dim light
dry air
fluorescent lighting
fumes
heat
high altitude
hot, dry winds
humidity
loud noise
low barometric pressure
perfume, scents
stormy weather
strong odors
sun overexposure
weather changes
Lifestyle
cigarette smoking
disrupted sleep
excessive sleep
fatigue
insufficient sleep
let-down headache
motion
recreational drugs
routine change
stress
travel
Medication
analgesic, simple (overuse)
analgesic, combination (overuse)
antiasthma drugs
antidepressants
antiseizure drugs
blood pressure drugs
blood vessel dilators
diuretics
“drug cocktail” (combining several medications)
ergotamine overuse
opioid overuse
triptan overuse
Physical
allergy
cell phone (texting), electronic device use
computer overuse
exercise
exertion from sex
exertion from sports
eyestrain
flu, cold, or virus
head trauma
neck, shoulder, back tension
poor posture
sedentary lifestyle
sinusitis, rhinitis
anything else (in any category): _________________________________
21. How many hours of quality sleep do you get per night? _____
22. How much of the following do you drink daily?
water (# oz.): _____
coffee (# oz.): _____
tea (# oz.): _____
espresso (# shots): _____
cola (# oz.): _____
soda (# oz.): _____
23. List the approximate times of day you eat:
breakfast: _____ AM
snack: _____ AM
lunch: _____ PM
snack: _____ PM
dinner: _____ PM
snack: _____ PM
24. List what you typically eat for each meal and snack:
Breakfast: ______________________________________________
Morning snack: __________________________________________
Lunch: ________________________________________________
Afternoon snack: _________________________________________
Dinner: ________________________________________________
Evening snack: ___________________________________________
25. Do you exercise? yes _____ no _____
If yes, how many times per week? _____
How many minutes per session? _____
Type(s) of exercise: ____________________________________
26. Circle the types of practitioner you have seen for your headaches:
acupuncturist/DOM
allergist
bodyworker
chiropractor
craniosacral therapist
dentist
ENT (ear, nose, and throat doctor; or otolaryngologist)
general practitioner
healer
herbalist
homeopath
massage therapist
naturopath
neurologist
nurse practitioner
OB/GYN
occupational therapist
ophthalmologist
optometrist
orthodontist
osteopath
pain specialist
physical therapist
primary care provider
psychiatrist
psychologist
registered dietitian, nutritionist
Reiki or energy-work practitioner
social worker
other (describe): ___________________________________________
27. List headache medications taken during the past five years (prescription and over-the-counter):
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
28. List other medications taken regularly over the past five years (for example, medication for birth control, hormone replacement, thyroid condition, blood pressure, heart condition, chronic pain, depression, sleep issues, anxiety, or sinus condition):
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
MEDICATION: __________________________________________________
Dose unit (tablet/tsp/mg/ml): ______ Frequency (per day/week/month): ______
Dates taken: ____ to ____ # of years taken: ____
Still use? yes no
Effective? yes no
Side effects? yes no
List side effects: ______________________________________________________
Reason(s) stopped or still using: ________________________________________
29. Circle any other therapies you have tried for your headaches:
| Therapy | Currently using? | Effective? | |||
|---|---|---|---|---|---|
| Yes | No | Yes | No | Not sure | |
| Acupuncture | |||||
| Biofeedback | |||||
| Bodywork | |||||
| Breathing | |||||
| Cannabis | |||||
| Chiropractic | |||||
| Cold pack | |||||
| Diet (special) | |||||
| Exercise | |||||
| Herbs | |||||
| Hot pack | |||||
| Massage | |||||
| Meditation | |||||
| Relaxation | |||||
| Shower/bath | |||||
| Sleep/rest | |||||
| Stretching | |||||
| Supplements | |||||
| Vitamins | |||||
| Yoga | |||||
| other: ___________ |
30. Do you have any hobbies? If so, please list them:
31. Describe any traumas, illnesses, or significant life events, including any that occurred during your perinatal and early life.
32. What was going on in your life when your headaches first began?
33. What do you think causes your headaches, based on what you know so far?
34. What is stressful or causes stress in your life?
35. Do you have any other health concerns? If so, please describe.
36. Is anything missing from your life that you would like to have in it?
37. Imagine your life as free of headaches. Describe what that would be and look like, and how it would be different from your current life.
38. Write anything else you would like to express about yourself, your family, your headaches, or your life.
Your Observations
Now that you have recorded the details of your history and daily life, did this process stir the pot or remind you of things you had forgotten? Your recollections are the perfect place to start mining your life for clues. I’ll illustrate my point using four of the questions you’ve answered as examples.
Questions 5 and 6, about occupation, seems pretty straightforward at first. But if you think about all the factors involved in your work and how you use your body throughout your day, there might be more to that seemingly simple question.
What does your occupation have to do with your headaches? Let’s explore:
• Notice whether you sit at your desk or computer in the same position or perform repetitive tasks for hours at a time without moving, getting up, taking breaks, or eating lunch. Is your head typically pulled forward toward your computer? Is your neck bent while you text? Is your body often torqued — for example as you reach sideways for items on your desk?
• Think about your posture and the stress you experience as you commute, drive for your job, or chauffeur your kids around. Notice whether your lower back is supported, whether your shoulders are relaxed or raised up, and how tightly you are gripping the wheel. If you walk or bike to work, consider the weight of your bag, backpack, or briefcase over one or both shoulders.
• Consider your workplace, whether it’s outside of or in your home, and whether it is a stressful place. What is your mood about it? Perhaps you are responsible for other people — employees, clients, patients, or customers — for their livelihoods, or even their lives. Perhaps you like your occupation but dislike your workplace or some of your coworkers and would rather be working somewhere else. Perhaps you are unemployed and desperately need a job. Does the stress of your workplace affect your emotional health? Your physical health?
If you have aches and pains at the end of the day, any of the above factors, and more, connected with your work or your job could be causing them. Consider the tangible and intangible factors involved in doing your job and balancing your work with the rest of your life.
Next let’s touch on questions 31 and 32, which ask about your life when your headaches first began. Reflect on that time and how what was happening affected your body, your self, and your sense of safety:
• Were you injured or ill, or did you have an accident? Were you going through a difficult personal or family situation? Did you move to a new area or change schools? Were you traumatized, assaulted, or abused?
• Perhaps you were going through hormonal changes, or starting contraceptives, hormone replacement therapy, or new medication.
• If you were starting college and living away from home for the first time, think about your newfound freedoms; any academic, athletic, or social pressures; and the changes in your eating, drinking, sleeping, and postural habits.
• If you were an adult, think of all you were trying to juggle between spouse, kids, and work — or any job or financial uncertainty.
You can mine all of your answers for clues in this way. Some questions might seem more relevant to you than others, but any of them could reveal triggers you might have previously discounted, like starting or stopping a medication, hobby, job, or routine. So consider everything, and don’t give anything short shrift. The hidden gems are often found where you least expect them, and others could bubble up later.
The Power of Your Story
Your story has power. Each chronic headache sufferer has a story, and telling yours — describing the pain and giving voice to the frustration you’ve experienced in trying to heal it — brings its power to the fore. Part of the healing journey is learning how to spot clues in order to gain insight, and both clues and insight might be hidden in your story. This section introduces you to a new way of listening to your inner voice — a practice that continues throughout the healing process.
Early on in my practice, as I led classes of patients who were referred by their neurologists, we would do brief introductions on the first day and check-ins throughout the course. The depth of pain and suffering and the mood in which each person told his or her story spoke volumes.
Hi, my name is Carol. I’ve had migraines for thirty years now, since I was fourteen. I get them every day, and I’ve been using over-the-counter pain medication daily for the past ten years. I’m afraid that if I stop taking it, the pain will be even worse. My headache doctor referred me to this class, and I’m skeptical of trying one more thing. But I’m here to give it a shot.
Based on my somatics training, I would listen to each story by centering in my body and holding a neutral space. By neutral space, I mean a feeling of empathy for the person without falling into sentimentality about their pain. (More “I hear you” and less “Oh, you poor dear, that’s horrible.”) While holding a vision for each person’s healing, I could also hear voice quality and tone, word choices, mood, and posture — which would inform my assessments and coaching. To my surprise, the classes spontaneously adopted my mode of listening, and whoever was sharing would start to listen to herself in that way too. It was so touching to feel that mood of compassion pervade the room.
Finding a setting in which you can tell your story and listen to the stories of others can be revealing and helpful. Although it can be hard to imagine beforehand, there is usually someone who is worse off than you are, and hearing their story lets you empathize and takes the focus off your own pain. (“Geez, and I thought that I had it bad.”) Hearing someone in the group talk about doing better shows you that the possibility for healing exists. (“If she’s doing better, maybe there’s hope for me.”) And, of course, being heard and believed is internally settling.
The story you tell yourself and others about your headaches plays a powerful role in healing them. Listen to the words and the voice you use to describe your pain, yourself, and your life. Try to listen to yourself and others with compassion — as if you were in that classroom of headache patients, hearing their headache stories and being heard.
