Читать книгу Approaches to Behavior - Janis Roszler - Страница 8
ОглавлениеIt’s not you, it’s me. … You’re giving me the “It’s not you, it’s me” routine? I invented “It’s not you, it’s me.” Nobody tells me it’s them, not me. If it’s anybody, it’s me.
—George Costanza, Seinfeld
In this chapter, you will learn the following:
● The mutual influence you and your patients have on each other
● How to start your day more effectively
● The stop, drop, and roll intervention
We’re in This Together
Have you ever had a patient break down and cry? As a health care provider, you probably have had more than your share of challenging encounters with patients who come to an appointment or group session with emotions that make it harder for you to provide your best care. Think of the patient who is angry, or the one who aggressively counters everything you say with a quote from a television host or noncredentialed Internet blogger. Who’s to blame for these tough interactions? We are willing to bet that many of your colleagues, and perhaps you as well, place the blame squarely on the shoulders of the difficult patients. If that’s the case, we’d like to invite you to adopt a more enlightened, circular, mutually influencing perspective toward these encounters.
When patients enter a session in a difficult mood, it can make it much harder for them to hear what you have to say and remember the guidance you provide. Their emotional state at the time of your interaction provides one possible answer to that age-old question, “Why didn’t my patient do what I said?” But, what part might your emotions play in this patient–health care provider tango? Your body language, level of enthusiasm, and focus affects how patients respond to you. It’s a circular relationship—your mood affects your patient’s mood and vice versa. A back and forth occurs between both of you. Once the meeting you have with your first patient brings you down, you are more likely to take that “down feeling” into the session with the next patient and negatively affect that relationship as well.
An Israeli study (Kushnir, 2011) examined the impact physicians’ moods had on their patient interactions. On “good-mood days,” the subjects verbally interacted with their patients for a significantly longer amount of time, whereas those who entered the exam rooms with a negative attitude not only conversed less with their patients, but also increased the number of prescriptions they wrote and referrals they made. According to Fiscella (2004), patients who receive more positive verbal attention from their health care providers place greater trust in them.
The level of trust patients have in their health care providers forms the “cornerstone” of the patient–health care provider relationship (Weng, 2008). Trust also enhances healing (Mikesell, 2013). Hojat (2011) observed that patients who interacted with caring, empathetic physicians were “significantly more likely” to have better A1C values (56%) than those who interacted with less empathetic doctors (40%, P < 0.001). A greater number also enjoyed better low-density lipoprotein cholesterol (LDL-C) control (59%) versus those with less empathetic doctors (44%, P < 0.001).
Both you and your patient share responsibility for the quality of interaction that takes place when you meet. You are both part of the system; you affect your patients and they affect you. Sorry, George. It’s not you, it’s not me … it’s us.
Starting Your Day
How you start your day and how you temper your mood and your thoughts can help achieve more effective and fulfilling interactions for you, your patients, loved ones, colleagues, and friends.
“Peggy,” a registered nurse and diabetes educator, barely made it to work on time. After hitting the snooze alarm repeatedly, she finally dragged herself out of bed. She was in no mood to go to work. Then she tried on several outfits, each feeling too tight for the long day she had ahead. As she stormed out the door, she breezed by her husband and ignored his question about their plans for the evening. When she entered the office, without as much as a good morning, her boss (Dr. G) ordered her to meet with Mrs. X, a patient he refused to see; Mrs. X got on his nerves and he wasn’t in the mood to meet with her that morning. As Peggy entered the exam room, Mrs. X greeted her by saying, “I don’t know how you can help me—you’re just as overweight as I am!” That sealed it. What followed was a series of negative “pay it forwards.” Peggy started her day off badly with negative thoughts and carried them with her throughout the rest of the day.
How do you start your day? Is it in a hurried and emotional rush or do you make every effort to bring your best self to the important work you do? Do you counter challenges you have throughout the morning with positive self-talk or do you let the “small stuff” negatively affect your mood? Here are a few things you can try to be more focused and emotionally prepared:
Reducing Sleep Inertia
When your alarm goes off in the morning, how do you respond? If you struggle to wake up each morning, you may be suffering from sleep inertia. That is the unpleasant, groggy feeling many people experience immediately after they open their eyes in the morning. Sleep inertia can last as short as 5 minutes or as long as 4 hours, but generally it doesn’t last longer than 30 minutes and can make it much harder for you to get going in the morning. The occurrence of sleep inertia has a lot to do with the sleep stage you are in just before waking up. “Abrupt awakening during a slow wave sleep (SWS) episode produces more sleep inertia than awakening in stage 1 or 2, REM sleep being intermediate” (Tassi, 2000).
How can you reduce your sleep inertia or prevent it from occurring? Get more sleep, because sleep deprivation increases the amount of slow wave sleep you have (Tassi, 2000). You also can try using a different type of alarm clock. An “artificial dawn” light alarm system can significantly reduce your level of sleep inertia (Gimenez, 2010). It doesn’t rely on the traditional buzz or ring sound to wake you up. Instead, like a natural sunrise, the artificial dawn light gradually becomes brighter and brighter as it gently arouses you. It is a relatively inexpensive item that you set to go on just before your desired wake up time. If you can’t get to bed earlier, you may find it helpful to schedule a brief nap during the day to refresh yourself. If your nap is between 5–15 minutes, you can enjoy an immediate energy bump that may last from 1–3 hours. If your nap is longer than 30 minutes, you initially may experience another groggy period of sleep inertia when you wake up, but will eventually go onto enjoy “improved cognitive performance” for quite a few hours (Lovato, 2010).
Managing Negative Messages
Peggy, in our scenario, heeded several negative inner messages that affected her behavior. While getting dressed, her critical inner voice urged her to recall how much she disliked her appearance. When her husband asked about their evening plans, that same voice reminded her that she was still angry at him about a comment he made the night before. That critical inner voice can be a powerful advisor: If you welcome its negative messages, you are more likely to have a tough day. The good news is that you have the ability to convert negative messages into more positive ones.
In 2012, a group of French researchers observed locals in a nearby barroom. They noted that the more alcohol the patrons consumed, the more attractive they believed themselves to be. Next, using a balanced placebo design, the researchers divided 94 subjects into two separate groups; one received alcoholic drinks while the other received nonalcoholic ones. Half of the members of both groups were told that their beverages were alcoholic and the other half were told that their drinks were alcohol free. After everyone finished drinking, all participants were asked to tape a video speech and rate how “attractive, bright, original, and funny” they believed they were. Independent judges who viewed the tapes found that those who believed they had imbibed alcohol awarded themselves more positive ratings. The assumption they made about their drinks affected their inner voices. This study, published in the British Journal of Psychology, goes by the following title: Beauty is in the Eye of the “Beer” Holder! (Bègue, 2012).
Stop, Drop, and Roll!
The barroom patrons coincidentally adjusted their inner voice after learning that their beverage contained alcohol. You also can change your inner voice deliberately. To do this, simply stop, drop, and roll (SDR). If you grew up in the United States, your elementary school teacher probably taught you the SDR fire safety technique to use if your clothing or hair ever caught fire. You were told to 1) stop moving, 2) drop to the floor and cover your face, and 3) roll back and forth to extinguish the flames. Here is our version:
1. Stop. Stop what you are doing and breathe. Then identify the negative thought you just received from your critical inner voice. (If you find it helpful, visualize a red stop sign.)
2. Drop. Drop the negative message about yourself or your patient and adopt a calmer, more generous, and compassionate one.
3. Roll. Roll forward with your new approach to the situation. If your feelings are particularly strong, you may need to repeat steps 1 and 2 multiple times before you feel comfortable enough to move forward.
Let’s return to our original scenario:
Dr. G had no intention of seeing Mrs. X. Despite his urging, Mrs. X refused to check her fasting blood glucose level every morning and that infuriated him. When he learned that she was coming to see him that morning, he felt angry and frustrated. He thought to himself, “Why doesn’t she listen? Why does she ignore the important self-management care tasks I assign?” Dr. G’s frustration put him in a horrible mood; he didn’t think he could speak with her without becoming angry. So, he told Peggy to see Mrs. X as soon as she arrived.
If Dr. G had used SDR, he might have enjoyed a more satisfying session with Mrs. G. as follows:
1. Stop. Dr. G. would recognize that he was angry and frustrated by Mrs. X’s behavior. He felt bad because his anger affected his ability to care for her.
2. Drop. Dr. G. would drop his negative thoughts and adopt a calmer, more generous, and compassionate understanding of Mrs. X’s behavior. Maybe mornings were too hectic for her or she didn’t understand why she should test her blood. Maybe she resented having diabetes or felt impatient because her blood glucose level was running high. Maybe knowing that she had a bad morning glucose value made her feel like a failure, so she didn’t want to do it. Dropping a negative attitude can be very challenging to do, but it is possible. For many, the key to doing this is to take a moment and consider the situation from the other person’s point of view. No one is all bad or all good. As a healer, take time to tap into your compassionate side and give the other person the benefit of the doubt.
● Roll. Dr. G would be ready to move forward. He would immediately calm down and choose to talk to Mrs. X about her reluctance to check her blood in a kinder, more understanding way. They would discuss the issue and come up with a solution: Mrs. X would check her morning blood glucose level twice a week on days when her schedule was less demanding. She also learned how to interpret her results and view them as helpful data, not threatening comments about her behavior.
Use the SDR intervention with patients, family, friends, staff, and even with yourself. It’s easy to remember, especially when you feel overwhelmed by strong, emotions. SDR can help you maintain a more positive attitude throughout the day. At the start of this chapter, we invited you to see your interactions with others as being circular—your behavior affects theirs and vice versa. When you use SDR to change your thinking, you bring a new, more positive perspective to each encounter. Your altered attitude can affect their behavior in a different, hopefully more positive, way. Throughout this book, we will show you how to use this tool and share it with your patients to help them better deal with the frustrations of living with diabetes and other challenging medical issues.
What to Eat?
According to the American Diabetes Association (ADA), “current evidence does not strongly support one eating pattern (such as Mediterranean, vegetarian, or low carbohydrate) over another” for managing diabetes in adults (ADA, 2013). That said, how you eat can affect your mood. A team at the University of Navarra followed the relationship between food choices and depression in 10,094 healthy individuals without depression. They found, after 4.4 years, that subjects who adhered more strictly to a Mediterranean diet were 42% less likely to develop depression.
In the study, the Mediterranean diet was defined as a “high ratio of monounsaturated fats (i.e., olive oil) to saturated fats; moderate intake of alcohol and dairy products; low intake of meat; and high intake of legumes, fruit and nuts, cereals, vegetables and fish.” (Sánchez-Villegas, 2009). Those who consumed larger amounts of dairy and meat products increased their risk of depression significantly (Sánchez-Villegas, 2009). Proponents of this way of eating also encourage people to be physically active, get adequate rest, and join others for food preparation and meals.
In other words, “all work and no play” doesn’t bode well for a healthy life. Regardless of how you choose your foods, people who feel more upbeat and energized are more likely to enjoy meaningful interactions.
The Commute (Ugh!) and How to Transition to a Better Day
Now it’s time to head to work. You are well-rested, well-fed, energized, and ready to connect with your patients. Then, you hit traffic. How do you respond to honking cars, rude drivers, and slow-moving traffic? Do you feel your blood come to a boil or do you stay calm? If it unnerves you, how well do you calm yourself once you enter your office? You can choose to see traffic from a more positive point of view. Think of it as an unexpected, but welcome, break in your hectic day. It is private time when you can listen to music or to a favorite talk show. Don’t take calls, but answer the phone quickly and say you will call back when you arrive at work. If you view these extra minutes as free time, the delay is less likely to frustrate you. Just let co-workers know you are caught in traffic so they can make any necessary scheduling adjustments. Then try to enjoy that private time.
I Like Traffic
I am lucky
I am free
I get extra time
with only me
and if I think
that I am boring
I use audible.com
to go exploring
I say this
when I begin my drive
I will arrive happy
… and alive
—Dr. Wendy Satin Rapaport
Calming Tools
Physical Activity
Many of us turn to physical activity to help reduce our stress: We do yoga, work out at the gym, or fit in a brisk 10-minute walk to help handle the tensions of the day. The following are additional calming techniques you can try. Your personal experience with these can help you communicate their value to others.
Deep Breathing
Breathing comes naturally, but the types of breaths we take when we are tense tend to be more shallow and quick. Joan Borysenko, director of Harvard’s Mind-Body Program, suggests diaphragmatic breathing as a way to calm yourself when you are stressed (Borysenko, 2011). To breathe this way, do the following:
● Take a slow, deep breath as you expand your belly then exhale slowly. This will help you calm down. To take this breathing to the next level, assess the amount of stress you currently feel and assign it a number from 1 to 10, with 10 being the most anxious. Next, take that number of deep, slow, diaphragmatic breaths and gradually feel yourself move from your high stress number to a much lower, calmer number.
● Focus on your belly as you inhale. Hold the breath for a few moments then slowly exhale as you watch your belly contract. Inhale, hold, exhale, repeat … silently recite these steps, if you find it helpful. Try to remember how it feels to calm yourself down from a high stress level to a calmer level. If thoughts enter your mind, let them pass without judgment and return your focus back to your breathing.
● Enjoy the increased level of calm that you start to feel.
Breathing on the Go
When you don’t have time to run through a complete breathing exercise or are at locations where deep breathing isn’t practical, such as in a meeting, focus on a time when you did the exercise and picture the tension flowing out of your body. Your recollection of this activity can calm you down, even if you don’t run through an entire breathing sequence. If possible, close your eyes for a moment and feel your body move from a high level of stress to a calmer level.
Mindfulness
Mindfulness is all about training your brain to slow down and “smell the roses.” Life is hectic. We juggle overwhelming schedules and multitask. When you practice mindfulness, you focus only on the present. As thoughts and feelings enter your mind, don’t judge them, as they are neither good nor bad. Just breathe and stay in the moment. This is a great technique to use when life becomes chaotic.
Minute Visualization
Stop what you are doing, breathe, and take a moment to return to a calming memory, feeling, or place. If nothing comes to mind, think about something you enjoy in nature. The added visualization can help reinforce a deeper feeling of relaxation. As you breathe, repeat a phrase that makes you smile or relax, such as “children laughing” or “the smell of coffee in the morning,” and see what happens.
Guided Imagery Meditation
Choose a phrase that has meaning for you then focus on it as you take five slow, deep breaths. One example is the phrase “the joy of helping.” As you repeat it, remember the warm feeling of satisfaction that radiates throughout your body as you experience the joy of helping others. Breathe in, and out—the joy of helping, the joy of helping—as you say the words, feel happy about the work you do. If you work with children, feel the warmth of a tiny hand clutching your hand as you help bring comfort to a young one newly diagnosed with diabetes. The joy of helping—picture the slight nodding of the father’s head as he holds back tears. Your eyes meet and connect. You give him hope. The joy of helping—picture the 50-year-old woman shocked by her diagnosis, but who no longer feels alone because she is with you. The joy of helping … the joy of helping. Remember these powerful images and keep the memories with you throughout the day.
Remember, you have some control over your day. Use the SDR intervention and the other techniques we mentioned to help change your thinking. Try to calm yourself before you enter your workplace. The minutes you invest in doing this may improve your physical and mental health, as well as the interactions you have with your staff, patients, and other people you encounter throughout the day. So, check your bad mood at the door, leave it in the car, or make an effort to moderate it as your day goes on. It’s good for you and your patients.
The Takeaway
Be mindful of how you, your health, and your emotions affect others.
