Unit 1: Setting the Foundation - Thrive€¦ · Class Physical Therapy lessons Lesson 1 Setting the...
Transcript of Unit 1: Setting the Foundation - Thrive€¦ · Class Physical Therapy lessons Lesson 1 Setting the...
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Pacing
KAISER PERMANENTE SAN JOSE
LESSON 3
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Program Overview
Class Physical Therapy lessons
Lesson 1 Setting the Foundation: Breathing and Posture
Lesson 2 Nerve Sensitivity
Lesson 3 Pacing
Lesson 4 Get Moving
Lesson 5 Neuroplasticity
Lesson 6 Brain’s Map of the Body
Lesson 7 Emotions and Balance
Lesson 8 Self Help Tools
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Home Practice Review
How did your Movement
Plan go?
Choose 1 or 2 factors that decrease nerve
sensitivity and practice doing it. Write down
the result.
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Skill Building ActivityWhat concept
did you share?
What did you learn from the
last lesson?How did
it go?
What question came up?
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What does pacing mean?Planning for
activities
Learn how to work smarter,
not harder!
Practice
Developing baseline
for activity
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Understanding pain and activityA
mo
un
t o
f ac
tivi
ty
Time
I overdid
it
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”Flare up”
Pain alarm activation
Activity level
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The “Excessive Rest” Cycle
AvoidActivity
Pain
PainActivity
Activity
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Stiffness
Pain Stiffness
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The “Excessive Rest” CycleA
mo
un
t o
f ac
tivi
ty
Time
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”Flare up”
Pain alarm activation
Activity level
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© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
The “Excessive Rest” CycleWhat are the problems with this approach?How do you feel?
Poor fitness, less
flexible
Not meeting
your goals
In pain
Frustrated
Tired
Depressed
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The “Pushing Through It” CycleA
mo
un
t o
f ac
tivi
ty
Time
10
”Flare up”
Pain alarm activation
Activity level
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Activity Pattern Using PacingA
ctiv
ity
Leve
l
Activity level using pacing over time
0%
30%
60%
100%
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”Flare up”
Pain alarm activation
Activity level
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Divide the task into smaller sectionsAssess the
situation and make a
plan
Schedule each
section for painting
Pacing Stories: Painting the Golden Gate Bridge
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Pacing Takes Planning & Practice
Yardwork Vacuuming Washing Dishes
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PACING STRATEGIES
• Activity Switching• Time Activity
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Activity Switching
Seated at meeting Standing at meeting
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Timed-Based Pacing
A painful but manageable
activity!
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Timed-Based Pacing
Stretching
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Timed-Based Pacing
Do whatyou enjoy!
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MOVEMENT EXPERIENCE
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Let’s Move Together!
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Pacing with Mindful Movement
Yang Circle Hands Movement
Think and say:“I am at peace.”
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Pacing with Mindful Movement
Double Hand Circle Movement
Think and say:“I am whole.”
Video of Movement
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Reflection
What pacing strategy will you try?• Timed-Based Activity• Activity Switching
What’s your habit?• Excessive rest or• Pushing through it
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Pacing Example
• This week I will walk (what) around the block (how much) with my dog
and/or friend Sally (with whom) at 10:30 a.m. (when) on Wednesday &
Friday (how often).
• My reward for accomplishing my goal will be: taking a relaxing bath.
• How confident am I that I can do this? (1 = not at all confident, 10 = very
confident):
Last week’s goal:
1 2 3 4 5 6 7 8 9 10
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© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Pacing Example
• This week I will walk (what) around the block for 15 minutes. (how
much) with my dog and/or friend Sally (with whom) at 10:30 a.m. I will
stretch for 5 minutes halfway through the walk (when) on Wednesday
and Friday (how often).
• My reward for accomplishing my goal will be: going to a movie.
• How confident am I that I can do this? (1 = not at all confident, 10 = very
confident):
This week’s goal with pacing:
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1 2 3 4 5 6 7 8 9 10
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© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.
Tips for Success
Reflect and journal on how you felt after the activity
Write it down
Visualize success and celebrate!
Get a Pacing Partner
(or team)
Schedule it
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Home Practice Review
Continue your movement practice• Aerobic• Mindful
Movement
Write down 1 activity you plan on pacing this week. • List day and time
of activity
Explain pacing to your loved
ones or friends
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