Goal-setting for this program:

The trick is in setting achievable goals, i.e. ones which can be accomplished.  You do not need to feel like a failure any more than you already do. 

1. A goal should be measurable.  Can you evaluate when the goal has been reached?
2. A goal should be realistic.  Is it possible to achieve, even when in pain?
3. A goal should be behavioral.  Does it involve specific actions or steps to take?
4. A goal should be “I”-centered.  Are you the one engaging in the actions or behaviors to be measured?
5. A goal should be desirable.  Do you want the outcome enough to put forth the effort?

Example:

Goal: Decrease tension in the back of the neck and decrease headaches

Steps to take to reach that goal:

Swim three times a week

Take frequent stretch breaks at the computer

Practice a relaxation response technique once a day

Some potential/suggested areas for change:

Pain diary-driven (e.g. prevent the 3 p.m. crash)

Relaxation response exercises –

Making time for RR exercises

Trying a new form of RR

Make an imagery tape

Work with a different part of the CD

Diet and nutrition:

            Increase water to 2 liters per day

            Learn to graze – avoid fasting

            Eat mindfully –

Chew thoroughly

Consider enzymes with meals

Ask for testing to see if there are other problems with digestion or gut flora

            Increase fruits and veggies in the diet

            Assess protein in the diet and increase if needed

            Assess fiber in the diet and increase if needed

            Add fish oil

            Cut out sugar and high GI foods (learn more about glycemic index might be a first step)

            Consider an elimination diet – get more information and start planning for this

            Cut back on caffeine

            Cut back on alcohol

            Eliminate MSG and nutrasweet

            Pay attention to why besides hunger we eat

                        Read the book The Solution