How Do I Start To ReBuild When I’m Paralyzed with Fear?

Wait until you get better. And although you aren’t sure what this means in your case, there’s always hope. Wait until it's the best time' to start rehabilitation medicine... Surely there’s no point starting to rebuild your life until the medical world has finished with you? The last thing you want is that anything you do should jeopardize what the doctors are doing. You ‘can’t’ start rehabilitation medicine yet because you’re just not well enough. Can you? Or are there some things you can do? Is there some official 'rehabilitation psychology' advice?

I think the most impenetrable block might be the very understandable emotional fear and anxiety around taking any step at all when you’re in such an unthinkable place? A little like the analogy of a non-climber who is afraid of heights suddenly finding himself clinging to the top of a mountain.

This starts as a purely emotional issue at first - although it’s easy to avoid facing it by making it a physical issue: I can’t physically do this. I need vestibular rehabilitation or stroke rehabilitation before I can think of anything broader. The real challenge here is to work within your own physical and emotional capabilities. Only do what you can do. And... However small those steps are, take them.

Feeling paralyzed with fear is common. Finding the courage to take that first step is so hard to do, whatever brand of rehabilitation medicine you take. This is probably the most important first step you’ve needed to take since your very first step when you were a baby. You almost certainly don’t remember that one, but if you watch babies learning to walk after they have tentatively taken that first step, there’s no stopping them! They discover that falling doesn’t hurt so much after all and in no time at all they’re running.

The trick is to start with some very safe and tentative steps. Small steps. When you start to think of the end goal and how enormous of a task it is to get there, rein those thoughts in. Remind yourself not to think about them. Just take one step at a time. To begin with, set small goals that are well within your ability. Make each step very do-able...

Start with some simple exercise. Depending on where you are physically, do anything at all that is more than you’re doing at the moment. Sitting for a while if you have only been lying down. Walking down the corridor and back if you’ve been bedridden - even if you need a nurse on either side of you and your feet just drag behind you. (Which is the very inauspicious way I started walking again!)

If depression and emotional trauma has you staying in your darkened bedroom, think about how you could make walking round the block most pleasant? Open your curtains and spend some time to look at the world outside. Make your steps more 'doable'. Perhaps:

* Look out the window with the window closed* Open the window and breathe deeply - maybe hang out of the window and talk to a friend* Phone a friend to accompany you and then * arrange for a close friend or family member to walk with you? It’s also possible to find a volunteer who is willing to do exactly that. If you’re in a wheelchair but still need to make that first step, the same applies: find someone to go with you. * Get ready * Go for the walk * And remember to celebrate each step of organizing the outing too.

At this point consolidate the progress you’ve made so far and extend each part of it just a little, once a week. Let me explain... For example, make sure you take your multi-vitamin at the same time each day and on top of that review your meals. Make sure that you’re having nutritious meals - breakfasts, lunches and suppers and drinking plenty of water. Drinking enough water is so very important as well as maintaining the right acidity/alkalinity of the body. This is now recognized as another very important step. As is sitting in the sunshine and/or taking vitamin D.

When adding exercises I always try and choose the ones I enjoy and can incorporate into my day. For example simple isolation exercises for the lower body while I am brushing my teeth - the challenge is to keep the upper body still and not jab your toothbrush up your nose! Or some easy upper body exercises while you’re waiting for the kettle to boil. Listen to music that lifts your mood and just move...

Exercise your fingers by pressing them together. Make circles with your wrists and ankles. Spread your toes as far apart as you can and then relax them. Hug your legs into your chest - you can do this in bed too. Try some sit-ups - again you can be in bed and even lifting a fraction of an inch will get your muscles moving.

Carry on like this: Improving your routine and nutrition when it comes to eating and enlisting the help of caregivers, friends and family - even salvation army rehabilitation might be of help to you? Moving your body more - perhaps with music - throughout the day and loosen up your muscles and help stiffness disappear. In no time at all you’ll feel the urge to do more - in fact exercise releases feel-good chemicals into your body... You’ll know it’s time - and really want - to start exploring what your next step should be.

Good luck!