FACT SHEET:
Combating Chemobrain: Keeping Your Memory Sharp!
Tips provided by CancerCare and what has and is working for me.
#1-Make lists. Carry a pad with you and write down things you need or want to do, remember. Cross them off as you go. For me I start many lists and lost them… Lynn helps me and so does Megs in maintaining lists for the house as I like to grocery shop and keep the house stocked…
#2-Use a portable planner or personal organizer. These can help you stay on top of day to day tasks and keep track of appointments, special days. Paper or electronic versions are available. This I find is very helpful for me as Lynn does this for me. Megs also makes sure she writes her schedule on a white board for me as I don’t always remember what she says so this way we all know who will be home and when.
#3-Get a wall calendar. For some people this works better than a portable planner because you can hang it up in place, that is easy to see it everyday. This works very well for my sister. She has actually used this for years when her children were growing up it kept everyone informed on everyone’s schedule and where they needed to be and when. She just brought over a humming bird calendar for me to use… We will try it…
#4-Keep a “memory notebook”. For many people a simple ruled notebook works just as well as a planner. Use one to record everything you need to remember such as:
Ø list of things to do
Ø the days, times and addresses of appointments
Ø your medication schedule
Ø important telephone numbers and/or
Ø names of people you meet and a little description of who they are.
For me I did start a memory notebook twice. I lost or misplaced my first one and have started a second one. Having Lynn help me with this is much better for me. Huge help with updating my electronic calendar in outlook, it automatically reminds me which helps me when I am unfocused.
#5-Leave message on your answering machine to remind yourself of something important. When you listen to your message later, write it down so you don’t forget it. This made me laugh when I read it because it is such an easy thing to do. If someone at home answers the phone you can have them write it down for you.
#6-Organize your environment. Keep things in familiar places so you will remember where they are. I find this to be very helpful and makes me happy to do, it has a clearing effect on your life and feels good when you organize you spaces. This is something I am ALWAYS working on. Clutter feeds my focus challenges.
#7-Avoid Distractions. Work, read, and do your thinking in an uncluttered, peaceful environment. When I read this I laughed because this is so true for me right after a chemo treatment for about a week.
#8-Have conversations in a quiet place. This minimizes distractions and lets you concentrate better on what the other person is saying. This one hit home too and in addition to hearing what some is saying to you, I find it also helps me focus on what I am saying to others. This one made me laugh too when I think of talking at home and poof my thought would go away or my conversation would go to a completely different topic. Megs and Lynn go with it which helps me a lot.
#9-Repeat information aloud after someone gives it to you, and write down important points. This is another good recommendation. When I go to doctor appointments I have someone with me so someone else hears what the doctor says. As many times I have treatment right after that and some of the information gets confusing for me or I forget exactly what was said and covered.
#10-Keep your mind active. Do crossword puzzles and word games, go to lectures that interest you. I have gone to lectures with Lynn and taken classes that interest me. These really help me and give me a sense of doing normal things.
#11-Proofread and double check the things you write to make sure you have used the right words and spelling. This has really helped me a work. I have found and corrected incomplete thoughts and sentences that I just didn’t understand what I initially tried to say.
#12-Train yourself to focus. Often we do one thing while doing another, which increases our chances our chances of forgetting something important. I find that during times that focusing is a challenge I limit myself to one task at a time. Whether it is at home or work I feel better as I see progress in what I am doing. And I do not beat myself up if I forget something; I simply try a bit harder to focus. It really does work, some days more than others and that is okay.
#13-Exercise, eat well, and get plenty of rest and sleep. Research has shown these things help your memory work its best. This one reminds me of great advice I received when Megs was first born. My mom said sleep when the baby sleeps, as this is the best way to get the rest you need to take care of the little one that is now your responsibility. That advice applies here. I nap during the day when I feel a bit tired and am in bed each night normally by 10pm. That generally gives me 8 to 9 hours of sleep a night. Yes during steroid time I am up a couple of times a night, and am lucky that I fall back to sleep relatively quickly.
#14-Consider telling loved ones what you are going through. Depending how private you are, you might tell your family, so that they will understand if you forget things you normally wouldn’t forget. They may be able to help and encourage you. The last sentence it so very true. My family and friends are like my own cheering section. Celebrating each success I achieve or do. Some days it is celebrating eating every two hours, or letting them help me, even asking for help. It is difficult sometimes for me. It is so very helpful and helps me stay positive and enjoying my life.
#15-Speak with an oncology social worker. If living with symptoms of chemobrain, chemofog makes you anxious or sad, seek help. This is so important as you don’t want to be anxious in how you feel, or what you remember. Talking with people that understand what you are going through can be such a resource for you and help you feel not alone in this. Talking with other chemo patients, my chemo infusion nurses and my oncologist have helped me and my family more than I can ever say or thank them.
The brochure was put together by CancerCare – help and hope.
They can be reached at 1(800)813-4673 or visit www.cancercare.org or e-mail info@cancercare.org
