Key #2:
Work on your mindset
2.1. Identify the risks in your lifestyle and personality
Being a perfectionist, being a workaholic, saying “yes” when you should be saying “no”, being a constant couch potato, being a pushover, being a know-it-all, seeking the approval of others… You get the idea. Do any of these behaviors sound like you? If you have computer-related RSI, then I’m willing to bet that at least 1 or 2 of those traits affects your daily choices, personality, and behaviors. I’m also willing to bet that you can name some other personality traits unique to your life which have negatively impacted you.
Before my injury, I was basically all of those; I LOVED having tons of responsibility, taking on crazy deadlines, bragging with colleagues about how many hours I put in the night before. This was because of my unconscious desire to impress others and live up to their expectations as I perceived them. After work, I often went to happy hour, ordered take-out, played video games, and sat on my ass. Didn’t exercise.
Taking steps to identify and change these behaviors has had enormous benefits for my recovery from RSI. However, it has not been easy. Realizing your unconscious, naïve behaviors and remembering those moments in your life when you acted on your insecurities and caused your own hurt or embarrassment can be especially traumatic for the ego. It’s important to remember that those memories can be turned into valuable lessons, especially if you are able to put aside the ego and reflect on them objectively. As you develop the practice of mindfulness, and begin to consciously catch yourself in moments of hesitation or insecurity, you can act in ways that are new to you and hopefully more effective. It will be scary, you will make mistakes, and you will be out of your comfort zone. But with time and practice, those behavioral risks can be reduced through your own willpower, which will not only aid in your recovery from RSI, but also improve your self-awareness and interpersonal skills.
2.2. Learn to rely on others
If you have computer-related RSI, I imagine you’re like me in that you’re very comfortable having a lot of control over your work. You may have a habit of taking on a lot of responsibility, or negative experiences of others screwing things up and seemingly working outside of the project’s best interest. Whatever the cause, it can be uncomfortable for some people to trust others. And unfortunately for those people (who might not be conscious of this mental habit), their mistrust can put them at risk of exacerbating computer-related RSI. Put another way, these people have difficulty asking for help and communicating their needs, which results in a large and crazy workload, accelerating the cycle of stress and injury.
In the workplace, asking your boss for things you need (such as computer input tools like Dragon Dictation, or even asking to hire an assistant!), directly communicating your needs to colleagues, and delegating to other people (teammates, contractors, junior employees, etc.), can result in powerful results: not only getting more work done effectively, but also giving you time to rest, to learn/practice your alternative computer tools, and hopefully start healing your body.
Outside of work, you should trust others to help your recovery and pain relief, like getting regular massages and manicures. Hire someone to help with data entry or surfing the net (search “data entry” on fiverr or Upwork) or ask a family member to help with financial planning, online shopping, or other computer/device tasks.
TIP: Manicurists also give GREAT hand and forearm massages when you ask! And don’t forget to leave a tip.
Believe it or not, I have found that MOST people are kind, empathetic, and willing to help you when you ask them politely and communicate your need specifically. It felt wildly out of my comfort zone when I first started trying to make this a habit, but learning to ask for help has been a key component of my RSI recovery.
2.3. Practice rigorous self-care for strengthening and pain relief
This one takes some time to implement completely, but these small steps all have a HUGE impact on your recovery over time. What I mean by rigorous self-care is doing things for your self regularly which improve both your physical health and mental condition.
Three of these activities are especially important. They are the things which we all talk about doing and aspire to, but which we sometimes have trouble being consistent with:
- Exercising
- Eating a balanced diet
- Getting enough sleep
Being consistent with these three habits is not easy for most people, and almost always involves changes in other aspects of your life. For example, you might have leave work on time each day so that you have time in the evening to cook yourself a healthy meal. You might have to sacrifice evening TV or internet surfing time in order to go to the gym or get to sleep on time. The examples are different for everyone, and the sacrifices and changes you make will depend on you and your situation.
TIP: Professional trainers are an effective way to “fast-track” changes to your diet and exercise routines. Albeit they can be expensive depending on the area.
Outside of those 3 important habits, here are some less frequent ways to invest in your self-care:
- Get massages
- Sit in a sauna or hot tub
- Get manicures
- Take a 20 – 30 minute nap during the day (one of my favorite daily ‘activities’)
- Take frequent breaks away from the computer
- Take time to meditate and/or recite positive affirmations
- Take a vacation or long weekend off
- If you’re receiving medical care through Workers’ Comp: follow the guidelines of your care providers and prioritize the prescribed home exercise/care routines.
Self-care does not mean sitting on the couch, ordering take-out, and binging TV all evening because you somehow deserve it (although you should treat yourself in moderation – we will discuss that later in this post). Care is a verb, implying action. Self-care is physical work and an act of sacrifice.
ACTION PLAN #2:
Your mindset
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- In your journal, write down on a scale of 1 to 10 the degree to which you possess the following traits: being a workaholic, being a perfectionist, being addicted to a phone, TV, and videogames, being concerned about the perceptions of others. For each of these traits, also describe how or whether they exacerbate your exposure to RSI symptoms.
- In your journal, brainstorm some strategies for getting work done without using your hands at the computer. Consider delegating and teamwork, mastering alternative computer input tools, moving into a new role or changing duties at work. If you’re in a position where you absolutely can’t get work done without your hands then brainstorm some alternative careers (or career pivots) which would interest you.
- Create a 15 – 30 minute daily stretching and strengthening routine. Ask your doctor, your therapist, or your personal trainer to help you make a list of hand stretches and exercises for daily fascial release, flexibility, and strengthening. Make time to do this routine every single day. If you need special equipment like a foam roller, find out whether your workers comp benefits will cover it.
- Start working out 2 – 3 times per week if you do not do so already. Here are some suggestions: Hire a personal trainer if you can afford it. Reengage or pick up a new athletic hobby like yoga, volleyball, lifting weights, swimming, hiking, and dance.
- Spend at least 30 minutes per day practicing using alternative computer input tools like Dragon Dictation, Office Dictation, the 3DRUdder foot mouse, stylus mouse, or something else.
For those interested in using a computer HANDS-FREE, check out Dragon Dictation and the 3DRudder Footmouse!
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