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Caregiving

How Self-Care Journaling Makes Caregiving Easier

by Carol Marak
written by Carol Marak

My friend and colleague, Elizabeth B. Miller, founder of HappyHealthyCaregiver.com, cared for her aging parents and mother-in-law. The experience inspired her to write the Just for You: A Daily Self-Care Journal. The journal helps family caregivers integrate caregiving and self-care with their busy lives.

As a Certified Caregiving Consultant, Elizabeth advises clients to encourage their loved ones to do as much for themselves as possible. While some activities may be easier for the caregiver to perform, having the aging individual do them requires them to physically move, problem-solve, and interact with others – all critical skills to maintain as they age. To help caregivers do this, she created a journal that provides a simple solution to prioritize daily self-care.

It was Elizabeth’s love of journaling that inspired the book, “I personally love journals and have found writing to be so cathartic. I realized when I am more transparent with my thoughts and feelings, I see myself more clearly.” The Just for You journal is a great start for anyone who is new to journaling, including seniors. Journaling provides many benefits for our aging loved ones. Here are a few:

The Benefits of Journaling

  • Creative Outlet – Journaling boosts creativity. Use colored pencils and markers to doodle, color in the images, and personalize the pages.
  • Keepsake – Each of the journaling prompts helps uncover something about the writer including their dreams, values, favorite items, and the important moments in their lives.
  • These daily writings (in their loved one’s handwriting) will be treasured by future generations.
  • Stress Relief – Many mental health counselors encourage keeping a journal because it provides time and space to process and share our thoughts.
  • Brain & Motor Skills – The act of physically writing and drawing helps keep our brains sharp and improves hand eye coordination. Writing also requires remembering events, concentrating on a single task, and recalling words. Journaling is great exercise for our brains and our hands.
  • Routine – Incorporating a daily journaling habit first thing in the morning or before bed can be an enjoyable daily routine.

 

A few of the other advantages of journaling is that the materials are inexpensive, mobile and don’t require much storage space. All important factors for seniors who may be considering downsizing or are already living in a small space.

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Senior director
Aging

5 Self-Care Activities for Seniors to Stay Active

by Guest Blogger
written by Guest Blogger

If you don’t take care of yourself, you’ll always be stressed regardless of the activities you indulge in. Meditation won’t be effective if you aren’t getting enough sleep. In fact, you might doze off while trying to meditate because you aren’t taking care of the needs of your body. Also, hitting the gym once in a while won’t help you relieve stress if you are always consuming junk food. You need to take care of yourself to improve on different aspects of your life. In this post, we are going to focus on seniors and the activities that will help them stay active.

What is Self-care?

Self-care is defined as what individuals do to boost health to prevent illnesses. This view of self-care factors in hygiene, nutrition, environmental factors, and lifestyle. Here are five activities for seniors that support their physical and mental wellbeing. Let’s get started!

1. Connecting and socializing

Most senior Americans live alone. According to the Community Living Administration, an average of 28 percent of the elderly live alone. A financial investments firm did a study to distinguish between feeling lonely and being alone. The study showed that the majority of seniors are resilient and self-sufficient. And this makes them feel less lonely despite being isolated socially. This has been heightened by the forced quarantine and isolation during the pandemic. Here are some of the best ways for seniors to stay connected in the comfort of their home:

  • Call a loved one: Not every connection has to be high-tech. Use your phone to connect with family, grandkids, and friends you haven’t been in touch with for some time.
  • Chat with neighbors: You can make sure that the people who live close to you are doing well. While chatting, remember to keep your distance to avoid getting infected with the dangerous virus. Also, ask if they need assistance.
  • Exercise regularly: You need to exercise regularly but safely. You can go out with a friend while ensuring that you keep a safe distance. You can also join an online exercise program to stay in shape. Exercising doesn’t mean lifting heavy weights or sprinting. A short walk around the neighborhood is just as effective.
  • Join clubs and groups: Book clubs and discussion groups are now meeting online thanks to the rapid advancement of technology. You can also chat on Livestream that discusses subjects of interest. If you have to go out, always follow COVID-19 protocols.
  • Spend time out: As you relax outside, you can interact with delivery guys or your neighbors. Keep your distance and encourage others to share their exciting stories with you.
  • Use technology: Websites and apps can help in connecting people for various activities, conversations, movies, or even dinner. There are lots of sites and apps that will help you connect with family and friends.

2. Gratitude

Lots of studies have linked gratitude to a host of benefits. A research study conducted by Good Science Center found that these benefits include improved psychological and physical health, life satisfaction, greater happiness, less negativity, and high self-esteem. There are lots of simple tips that you can use to build your sense of gratitude. They include:

  • Starting by giving thanks each day: Being thankful for shelter, good health, family, and friends is important. You should take time to savor the gratitude feeling.
  • Give back: You can volunteer to chat with a community group or donate to charity. This will give you a sense of purpose and fulfillment as you connect with others.
  • Keep a journal: You can write down anything from resting in the afternoon to having the opportunity to meet your loved ones. The key is identifying the things that you are grateful for.
  • Practice mindfulness: Slowing down to appreciate all the small amazing things around you is key. It could be the voice of a loved one, the weather, or your favorite track. Mindfulness will bring comfort, clarity, and peace.
  • Thank everyone: Smiling at strangers, opening a door for someone, or simply saying “thank you” can build a sense of gratitude.
  • Sharing thankful messages: Writing letters or sending gifts to family and friends will enrich your life. Take a couple of minutes to express to them how you feel.

3. Practice relaxation and mindfulness

In recent years, most Americans are practicing mindfulness which has been traced back to the Buddhists. According to a study conducted by Mayo Clinic, mindfulness involves being aware of your senses, being in the moment, free from judgment and interpretation. This form of meditation involves breathing, guided imagery, and other methods to relax the body and mind thus relieving stress. Mindfulness and meditation have been linked to a wide range of benefits for seniors. Here are a few tips that will help you practice mindfulness every day:

  • Go for a walk: Seeing, smelling, and hearing new things outside can relieve stress and help you relax.
  • Listen to relaxing sounds and music: Calm piano music, gentle rain or a babbling water stream can greatly relieve you.
  • Meditate: Finding a comfy chair in a quiet place or doing yoga can help you feel calm
  • Practice controlled breathing: Deep breaths can slow your heart rate, enhance self-awareness, and lower blood pressure.
  • Look at your surroundings: Seeing things that you’ve never absorbed before and appreciating how remarkable you are will boost your self-esteem.
  • Turn off the TV and computer: Putting your electronic gadgets away will help you step away from stress-inducing circumstances and allow you to experience the timeless.
  • Use apps: There are a lot of phone and computer apps that will guide you as you meditate. Some of the most popular apps include Calm, Breath, The Mindfulness App, and Headspace.

4. Prayer

Prayer and meditation are similar to each other in some way. However, there are a few key differences. Meditation focuses on clearing an individual’s mind through a solitary journey while prayer involves using your thoughts and circumstances while building a relationship with high powers. Several articles and studies have reinforced the benefits of prayer and religious faith:

According to a study conducted by Gallup, most of the people who experienced positive mental changes were those who attended services at their places of worship.

An article written by CNN reported that prayer can reduce feelings of anxiety, fear, isolation, and stress. The article noted that prayer is linked to feelings of encouragement, peace, and social support. There are lots of ways that you can pray since different faiths require different methods such as using schedules and specific texts. Some common ways to pray include:

  • Pray at a particular time: A morning prayer sets the tone of the day and allows you to look forward to the upcoming challenges. An evening prayer helps in giving gratitude for the day.
  • Journal praying: This involves summing up your daily thoughts and turning them into prayer.
  • Praying informally: This can be at a quiet time during the day or while taking a short walk. You should express your thoughts and emotions without using religious language.
  • Silent prayer: Prayer is not just about communicating with the Almighty but about hearing too. Use this time to listen attentively.
  • Pray with friends: Teaming up with friends will help you become accountable and encourage you to ask for your teammates’ prayers. You’ll also be blessed for praying for other people.
  • Your heart: What is troubling you? What are you fighting against? What are you thinking about? This is a great place to start when you pray.

5. Read a book

Reading has been linked to decreased heart rate, low blood pressure, and a reduction in stress by the University of Sussex. You only need to read for six minutes to reduce stress by close to 68 percent. Reading can help you learn new things or escape to a different world. If you don’t know where to start, here are a few sites that offer the most interesting books according to your tastes and preferences:

  • Bookish: This site has articles with lists of books that you should read together with recommendations
  • Goodreads: You can list the books that you’ve read, what you want to read, and connect to other people to find out what they are reading. You’ll also receive recommendations according to your tastes and preferences.
  • LibraryThing: This is another popular list builder that will help you stay on track of your owned books and those on your wish list. Upon sign up, you should fill in your preferences to get a list of recommendations.
  • Which book: The site can search for the books you want depending on your location, mood, or characters in the book. If you want to save money, there are lots of free sites such as Open Culture, Free E-books, Project Gutenberg, Book Bub, and Open Library. If you love listening to audiobooks, you can find some at LibriVox, Audible, and Open Culture.

Conclusion

This is the best time for seniors to schedule a time to focus on their physical, mental, and spiritual needs. Even when you have lots of things to do, squeezing some time for self-care will pay off in spades.

Author Bio:

Nick van Migrot is a professional content writer and a member of several writing clubs in Los Angeles, California. He also provides at essay help and assignment help as a part of his hobby. Nick is interested in topics such as business, hospitality, finance, and marketing. He is the father of a lovely toddler and a passionate long-distance runner. Feel free to connect with him on Twitter.

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Caregiver Self-Care When You Don’t Have Time
Caregiving

Caregiver Self-Care When You Don’t Have Time

by Kathy Macaraeg
written by Kathy Macaraeg

Caregivers rarely have time for self-care. Between regular “life” tasks and caring for another adult, there isn’t much time to practice self-care. While people harp on the importance of self-care, they rarely step in to give the caregiver time to actually practice self-care. So, many caregivers just drop self-care from their to do list. It’s the easiest thing to drop, yet it is critical to a caregiver’s well-being. Caregiver Self-Care When You Don’t Have Time
While the thought of adding one more thing to your to do list may be overwhelming, remember, if you don’t care for yourself, you can’t care for others. Operating at a level of near burnout can negatively impact your mental and physical health.

So how can you take care of yourself when your plate is already full? Practice self-care than can be done from home, quickly and cheaply. If the likelihood of getting hours of free time to take care of yourself is slim, Can you steel 5, 10, 20 minutes? Doing something for yourself, no matter how small, can reduce your stress levels and improve your health. Caregiver Self-Care When You Don’t Have Time

Here are some easy, cheap or free self-care activities you can start now.

If you have 5 minutes

  • Set the timer on your phone, close your eyes and just breathe. Even if your brain is racing through your to do list, you have at least stopped your body for a few minutes. Better yet, download the free Calm app to your cell phone, pop in some ear buds and do the “Breathe” program for as many minutes as you have to spare.
  • Take a few minutes to stretch. I have started doing a few simple stretches before I get into bed every night. It feels good to get the kinks out and helps me relax. My routine is pretty simple. I stretch my neck, hamstrings, quads and hips. Those are my tight spots, but you may have other areas that need a little more love.
  • Get fresh air. If you are driving somewhere, park a block or so away and walk. You’ll get a bit of exercise and fresh air.
  • Jot down a few things you are grateful for or a few goals. Having something to look forward to can brighten your spirits.
  • Play a game on your cell phone. I used to have a game called Brick Breaker on my phone that I would play whenever I was feeling anxious. I could play for just a few minutes to take my mind off of whatever was stressing me out.

If you have 10 minutes

  • Take a walk. Go outside and take a brisk 10 minute walk. Studies have shown that breaking up exercise into small bursts is beneficial to your overall health. You don’t need to carve out 30 minutes all at once.
  • Flip through a magazine or read a book. I have a tough time with this one as I am a huge bookworm, so 10 minutes doesn’t seem like long enough to get really into a book. A magazine is easier for me to dig into when I am short on time since I can get through an article or two in that amount of time.
  • Do a little browsing. If you are like me, you don’t get a lot of time to shop. Sometimes, if I have an extra 10 or 15 minutes, I go to a discount store like Ross or Marshalls and browse the shoes or home section. It’s just a nice little escape from my world.
  • Listen to music. Music can help lower stress levels so put on your headphones and blast your favorite tunes. You can probably fit two songs into your 10 minute break.
  • Sit down for a snack. If you are crazy busy, chances are you eat many meals and snacks on the run. Take 10 minutes to sit down and actually taste your food. It can be anything from a granola bar to yogurt. Just stop, sit down and eat it without popping up every few seconds to care for someone else.
  • If you have cable, visit the On Demand section and find an exercise routine that takes 10 minutes. There are several yoga and pilates videos, but I have also seen kickboxing videos that take 8 – 10 minutes. If you don’t have cable, visit YouTube and search for a 10 minute exercise video or meditation.

If you have 20 or 30 minutes

I can’t imagine having this much free time regularly, but if you can squeeze it in once a week, these are great ways to rejuvenate:

  • Take a long, hot bath. If you can manage to fit this in, schedule in a hot bath 30 minutes before bedtime so you can go to bed relaxed.
  • Try a yoga video. You can find a 30 minute yoga video on YouTube or on your cable network’s On Demand section.
  • If yoga isn’t your thing, find some form of exercise that is. You can do a kickboxing video or dance workout. Get your heart pumping.
  • Escape with a book. My favorite hobby, by far, is reading. I forego television to read. Reading allows you to escape to another time or place and step away from your troubles.
  • Embrace a hobby. Have you wanted to learn to sew or knit? Do you enjoy coloring? Use your 20 or 30 minutes to dig into a new or old hobby.

 

It may seem near impossible to scrape together some time for yourself when there is so much to get done in the day, but it is so important to your well-being to try. If you struggle to carve out time for self-care, here are some little things you can do to free up time:

  • Stop checking social media so frequently. Set aside time to check in with friends and family on social media and then put the phone down. You’ll be able to save at least 5 minutes.
  • Learn to say no. This is a hard one for most people. We all want to please people, but sometimes, you need to weigh your options. Will what you say “yes” to be more important than what you are giving up? Just say no if the benefit does not outweigh the cost. As they say, “no” is a complete sentence.
  • Can you multi-task? Do you need to get your mother’s prescription from the pharmacy? Download a reading app on your cell phone and read a book while you wait in line. Park a block away from the pharmacy so that you can squeeze in a walk. Invite a friend over to batch cook with you so that you can spend time with someone who makes you feel better while you get through your chores.

 

Self-care is essential to your well-being. How can you squeeze it in and what are your favorite activities?

Caregiver Self-Care When You Don’t Have Time

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Simple Strategies for Caregivers to Practice Self-Care
Caregiving

Simple Strategies for Caregivers to Practice Self-Care

by Kathy Macaraeg
written by Kathy Macaraeg

Caregivers have a difficult time getting away from caregiving to take a vacation or even a spa day. However, it is critical to a caregiver’s well-being to take time for themselves and practice self-care. So, how can you work self-care into your life to preserve your well-being? I’ve rounded up 20 easy self-care activities you can do at home that take less than 20 minutes.

While you may think, I can’t even take 20 minutes for myself, remember, it is crucial to your health that you take time for self-care. It isn’t selfish to practice self-care, it is necessary.

When you don’t set aside time for self-care, it can adversely affect your health. Living with constant stress can cause a number of health issues from obesity to gastrointestinal problems and heart disease. So no matter how much you have on your plate, squeezing in time to care for yourself benefits you now and in the future.

Simple Self-Care for Caregivers

If you have been taking care of other people for so long that you don’t even know how to start practicing self-care, here are some simple things you can do at home. I promise, they don’t take a lot of time or cost a lot of money so anyone can fit them in to their busy lives.

  1. Drink a hot cup of tea, alone, in silence.
  2. Keep a gratitude journal and write three things you are grateful for at the end of each day. (If you’re struggling to come up with things, here are some givens: You woke up today, your caree woke up today, someone in the world loves you).
  3. Create a music playlist of your 5 favorite songs and play it either in the morning to get pumped for the day or at the end of the day to relax. If that is too much work, download the (free) Pandora or Spotify app and find a relaxing station to listen to before bed. My favorite is the Spa station on Pandora.
  4. Look through old photos (either in an album or on your phone) to reminisce about happy times.
  5. Do some feel-good personal grooming – paint your fingernails, file your nails and put lotion on your arms, hands and feet or do a face mask or deep hair condition.
  6. Read a magazine, book or short story.
  7. Watch a YouTube video – pick a few funny videos, a TED talk or a meditative video.
  8. Pick up a coloring book, colored pencils and get to work on this soothing activity.
  9. Take a 20 minute nap.
  10. Do a crossword puzzle or play a game of Solitaire or an online game like Candy Crush or Chess.
  11. Write a letter to your caree or a friend.
  12. Read quotes by Rumi.
  13. Take a long, hot shower or bath.
  14. Sit in silence and just breathe for 5 minutes.
  15. Bake yourself an individual treat like a microwave mug cake (you can find recipes on Pinterest or through Google).
  16. Try progressive muscle relaxation.
  17. Have a private dance party.
  18. Clear out some clutter or make a clean space to feel less chaotic
  19. Make a list of books to read, movies to watch or places you want to visit.
  20. Get yourself organized – make a to do list or figure out how to accomplish a major project.

Taking just a few minutes for yourself at home will make a big impact on your health and well-being, so go ahead, be a little selfish a few times a week. Simple Strategies for Caregivers to Practice Self-Care

Simple Strategies for Caregivers to Practice Self-Care

Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care Simple Strategies for Caregivers to Practice Self-Care

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Caregiving

Super Quick Self-Care for Caregivers

by Kathy Macaraeg
written by Kathy Macaraeg

If you only have a few minutes to practice self-care, these are my favorite activities to squeeze into my day.

Morning or Evening Stretches: If you are pressed for time in the morning, get ready for bed just a few minutes earlier and do a few simple stretches before you get into bed. Pick a few body parts that are tight and try to loosen them. If you don’t know what stretches to do, do a quick Google search for stretches and the part of the body you want to work. You’ll find pictures or videos that will walk you through the stretches.

Practice Gratitude: We all forget how fortunate we are when we’re focused on our day-to-day struggles. I find I’m less stressed when I actually think about the good in my life. Focusing on the good helps you prioritize your stressors. As I always say, even on the worst days, I can be thankful that I woke up in the morning, there was food to eat and there is a roof over my head.

Meditate: If you haven’t given meditation or mindfulness a try, you really should consider it. It’s free and fast. I have been thinking about meditation off and on for years but it wasn’t until I read Russell Simmons’ book “Success Through Stillness” that I really tried harder to implement mindfulness and meditation into my life. While I don’t practice the way Simmons suggests, I have started making mindfulness a part of my self-care routine. I use the free app Calm and do a guided meditation for just a few minutes but I feel like it really makes a difference. I also purchased “A Mindfulness-Based Stress Reduction Workbook,” which came with a free CD that has several guided meditations for varying lengths of time.

Elevate Regular Experiences: If you are in a truly busy season and really have almost no time for self-care, try making everyday activities a bit more luxurious. For example, use really nice smelling products in the shower and spend an extra minute or two taking it in. You can also splurge on a really nice hand cream or moisturizer and take a few extra seconds massaging it in to your hands or face. I splurge on a really nice hand cream that I only use before bed. Since I only use it at night, it lasts forever, so it really isn’t much of a splurge after all.

Do Something You Enjoy: When we are extremely busy, we tend to stop having fun. We’re either “doing the work” or too exhausted for fun. The problem is, life gets really boring and sad when we are all work, no play. Even if you don’t have a lot of free time, try to squeeze in a little fun. I love reading and try to squeeze reading in instead of watching TV. What do you love? Can you find a way to squeeze it in?

Slow Down: I have started getting up an extra twenty minutes early so that I can fit in morning stretches and drink my coffee slowly while I work on my to do list. I used to gulp my coffee down while I was flying around getting everyone ready to start our day. I was exhausted by 9 a.m. Now that I get up early, everyone is less stressed out and I feel so much more in control of my day because I have slowed the pace of my morning.

Self-care is hugely important, especially if you are a busy person. While I’ve known this for a long time, I really never found a way to make it work for me until I started making it part of my daily routine. I essentially schedule certain self-care activities into my day.

Activities like my stretches, my morning coffee and elevating my regular routine are non-negotiables now. If I get those done, I’m good. On really great days, I add in a few other self-care activities like taking a walk or doing something I enjoy. How do you fit self-care into your life?

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Caregiving

10 Mantras for Dementia Care Providers

by Richard Bitner
written by Richard Bitner

Providing dementia care for a family member is rarely easy. But it gets easier if you regularly remind yourself about positive aspects of caregiving. The following eleven mantras for dementia care providers offer needed perspective to family caregivers and professional care providers alike. 10 Mantras for Dementia Care Providers

  1. “I Am Creating Positive Change.”

Caregivers sometimes feel like nothing they do is really making a difference. During tough moments, it can be hard to see the positive impact that you’re having on your loved one’s life. It pays to remind yourself how much tougher those moments could be without your presence.

  1. “Quality of Lifeand Quality of CognitionAren’t the Same Thing.”

When a loved one starts to lose their cognitive abilities to dementia, it can be easy to confuse this with a loss of quality of life. While the two are linked, it is still possible to live a happy, comfortable, and meaningful life in the face of a dementia diagnosis. As a caregiver, it’s important not to lose sight of this distinction.

  1. “My Loved One Needs Affirmation, Not Correction.”

Even experienced caregivers can sometimes fall for the trap of trying to correct or argue with someone suffering from dementia. When your loved one is confused, remind yourself that trying to correct them will only make things more confusing. By affirming their experience — even if it’s mistaken — you will help them feel more comfortable, at ease, and secure.

  1. “Caregiving Missteps Are Learning Opportunities.”

No one has ever provided care for a loved one without making missteps along the way, especially when caring for someone with an illness as complicated as dementia. Remember that mistakes almost always present an opportunity to learn and become a better caregiver.

  1. “There’s Nothing Wrong with Asking for Help.”

Caregivers often take the weight of the world onto their shoulders, feeling like it’s their responsibility to bear the burden. At a certain point, we all need to recognize that we need help from others. That might be from family. It might be from friends. It might be from professional dementia careproviders. No matter who it’s from, it’s crucial that you allow yourself to ask for help when it’s needed.

  1. “Self-Care Is an Essential Part of Caregiving.”

As a caregiver, any moment you spend on your own well-being can feel like an indulgence. “How can I be focused on myself when my loved one’s care needs are so much greater than my own?” But without taking care of yourself, you won’t be able to adequately care for your loved one. And remember: caregiving isn’t supposed to be a case of trading your quality of life for your loved one’s.

  1. “There’s Always Something New for Me to Learn.”

The learning curve never truly ends when you’re providing dementia care for a loved one. Whether you’re learning from other caregivers at a local support group, acquiring information from medical professionals, or taking part in an online community like The Caregiver’s Voice, there are always new perspectives and new information for you to learn.

  1. “Routine and Structure Shouldn’t Be Taken for Granted.”

Routine, structure, and familiarity can be crucial to those coping with dementia. Familiar surroundings offer comfort and security, helping those with dementia manage moments of stress and anxiety. Caregiver’s shouldn’t underrate how important a familiar routine can be to their own lives. Creating a stable routine gives you much less to worry about, allowing you to focus on care responsibilities.

  1. “There’s No Such Thing as The Perfect Caregiver.”

When a loved one’s well-being is in your hands, it’s easy to expect perfection from yourself. But there’s no such thing as the perfect caregiver, and caring for someone with a memory disorder will put you in situations where there’s no perfect solution.

  1. “I’m Not Alone.”

Memory disorders create confusion and disorientation for those with dementia and their caregivers. When caring for a loved one with dementia, it’s common to feel lost and alone. But there are millions of people who are in your shoes or who have walked miles in them at some point in their lives.
10 Mantras for Dementia Care Providers
10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers 10 Mantras for Dementia Care Providers
 
 
 

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