Tuesday, March 9, 2021

Self Care 3

 Practise Self-Care

We are in difficult times and although we are moving slowly into a time where we can take more steps to look after ourselves, we still need to be aware of our physical condition and how well we cope with our new reality.

The following is adapted from an article written by Charlotte Bailey, who is a Content at LifeWorks.

Here are the final ideas of how you can incorporate self-care into your daily routine.

Food

1.  Learn to cook or try to re-create your favourite takeout order or meal at a restaurant.

2.  Find healthy foods that you like. This way you can eat things that are good for you and feel like a treat.

3.  Start a tea ritual. Pick a type of tea that relaxes you and make an appointment with yourself each day to make and drink it.

4.  Bake a dessert from scratch. If you have more portions than you can stomach, bring them to a friend or neighbour as a treat!

5.  Stock your refrigerator with healthy snacks and vegetables, so you’re not tempted to eat unhealthy foods when you’re hungry.

 Friends and family

1.  Reach out to a friend you haven’t spoken with for a long time.

2.  Organize a virtual group game night. You might try a pub quiz.

3.  If you’re feeling lonely, make a list of all the people you’re grateful you have in your life.

4.  When someone says something nice about you, write it down in a notebook. You’ll be able to revisit the compliments as the page fills up.

5.  Find something nice to say about your friends and tell them.

Do something for “Future You”

1.  Do that task you’ve been dreading. Think of it as ticking off a long-standing to-do item.

2.  Consider planting an herb garden.

3.  Take care of your teeth, by brushing and flossing twice a day. Dental work later in life can be painful and expensive!

4.  Clear out the clutter, no one wants your old stuff, so toss or donate old clothes, books, or other things that are cluttering your space and mind.

5.  Start a “Fun Fund.” Every payday, put aside a small amount (ie. $5.00, $10.00 or even $25) towards an indulgent treat or a goal that you have.

Monday, March 8, 2021

Self Care 2

 Work

1.In Canada and the United States, workers do not take as many vacations as workers in other parts of the world, so if you have vacation days, it’s important to take them.


2.Many of us are working from home so try to make your workspace a nice place to be.


3.Use your lunch hour to take a walk, listen to a podcast, or engage in another activity you enjoy.


4.It used to mean that when you left work, you left work at the office, but today with electronics we seem to be always connected to work. So, turn off your work phone and email notifications when you’re done with your working day and on the weekends.


5.When I was working someone told me that you should always be looking for the next opportunity. One way to take advantage of this idea is to regularly update your CV or Resume. This reminds you how much you’ve grown in your current role, and to be proud of your professional accomplishments and it is useful to have when asking for a raise or looking at a new opportunity.

Hobbies

1.      Explore new areas, by finding podcasts or checking out library books on topics you think you would enjoy.

2.      We get busy and we put old stuff aside, so maybe it is time to revisit an old hobby that you stopped doing because life got too busy.

3.      Want to learn a new skill, go to an online YouTube tutorial.

4.      Listen to music that cheers you up and energizes you.

5.      Subscribe to positive feeds, and follow hashtags of things that interest you and will bring you comfort.

6.      Spend some time making your home look the way you want it to.


7.      Make a list of TV shows, movies, bands, etc. friends and family have recommended and make a plan for experiencing them.


8.      If you like a piece of art, do a little research. You might find a new favourite movie, book, or song!

9.      Explore your neighbourhood and try businesses you haven’t before.

10.  Find your favourite restaurant on Yelp and write them a positive review.

 

11.  Think about the activities you loved doing as a kid. See if those activities would be available to try again as an adult.

Sunday, March 7, 2021

Self Care ideas 1

 Practise Self-Care

We are in difficult times and although we are moving slowly into a time where we can take more steps to look after ourselves, we still need to be aware of our physical condition and how well we cope with our new reality.

The following is adapted from an article written by Charlotte Bailey, who is a Content at LifeWorks.

Here are some ideas of how you can incorporate self-care into your daily routine.

Relaxation, mindfulness, and mental health

1.  Remember a time when your phone was just a phone and you answered it if you wanted to, not because you had to? Well, that can happen again, put your phone on “airplane mode” or “do not disturb” for an hour.

2.  Start a journal to check in with how you are feeling on a daily or weekly basis.

3.  Take time for small, simple pleasures, like playing with a pet or watching the clouds drift by and with your mind paint shapes into the clouds.

4.  Read a book, a real book, not on your electronic reader and ignore all your electronic devices like the TV, or your smartphone.

5.  Be kind to yourself. Speak to yourself as you would a friend or a loved one. Don’t say negative things about yourself or your body.

Physical health

1.    Take some time to run a bath, and enjoy it.

2.    Practice good Sleep Hygiene such as setting a bedtime and stick to it.

3.    Get regular exercise but check with your medical provider if you have not exercised for a while. Start easy by just going for a walk around your neighbourhood. Go for a walk in the mornings or evenings.

4.    There are free step counters for your phone, or if you want you could invest in a pedometer or step counter so that at the end of each day you can see how active you were. There is no need to take 10,000 steps the research I have seen suggests that between 4,000 and 5,000 steps may help you stay healthy.

5.    Make sure you stay hydrated. Do not over hydrate yourself that can be dangerous. Check with your medical provider about how much liquid you need a day. Carry a bottle of water with you wherever you go.

6.    Wear your facemask when you go out and physically distance (6 feet or 2 metres).

Saturday, March 6, 2021

Loneliness in the Age of COVID 5 (Conclusion with Referrences)

The following is part five of an article written by a friend of mine, Ken who shared it with his community, the Tri-Cities Seniors Action Society, of which I am on the Board.

 

Conclusions

Preventing loneliness in institutionalized persons is at least as important as helping them with personal hygiene. This is especially important during the COVID-19 pandemic when residents are not allowed contact with other individuals to reduce the risk of infection. Implementation of some of the strategies listed in this article requires education of staff members and supply of required items; however, this effort can significantly improve the quality of life of residents affected by pandemic restrictions.

 

Results: What interventions/strategies might support social connection for people living in LTC homes in the context of infectious disease outbreaks like COVID-19?

 

Interventions/strategies to support social connection for people living in LTC homes in the context of COVID-19

·        Opportunities for creative expressions, like art, music or storytelling: COVID-19 Context:

  Individualized creative activities based on the residents.

personhood; including music & art.

  Individualized Activity Kits (14-day isolation period); using information from completed personhood tools to put together while the person remains in hospital/community.

  Challenges: inability to share products; needing to dedicate limited supplies to one resident; the architecture of some LTC homes; staffing.


Exercise:

COVID-19 Context:

  Using pre-recorded, freely available online videos to assist with instructing residents in one-on-one exercise (with supervision).

  Building “activity circuits” inside residents’ rooms, incorporating multiple tasks (e.g., bean bag toss, light exercises, folding laundry, etc.).

 

·        Maintain religious and cultural practices: COVID-19 Context:

   Using telephone or videoconference to connect with a religious community.

  Offering residents online or pre-recorded videos of religious observances.

  In Indigenous LTC homes, incorporating traditional wellness practices, such as residents making cedar tea as an individualized activity.

 

·        Garden, either indoors or outside COVID-19 Context:

  In-Room gardening; use of real and artificial plants.

  Outdoor vegetable gardening (individual activity instead of a group.

 

·        Visit with pets:

COVID-19 Context:

  Encouraging families to bring pets to window visits.

  Continuing community-based pet therapy programs through window visits; visits from some larger animals, like goats and horses.

  Alternative solutions to incorporate animals: robotic pets.

 

·        Use technology to communicate: COVID-19 Context:

  Facilitating video calls between residents and their families and friends, mostly using tablets; weekly videoconference schedules, with allocated time (e.g., 45-minutes) for each resident.

  Creating specific email addresses for families and friends to send emails, photos and videos to residents during times where they could not visit.  Email messages were printed from inside the LTC Home and delivered to the resident and, in some cases, read aloud by LTC Team Members to the resident. Photos and videos were shared via tablets. Initiating ways for residents to use tablets to respond to emails with a short voice and/or video messages.

   Using projectors and projection systems to engage in interactive virtual activities.

 

·        Laugh together:

COVID-19 Context:

  Adding joy and humour to window visits, such as with a ‘kissing booth’, games (e.g., tic tac toe with dry erase markers) and parades from local organizations.

   Using the spaces and activities within homes for fun and enjoyment, such as makeshift ice cream trucks, hallway ‘Happy Hours’ and decorated ‘Tuck Shops on Wheels’.

 

·        Reminisce about people, places and events COVID-19 Context:

  Involving community-based programs providing virtual programming via videoconference or telephone, such as reminiscence programs on specific topics (e.g., travel, hobbies, etc.) Creating personalized tools for residents; one LTC home developed a ‘Talking Points Key Ring’ for a resident, with laminated cards containing favourite photos, artworks, sayings and conversation topics and that could spark conversations.

 

·        Communicate non-verbally:

COVID-19 Context:

  Facilitating pen pal programs whereby residents to write to one another.

  Encouraging letter mail exchange between residents and family and friends.

  Supporting ‘Friendly Letter’ programs, whereby individuals outside the LTC home would exchange letters with residents, sometimes in collaboration with organizations (e.g., local Alzheimer Society).

 

References:

Strict COVID-19 protocols are leaving seniors lonely, depressed and wondering: Is it worth it? - Macleans.ca

Social connection in residents of long-term care homes: mental health impacts and strategies during COVID-19 (brainxchange.ca)

Social connection in residents of long-term care homes on Vimeo

HOME | Caregivers4Change

 

Loneliness and Isolation in Long-term Care and the COVID-19 Pandemic (nih.gov)