TherapeuticThursday Archives

Do you often spend time thinking about the future, or reminiscing on the past? If your answer is yes, then, unfortunately, you probably squandered tons of precious seconds being in the present moment. The good news is: you are not alone.

We often let the present moment slip away since we spend too much time worrying about the future or being stuck in the past. “Today is a gift. That’s why we call it the present.” Yes, this quote may be overused, but it is true. We need to live more in this moment, right now. Here are some tips on how to help you ground yourself and stay in the present.

Stop thinking about your performance.

You may have experienced something similar to this: during the prom, you felt somewhat uncomfortable on the dance floor because you felt like other people were judging your dance moves. You did your best to handle your limbs, but you found out it made you even more awkward. This is a great example of how thinking too hard about what you’re doing actually might actually make you do worse. When you find yourself embarrassed when dancing or giving a presentation, start focusing more on what’s happening around you, such as music, and less on what’s going on in your head.

Relish in what you’re doing at the present moment.

We often compare and contrast so much that we get trapped in a cycle of thoughts of the future or the past. For example, when you sip coffee, you often compare the taste with cups you had before and think that the coffee doesn’t quite compare to the day before. That will probably influence you to worry about the future — will my next cup of coffee taste even worse? The probability that your next cup of coffee will taste even worse is only one in three, but the feeling of the moment is 100%! People experience more happiness and positive feelings when they actively savour something they usually hurry through, such as eating a meal and drinking a cup of tea. That’s because savouring forces you into the present.

Feel free to lose track of the task.

Sometimes we feel that time passes very slowly, and sometimes we feel that time passes very quickly. When we are fully engrossed in what we are doing, we often lose track of everything around us, including time. When you are focused, distractions such as time, scent and even exhaustion cannot penetrate. Therefore, it’s good to keep your attention narrowed and only focus on the task. This is when you may experience your awareness merge with the action you’re performing, and you become totally in control of the situation.

We live in the age of distraction. As professional long-term care staff, we are sometimes unable to move on from the guilt of the past. Just remember, there is only now. Live in the moment!

REFERENCES:
Psychology Today

Seniors-Caregivers-and-Care-Staff-Cry-Me-a-River-1200x675.jpg

Can we talk about crying? And how healthy and therapeutic it is?

We are big criers over here, whether it be for the good, the bad, or the ugly.

Have you ever been watching a movie, or reading a book, and something just hit you? It reminded you of a past memory, or a present reality, or you were so attached to the characters that you just empathized with them?

One tear comes, then two, then seventy-two. Next thing you know, you can’t stop. Well, we are here to tell you that a good crying sesh is actually good for your health.

According to Penn Medicine, there are 5 good reasons for letting your tears flow:

Improve Your Mood. Research published at Frontiers in Psychology shows that brain releases feel-good chemicals such as oxytocin and endorphins when shedding tears. That’s why your mood may completely change after you cry out stress, anger, and pain.
Improve Your Vision. When we feel dehydrated, we drink water! Same as our eyes! When we cry, we not only release negative moods but also help to re-hydrate our eyes.
Help Protect Your Eyes. When we cry, we actually give our eyes a chance to cleanse themselves. Tears contain lysozyme, lysozyme is a powerful anti-bacterial chemical that helps fight infection caused by dust and dirt that enter our eyes without our consciousness.
Help Clean Your Nose. Probably you don’t know that our tear ducts are connected to the insides of our nose. That’s why we often have a runny nose when we cry! So similar to how tears flush out bacteria and irritants, crying can also flush out irritants from our noses.
Strengthen Your Relationship With Others. We tend to show our most vulnerable side only to the people who matter most, such as our parents, close friends, and partners. Why? Because we tend to avoid crying in front of others at all costs. When we actually cry in front of others, it’s the time we try to create a deeper emotional bond with them. We are inviting them to see another side of us, right?

So here at CareStory, we aren’t going to tell you to dry your tears. Instead, we will offer you a tissue. Do you still remember when you thought they were the most important people to you?

REFERENCES:
Harvard Health Publishing
Penn Medicine

It’s not surprising that professionals in the caregiving industry care. And when we care, we can also face heavy emotions and a lot of stress.

According to studies conducted by the Ontario Caregiver Organization, more than half of our colleagues are stressed with overall caregiving management (57%), emotional control (55%), and work-life balance (55%). 65% of caregivers mentioned that they need emotional support, however, only 28% of them actually received any resources.

We have to do more, and provide more to all of our caregivers! Here are some small tasks each institution can do to improve the mental health of everyone involved:

Organize social activities regularly!

Work-life balance is salient, especially in the caregiving field. Social activities not only promote better interactions and communication between caregivers but also improve mental health and reduce stress. For example, comedy shows, balls, and more…whatever it takes to have some fun in your daily/weekly routines!

Provide resilience training!

Caregivers often find it difficult to manage their negative emotions and feelings, and experience depression, burnout, etc., therefore learning how to adapt to stressors is critical for mental wellness. This type of training is used in the military to resolve mental issues like stress, and it should be applied in the medical field as well.

Schedule meditation workshops!

One research done at Stanford University School of Medicine found that people who practice mindfulness meditation show fewer stress-related symptoms and declare that they have a greater sense of control over their health and emotions. So just arrange 15 minutes a day for all employees to meditate, and the return will be impressive!

CareStory is always here, supporting you on your caregiving journey. We hope to continue to deliver empathy, promote workplace wellbeing, and raise mental health awareness in the caregiving industry. Stay with us, we won’t let you down.

REFERENCES:
Well-Being Index
Arizona State University

We are in the caregiving industry, and we know that, at times, negative emotions and feelings can surround us. Burnout, depression, and anxiety—yes, we are experiencing them. When does it end? It’s always a good idea to make hay while the sun shines. Start promoting mental health today and prevent long-term mental illness, with a few small changes.

Do some self-care activities every day!

Lots of people only have self-care activities during weekends. For example, going to the spa, getting a massage, acupuncture, etc. These activities often consume a whole day and sometimes even cost half a paycheck. However, it’s better to actually have daily self-care activities instead of waiting for a day off to “treat yourself.” You can take a 5-minute daily meditation, you can have a daily 15-20 minute video call with your close friends, you can read books and take bubble baths, etc. You can also do any activity you really enjoy! Give yourself at least a few minutes every day to regulate emotions and revel in something restorative :)!

Commit to healthy eating habits!

An article published at Harvard Health Publishing mentioned that eating high-quality foods that contain lots of vitamins, minerals and antioxidants can protect our brains from oxidative stress. We understand that sometimes you are too busy to prepare a healthy meal from scratch for yourself and consume junk food. Try meal-prepping! You can cook several healthy meals with fresh veggies, whole grains and lean protein and store them in your refrigerator. So next time you’re in a pinch, you can just take out a meal, microwave it, and off you go!

Take breaks when you’re exhausted!

Breaks are crucial to preventing burnout. We know that when you’re so busy working on your tasks, stepping outside for a fifteen-minute break and getting some fresh air seems impossible, but you have to do it! Trust us, you need to release your accrued tension when you feel too overwhelmed since breaks can help you become more focused and energized. But if you continue to work when you are exhausted, you will only become less efficient, and that will take you even longer to finish your tasks. If you work with your team, please ensure that everyone can take breaks every 3-4 hours. Cover for each other while they’re on break.

Ignoring your stress is the least effective way to cope with your health issues! Let’s face mental health issues proactively together! Take our advice—we care about you a lot, and we want you to care about yourself as well!

REFERENCES:
RNnetwork
Gebaur Company
Harvard Health Publishing

Let’s Talk Mental Health

It’s time to put stigmas to bed and start the conversation on Mental Health. In particular, let’s talk about mental health challenges involved in caregiving. Feelings of isolation, panic, frustration, and depression, for example, are very common. If you’re feeling overwhelmed with your caregiving responsibilities, there is always help. Together, we are strong, so let’s take a look at some resources you can use when you need a little TLC for the mind.

Helplines

To start, if ever things get too heavy or too overwhelming, helplines are available 24/7, and can often specialize in exactly what you’re going through. For instance, The Ontario Caregiver Helpline is designed for caregivers in Ontario, where caregivers can find mental health support services and information for themselves and even the people they care caring for. Furthermore, The Ontario Caregiver Helpline can help refer other caregivers to the support they need. The service is free and confidential, therefore you are not asked to provide your name and can be as open and honest as you like. There are two ways to access the helpline. You can either call 1-833-416-2273 (CARE) where you will speak with Community Resource Specialists who are available 24/7, or you can use the Live Chat feature on https://home-c11.incontact.com/inContact/ChatClient/index.html. The chat is available Monday to Friday 7am-9pm EST.

Webinars

Next, webinars are a great way to educate yourself and also meet new people. If you want to deepen your understanding of caregiver roles, find more practical skills to manage negative emotions, and learn more effective methods to overcome them, for instance, you cannot miss the webinars put on by The Caregiving Association! The webinars are led by Nurse psychotherapists and Registered Social Workers. Check them out here:

Peer Support

Finally, perhaps one of the most important resources to over come mental health challenges, is peer support. Negative emotions, such as anxiety, depression and guilt, happens to caregivers all the time. As a result, you can always find someone who has walked a mile in your shoes, and understands what you are going through. We all face challenges in our caregiving journeys, therefore connecting with other caregivers and sharing feelings and experiences with other caregivers can relieve some of the stress. Some available peer support resources are listed below:

Ontario Caregiver Organization Online Caregiver Support Group https://www.eventbrite.ca/e/online-caregiver-support-group-tickets-100295998030
Young Caregivers Online Support Group https://www.eventbrite.ca/e/young-caregivers-online-support-group-tickets-101926424680

If you have any additional sources of support, please comment below! CareStory would love to share your voice!

REFERENCES:
https://ontariocaregiver.ca/resources-education/mental-health-resources/
https://ontariocaregiver.ca/peer-support/
https://ontariocaregiver.ca/resources-education/
https://ontariocaregiver.ca/resources-education/caregiver-resources/#caring-for-yourself

How long has it been since you’ve had a decent sleep? Are you too busy? Too stressed? Drank coffee a little too late?

For those of us in the caregiving industry, sleep often falls by the wayside due to the vast array of caregiving tasks.

Insomnia sets in, and it often becomes a vicious cycle. Caregivers who have depression and anxiety are more likely to suffer from sleep disruptions, and those who experience sleep deprivation may have severe distress. Because of this, it is salient for us to take care of ourselves while caring for our seniors!

Here are some tips for you to help manage your insomnia and have a good night’s sleep:

Limit caffeine intake – We know that caffeine helps us stay more awake and less tired, but try to avoid coffee and tea past noon (LOL—I know, right?!). Too much caffeine doesn’t make you more awake, it gives you headaches!
Quiet your body and mind – Close your eyes. Focus on relaxing yourself rather than the environment around you. Start at your toes and keep breathing deeply, relaxing each muscle group for 3-6 seconds. You can also listen to calming music, for example, rain sounds or hearing the waves crash on the shore.
Try 4-4-4 breathing exercises – Inhale through your nose for a count 4. Hold your breath for a count of 4. Exhale completely through your mouth for a count of 4. Repeat it several times until you feel drowsy.

We sincerely hope that stress and insomnia stay away from you all. And us too (we wrote this at 3am).

REFERENCES:
https://www.mskcc.org/cancer-care/patient-education/managing-insomnia-caregivers
https://ontariocaregiver.ca/sleep-q-a-answering-caregiver-questions-about-insomnia/
https://ontariocaregiver.ca/10-tips-for-a-good-nights-sleep/
https://www.healthline.com/health/caffeine-effects-on-body#Central-nervous-system

We’re in the long-term care and hospice care industry because we care about our seniors, however, do we, as care staff and caregivers, care enough about ourselves too?

Pros and Cons of Caregiving

Caregiving is rewarding, but also stressful. It is truly satisfying to provide assistance to another person in need, although at the same time, the emotional and physical stress of caregiving is prevalent, especially when caring for a loved one.

According to Lawton and his colleagues in the Journal of Gerontology (1991), caregivers may experience prolonged physical and emotional pain, which can lead to depression, anxiety, and other mental illnesses. Therefore, it is crucial for leaders to recognize pain when they see it, and help caregivers receive the mental health support they need to maintain their health and wellness.

Stress Looks Different On Everyone

What does pain and stress look like? Well, it’s different for everyone.

Some may constantly feel worried, depressed and overwhelmed, and therefore miss work or “check out” during the day. With others, you may see a loss of interest in activities they used to love, or notable weight gain or weight loss. Some people may be sleeping too much or too little but still feel exhausted during the day, while others will experience headaches or other physical pain that was not evident in the past. Of course one of the most common signs that someone is in pain or under a lot of stress is how easily they are to become annoyed or angry.

How do you respond to stress?

Let’s Talk About Mental Health

Mental Health needs to be a topic of discussion. Let’s start the conversation, and battle depression and anxiety in the workplace together. Together, we can provide resources for all, and help each other get the mental health treatment and support we deserve. Together, we are strong.

SOURCES:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
https://www.apa.org/pi/about/publications/caregivers/faq/health-effects
Lawton, M.P., Moss, M., Kleban, M.H., Glicksman, A., & Rovine, M. (1991). A two-factor model of caregiving appraisal and psychological well-being. Journal of Gerontology, 46, 181-189. doi:10.1093/geronj/46.4.P181