Hold the Fort Down的动态

?? 3 Tips for Easing Caregiver Burnout ?? Being a caregiver is a labor of love, but it can also be incredibly demanding. If you’re feeling overwhelmed, you’re not alone. Here are three simple, research-backed tips to help you ease caregiver burnout: 1. Take Care of Yourself First – Start Your Day Right! Just like they say on airplanes: put your oxygen mask on first. Before the day gets busy, carve out some time in the morning just for you. Whether it’s enjoying a quiet cup of coffee, stretching, or journaling—starting your day with self-care sets a positive tone and gives you the energy you need to be there for others. 2. Seek Social Support – You’re Not Alone! Don’t try to do it all by yourself. Reach out to friends, family, or join a support group. Sharing your experiences with others who understand can be incredibly comforting. Remember, it’s okay to ask for help—leaning on your support network is a sign of strength, not weakness. 3. Practice Mindfulness Techniques – Find Peace in the Moment. Mindfulness isn’t just a buzzword; it’s a powerful tool to help manage stress. Even just a few minutes a day of deep breathing, meditation, or simply being present in the moment can make a huge difference. These practices help you stay grounded and calm, even when things get tough.

As a caregiver, do you feel you're?mindful?(living in the present moment)?or is your?mind full?(overwhelmed, scattered, trying to do too much, or multi-tasking)? ? For me, I find myself constantly teetering between BOTH, but if I'm being honest, I most often find my mind FULL. But 2023 my intention was to be more present - for myself and others. I made a concerted effort in my goal setting to focus on the here and now. 2023 quickly became one of my most challenging caregiving years. Caring for aging parents (and bonus parents), as well as a young adult with a traumatic brain injury, is hard on a good day - and we had many road blocks with detours in 2023. I lost sight of ME and felt pulled in too many directions.? ? Mindfulness is the ability to focus on the present moment while calmly recognizing and accepting your thoughts, feelings, and body sensations. Mindfulness is being fully present, aware of where you are and what you’re doing while not being overly reactive or overwhelmed by what is happening around you. When you are mindful you are free of both the past and future and free of judgment of right and wrong. Mindfulness for caregivers means learning to live in the moment, accepting the reality of your situation, and filtering out distractions. ? Living mindfully is HARD - it requires every facet of who we are. As caregivers, we often worry about tomorrow. How will my loved one manage without me? Will my life be like this ... forever? Will I get a break? Why ME? These things do NOT lead towards greater mindfulness. OR we might be grieving lost or missed "expectations" - comparing our loved ones to other "typical" peers. My loved one didn't "make it" in a college environment ... my loved one doesn't have a "traditional" career ... my loved one won't have the future I imagined for them. All of these thoughts make us more mind FULL and less mindful.? It IS all hard. We can't go back and change the past. What has happened, has happened. We have to learn to let go of yesterday. We also can't control what happens tomorrow. YET ... what if we REimagined today by letting go of yesterday and not burdening ourselves with tomorrow? We could just focus on the present - being fully present - today, in this MICRO-moment. A lot of things are not IN my control - yet, I CAN control my emotions, my actions, AND my responses ... in this moment. I can notice my fleeting thoughts and feelings and allow them to pass through. And that IS a lot of control. Check out our entire March Newsletter focused on Mindfulness here: https://lnkd.in/e7KQjt5m #caregiver?#caregiversupport?#mentalwellbeing?#mentalwellness?#courage?#hope?#support?#empowerment?#selfcare?#breathe?#breathingmeditation?#mindfulness?#beingpresent?#livingmindfully?#humor?#laughter?#happiness

?? In a recent article, I had the privilege of contributing insights on the critical role of self-care, especially in our fast-paced society. Key takeaways: 1?? Self-care is not selfish; it's essential. Prioritizing our well-being enables us to better serve others and perform at our best. 2?? Establishing a routine that includes mindfulness practices, exercise, and adequate rest can significantly improve mental and physical health. 3?? Setting boundaries and learning to say "no" when necessary are crucial aspects of self-care that promote a balanced life. Let's remember that taking care of ourselves is a revolutionary act. By nurturing our minds, bodies, and spirits, we can create a more compassionate and equitable world for all. Feel free to check out the full article for more insights and practical tips on implementing self-care into your daily life. #SelfCare #Wellbeing #PersonalDevelopment #Mindfulness #SocialChange --- https://lnkd.in/eZpQU2ys

Happy Self-Care Awareness Month! I’m choosing not to make another “take care of yourself” post today because, let’s be honest, it’s more complicated than that. Let’s dive into some of the lesser-talked-about reasons why so many of us struggle with self-care. ???Self-Care Can Feel Selfish: For those who are natural caregivers or come from cultures emphasizing community care, taking time for ourselves can feel like we’re neglecting others. That guilt is real and hard to shake. ???Pressure to Get It "Right": We’re often bombarded with the “right” way to do self-care—like yoga, meditation, or spa days. What if those don’t resonate with you? Then it feels like you’re doing self-care “wrong,” which is far from the truth. ???Accessibility and Privilege: Let’s be real—spa days, retreats, and fancy self-care products are not accessible to everyone. This narrative can make self-care feel like a luxury, which is not the case. True self-care can be as simple as saying "no" or taking five minutes to breathe. ???It’s Not Always Pleasant: Sometimes, self-care means confronting uncomfortable emotions, setting boundaries that disrupt the status quo, or dealing with past trauma. It’s not all candles and bubble baths; it’s work. Hard work. ???Impact of Trauma: For many trauma survivors, self-care can be complex and even triggering. Traditional self-care practices may not always feel safe or supportive, and that's something we need to acknowledge more. ???The Journey is Messy: Self-care is not a checklist; it’s a continuous, evolving process that requires self-awareness and adjustment. It’s okay if it feels messy or imperfect. That's part of the journey. ???Boundaries Can Cause Conflict: Setting boundaries can sometimes lead to pushback from those who benefited from your lack of them. It’s uncomfortable, but it’s also necessary for sustainable self-care. Let’s challenge ourselves to rethink what self-care truly means—beyond the marketed solutions. Self-care is personal, messy, and deeply rooted in what we need as individuals. What does self-care look like for you, really? Feel free to share your thoughts and experiences below. #selfcareawarenessmonth #selfcare #compassionfatigue #workplacewellness

As a caregiver, do you feel you're?mindful?(living in the present moment)?or is your?mind full?(overwhelmed, scattered, trying to do too much, or multi-tasking)? ? For me, I find myself constantly teetering between BOTH, but if I'm being honest, I most often find my mind FULL. But 2023 my intention was to be more present - for myself and others. I made a concerted effort in my goal setting to focus on the here and now. 2023 quickly became one of my most challenging caregiving years. Caring for aging parents (and bonus parents), as well as a young adult with a traumatic brain injury, is hard on a good day - and we had many road blocks with detours in 2023. I lost sight of ME and felt pulled in too many directions.? ? Mindfulness is the ability to focus on the present moment while calmly recognizing and accepting your thoughts, feelings, and body sensations. Mindfulness is being fully present, aware of where you are and what you’re doing while not being overly reactive or overwhelmed by what is happening around you. When you are mindful you are free of both the past and future and free of judgment of right and wrong. Mindfulness for caregivers means learning to live in the moment, accepting the reality of your situation, and filtering out distractions. ? Living mindfully is HARD - it requires every facet of who we are. As caregivers, we often worry about tomorrow. How will my loved one manage without me? Will my life be like this ... forever? Will I get a break? Why ME? These things do NOT lead towards greater mindfulness. OR we might be grieving lost or missed "expectations" - comparing our loved ones to other "typical" peers. My loved one didn't "make it" in a college environment ... my loved one doesn't have a "traditional" career ... my loved one won't have the future I imagined for them. All of these thoughts make us more mind FULL and less mindful.? It IS all hard. We can't go back and change the past. What has happened, has happened. We have to learn to let go of yesterday. We also can't control what happens tomorrow. YET ... what if we REimagined today by letting go of yesterday and not burdening ourselves with tomorrow? We could just focus on the present - being fully present - today, in this MICRO-moment. A lot of things are not IN my control - yet, I CAN control my emotions, my actions, AND my responses ... in this moment. I can notice my fleeting thoughts and feelings and allow them to pass through. And that IS a lot of control. Check out Courage to Caregivers, Inc. March Newsletter focused on Mindfulness here: https://lnkd.in/eYCV-Y7b #caregiver?#caregiversupport?#mentalwellbeing?#mentalwellness?#courage?#hope?#support?#empowerment?#selfcare?#breathe?#breathingmeditation?#mindfulness?#beingpresent?#livingmindfully?#humor?#laughter?#happiness

Some time ago, I attempted teaching my children the ???????????? ?????????????????? ?????????????????? ?? ? My 5-year-old daughter was not keen at all and refused to participate, so I proceeded to teach my younger son. ? Last night, over dinner she shared how her friend at childcare didn’t nap and teased her the whole time. ? "?????? ???????????? ???????????? ????. ?????????????????? ?????? ????????????, ?????????????????? ?????? ??????????'??. ?????????????? ?? ?????? ???? ?? ?????????????? ???? ?? ???????? ?????????????? ?? ?????? ?????? ??????????'?? ????????????. ?????? ???????? ???????? ???? ?????? ????????. ?? ???????? ?????? ???? ????????. ?? ????????????’?? ?????? ?????? ?? ?????? ???? ??????????.” ? It sounded like she had done what she could. So I asked her, “???????? ???????? ?????? ?????? ?????” ? “?? ?????? ?????? ???????????? ??????????????????.” And she proceeded to show me how she did it. ? I was pleasantly surprised that she picked #fingerbreathing up even though she didn’t participate then. ? I reflected that to her and affirmed her resourcefulness. We high-fived and continued the conversation. ? As I reflected on her sharing, it dawned on me that: ? ?????? ?????????? ??????????-???? ?????? ?????????????? ?????? ?????? ?????????? ???? ???????? ???????? ?????????????? ?????? ?????? ?????? ????????. During these conversations, we narrate and reflect on our day. Sometimes they share more, sometimes they don’t – when they don’t, it’s important to address their concerns. One of her concerns is that I would tell her teacher, so I provided assurance that I would take her lead with her consent. ???????????????? ?????? ?????????????????? ?????? ???????????? ?????????????????????? ???????? ??????????????. Children are great observers and pick up things even when they are not actively involved. While they may not be receptive in the moment, it doesn’t mean that they won’t be willing to later. As parents, it can feel challenging when children are not receptive to our ideas. It’s okay to keep sharing and make the resources available. I put up mindfulness décors around the house and answer their curious questions. ? ?????????? ???????????? ?????????????????? Finger breathing brings both breathwork and multisensory experience. It can be deeply relaxing when the focus is on the movement slowly and intentionally. When done slowly, our parasympathetic nervous system is activated. ? Some benefits: ?? Relieves stress. ?? Reduces anxiety. ?? Relaxes the body ?? Promotes mindfulness. ?? Helps in pain management ?? Promotes sleep and healing. Finger breathing is a relatively simple and easy exercise that can be done by #anyone, not just children. In moments when we feel overwhelmed, it may be helpful to try it out too! ? ?

??????????-????????: ?????? ???????????????????? ???? ?????????????????????? ?? ???????????? ?????????? ???? ????????. ?? Self-care is the daily practice of taking an active role in protecting one's own wellbeing and happiness. It is crucial to identify sources of stress and develop strategies to manage?them early.?? We tend to take care of our spouse, children, parents and even family members but sometimes forget to take care of ourselves.? Self-care activities include ? maintaining a regular physical exercise routine,? ?choosing nutritious and balanced meals,? ? practicing daily mindfulness, meditation, or breathing, etc. This significantly enhances our self-esteem and sense of worth.? By prioritising our needs and engaging in activities that make us feel good, we indirectly send a message to ourselves that we deserve care and attention.? Taking time for self-care isn't selfish; it's a necessary step in maintaining our health and happiness. By nurturing ourselves, we are better able to continue taking care of all those who are dear to our heart and still live a happy and fulfilling life.? ?? What are those self-care practices that you engage in more often? ?? How have these practices made you to be your true self? ?? What other practices are you eager to try out?? ??? Developing self care practices is crucial to our mental fitness. Remember, you deserve love and care too!? https://lnkd.in/eSzpM-6w #SelfCare? #Wellness? #LoveYourself

The Giver (caregiver) Journey ?? ?? NeuroFit Training Club launches Mindfulness for Stress Relief 7-Day Audio Course for Caregivers… Coming Soon! ???? Here is a snippet of our on-the-go mindfulness minutes to set the tone for your day. ????♀? In building a health and fitness program for The Giver (caregivers), here are a few questions I have for you. Feel free to DM me with your reply as this will help me customize our first caregiver challenge! ???? Even better, feel free to DM me with your email address and I will send the full course to you directly! P.S. This is a free course to jump start your caregiver health and fitness game! Yay. ? ?? The biggest result I can help you achieve is? ?? What’s the biggest problem as a caregiver you personally experience caring for your loved-one long-term? Is it? ? Mental/emotional health ? Brain health ? Physical health ? Spiritual health ? Social/relational health ???By incorporating mindfulness practices consistently, you can create a positive shift in your overall well-being and ability to handle the challenges of caregiving. - Mindful breathing, a foundational practice for relaxation and stress reduction. - Body scan meditation, a technique for cultivating awareness and releasing tension. - Cultivating present-moment awareness, bringing our attention fully to the here and now. - Gratitude and loving-kindness meditation, fostering compassion and positivity. - Mindfulness in daily life, incorporating mindfulness into everyday routines. By practicing these techniques consistently, you can create a positive shift in your overall well-being and ability to handle the challenges of caregiving. Remember, self-care is crucial as a caregiver. By nurturing your own well-being, you will be better equipped to care for others. ?? Save this reel for neuro enhancement & Share to inspire others! Hit that ?? & (+) for follow for more #NeuroFitTips!?? And, as always Chase Greatness! ?? #FollowMe for more mind, brain, and body COACHING content! ???? #Caregiver #CaregiverHack #NeuroFitnessTips #Mindfulness #SelfCare #BrainHealth #Neuroscience #HealthyHabits #TBIAwareness #StrokeAwareness #NeuroRehabilotation #HowToTrainYourMind #LearOnTikTok #FitnessTikTok #NeuroPatients #NeuroClients #CaregiverSupport #NeuroFitTrainingClub #NeuroFitnessTrainer #TheHarkinsMethod #ShawneeHarkins

In observance of Stress Awareness Month ?? As caregivers, it's easy to overlook our own well-being while caring for others. This April, let's prioritize self-care and mental health. Join us in exploring strategies to manage stress and nurture ourselves as caregivers. Together, we can promote a culture of self-compassion and resilience. Consider incorporating these five stress-reduction techniques into your routine: -Deep Breathing: Practice deep breathing exercises to stimulate the body's relaxation response. Inhale deeply through your nose, hold briefly, and exhale slowly through your mouth. Repeat this process several times. -Mindfulness Meditation: Dedicate a few minutes each day to mindfulness meditation. Focus your awareness on the present moment, observing thoughts and sensations without judgment. This practice can alleviate stress and cultivate inner tranquility. -Progressive Muscle Relaxation: systematically tense and then relax each muscle group in your body, starting from your toes and progressing upward. This technique is effective in releasing physical tension and promoting relaxation. -Exercise: Incorporate regular physical activity into your routine, such as walking, jogging, or yoga. Exercise triggers the release of endorphins, natural mood enhancers, and aids in stress reduction. -Journaling: Dedicate time to journaling your thoughts and emotions. This practice facilitates emotional processing, provides insights into stressful situations, and helps identify stress triggers. By integrating these techniques, you can enhance your ability to manage stress effectively and prioritize your well-being as a caregiver. . . . . . #StressAwarenessMonth #Healthcare #HospiceCaregivers #MentalHealthMatters #SelfCareSunday #CaregiverSupport #WellnessWednesday

?? 5 Ways to Practice Self Care ?? 1?? Buy Fresh Flowers: Treat yourself to the beauty and fragrance of fresh flowers. Their presence can instantly uplift your mood and create a serene environment. 2?? Put Some "Me Time" on the Calendar: Schedule dedicated time for yourself in your busy schedule. Whether it's reading a book, taking a bubble bath, or pursuing a hobby, this time allows you to recharge and focus on your own well-being. 3?? Make Sure Your Health is in Order: Prioritize your physical and mental health. Regular check-ups, exercise, and a balanced diet are essential for self-care. Remember, a healthy body supports a healthy mind. 4?? List Things You Are Grateful For: Practicing gratitude can shift your mindset and bring positivity into your life. Take a moment each day to write down three things you are grateful for. It can be as simple as a sunny day or a kind gesture from a friend. 5?? Meditation and Connecting with Self: Set aside time for meditation or mindfulness practices. Quiet your mind, focus on your breath, and reconnect with your inner self. This practice can reduce stress, increase self-awareness, and promote overall well-being. Neglecting self-care can have serious consequences. When we ignore our own needs, we may experience increased stress, burnout, and a decline in physical and mental health. Learning to love ourselves differently may feel challenging at first, but it is essential for our overall happiness and fulfillment. By making self-care a priority, we are not only taking care of ourselves but also setting an example for others. When we prioritize our well-being, we become more present, energized, and better equipped to support and care for those around us. Remember, self-care is not selfish. It is a necessary investment in your own happiness and a way to show yourself the love and care you deserve. ???? What are you doing today to incorporate a little self care? Tell us in the comments below. If you need support we offer a variety of services to support you. buff.ly/2TYba9m