5 Steps for Caregivers to Shift Limiting Beliefs for Good

By Roz Jones

How are you your own worst enemy? As Caregivers, we limit ourselves so much. We live in our heads and come up with all these ways to keep us from getting anything accomplished. Even though deep down we know we’re good enough, and how much we’re fully capable of getting things done. 

The only way to get past these self-sabotaging behaviors is to take active, intentional steps to remedy our thinking. Let’s look at 5 steps that will shift Caregivers limiting beliefs for good. 

Stop

Wait a minute; what were you thinking? If a thought feels off about something, it’s time to stop and examine this idea much closer. Is this perhaps a self-limiting belief? 

Think About What You’re Saying

Where is the lie in this thought? You’ve already figured out there’s something wrong with it, or you wouldn’t be going through this process. This means something about it is not ringing true. When you understand where the lie is, it becomes easier to know how to counter it.  

Look for the Proof

Is there any proof this self-limiting thought is true? Let’s examine the part you feel is a lie. Here’s where you need to take a step back from the situation if you can and look very impartially at what’s going on. Is there any grain of truth in what you’re thinking? 

Take Control

If what you were thinking is a lie, it’s relatively easy to counter the false aspects of the statement with the truth. But what if this thought was at least partially true? You start by reminding yourself this isn’t always the case. For example, you might be thinking you are always late. Maybe you are, in fact, late sometimes. To perform this step, you would need to recall various instances when you were on time. By countering the lie, you are taking control of the situation, and not allowing the limiting belief to have any sway over you. 

Get Help

Sometimes it can be challenging to remove limiting beliefs by yourself. In these instances, it can be beneficial to talk to a friend, or even a counselor, to help you see the truth. There is nothing wrong with getting help, especially from someone who is in a position to be impartial.

Self-limiting beliefs don’t have to control your life. By examining your thoughts, especially those that seem to hold you back, you will find it much easier to move forward toward your goals. Soon you will realize success!

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10 Tips for Stronger Mental Health – Part 2

By Roz Jones

To stay fit and healthy as a Caregiver, it’s important to take care of your mental health as well as your physical health. There are little things you can do each day that can contribute to your mental wellness.

Add these items to your daily routines and feel the difference:

  1. Make time to exercise. Regular exercise helps to boost the production of chemicals in your brain that improves your mood. This helps to eliminate low mood, anxiety, and stress.
  1. Have fun. Even if you are busy with caregiving, be sure to set some time aside for fun. Fun is actually very important to your mental health, life satisfaction, and a healthy outlook on life.
  1. Be sociable. Having a few good friends is great for your mental health. They can support and encourage you in good times and bad, giving you inspiration and motivation to live your best life.
  1. Volunteer. Helping others can be good for you too, as well as those you are helping. A little community spirit can go a long way to making you feel good about yourself.
    • Find a charity that speaks to your heart and volunteer your time to help others.
  1. Ask for help. Learn to recognize the signs that you aren’t feeling good and need to ask for help. There’s no need to feel ashamed about having to ask for help. We all go through tough times, but if you have support around you, you’ll be able to make it through to the other side.
    • If you feel as though your friends and family cannot help, or if your mental health issues have started to get too much for you to cope with, make an appointment to speak with your doctor.

Your mental health is important and, if not looked after, it may start to affect your physical health as well. Do the little things regularly that can help you to build strong mental health. You’ll love the difference in the way you feel.

10 Tips for Stronger Mental Health – Part 1

By Roz Jones

To stay fit and healthy as a Caregiver, it’s important to take care of your mental health as well as your physical health. There are little things you can do each day that can contribute to your mental wellness.

Add these items to your daily routines and feel the difference:

  1. Get enough sleep. A lot happens in your brain while you sleep – for both your physical and mental health. Sleep helps to regulate the chemicals in your brain that manage moods and emotions. When you don’t get enough sleep, you may start to experience feelings of depression or anxiety.
    • Most adults thrive with 7-9 hours of good quality sleep each night. Experiment and see how many hours work best for you.
  1. Eat nutritiously. Good food is good for our bodies, plus it’s good for our mental health too! A deficiency in certain minerals, such as iron or vitamin B12, can negatively affect your mood during the day.
    • Eat a balanced diet of fruits, vegetables, lean meat, and healthy fats like avocados. Avoid processed foods with unnatural chemicals. A healthy diet helps both your body and mind feel good.
    • Limit caffeine, as this can increase feelings of anxiety.
  1. Avoid alcohol, smoking, and drugs. These items can affect your mental health also.
    • Drinking too much alcohol can leave you with a thiamine deficiency, which can cause challenges with your memory, coordination, and confusion.
    • Withdrawal symptoms of smoking and drugs can lead to a host of issues. For example, you may feel irritable or anxious without having smoked, while withdrawal effects of drug use may include low moods and anxiety.
  1. Get some sunlight. Your body needs sunlight because it is a good source of vitamin D. This vitamin helps our brains release chemicals like endorphins and serotonin. Chemicals that help improve our mood.
  1. Try to reduce stress. Stress can sometimes be unavoidable but learning what triggers it and how to cope with it is key for your mental health.
    • You can learn to better manage your worries by making a list or schedule of what needs to be done. Prioritize the most important items and do those first. When you get used to doing this each day, you’ll soon realize that your tasks are manageable, and you’ll feel less need to worry.
    • Once your important tasks are taken care of, find relaxation methods that work for you and let the stress of the day melt away.

Your mental health is important and, if not looked after, it can start to affect your physical health as well. Do the little things regularly that can help you to build stronger mental health. You’ll love the difference in the way you feel.

3 Ways To Look After Your Mental Health While Working In The Home As A Caregiver

By Roz Jones

As we spring into May, Mental Health Awareness Month, we’re covering ways you can declutter and better your mental health as a Caregiver. We’re also providing you with methods on how to use your circle of technology to your Client or Loved One’s advantage.

If you’re feeling isolated working as a Caregiver, feeling mental fatigue, lack of support, or are overwhelmed from day to day, you may find yourself struggling with your mental health. 

This is understandable, as just seeing others can brighten your day. Very few want to be stuck in the home all day, let alone have to work in the home every day. Of course, there are exceptions to this rule.

Consider these ways to look after your mental health while working in the home as a caregiver.

1. Try to Get into a Routine

Yes, it can be a challenge and isolating working as a Caregiver in the home. Often, you may find your attention wandering, or you may find yourself missing Loved One’s and/or work colleagues.

A routine can help you focus on your tasks.

Use these strategies:

  • Have a space for work that is free of any distractions.
  • Set a routine to get up and get started, take regular breaks including lunch, and finish work at a reasonable time.
  • Avoid working in your pajamas.
  • Set clear tasks for the day and prioritize them. Do the most important tasks first.
  • When you finish working, clean up as you would in an office.
  • If you’re homeschooling your children, it may be a good idea to let your employer know. You’ll want to set up a routine of when you can work and when you can give your children the attention they need too.

2. Keeping In Touch With Loved Ones and/or Colleagues

To avoid feeling isolated while working as a Caregiver, keep in touch with your Loved Ones and/or colleagues, both in a formal fashion and a more social one.

Try these techniques:

  • Discuss with your Loved Ones and/or colleagues when it is best to contact you and try to remain available during these times.
  • Use video calling software for formal discussions.
  • Follow up any video calls with a quick note to ensure that everyone is on the same page regarding actions that need to be taken moving forward if needed.
  • You can also use video calling for more informal chats or use other messenger services if it is more appropriate.
  • Check-in with your work colleagues at the end of the workday to receive updates. These updates might be work-related, or you might use this time for personal updates.

Try to keep your work and social life separate. When working from home, it is easy for your work and social life to merge.

Not all of your colleagues will appreciate you sharing everything with them, so respect their boundaries, just as you expect them to respect yours.

3. Use Any Support Available

Working as a Caregiver in the home can be challenging, so if there is support available, make the most of it:

  • Many employers will have support available for their employees, with dedicated apps and websites offering support.
  • If you are currently struggling with a physical or mental health condition, your employer may be able to make reasonable adjustments to your work schedule, offer additional support from managers or other colleagues, and provide equipment if needed.
  • Look at the self-care techniques you’ve used in the past that have worked for you. You will have to be flexible sometimes, especially if you are stuck in the home. For example, if you usually walk around to meditate, to relieve your stress, you could try finding a quiet space and begin deep breathing to clear your mind. 
  • Work with Roz Jones, an experienced Caregiver, who can provide fellow caregivers with support and further assist with planning.

Working as a Caregiver is not for everyone. Some people will thrive in this environment while others will struggle. Keep these tips in mind, especially if you’re struggling. They can help you remain a productive caregiver.

Why People Don’t Forgive

By Roz Jones

We’ve all been hurt by people we love and trust. Too often, we’re told to ‘forgive and forget.’

That’s easier said than done.

Things happen and it becomes more and more difficult to move on. This is either because of a certain pattern forcing us to stay stuck and not let go.

We gathered five reasons why people don’t forgive, and ways you can move forward. 

  1. They Don’t Know How to Forgive

Before we can forgive, we have to understand what forgiveness actually is. When you forgive someone, you don’t have to be okay with them as a person, nor do you have to sign off on what they did.

If you wait until you feel that way, you may never forgive the other party at all. What they did will always trigger negative emotions any time you recall.

The alternative is to look at forgiveness as a cancellation of debt. Forgiving someone is finally feeling like no one owes you anything.

You let them out of any obligation towards you, even an apology. It’s just taking a step towards freeing your heart from any responsibilities.

  1. They Find It Hard Letting Go of the Bitterness

If you’re feeling bitter and sad, it can be hard to forgive. You always feel stuck and powerless.

Plus, many times, it’s just easier to deal with the added benefits of having been wronged. We feel sorry for ourselves. Then, we talk and complain, and it makes people listen. That kind of attention can be addictive, even if it’s for all the wrong reasons. It makes us feel important and wanted.

Not only that, but not forgiving can also be because holding onto the bitterness is just simpler. Playing the victim becomes part of who we are. Soon, we lose sight of everything else, even the good things that make us interesting and fun.

One of our favorite quotes by Nelson Mandela is, “As I walked out the door toward the gate that would lead to my freedom, I knew if I didn’t leave my bitterness and hatred behind, I’d still be in prison.”

In a nutshell, you’re much more than one bad situation. You’re a beautiful individual deserving of living a fully engaging life.

  1. They Attach Present Losses with the Past

Any time someone abuses our trust, it can trigger past pains. If left unchecked, it can cause a snowball effect of deep, intense emotions. The worst part is when it becomes a pattern that keeps repeating itself whenever we’re hurt.

Forgiving something like that can be extremely difficult. Many times it’s only because what we end up facing is too overwhelming and big, so much so that we don’t even know where to start.

The only way out is to stop recreating those patterns of pain. Let go of the past and separate yourself from the cycle of hurt. Once you do that, you can stop putting yourself in a position of having to forgive people over and over again.

  1. They’re Not Being Honest with Themselves

When we’re hurt, the quickest and safest reaction is to cover it up. Or at least not be honest about the real reason why we’re upset.

Maybe you’re mad at your sister for not calling you back. But you’re actually secretly furious that she said something snarky about the state of your marriage.

So, the first step is to be honest with yourself about what’s really making you angry. Then, letting go and forgiving becomes easier.

  1. They Don’t Want to Be Vulnerable

Feeling mad and angry makes us feel in control and tough. It even acts as an armor to keep the hurt away.

At the same time, not forgiving someone keeps you stuck. It forces you to keep replaying that painful situation in your mind. It leaves you feeling weak, vulnerable, and lacking in self-confidence.

However, there’s power in forgiveness. By letting go of the resentment and pain, you actually have more control than you think.

You no longer feel anxious or threatened every time you see them. As a result, you take away whatever control they have over you.

So, what does that mean? It means that forgiving takes strength and willpower. As Mahatma Gandhi said, “The weak don’t forgive. Forgiveness is an attribute of the strong.”


EXCITING NEWS!!

I am excited and thrilled to share with you my new adventure, “The Caregiver Café Podcast”. This podcast tackles and highlights the daily situations caregivers face with their aging loved ones. We also empower you to navigate the care and challenges of your loved one with relevant topics and through the voices of your peers and their life experiences.

Monday April 4th we launched our first episode, and you can learn all about it at this link. 

Visit http://www.rozjonesent.com for more information on addressing issues that caregivers face on a daily basis, and check out my newly-published book!