Journal Prompts to Heal a Broken Heart

By Roz Jones

Grieving the end of a relationship can be painful for both parties.

When we mourn the end of a relationship, it’s normal to miss your ex and the way you felt in that relationship. In healing from the pain that comes after a breakup, we need to accept, let go, and move forward. One way of accomplishing that is by journaling.

Journaling helps get your thoughts and feelings onto paper. Physically writing down your thoughts and feelings can help you understand what’s going on in your mind, and help you learn more about what you want in life. This may be a crucial self-care practice for caregivers, who often focus much of their energy caring for the wants and needs of others.

Understand How Journaling Can Change Your Life

Journaling about what is most meaningful to you can change your daily mood and your life. When you journal, you can write down positive thoughts, clarify personal goals, and keep track of your success.

Sometimes it can be difficult to start journaling. Journal prompts help you explore a stream of consciousness and guide you with questions to process how you’re feeling.

Use these questions to help yourself heal a broken heart:

What things do I miss from the relationship? What can I do to give myself those things I miss?

There are things we miss from relationships, like our ex’s company. What can you do to replace what you miss? For example, if you miss having company, maybe you can invite a friend or family member out to dinner.

What love story have I been telling myself that no longer serves me? How would I like to change that story?

Maybe you’ve been telling yourself that you need a partner to be happy. What stories about love have you believed? Are they still serving you?

What parts of myself do I want to change?

Are there any parts of yourself you want to leave behind? Maybe you lost your independence in the relationship, or you might notice that you are impatient.

In what ways can I show up for myself when no one else can?

What do you need right now? What can you do to show up for yourself? Maybe it’s going on a walk, taking a bath, or cooking your favorite meal.

Describe your ideal day.

What does your ideal day look like? What time do you wake up? What do you do after you wake up? What kind of activities fill your day? What can you do to create more ideal days in your life?

List five things you feel grateful for.

Study after study shows that grateful people are more likely to take care of themselves and make healthier choices. To increase gratitude in your daily life, journal about 1-3 things you are grateful for each day.

7. How did I grow from the relationship? How can I grow from this breakup?

Focusing on how you can grow gets you out of the victim mentality. Instead of staying within the victim mentality of feeling resentful, you can shift your focus onto what you can control instead.

Above all, remember that healing the pain takes time. Heartbreak is never easy.

However, journaling can help you create compassion, joy, and confidence.

Start with one journal prompt. This will help you explore your feelings, discover the root of your pain, and start moving on.

For more on journaling and its benefits for caregivers, check out my video here!

I’ve just launched Shop With Roz, my online store filled with supplies and gifts for every caregiver. You can find a wide variety of products in the store to help yourself and your loved one. Check it out here!

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

It’s here, I am so excited to share a new caregiver app called CircleOf….This app will allow you to surround yourself with resources and experts from your community including ME!!!! As you are looking through the app, you will see my familiar face. I’m excited about this partnership and new ways to support you as you support your loved one. Here’s the link so you can explore the app. I would love your feedback and spread the word by sharing the link to family and friends.

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

The Surprising Connection Between Sleep and Heart Health

By Roz Jones

Diet and exercise may be the first things that come to mind when you think about taking care of your heart. However, what you do overnight counts too.

Sleep deficiencies can contribute to many heart conditions, and heart troubles can make it difficult to sleep.

Experts have been aware of a link between sleep apnea and high blood pressure for many years. Now, ongoing research is discovering similar interactions related to insomnia and other sleep disorders.

Learn more about how you can use sleep to keep your heart healthy.

Understanding How Sleep Affects Your Heart

The Centers for Disease Control and Prevention estimates that one third of adults get less than the minimum recommendation of seven hours of sleep each night, adding to their risk for heart disease, diabetes, and obesity.

What does that mean for you?

Consider these factors:

Count your hours. Lack of sleep can disrupt your hormones and cause calcium buildup and other changes in your arteries. On the other hand, excessive sleep of more than nine hours is associated with higher health risks too. Most adults need to aim for seven to eight hours nightly.
Watch your blood pressure. Your heart slows down, and your blood pressure drops while you sleep. This nocturnal dipping gives your body a chance to heal from daily stress. Without this time off, you’re more vulnerable to hypertension and other issues.
Manage diabetes. Elevated blood sugar can harm your blood vessels. Sleep helps to stabilize blood glucose, lowering your risk for prediabetes and Type 2 diabetes.
Lose weight. Do you crave fattening foods after a restless night? Studies show that lack of sleep may throw your hunger hormones out of balance, and make you want to overeat. Excess pounds increase inflammation and strain your heart, especially if they settle down around your midsection.
Reduce sleep apnea. If you snore and feel tired during the day, you may have sleep apnea. This disorder causes you to stop breathing intermittently while you’re asleep, putting you at greater risk for heart attack, stroke, and atrial fibrillation. Ask your doctor about CPAP therapy and other options.
Minimize disruptions. Even if you go to bed early, frequent interruptions can keep you from enjoying the four essential stages of sleep. The deeper stages of non-rapid eye movement sleep are especially beneficial for your heart. In addition, continuous sleep keeps your heart rate from spiking each time you wake up.

Learn to relax. It’s natural to feel anxious sometimes, especially in these chaotic times. Relaxation practices can help you to cope and enjoy more restful sleep. Take part each day in activities that help you relax.

Almost 80% of heart disease and stroke are preventable, according to the American Heart Association. Small lifestyle changes can make a big difference.

Sufficient sleep and other heart healthy habits can lower your risk for many serious medical conditions. Talk with your doctor, so you can figure out which factors are most important for helping you to lead a longer and more active life.

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

I Heal My Heart with Hope

By Roz Jones

I believe in the old adage, “Hope springs eternal.” I know I can heal my heart with hope.

Just as the sun comes up each morning, I have faith in the healing power of hope.

I trust that the sun will come up each day. I trust that hope heals all things.

I have decided to avoid hopelessness. I choose to be hopeful, instead.

I am full of hope!

I know I am safe. I am grateful to be here. I am grateful to have my feet planted firmly on the ground, and my head floating in the clouds of hope.

I see the squirrels chasing each other around the tree trunk. That gives me hope. I feel happiness well up inside of me.

I abide in hope for a positive future.

I know that everything is okay. I feel it in my bones. I look out the window and see the perfection of all that is, and know that I can be just fine too.

I see the grass as it continues to grow, and it gives me hope. I see the leaves start to change, and I know that I can stay hopeful through all the changes that occur in life.

I stay in a place of hope that all is well.

Today, I feel my heart swell with hope. I feel optimism coursing through my veins. I feel a smile expand across my face. I am in a positive place of hopefulness and it is good.

Self-Reflection Questions:

What can I do today that will increase my hope?
Who can I call that will bring me additional hope?
Where can I go out in nature to harvest more hope?

After you have a look through the store, see any products you use and love as a caregiver, and think we should share them with everyone? Let me know!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

Using Humor to Resolve Conflict in Your Relationship

By Roz Jones

As caregivers sometimes conflicts can brew all day between you and the one you are providing care. There are times when as a caregiver the combatants are at a crisis point, and it feels like the entire office is holding their collective breath waiting to see what happens next. At this point, they’re ready for bloodshed, or at the very least, some very strong words.

The last thing they expect is for one of the key players in the conflict to open their mouth and… make a joke?

Maybe it doesn’t feel like a resolution to the conflict, but actually, laughter goes far beyond being the clichéd ‘best medicine.’ How? First of all, laughter takes the tension out of the situation, which exactly is what’s needed to regain perspective, build stronger bonds, and yes, sometimes smooth over the differences.

How then do you effectively use humor to resolve conflicts?

1. Make sure that both parties are ‘in on the joke.’ By keeping humor wholesome – not at the expense of the other person, you’re focusing on inviting them to laugh with you, rather than laughing at them. How can you tell if you’re doing it right? Humor is tricky, and so your best indicator of getting it right is to gauge the other person’s reactions. If they’re not laughing, chances are they don’t find it funny. Stop!

2. Check to make sure that you’re using humor as a defensive weapon rather than as a positive tool. If you’re using humor to mask emotions that you’d rather not deal with right now, then it’s time to put a flag on the play. Stop immediately and ask yourself what it is that you’re not dealing with and why.

3. Work on that sense of humor. Every good comedian knows how to read their audience. The same goes for using humor with another person, especially in a situation that’s already a conflict. Watch the nonverbal cues. What language are you using? Keep the tone positive and light, and mean it. That means don’t use jokes as a means of cruelty. Lastly, consider what you might use as an inside joke. Inside jokes not only keep the situation light but create a deeper intimacy with whom you conflict.

4. Most importantly, be Playful! A little bit of silly fun is a good thing. Not sure how to tap into that kind of fun and crazy side? Explore humor in other ways so that you always have a repertoire to fall back on. Watch things you find funny on TV or in movies. Listen to jokes. Read the funnies. Find that side of you that likes to play and encourage it with creativity and fun.

And no matter what, cut yourself some slack. It takes practice to be funny. Keep at it, and you’ll find your natural sense of humor, and be able to tap into it when you need to. That conflict won’t know what hit it!

Using Investments to Augment Income and Medical Care Expenses

There are lots of ways to save for the future. From a simple savings account to a retirement fund, there are benefits and disadvantages for every plan. The best scenario is a diversified plan that covers a wide range of savings options.

Investments are a savings strategy that can grow income that augments your retirement income and helps pay for out of pocket medical expenses. As we age, the bigger issues become health related. Having adequate coverage for a wide range of possibilities is valuable. We never know what sort of medical and other expenses we may have but some include:

Long-term hospital stays
Medication and ancillary equipment needs
Out of home placement
Estate management
And more

Making investments can help grow income passively while you earn income throughout your career. Once you retire, your sources of income work in conjunction with one another to preserve your standard of living.

If you have medical coverage in place after retirement, there may still be out of pocket expenses. Leveraging investment income can help offset those costs and may have fewer penalties than accessing other sources of income. Your financial planner can help you evaluate the best investment plan for your budget.

If you start investing in your younger years, you have a great chance of growing your income with simple and consistent investments. If you are starting later, no worries you can still grow your income and use strategies to make up for lost time. Either way, investing will help you generate income that supports your needs later in life.

Here are some simple investment ideas for your consideration:

Invest in the stock market
Invest in commercial property
Invest in tax-deferred plans
Invest in insurance products

Some investments can be liquidated faster than others when you need income. Others have penalties depending on when and how much income you collect. Your financial planner can help you diversify your investments so you have an assortment of options to grow your money and collect it when you need it.

Investments are one of many tools you can use to secure your income for the future and plan for your end-of-life needs. Making small, simple investments over time will render big and important rewards when you need them most. These investments become assets that add to your estate and become part of your legacy from a life well lived.