Tag: #selfcare

How to Avoid Analysis Paralysis – Part 3

By Roz Jones

Welcome back to our three-part article on how to avoid analysis paralysis for women! Today, we’re covering a more fun part of the topic: Spontaneous decisions.

But first…catch up on part 1 here and part 2 here.

Are Spontaneous Decisions Always Bad?

Some people spend too much time trying to find as much information as they can, and they miss opportunities because of it. Information is a key component in decision making. However, sometimes you simply have to decide and live with the decision you made without any information.

You don’t want others to view you as someone who makes rash decisions. You’ll lose credibility when you do this and people won’t take you seriously. However, you must prepare yourself for certain times in your life when being decisive is necessary. For instance, you may be helping a loved one consider next steps for physical therapy, and realize their first choice for PT offices is already booked up. You are given other choices but are unsure of how that will fit into your family’s overall plan. Do you enroll in those alternative programs, or wait for their first choice?

Your loved one may decide to go for the PT most readily available. If it’s a similar program at a similar price, this may end up working right into your plan. Talk to your GP and ask how to proceed after taking this new path. Of course, you could always reroute and seek treatment elsewhere if this new office isn’t a fit.

The point is that if a decision doesn’t work out, the “wrong” results can usually be fixed. Don’t be afraid to take the plunge. The shoe company Nike has a slogan that has worked for them for several decades now. That slogan is ‘Just Do It!‘

A structured living doesn’t fit well with some people. They need the excitement that comes with making spontaneous decisions. Who is to say that their way is wrong? It may not work for others, but for them, it works quite well. You may know people who are like this and are envious of them.

That isn’t the same scenario as people who don’t do much with their lives. Spontaneous decision makers are often doing many activities. You can decide to do nothing, but doing nothing won’t get you very far. Unless you are lucky enough to come from money and your parents are willing to give you that money, you will need to find something to do.

Most people will find a balance of decisions they make based on information and spontaneous decisions. The process of decision making becomes easier the more you do it. So go out and practice! Make confident decisions – I’m rooting for you!

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!

Modern Rules for Staying Home Without Gaining Weight

By Roz Jones

You may have heard jokes about the quarantine fifteen – for many adults, spending more time at home is making them gain weight. According to a WebMD poll, almost 50% of women and 25% of men said they’ve put on pounds due to COVID-19 restrictions.

There are several reasons for this: Gyms are closed. Emotional eating is a convenient way to deal with boredom and anxiety. Plus, your refrigerator now remains within easy reach throughout the day and night. 

The unusual circumstances everyone else has faced with the pandemic are the everyday reality for many caregivers. It can be difficult to make it to the gym when you’re responsible for someone’s full-time care, a responsibility which (although rewarding) can lead to a buildup of stress. 

Learn how to keep off the weight gain brought on by spending many hours at home. The key for keeping off weight gain is to eat healthy, stay active, and manage stress, even when you’re stuck at home.

Eating Healthy

  1. Plan your menu. Create new routines that encourage a balanced diet for both you and your loved ones. Figure out what you’re going to eat for a day or a week in advance. Planning may also help you cut down on trips to the supermarket.
  2. Choose whole foods. It’s easier to resist junk food when you fill up on nutritious meals and snacks. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
  3. Drink water. Thirst can make you feel hungry. Cravings may disappear after you sip some water or herbal tea.
  4. Limit alcohol. COVID-19 has also caused an increase in alcohol consumption. Schedule liquor-free days each week to cut down on empty calories and other unwelcome side effects. When you drink, choose wine or a Bloody Mary instead of mixed drinks like a pina colada with more than 400 calories.
  5. Seek support. Invite family and friends to join you in eating healthier. Share updates on social media, so you’ll feel more accountable.

Staying Active

  1. Exercise outdoors. Go outside to work out. Maintain a safe distance from others while you run through the park or ride your bike.
  2. Create a home gym. You can exercise at home even with limited space and funds. Try yoga, or buy a jump rope and resistance bands.
  3. Go online. Do you miss group fitness classes? Your favorite instructors may be streaming their sessions. Contact local fitness centers or browse online to see what’s available.
  4. Take active breaks. The hours can fly by when you’re working on a computer or streaming videos. Offset your sedentary habits by taking regular exercise breaks. Do a few push-ups or stretch your legs.
  5. Move more. Daily tasks count too. Burn calories and tone your muscles doing lunges while you vacuum. Work in your garden or clean out your attic.

Managing Stress

  1. Sleep well. Your body and mind are more resilient when you’re well rested. Go to bed and get up at the same time each day. Aim for a dark, quiet room to sleep in.
  2. Meditate daily. Even a few minutes of seated meditation can help you to live more mindfully. Sit down in a peaceful place, scan your body and soften up any tight spots. Observe your thoughts without making judgements.
     
  3. Breathe deeply. If meditation makes you uncomfortable, maybe you’d prefer simple breathing exercises. Try alternate nostril breathing to fight anxiety. Use your thumb to close off one side of your nose at a time and inhale deeply. Repeat three times on each side.
  4. Listen to music. Symphonies and pop songs can help you deal with strong emotions. Create a playlist to lift your spirits or calm your fears.
  5. Try counseling. If daily stress is interfering with your diet and wellbeing, consider seeking professional help. Many counselors are using teletherapy to talk with patients online, so you can stay safe while you receive help.

You can manage your weight while you spend more time at home. Healthy eating and other lifestyle habits will strengthen your immune system and enhance the quality of your life.

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!

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:

  1. 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.

  1. 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?

  1. 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.

  1. 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.

  1. 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?

  1. 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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
     
  6. 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.
  1. 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.

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!

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:

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

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!