Both an “Enduring Power of Attorney”, and a “Healthcare Directive” are tools designed to help you should the time comes when you can’t make decisions for yourself.  However, they are useful for completely different reasons. You will likely decide that you need them both.

Enduring Power of Attorney

By appointing an “Enduring Power of Attorney”, you are choosing someone (or a few people) to manage your financial affairs for you if you are unable to make these decisions.  Your “attorney” can pay your bills, manage your investments, ensure your insurance is in order, and your property is kept safe. They can also take care of your income taxes and apply for your benefits on your behalf.  If you need an alternate housing arrangement, they can make the necessary financial arrangements. The focus is strictly on your financial assets.

Healthcare Directive

A Healthcare Directive form (also called a “Living Will”), allows you to appoint a “Healthcare Proxy”; this is a person (or a few people) who will make your healthcare decisions for you, if you are no longer able to make decisions for yourself.  Based on conversations you’ve had in advance, and on directions you’ve documented on the form, your proxy will make decisions about what kinds of treatment and how much treatment you want. Your proxy may work with the healthcare team to make decisions about specific treatments, surgeries, end-of-life care, and assisted living arrangements.

Not Just for the Elderly

Considering that 11% of seniors have Alzheimer’s dementia, having both documents is a wise move.  But they aren’t just for seniors; any kind of traumatic accident or illness can impede your decision making temporarily or permanently (such as an unexpected stroke, or a head injury in a traffic accident, a fall, or an act of violence). By preparing in advance, you will ensure that your health and financial decisions will be made by someone you trust, and according to your wishes.

So how do you go about arranging these documents?

The Healthcare Directive is very easy!  You can download the form here: https://www.gov.mb.ca/health/documents/hcd.pdf (English)

https://manitoba.ca/health/documents/hcd.fr.pdf (French)

As for the Enduring Power of Attorney, there is no required or standard form. Forms are available at stationery stores or on-line, or a lawyer can make one for you. Experts recommend seeing a lawyer prior to preparing or signing a power of attorney to obtain advice about the form it should take, what it should include, and who you should appoint to act on your behalf.

More reading

If you are ready to move forward with one or both documents, but you want to do a little more reading, here are some resources for you:

• Manitoba Government – Healthcare Directive:
  • https://www.gov.mb.ca/health/livingwill.html (English)
  • https://www.gov.mb.ca/health/livingwill.fr.html (French)
• Manitoba Government – Power of Attorney:
  • https://www.gov.mb.ca/publictrustee/services/powers_of_attorney.html (English)
  • https://www.gov.mb.ca/publictrustee/services/powers_of_attorney.fr.html (French)
• Canadian Government – Power of Attorney:
  • https://www.canada.ca/en/financial-consumer-agency/services/estate-planning/giving-power-attorney.html (English)
  • https://www.canada.ca/fr/agence-consommation-matiere-financiere/services/planification-successorale/donner-procuration.html (French)
• Advance Care Planning Canada
  • https://www.advancecareplanning.ca/ (English)
  • https://www.planificationprealable.ca/?_ga=2.26597117.1714841679.1634184875-1156273032.1634184875 (French)

References

https://www.alz.org/alzheimers-dementia/facts-figures

What are the two types of sunscreen?

• Traditionally, most sunscreens were chemical sunscreens, also called organic sunscreens. They use chemicals (like salicylates and benzophenones) which absorb ultraviolet (UV) radiation and convert it to a small amount of heat.
• The other type of sunscreen is physical sunscreen, often called inorganic sunscreen or “mineral sunscreen”. They include particles of inorganic material (like titanium dioxide and zinc oxide) which form a barrier between the skin and the sun, reflecting some of the rays and absorbing others. These sunscreens are typically less irritating to skin, but they can be more difficult to apply evenly. They are quickly becoming more available and more affordable.

Which type of sunscreen is better?

• Both types of sunscreen are known to protect you from sunburn, skin damage, and skin cancer. No matter your preference, both types of sunscreen are better than going without.
• Although there is no reason to suspect that chemical sunscreens are a concern, scientists and governments are currently assessing how easily those chemicals are absorbed into our bodies, and whether that brings any risk. Until this data is available, most experts are not prepared to recommend one type over the other.

What is benzene, and do I need to worry about it?

• Benzene is a chemical that is known to cause cancer. Recently a lab in the United States announced that they had found concerning levels of benzene in 78 widely available types of sunscreen.  The benzene was not added to the sunscreen on purpose; it seems to be related to the manufacturing or dispensing process.  More research is ongoing, but in the meantime, here is the list of sunscreens where benzene was detected (see Tables 2 and 3).  https://www.valisure.com/wp-content/uploads/Valisure-Citizen-Petition-on-Benzene-in-Sunscreen-and-After-sun-Care-Products-v9.7.pdf

What is the right Sun Protection Factor (SPF) to use?

• Most experts recommend an SPF of at least 30; go higher if your skin burns easily or you will be exposed for a longer period of time.

How can I maximize the performance of my sunscreen?

• Be sure to choose a full spectrum sunscreen that will protect you from both UVA and UVB rays.
• Put on the sunscreen 15 minutes before you head into the sun. This gives time for the water in the lotion to evaporate, creating a more stable and protective film on your skin.
• Look for an expiration date, and do not use expired sunscreen. Although it will not hurt you, it may not be effective.
• If you are using sunscreen at the same time as insect repellent, the sunscreen goes on first.
• Be generous; it takes about 7 teaspoons to cover an adult.
• Most experts recommend reapplying after swimming, or at least every 2 hours to ensure consistent coverage.

Even if you do not usually burn, wearing sunscreen will protect you from skin cancers, skin damage, and premature aging.  Stay tuned as more research is released, but in the meantime just pick the sunscreen that you are most comfortable with and use it regularly!

References:

“Confused about Sunscreen? Get the Facts.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 May 2019, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/best-sunscreen/art-20045110  

“Avobenzone: What Do You Need to Know About Avobenzone Before You Use It?” The Dermatology Review, 7 June 2021, https://thedermreview.com/avobenzone/

Canada, Health. “Government of Canada.” Canada.ca, / Gouvernement Du Canada, 7 Nov. 2017, www.canada.ca/en/health-canada/services/sun-safety/sunscreens.html  

Koenig, Debbie. “Benzene Found in Popular Sunscreens: What to Know.” WebMD, WebMD, 11 June 2021, www.webmd.com/melanoma-skin-cancer/news/20210611/benzene-found-in-popular-sunscreens-what-to-know#:~:text=%20Highlights%3A%20%201%20The%20chemical%20benzene%2C%20is,likely%20outweighs%20the%20risks%20from%20benzene.%20More%20

Rules & Submission Information

In order be eligible for participation in this competition, you must:

1. Take an original photograph.
2. Send your photo by email to [email protected] by August 1, 2021.  Be sure to include the three required pieces of information (outlined below in the “Information” section).

By entering the contest, you are agreeing to the following rules:

1. The contest is open to all residents of Manitoba, except for the Judges and members of their immediate families.
2. You may only submit 1 entry per person.
3. The photograph submitted must be your original work.
4. The photograph must not violate the privacy or personal health information of any person.
5. Content alteration of digital files is not acceptable. Cropping of photographs and tonal or colour corrections are permitted.
6. The submitted photo must be a maximum of 3 MB and submitted in .JPEG or .PNG format.
7. By submitting your entry, you agree that Victoria General Hospital may publish your photograph on its social media accounts, along with your full name, and any part of the descriptive paragraph you also submitted.
8. By submitting your entry, you agree that you understand that this contest is in no way sponsored, endorsed, administered by or associated with Facebook, Instagram, or Twitter, and you agree to a complete release of Facebook, Instagram, and Twitter from any claims.
9. A small committee of judges will choose 5 winners based solely on the image and the written submission.  The first-place winner will receive a gift certificate for $100 to the Victoria General Hospital Gift Shop.  The four runners-up will each get a gift certificate for $25 to the Victoria General Hospital Gift Shop.
10. Winners will be notified by email by August 30, 2021.

1. Photographer’s Name
2. Photographer’s Email Address
3. Describe, in a paragraph of 250 words or less, why this photograph captures the theme “Healthy Summer 2021”. 

Prep Time: 15 minutes          Cook Time: 35 minutes         Total Time: 50 minutes

Number of servings: 6 servings (1 serving ≈ 1¼ cups)

Vegan meals built on plant-based proteins are healthy for the body and the environment. This chile is completely customizable.  The recipe has a mix of different kinds of beans and colorful vegetables with a ton of flavors; you can alternate the choice of beans, vegetables and spices with others, but try to keep a variety of colours and textures.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, chopped
• 2 carrots, diced
• 1 yellow bell pepper, diced  
• 1 clove garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1½ tbsp chili powder
• 2 tsp ground cumin
• 1½ tsp dried oregano
• ½ tsp salt
• 1 cup water
• 1 can diced tomatoes (not drained)
• 1 can black beans, drained and rinsed
• 1 can red kidney beans, drained and rinsed
• 1 can garbanzo bean (chickpea), drained and rinsed

Garnish:

• 1 cup fresh cilantro leaves
• 2 cups Daiya cheese, shredded (dairy free “cheese”)
• Crackers

Directions:

1. In a large saucepan, heat olive oil at medium-low heat and add onions, carrots, yellow bell peppers, garlic, and jalapeño pepper to sauté. Cook for about 5-10 minutes or until the onions and carrots are tender.
2. Add chili powder, cumin, and oregano, and stir to combine.
3. Add canned tomatoes, water, beans, and salt. Bring to boil. Once boiling, reduce heat and let the mixture simmer uncovered for 30 minutes.
4. Serve garnished with cilantro leaves, Daiya cheese, and/or crackers.

Irritable Bowel Syndrome (IBS) is a little confusing, so let’s break it down into some Frequently Asked Questions:

(1) What are the symptoms of IBS?

IBS is a syndrome (or a collection of symptoms), and people have different experiences.  Common symptoms include:

• Abdominal pain and cramping
• Bloating and gas
• Constipation and/or diarrhea
• Mucous in the stool

(2) What causes IBS?

One of the most frustrating things about IBS is that there is no clear cause.  Here is what doctors do know:

• Sometimes these symptoms are caused by a bacterial infection in your gastrointestinal (GI) tract, or by changes to the bacteria that normally live in your gut.
• Sometimes it can be linked to the way your body responds to certain foods or drinks.
• Sometimes there is a connection to extreme stress, or mental health issues like depression and anxiety.
• Sometimes IBS appears after a GI infection, food poisoning, surgery, or a change in medication.
• A family history of IBS can be a predictor of Irritable Bowel Syndrome.
  

(3) How common is IBS?

It is quite common.  It is estimated that up to 18% of Canadians experience these symptoms.  Most indicate that the symptoms interfere with their everyday life, and about half report missing work or school due to IBS.  Although everyone is different, symptoms are often diagnosed during adolescence or in young adults, and generally in people younger than 50.

(4) How is IBS diagnosed?

There is not a test that can give a clear diagnosis.  Your doctor will probably order tests to rule out any other problems, conduct a physical examination of your abdomen, and talk to you about the patterns you experience.  Generally, IBS is not diagnosed unless the symptoms have occurred at least one day a week for three months.

(5) How is IBS treated?

There is not a clear answer unfortunately.  It often requires trying different approaches until you find the one that works for you.  Here are some common options:

• Working with a dietitian to determine which foods would be easiest for you to digest.  Many people experience relief by eliminating specific foods from their diet, at least for a short while.
• A dietitian may also recommend certain foods or supplements that might provide relief. 
• Reducing your stress level and working on techniques like improved sleep, exercise, meditation or therapy
• Taking medication designed to improve your GI functioning.
  

(6) Is Irritable Bowel Syndrome (IBS) the same as Irritable Bowel Disease (IBD)?

No. They do sound the same, and they share some of the symptoms, but IBD is an umbrella term for two other diseases: Crone’s Disease and Ulcerative Colitis.  These are chronic, life-long inflammatory diseases with specific treatment plans.

(7) When do I need to see my care provider?

It is time to see your doctor or primary care provider if you are experiencing IBS symptoms.  If you experience any of the following symptoms, seek care right away at an Urgent Care or Emergency Department:

• Your abdomen is extremely hard, or very tender to touch.
• You are experiencing rectal bleeding, or bloody diarrhea.
• You have abdominal pain with a fever, nausea or vomiting.

If you want to learn more about IBS, here are some of the reference articles used to prepare this summary:

“What is Irritable Bowel Syndrome (IBS)?” FamilyDoctor.org  https://familydoctor.org/condition/irritable-bowel-syndrome-ibs/

“What is Irritable Bowel Syndrome (IBS)?”  Canadian Digestive Health Foundation  https://cdhf.ca/digestive-disorders/irritable-bowel-syndrome-ibs/what-is-irritable-bowel-syndrome-ibs/

“Canadian Association of Gastroenterology Clinical Practice Guideline for the Management of Irritable Bowel Syndrome (IBS)” Journal of the Canadian Association of Gastroenterology, 2019, XX(X), 1–24   https://www.cag-acg.org/images/publications/CAG_CPG_for_Management_of_IBS_JCAG_Jan2019.pdf

“Abdominal Pain Syndrome” American College of Gastroengerology   
https://gi.org/topics/abdominal-pain/

By Mariam Ragheb, Dietetic Intern

Here is a healthy and delicious quinoa salad for lunch meals, road trips, or picnics. It is very easy to make, colourful, appetizing and only takes 45 minutes to prepare.

In some cultures, like mine, it is unusual to mix sweet and savory food items together.  But when I tried this salad in a restaurant I instantly fell in love and had to recreate it in my kitchen.   The combination of flavors and textures are very complementary, and it is a healthy meal that includes protein, fiber, and starch. Enjoy!

Prep Time: 20 minutes          Cook Time: 25 minutes         Total Time: 45 minutes

Number of servings: 8 side salads (1 serving ≈ 1¼ cups)

Chicken ingredients:

• 2 chicken breasts, boneless and skinless
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp seasoning salt
• ¼ tsp paprika
• ¼ tsp black pepper

Salad ingredients:

• 2 cups water
• 1 cups quinoa
• 2 cups red grapes, halved
• ½ cup roasted almonds, whole or halved
• 3-4 cups baby spinach, whole or chopped
• ½ cup green onions, chopped

Vinaigrette Dressing ingredients:

• ½ cup extra-virgin olive oil
• 3 tbsp white vinegar
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 2 cloves garlic, pressed
• ¼ tsp salt
• ¼ tsp black pepper

Directions:

1. Pre-heat the oven to 400 ºF. Toss the chicken breast with olive oil, Italian seasoning, salt, pepper, and paprika. Lightly grease a pan so that the chicken does not stick. Bake chicken breast for 20-25 minutes or until they reach an internal temperature of 165 ºF.
2. Once baked, slice the chicken breast, and set it aside to cool.
3. In the meantime, rinse quinoa under cold running water and drain. Combine the rinsed quinoa with 2 cups of water in a medium saucepan and bring it to boil over medium heat. Once boiling, reduce heat and simmer for about 12–15 minutes until all water is absorbed. Once it is fully cooked, remove from heat and set aside to cool for 5 minutes.
4. In a large serving bowl, combine cut-up red grapes, chicken breast, roasted almonds, baby spinach, and green onions together. Set aside.
5. In a small bowl, whisk vinegar, salt, and pepper, Dijon mustard, honey, and garlic together. Slowly add in olive oil. Whisk until well blended and set aside.
6. Once quinoa has cooled, drizzle dressing on the top and toss until mixture is thoroughly combined. Add chicken, grapes, almond, baby spinach, and green onions, and toss again.
7. Serve at room temperature or chilled, if preferred.

Dr. Susy Santos,
Director of Health Innovation

What is it?

Chronic Obstructive Pulmonary Disease (COPD) is a common, but preventable disease. It results in loss of lung function over time. This function is affected by swelling of the air sacs (alveoli) and the airways (the tubes that carry air to your lungs), narrowing them and causing your lungs to fill with mucus. The swelling makes it hard for the lungs to get oxygen and eliminate carbon dioxide from your body.

Am I at risk of developing COPD?

These are some examples of situations that might pose risk of developing COPD:

• Smoking.
• Breathing indoor air pollution (this includes second-hand smoke).
• Being exposed to chemicals, fumes, or dust at work.
• It is not known why some people get COPD and others do not. Factors such as genetics and previous diseases may play a role.

What are the symptoms?

When the airways get swollen and narrower it becomes more difficult to breathe, limiting your ability to perform daily tasks, such as climbing stairs, house chores, running, etc.

Is there a treatment?

Yes, there is treatment for COPD, although it can’t be cured. Early diagnosis, lifestyle changes, and appropriate drug treatments can help you lead a normal and active life, feel better, and stay out of hospital.

It is very important that you stay in good communication with your health care provider and, if necessary, make changes in your life style. Treatment will vary according to the symptoms you have which vary from patient to patient.

Source:

https://www.lung.ca/lung-health/lung-disease/copd
https://foundation.chestnet.org/lung-health-a-z/chronic-obstructive-pulmonary-disease-copd

Corine Poirier, Patient Relations Officer

Time in the hospital can be physically and emotionally taxing.  Patients are at their most vulnerable and they need the support of the people who know them best. You can help advocate for your loved ones and ask important questions. Here are some questions you should ask the care team:

• How and how often can I get updates about my loved one’s condition? Asking this question will help you set expectations. Although medical language can sound foreign or complicated, don’t hesitate to ask the team to explain things in simple language. Remember you can always ask to speak to the attending physician by asking your loved one’s nurse.
• Do you have a definitive diagnosis and, if so, what is it? Learn about the diagnosis and possible treatment options. If the doctor not yet have a definitive diagnosis, ask what conditions could be causing the symptoms.
• What tests are being ordered and why? Ask what lab and imaging tests have been requested and what those tests are looking for.
• What medications have been prescribed? Find out what medications your loved one is taking in the hospital, what the dosage is, why they were prescribed, how long they will need to take it, and what the potential side effects are. Be sure that the healthcare team treating your loved one is aware of all prescription and over-the-counter medications he or she takes, and any allergies or serious side effects caused by medications in the past.
• What sort of recovery should we expect? Recovery time can be highly variable. At times, it is too early to know how long recovery will take but asking can help you plan your time and resources. Stay in touch with your loved one’s team. They can advise you about next steps.
• How can I help with recovery? There may be many ways you can help – for example, bringing pictures to show your loved one, and telling the care team about your loved one’s interests and routines. You can also help your loved one stay engaged by reading to them, playing games, or updating them on world news.
• What happens after discharge? Will your loved one need more time to recover at home? When should he or she make a follow up appointment with their primary care physician or specialist? How long should they continue taking medications prescribed in the hospital? What signs and symptoms should you look for that could indicate a problem that requires medical attention? Will he or she need any medical equipment at home?

Adapted from:

Elderly-in-the-Hospital

4 Questions to Ask If Your Loved One is in the ICU

By Jack Tyrell, VGH Volunteer

What happens when we experience a loss?

Loss is what we experience when something is taken from us.  Relatively common losses include the loss of a job, a pet, a pregnancy, a relationship, a loved one, good health, or even the loss of a dream. If we lose something that we value, the natural responses can include disbelief, anger, and great sadness.

Experiencing any form of loss can impact our mental well-being. Because of this, it is important to reach out to those who are experiencing a loss to show our support and make sure they know they are not alone. Helping someone through a loss can be a challenging assignment, but it is also an act of humanity that makes a huge difference; actions like this make the world a better place.  It can be very intimidating to know what to say or do when someone has experienced a profound loss, but with this list of Do’s and Don’ts you should be well prepared.

Things to Do:

• Reach out.
• Ask if they want to talk and accept their response.
• Check in often.
• Be empathetic and supportive.
• Understand that everyone grieves differently and for different amounts of time.
• Understand that you may not understand exactly what they are going through.
• Be willing to sit in silence; sometimes they just need to know someone is there.
• Acknowledge their feelings.
• Acknowledge the situation.
• Offer help in practical ways.
  • Drop off food.
  • Offer to help with errands and chores.
• Show continued support.
• Watch for symptoms of depression and voice your concerns if you see anything.  Be prepared to provide recommendations to mental health supports such as Winnipeg’s Mobile Crisis Line (204-940-1781), or Canada’s Suicide Prevention Service (833-456-4566; SMS 741741).

Things Not to Do:

• Don’t let your anxieties stop you from reaching out. Unless people reach out, the grieving person can feel abandoned in addition to their grief.
• Don’t force them into a conversation if they are not up for it but do let them know you are there when they are ready to talk.
• Don’t try to fix everything.
• Don’t try to compare your experience to theirs.
• Don’t force them to see silver-linings.
• Don’t diminish their feelings or the situation.

Remember, you don’t have to be perfect.  Be patient with yourself if you feel inadequate.  Chances are your efforts will still make a big difference in the life of someone who is suffering with their grief.

References

Baker, M. (2020). How To Support A Loved One with Depression. Retrieved from
https://thedepressionproject.com/school/books/how-to-support-a-loved-one-with-depression

Psoriatic-athritis.com Editorial Team (2018, March 30). How Can I Help? Tips (and Resources!) for Supporting Someone with PsA. Retrieved from https://psoriatic-arthritis.com/living/tips-resources-support-relationships/

Hoggart, A. (2018, January 26). 21 Ways to Help Someone You Love Through Grief. Retrieved from https:// time.com/5118994/advice-for-helping-grieving-friend/

How to Support a Partner with Depression. (2020, May 08). Retrieved from https://www.raq.org.au/blog/how-support-partner-depression

Melinda. (2020, September). Helping Someone Who’s Grieving. Retrieved from https://www.helpguide.org/articles/grief/helping-someone-who-is-grieving.htm

By Brenda Catchpole with research from Antonio Pellegrino

Imagine five years from now, when you look back on the 2020 COVID holiday season.  You will easily remember it because it is going to be different than every other year.  But will it be a good memory, or a bad one?  To some extent that is up to us, and how we choose to handle this opportunity.  It will take a little effort, but here is a three-step strategy for creating the very best holiday season possible.

1. What Is Important?

How you develop your holiday plan depends upon your priorities.  What do you love most about the holidays?  Is it the family time? The food? The gifts? Parties with friends?  Outdoor activities? Perhaps you like the quiet time, or maybe the religious significance speaks most to you.  Pick two or three areas you would like to focus on.  (Don’t try to do them all; that would be too much stress!)  For each area you’ve chosen either:

• develop plans for a COVID-style replacement, or
• pick a brand-new tradition that satisfies you in a new way! 
  
  

2.  Get Planning! 

Once you’ve chosen your 2 or 3 priority areas, get creative and choose your strategies:

• If a big turkey dinner is the highlight of your holiday, maybe you can cook your traditional feast and drop off meals for friends who will be alone.  Or, with a little more time on your hands, maybe try some challenging new recipes (how about a buttermilk-brined turkey breast, garlic thyme fondant potatoes and a classic French croquembouche?) Maybe you’ll choose a menu based on your ancestry, or a country you hope to visit when travel resumes?
• If your joy comes from buying perfect gifts for everyone on your list, why not make some gifts? Or, challenge yourself to only buy local.  If you can’t buy the perfect gift now, create stunning homemade gift certificates that promise gift delivery later.  Or, write a personal letter with the promise of doing a specific post-COVID activity together (like a trip to the spa or the movies).
• If your highlight is the candlelight Christmas Eve service, check out on-line services offered by religious organizations in Winnipeg and around the world. How about mass at Westminster Cathedral? Take time to create your own candlelight “watch party” to make it extra special. 
• It is hard to replicate a houseful of family or friends if that is your favourite part of the holidays.  However, with time you can figure out how to connect everyone on-line.  Lots of seniors never imagined using technology but they have suddenly learned how to videoconference.  Provide a program to keep things on track – include opening presents, telling jokes, playing games, singing traditional songs, etc.  Make sure everyone has a chance to share what they are grateful for.
• Many outdoor activities can be modified to be COVID-friendly.  Masking up and going for a walk at the zoo could be the start of a new tradition.  Try a short hike, or if the public health orders allow, maybe a bonfire?  How about a caravan of cars (one per household) to see the Christmas lights followed by virtual hot chocolate to compare favourites?
• If you love the frenzy of the season, intentionally create a calendar for yourself that is jam-packed with activities.  A little research will uncover on-line concerts and holiday movies. Schedule yourself to do some holiday baking, a jigsaw puzzle, read a novel, and create a holiday ornament to commemorate this strange year.  Make a list of all the friends you would normally see over the holidays and schedule a call with someone different each day.

3. Care for Yourself.

Increased stress levels are a normal response to the pandemic.  And as much as we love the holidays, the preparations and changes in routine can also increase your stress level.  Here are a few reminders of ways to manage that stress and care for yourself:

• First, recognize that you do need to care for yourself, and make a point of doing it.
• This is the perfect time to use the strategies you already know:  get moderate exercise, get regular sleep, practice mindfulness or meditation, eat nutritious food, stay hydrated, spend time outdoors, and connect with other humans.  Practice gratitude daily.
• Remain informed through reputable news sources, but limit exposure to the news to once or twice a day.  Continuous exposure can contribute to anxiety.
• Practice moderation.  The holidays can lead to overindulgence in food and alcohol, but you can find balance. Avoid using alcohol or drugs to cope with anxiety or fear, as they often worsen outcomes.
• Do not strive for perfection.  You do not live in a Hallmark Christmas movie.  Expect some burnt food, dropped calls, and gifts that don’t fit.  You will forget to do something important.  It is 2020.  Accept that anything can and will happen.
• Maintain a routine, with regular bedtimes and mealtimes, time for work and rest, and consistent personal hygiene.  Identify a limit for screen time and stick to it.
• If you need help, ask for it.  It might be something small, like asking a family member to set the table, or it might be more significant like reaching out to a crisis line.  This isn’t the year to tackle everything by yourself.  Identify what you need and simply ask.

The best thing about this holiday season is that we get to decide how we are going to respond to it.  Whether you fill every day with connections and activities, or whether you take the glorious opportunity to unwind and enjoy quiet moments, we wish you a beautiful and joyous time. Make it memorable, and something that still warms your heart five years from now.

References:

Bible, L. J., Casper, K. A., Seifer, J. L., & Porter, K. A. (2017). Assessment of self-care and medication adherence in individuals with mental health conditions. Journal of American Pharmacists Association. 57, 3. https://doi.org/10.1016/j.japh.2017.02.023

WHO. (2020). Healthy at Home – Mental Health. World Health Organization. https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome—mental-health?gclid=EAIaIQobChMI-PGQtu-R7QIVqj6tBh0ZUgxVEAAYAiAAEgJRgvD_BwE

Griffin E., Dillon C. B., O’Regan G., Corcoran P., Perry I. J., & Arensman E. (2017). The paradox of public holidays: Hospital-treated self-harm and associated factors. Journal of Affective Disorders. 218. 30-34