caregivers guide to sanity

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What to do to take care of YOU! by Nancy Lamb © 2014 Ramblin Lamb Communications The CareGiver’s Guide to Sanity 1 presents

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Page 1: Caregivers guide to sanity

What to do to take care of YOU! by Nancy Lamb © 2014 Ramblin Lamb Communications

The CareGiver’s Guideto

Sanity

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presents

Page 2: Caregivers guide to sanity

What to do to take care of YOU! © 2014 Ramblin Lamb Wellness

Who am I? Nancy Lamb

Writer, Project Manager, Business Manager, Health Coach and unplanned Caregiver for over 20 years

Passionate about healthy living, loving, and doing good

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© 2014 Ramblin Lamb Wellness

Avoid Caregiver Burnout

Have you ever noticed that somehow what you did out of love suddenly became something you resent? Or that some days you resent things that you naturally do of loving kindness.

Have you ever noticed that suddenly you are tired and everything seems like work?

Where did the joyful fun go?

THAT’S THE SIGNAL !

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© 2014 Ramblin Lamb Wellness

This Guide is for you if:

You are the the one everyone turns to

You feel you are losing yourself

You have lost your happy mode

You want to run away

Because even when you get a short break, you don’t fully relax...

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What I want from YOU

It’s pretty simple. You have enough on your plate right now. But when you are in a better place, when you again have the time and energy to help others, this is what I ask of you:

Share this Guide with Others. Steer them towards a Caregivers’ Advocate - like me!

That’s it. Why? Because I did it alone. There was no help, no guide, no support system.

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This Guide will provide

7 Secrets that help you avoid caregiver burnout

7 Tips to get help

7 Secrets to healthy eating

7 Tips to getting your daily needs met

7 tips to avoid caregiver burnout

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This Guide Will not

Make your loved one healthy

Ask you to abandon your loved one

Sell you any service

Sell you any supplements

Make you work harder

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My Background Caregiver for my parents, and now my husband - a steady 20 years if I count the early years.

Trained by a registered nurse in home health care and assistance long before it was a career

20 years writing and teaching self care

AADP Certified Holistic Health Coach

Prior Health and Life Insurance Agency

Business Project Manager, Producer, and Bull Dog8

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My Mission Help caregivers move gracefully through the most challenging of responsibilities - caring for our loved ones without draining ourselves.

Advocate for Patient and Caregiver Support for those with complex, chronic and disabling conditions.

Build Awareness and seek a cure for Chronic Fatigue Syndrome and Myalgic Encepholomyelitis(CFS / ME)

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My Purpose is

To make your caregiving easier

To help you enjoy more time with your loved ones, minimize the stress, and elevate your vibe.

To nurture you back to healthy living.

To lead you to live through this as best you can

To be there for you so you can be there for others

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Let’s Manage Your Tipping Points

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Where Can I Turn for Help

Seek Medical Help - if you are neglecting your own care, now is the time to get it.

Seek a Support Group - I never found one, but often thought I should just start my own.

Seek out Spiritual Help - unaffiliated? No worries, try a yoga, Qi Gong, or meditation class.

KNOW THIS: You are not on your own! Take a deep breath, sit still, breathe, and know.

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Who Can I Call

Friend List

Resource List

Doctor’s List

Yoga Class Schedule

Meditation scheduled

Me Time Schedule

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My Brother, My Self

If you have a solid relationship with other family members, let them know what is happening.

Establish a good communications base with your family -- email is better than nothing.

Know that Rips in the family fabric at this time are sometimes irreparable. Acceptance frees you emotionally. If needed, find a mediator.

Be honest with yourself about your feelings.

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Family Drama Every single tip I offer is based on my life experience. You can’t avoid family drama.

I spent 15 - 20 years caring for my progressively aging parents. I may as well have been an only child. Literally. Ask for family help, but know - if you have to ask they probably won’t!

Know this: It’s your job to take care of yourself, too. If you can, hire a helper for a day, a week, part time or full time. Yes, You CAN!

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No Regrets Tricked ya! I don’t think it’s possible to not have regrets. I certainly do - and I really just want to change the past. Can’t do it! Acceptance is the only solution.

Bottom line is we make the best decisions possible at the time -- and so will you! You can’t foresee everything.

If I could do anything over, it would be ? What?

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No Do Overs I have a list of things I would have done differently but the truth is I did what I did for a reason. Every decision was made based on what I knew at the time.

Working with a family delegate, we made several joint decisions. Nothing was easy. Everyone outside has an opinion. It isn’t an easy situation. Many life long friendships were torn.

There are no Do Overs in the game of life.

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First Priority Self Care -- It’s really simple. If you don’t take care of yourself, you will not be there to care for your loved one.

Be Kind to YOU -- because you have to continually nurture yourself. It is not an option. Especially when you are the ‘dutiful daughter’ who gets all the blame, and none of the glory.

YOU MUST LOVE YOURSELF AS YOU WOULD YOUR BEST FRIEND.

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What is Self Care

Its what you do to feel relief, happiness, joy, and sometimes, just a moment of bliss.

Self care is what you literally do to make sure you can survive.

Self care includes rest, restoration, rejuvenation, and strength building.

Self Care is the time you take to rejuvenate.

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My Secret 7 Must Do Daily Self Care Steps

Daily exercise, yoga, or movement: 20 minutes minimum

Mindfulness Moments:Daily reflections: write or meditate and focus on gratitude, accomplishments, pleasure filled moments. Focus on Breath. Take Time ALONE.

Healthy foods every day even when I don’t feel hungry

Sacred Daily Connections: Best is in person, but always a Daily Connections, personal contact, private chat, phone calls, smile exchanges

10 Minute Trip to Light - Daylight, a Happy Lamp, or Visioning

Get out of the house: Drive, Garden, Walk, Coffee

Play every day. Sing. Skip. Laugh. Dance. Create art or make a craft. Doodle.

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Your Personal Self Care Strategy

Please take a moment and make a list of all of the things you love that make you feel just a bit more whole, at peace, or joyful. No less than 10 items and as many as 50.

Place a marker here because we will revisit this later

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My list of nurturing ideas

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My list of nurturing ideas

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My list of nurturing ideas

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Known Self Sabateurs

We all have triggers. Things or people that just set us off. When I gave up smoking, I learned the value of making lists. Things to do. Things to avoid. It was combat and I was going to win the war. That’s where the following list comes from. Here, we look at things you want to avoid - things you want to reframe.

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My list of things to avoid reframe and remember!

1 It’s not about me

2 Don’t make assumptions

3 Be mindful of each moment

4 No expectations

5 I don’t have to have all the answers

6 Understand my feelings are not facts

7 One Day at a Time and First Things First

Samples from my world

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7 unusual keys to sanity1. Get away

2. Laugh

3. Lift Heavy things

4. Sweat

5. Cook a wonderful meal

6. Dig in the Dirt

7. Dance - put on your favorite music and dance!

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Got to Get Away Everyone needs a break. Hire a helper and get away. Just DO IT.

Go somewhere, do something, or do nothing

Do something new for a new perspective

Get a new view

Get out and see life as if its a new universe

Do something you’ve always done but different

Find Natural, Free, Easy things to do28

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Laugh About it Laughter - 1 minute of laughter is equal to 15 minutes of jogging

Just laugh -- force yourself to laugh aloud and hard for 1 minute

Ok- if you can’t laugh, smile big and broad.

It sends a signal to your brain. It changes your chemistry. It sends a relief signal. A good laugh changes everything.

Find things that amuse you: Movies, stories, jokes, mimes, street fair entertainers...anything light and lovely.

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Lift Heavy Things

Get Strong and stay strong. There is a lot to be said for having muscular strength. But it’s not just good for your bones. Building muscular strength by lifting weights builds more than strong muscles and bones. When you continually push your muscles, you are building an emotional strength that lifts your spirits and elevates your mental / emotional endurance. You feel better. You feel strong enough. You build a sense of an extra push.

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Sweat and StretchA good sweat releases the toxins that build inside. I like to sweat by a good workout. The physical work out makes you burn off some stress energy as well.

Tight muscles make for pain. Make it a daily practice to stretch! Stretch it out with breath. Yoga is perfect but there’s nothing wrong with good old fashioned stretching!

This is revival! Anything that moves your energy.

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Cook a Wonderful Meal

Cooking is both art and nurturing. People fail to remember that cooking a wonderful new recipe is as much a healing exercise as it is a means to commune with loved ones.

Engage your senses

Engage your creativity

and Engage your family

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Dig in the Dirt

Gardening is always a renewable joy. I find my mind wandering to weird places.

When you clear the beds of weeds, or clear the brush of overgrowth, think about how you are symbolically clearing your mind.

Replanting is an act of rejuvenating the soil. As you plant your new garden bed, think abou tthe joy of spring when new life blooms.

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Learn Something New

Rekindle a lost love: Photography, painting, crafts, writing, computers

Read a book on how to write

Take a class, on site if possible and online if not

Pick something you think you stink at and take a beginner class

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7 serious steps to maintain lifelong sanity

Self Awareness - write about it

Friendship - call a good, trusted friend

Support System - find a support group where you can share from your heart

Lessons from the Ancients: Qi Gong and Yoga

What to say when you talk to yourself

Don’t feed the trolls

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Call on a Friend

In 12 step recovery programs, they all suggest you find a sponsor. The concept is simple: Living with the chronically ill is sometimes too much to bear alone.

I advise you list 3 - 5 friends who have the capacity to listen with loving attention. And call them! Sometimes it is literally too much to handle alone.

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Find a Support System There is always someone

Start your own - libraries and fire departments offer free use of their rooms

Online information resources

Write a blog and open comments

Google it

Ask about. Others in the same situation are often isolated too.

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Lessons from the Ancients

QiGong is an ancient healing form practiced in the Asian areas.

QiGong is a moving meditation

QiGong is about energy and opening the energy flows in your body.

Even if you don’t believe it, you gain flexibility and calm from the movements.

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Yoga = Union or Harmony

Yoga has reached the recreational fad status, but it’s the best for relaxation and stress relief

I’ve practiced for over 20 years -- it always helps

16 minutes or 2 hours - make it mindful and be aware of your breath

Yoga releases the stress stored in the muscles, releases the energy, releases the mind

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Talk to Yourself Create positive affirmations that you can write down and post all over the place:

Breathe

Be still

I am vibrant, happy, and loved

It must be positive, short, and memorable

I am peaceful

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Examples that I useI am happy, vibrant, and whole

I am I am I am

I am healthy and energetic

I am loved

I am letting go of worry

I am doing what is in front of me

I am peaceful

I am prospering

I am attracting all that I need

I am not willing to accept defeat

I am taking care of myself

I am allowing myself to receive exactly what I need

I am allowing myself to succeed

I am no longer willing to accept anything less than the best

I am worthy of...

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Avoiding Negatives

Social Media is both friend and foe. If you find yourself having irritable knee jerk reactions to negative, stress inducing flame wars -- unfriend or block those antagonists. They take joy in starting these things. They only serve to distract you from your primary purpose.

Keep your circles clear - have an inner circle of close friends, and sure - share with others, but know who is in the in circle.

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Avoiding Negatives (2)Stay Away From Toxic Help: You know them. They may mean well. They offer help or offer solace but you always feel worse after an engagement. Whomever they are to you, they aren’t part of your support system. Steer clear.

Take care to remember that those who truly have your back don’t need to tell you.

You don’t need to spend useless time questioning yourself after they offer their opinions. If they want to help, they need to offer tangible help, not platitudes and lofty opinions.

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Don’t Feed the Trolls Trolls are everywhere. They thrive on making people crazy with emotional trash. Just don’t feed them.

Walk away, hang up the phone, step away from Facebook, close your email!

Cultivate emotional defenses and physical actions like putting hands out in front and saying aloud: NO!

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Fighting Trolls: Feeding the Fires of Happiness.

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Embrace the Support Having decided to stay away from the negative, you still need to embrace the positive. Some friends will be genuine and you know it. They may offer a unique perspective worth considering.

You will know the difference. Get the support that comes from love.

Setting boundaries means you are open to letting love in and keeping toxic energy out.

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Time for YOU

Take one hour every day

Take one day per week

Take a long weekend or week away every quarter

Yes, YOU CAN!

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How to Take Time

Adult Day Care Centers

Hire a Neighbor, Church Friend, Your Children, Your best friends

Ask for a Friend Sitter, Hubby Sitter, Visiting Nurses, Temporary Agencies

If your loved one is basically capable of fending for himself, just schedule the time and TAKE IT.

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More on Taking Time

If you don’t take care of you, you won’t have anything left to take care of your loved one.

It’s like oxygen for your spirit.

It’s essential to your staying alive

It’s not an option: JUST DO IT

Ask for Help. Ask the right people.

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Find a Creative Outlet

It’s so easy to fall into the trap of mind numbing activity. What you need is creative expression!

Pick up a pen and write

Take an art class

Learn photography, claywork, glass blowing,beading, floral arrangements...

Take a culinary class

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Creativity = CreationWhen you create, you start to feel alive and refreshed. It’s magical!

Not feeling artistic --

check out an art supply store

check out the master painters

think about what you loved as a kid

what was your favorite art project ever

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Healthy Eating Keeps you Going

1. Eat fresh

2. Eat a Rainbow

3. Eat what you make and make it tasty

4. Find new recipes

5. Get inspired by Food Network or other cooking shows

6. Buy Local - Meet the Farmer

7. Water -- drink fresh, natural water 52

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Healthy Menus

The major complaint I hear most often is about time.

My time saving solutions come from several years of working full time, caring for ill family, and doing everything.

The one thing to do is think untraditionally.

Fresh, home made food is always healthier than institutional or industrial foods.

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Healthy Kitchens and Happy Campers

Cook once and repurpose for a few meals: Roast 2 chickens instead of one and enjoy a few days of variety: Simple Roasted Chicken becomes flavorful enchiladas or burritos, then a nice salad or sandwich, and finally a casserole.

Rib Roast for 4 with leftovers for chili, quick stew, sandwiches, or salad

Make enough brown rice for a few days. Have it with dinner on Sunday, add to the enchilada, make it into a breakfast cereal, add it to chicken stock that you made with your chicken carcass

Make and freeze: Cooked chicken or meat, casserole, soups, stock

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Healthy Kitchens More Energy

Be Your Best Guide: Note what foods give you sustainable energy and what foods give you a quick burst only to leave you feeling drained.

Stephen Gagne wrote in The Energy of Foods that all foods have energy. Greens grow upwards towards the sun are filled with chlorophyll. They oxygenate the body. They lift the spirit.

In contrast, carrots and potatoes grow under ground. They are filled with grounding energy that can keep you stable, rooted, grounded.

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Do Service Work

Sometimes it is counter intuitive, but can work.

Look for a cause that you can get behind

Choose clearly what you are willing to give, how much time, how much effort - even if it’s 30 minutes a week. Give because you get so much back.

Set Boundaries, but give with a joyous heart.

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Join a club My friend Nancy is 78 years old. Her children live afar, her significant other just passed away, yet Nancy is still going to her clubs. It’s keeping her alert and alive. Dancing. Book Talks. Opera...

Get involved in things that interest and uplift you.

She is active, involved, and ready to help others. She keeps engaged by her involvement in several clubs that she cares about.

Getting involved is part of soul saving sanity.

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SMILE at Yourself Several years ago, I struggled with failures amidst failures. I was in utter despair. I felt lost. I was awash with misery. Tricking myself back into happiness saved my life!

No help and no hope in sight,I resolved to test this theory that smiling sends a message to yourself. I forced myself to smile at myself in the mirror. I looked into my own eyes, smiled broadly, and thought loving thoughts.

It worked. It went beyond just smiling, but learning to see me. Try it, yourself. It’s free!

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Angry Eyes Sometimes, we need to get the anger out! This treasure from QiGong helps.

Feel yourself become calm. Then feel the energy of your anger, let it be in your eyes. Look and feel the anger. Give the air in front of you a one - two punch.

Repeat the punch above your head then to your sides.

Now shake your hands and fingers in front, above and to the sides.

Return to a calm gaze and feeling, notice a sense of expansion in your body.

What happens is you become constricted when angry, so this moves the energy outward and you literally make more space in your essence.

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Call a Prayer Line

I’m not going to go all religious on you. All of us find some source of strength.

Call your church, your neighbor who is active in a church, your friends, your synagogue, your recovery group -- whatever lifts your spirit.

Just call - prayer together offers a solace that can’t be found when praying alone.

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Ask for what you want

and be willing to accept the answer may be no.

ask someone else because not everyone can do everything

Ask yourself “what do I need today to feel great” and then give it to yourself!

Sometimes, a simple hour to talk with a friend about YOU is all that it takes.

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How to Find Care Levels of Care: Short term, Hospice, Assisted Living, Senior Living, Home Companions

Vacation Coverage so you can get away

Hospital Discharge

Trial Stay

Day Stay Programs

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How to Let Go

Once you find a way to get help, delegate and get away.

An hour, a day, a weekend — you will be so much better for it on your return.

Trial Runs - do short bursts of personal escapes while the back up team is in place.

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Checklists to makeDoctors and Providers

Diet Restrictions

Medications

Daily Living Goals

To do lists for home

Friend Support List

Emergency Calling List

Money Minder List - where is everything

Grocery Staple list

Fun Activities List

Bucket List

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Chores - Whose Gonna Do ItWash Sheets and Bed Linens

Wash Clothes

Clean kitchen floor and counters

Clean kitchen

Clean Bathroom

Vacuum & Dust

Clean out closets

Clean out cupboards

Use, Donate, Toss bins

Yard Maintenance

Car Maintenance

Pets

Plants

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Templates for charting your personal course will be available at: www.bewellbistro.com

Thanks EveryoneThis was written for YOU! As a Caregiver, YOU deserve help.Nancy is available for consults and ongoing virtual coaching.

She is happy to create custom templates to make your life easy. email: [email protected]

What to do to take care of YOU! © 2014 Ramblin Lamb Wellness

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