Do you or a loved one struggle with addiction? Use these prayers to help you face the challenges of recovery.
6 Practical Decluttering Tips from Gretchen Rubin
The name Gretchen Rubin has become synonymous with happiness. After leaving her successful law career behind, Rubin went on a personal mission to add more joy to her life. The result was The Happiness Project, a bestselling book, as well as several follow up books and a podcast Happier with Gretchen Rubin.
Rubin’s newest book, Outer Order, Inner Calm: Declutter and Organize to Make More Room for Happiness applies her down-to-earth, practical style to decluttering. Rubin spoke with Guideposts.org about the importance of outer order, why we should stop trying to organize and how to find a decluttering method that works for you. Here are six of Rubin’s best decluttering tips:
1. Outer order matters
One of Rubin’s “secrets of adulthood” is that decluttering is about much more than aesthetics.
“We can all agree that in the context of a happy life, something like a crowded closet or a messy desk is inconsequential,” Rubin said. “And yet for most people…outer order does contribute to inner calm.”
Rubin said that when people feel in control of their physical space, they feel more in control of their life in general. As she wrote in Outer Order, Inner Calm, “By getting rid of the things I don’t use, don’t need, or don’t love…I free my mind—and my shelves—for what I truly value.”
2. Don’t get organized
Rubin’s second tip might sound counterintuitive, but she has found that for most people, organizing does not lead to inner calm.
“Often when people want to get organized they run out to the store and they buy filing cabinets and strange kinds of hangers and binders,” Rubin said. “A lot of times they’re just buying stuff for their stuff to jam more clutter into place.”
Instead of trying to organize your belongings, Rubin recommends asking yourself: Do I even really want this?
3. It doesn’t have to happen all at once
Rubin emphasized that decluttering doesn’t have to be finished in a day or even a weekend.
“We underestimate what we could do if we did a little bit consistently over the long term,” Rubin said.
Setting aside thirty minutes a day to work on clearing your space can make a huge difference in the long run.
“If you just start and keep up, you will be surprised how much progress you can make in a fairly limited amount of time,” Rubin said.
4. Manage decision fatigue
One thing that Rubin has noticed prevents people from effective decluttering is decision fatigue. Making decisions about what to keep, toss or donate is draining, and after a long day at work or caring for loved ones, can seem impossible.
“I don’t think you can avoid the decision fatigue,” Rubin said. “But you can manage it.”
An easy way to manage decision fatigue is to adopt a test. Marie Kondo uses the “does is spark joy?” test. Rubin likes to ask “Does this energize me?” Simplifying the decision-making process to a yes or no question can remove some of the trepidation people experience when thinking about decluttering.
5. Ask yourself these three questions
Rubin’s second set of questions for determining if an item should stay or go is simple. Ask yourself: Do I need it, use it or love it?
“If I don’t love it, use it or need it then that’s what I get rid of,” Rubin said.
Rubin doesn’t find it helpful to stick to rules like “if you haven’t used something in one year, throw it out” because there are items—like ski pants or evening clothes—that may not be used regularly, but are useful. Instead, ask yourself if you use the item in question for its intended use when the opportunity arises.
The “need it” category is for things necessary for your home to function and the “love it” category is for those things that have sentimental value, but may not be useful. If an item isn’t needed, loved or used—put it in the giveaway pile.
6. Reality check with a photo
When you live in a space it can be easy to become blind to the clutter. One way Rubin suggested to open your eyes to the true state of your space is to take a picture.
“Taking a photograph can be helpful because then [you can ask] does this look like an orderly desk? Is this where I want to work?” Rubin said.
7. A simple trick to maintaining order
Once you’ve cleared your space, Rubin advised adopting the “one minute rule” to keep your space clear. The idea behind the rule is simple: if you can do something in less than one minute, don’t put it off, do it now.
“If you can file a piece of paper in less than a minute go ahead and file it,” Rubin said. “If you can hang up your coat, go ahead and hang it up instead of throwing it over a chair.”
These might seem like small things, but over time, Rubin said they are big contributors to keeping your space decluttered—and maintaining inner calm.
6 Life Lessons from an Old Log Cabin
The memory of the righteous is a blessing. —Proverbs 10:7 (ESV)
My son, Henry, burst through the front door and announced, “My school bus will be the last one to ever cross Madalin Bridge! It’s true!” he said. “The bus driver said so.” Lasts are always bittersweet. You wouldn’t think a person could be sad and sentimental over a bridge, but this almost-hundred-year-old bridge that stretches over Stony Creek has played a large role in my life. I’ve literally crossed this bridge a thousand times.
Years ago my sister Maria held my small hand and pointed out that the town never fixed the dam that broke. The day after she died, I looked at what was left of the crumbling stone wall, feeling just as broken.
For many years I trekked over the bridge every single day to go to the candy store, piano lessons, or church, or to jog to the river—the list is long and tracks my entire life. My father used to drop a stick on one side, and we watched our little makeshift boat disappear underfoot and reappear on the other sidane, a trick I later shared with my sons.
My son Solomon and I walked over the bridge tonight, the last night before the barricade is put in place. We took turns taking each other’s picture standing on it. I touched the rock edges and thought of the long walks and many worries that bridge carried me over—from high school tests to grieving losses—and then the happy times of pushing newborn Henry to show him off to the neighborhood. “Goodbye, bridge,” I said, patting the old stone wall. “You served us well.”
Heavenly Father, guide me to see change as a blessing, a bridge that connects our beautiful memories to gifts the future holds.
6 Lessons Learned Through Caregiving
No one usually selects “caregiving” as a major in college or pursues that track with the same intention as other careers, and yet according to a 2015 survey conducted by The National Alliance for Caregiving (NAC) and the AARP Public Policy Institute, an estimated 43.5 million adults in the United States provide unpaid care to an adult or child. About 20% of the respondents surveyed said they qualify as caregivers.
Some caregivers are naturals. They seem to be born with extra quantities of patience. However, for most of the population, it is one of the hardest jobs we will ever have; one that is certainly not well-compensated or even taken seriously in some corners of the world. But the hard-earned lessons of caregiving—the tasks that make caring for someone you love worthwhile—are transferable to every relationship and situation. Here are six.
- Self-care first.
All veteran caregivers would agree this is the most important lesson of caregiving: self-care first. Self-care is unique to each person, but there are common denominators, such as consistent sleep, adequate exercise, recreation, good nutrition, stress-reduction techniques and a dose of humor.
In her book, The Conscious Caregiver, Linda Abbit writes, “Taking care of your physical health is an important part of self-care and increased longevity, and it’s an area that many people overlook. You need to try your best to stay in top shape physically so you’re not distracted by nagging symptoms of ailments and can maintain the physical strength and stamina needed to care for your loved one.”
- Mistakes are fixable.
Norma Myers and her husband Carlan spend much of their time supporting their son, Steven, as he continues on his road to recovery after sustaining a traumatic brain injury in 2012. Among the caregiving lessons noted in her Brainline.org blog, is this: mistakes are fixable.
Perfectionism can handicap the efforts of caregivers, making every task a drudgery. Instead of focusing on the tremendous commitment and dedication you are showing your loved one, you’re focused on the less-than-perfect meal you cooked or your brief outburst over the TV. Time to swap the perfectionism for self-compassion, because according to psychotherapist and author Anne Wilson Schaef, Ph.D., “Perfectionism is self-abuse of the highest order.”
- It’s okay not be okay.
Another key lesson Norma writes about on her blog is that “It’s okay not be okay.” She talks about wearing the “I’m fine” mask for too many years, misleading family and friends to think she is the same person as before her son’s accident. She was so afraid of letting people down that she didn’t let them in. She avoided friends and relatives, because that was less painful than talking about the truth of her reality. She writes, “It’s imperative to let go of unrealistic, self-inflicted expectations, and it is okay not to be okay. It’s not a sign of weakness to admit this, in all actuality, I realize it’s a sign of bravery to say, ‘Please be patient with me. I need you. I can’t do this alone.’”
- Compassion helps
Compassion is the mother of all virtues and tends to soften even the hardest blow. When most things are going wrong, by addressing the situation with compassion, you remedy much of the mess. Caregiving teaches and nurtures compassion. It is a learning space that teaches us a sort of kindness that makes all of our relationships and circumstances better.
In their book, AARP Medications for Caregivers, Barry J. Jacobs PsyD and Julia L. Mayer, PsyD write, “We’ve learned that compassion helps. When we are most frustrated, we put ourselves in Jean’s position and try to imagine what we would feel like if we were her. We slow down, speak respectfully, and always try to explain what we want, what we are doing, what we are hoping for, so that she can join with us in common effort to help her live as well as possible.”
- Practice mindful communication
Prior family dynamics tend to resurface when caregiving. A sibling rivalry from your childhood can suddenly sabotage your efforts to keep peace or take over your emotions. You might find yourself in past roles, acting and speaking in ways that resemble your younger, insecure self. That’s why effective communication is so essential; a skill that translates to every relationship.
According to Abbit, clear and open communication is made up of three parts: listening, speaking, and nonverbal communication. “It’s important to practice these skills to the best of your ability while you’re a family caregiver,” writes Abbit. “And they need to be done thoughtfully with mindfulness at the core of the exchange. Remember to pause, observe, reflect [and] then speak.”
- Make room for hope
As a caregiver, you may prepare a lot of meals, make your loved one comfortable, give him or her the gift of your time. But your number one responsibility—a lesson that permeates into everything you do—is to provide hope. When immersed in a medical treatment plan, or overwhelmed by symptoms and maladies, your job is to remind your loved one and yourself that there is still plenty of hope.
Caregiving teaches us patience and kindness. It forces us to live in the moment and be more forgiving of ourselves. It motivates clear, consistent communication. It reminds us of hope. Caregiving leaves us with lessons that make us better human beings.
6 Last-Minute Gift Ideas For Caregivers
The holidays are a time for celebrating with family and friends, spending time with loved ones, and of course, gift-giving. For caregivers, the season can bring added stress, worry, and financial burden. Instead of giving a piece of jewelry or new outfit to the caregiver in your life, why not try giving them something more meaningful, instead – a helping hand as they look after their loved ones.
Here are a few easy, last-minute gift ideas sure to please any caregiver this holiday season.
6 Kinds of Stress and How to Cope
Recently, the health writer Tara Parker-Pope wrote an extensive guide for The New York Times in which she categorized stress into six main areas, and offered wisdom from neuroscience, psychology and other disciplines to help you cope better with each. The guide, called “How to Be Better at Stress” is informative without being overwhelming, and it is well worth a read.
The six categories Parker-Pope identifies are a handy checklist for when you’re feeling stressed. Can you take a step today to shore up your coping strategies in one or more of these areas?
1. Emotional Health
The most effective emotional hygiene habits don’t actually involve avoiding stress. Instead, they involve facing stressors honestly, being flexible with solutions to stressful problems and displaying resilience. Key to each of these strategies is cultivating a positive outlook, even if that means being patient until you are better able to handle your stress.
2. Physical Health
There are so many health conditions that are exacerbated by poorly managed stress. Heart disease, digestive healt, and the immune system are among the top areas of concern. If you are wrestling with poor physical health, be mindful of the physical changes stress can bring about—and brainstorm steps you can take to lower your stress by any amount possible.
3. Exercise and Fitness
Exercise is a great stress-reducer for a number of reasons, including the way exercise affects mood-boosting brain chemicals like endorphins and dopamine. A healthy balance of cardio activity like walking, biking, swimming plus weight-bearing exercise like weight training or Pilates seems to produce the best results. And if you can exercise outside, all the better!
4. Mental State
Mindfulness is a buzzword these days, but it is a practice worth incorporating into your wellness vocabulary. When your state of mind is frenetic and overwhelmed, you have less access to your coping skills. But when your mind is at peace, you can consider your stressors from a quiet, calm place—and work through issues with more ease. Meditation and journaling are two tried-and-true techniques.
5. Nutrition
The food you choose to put in your body can direct your stress response. Managing caffeine, sugar,and other stimulating foods can help stave off “energy crashes.” Eating mindfully can help you stay aware of when you are hungry and satiated. And looking closely at your stress response patterns can help you make better choices when a stressful day has you reaching for sugar, salt or fat.
6. Community
Feeling connected to another, whether through marriage, friendship or just a smile in the grocery checkout line, is a key component of healthy stress management. Being supported by others—or supporting others yourself—helps remind you of the broader community in which you live. And it almost always validates your feelings that life is stressful—everybody is going through something!
6 Fun, Flexible and Fulfilling Unretirement Jobs
Emily Ireton
Regina, Saskatchewan, Canada
So many older people here in Regina, Saskatchewan, don’t have family nearby. It’s a reality I became even more aware of after I retired. After many years as a pastoral care volunteer with my church, I’d seen the need—loneliness, requiring help for small daily activities—firsthand. Was there something I could do to help?
I talked to my husband, Tom. We’d worked together in real estate before retiring. “Why don’t you start your own business?” he said. “I’ll help you get the word out.” I took a course in how to be a caregiver, as well as first aid and CPR through the Red Cross. Tom helped me put together a brochure and business cards for My Angel Personal Care Services.
My first client was someone I already knew: Indu, an older East Indian woman whose daughter lived in Toronto.
“Could you visit with her once a week?” her daughter asked.
“I’d love to,” I said. Our time together soon grew to three times a week, for about an hour each visit. We talked about her life growing up abroad. She’d overcome numerous obstacles to achieve her dream of becoming a nurse. She and her husband had moved to Canada in search of a better life. My job was to keep her company, but it soon became apparent that she was the one inspiring me.
“God has always been there for me,” she told me one afternoon. “Faith is what gave me the courage to take on new challenges.”
Word spread, and I got more calls, people wanting connection, conversation. A dozen in all. Visiting with my clients, I felt closer to God. I sometimes read devotions to them, and we prayed together. I’d never been comfortable talking about my beliefs, praying aloud. But now it seemed natural.
One of my clients, Joe, is a retired priest. His eyes and his entire expression are so kind and warm, it’s as if God himself is smiling back at me. As I took on more clients, I began to understand that the most important part of caregiving is listening.
Joe had grown up on a farm, as I had. I drove him to the bank and to the barber, and we always stopped for coffee and a pastry. One day he asked if I’d make him lunch. I readily agreed. Then, lost in conversation with him, I burned his toast and set off the smoke detector. I was mortified. “I can get more bread,” Joe reassured me. “But good company’s harder to come by.”
Since beginning my business, I’ve learned a lot about how to help and communicate best with elderly people. For example, don’t forget the importance of touch. That’s something everyone needs. A touch of a hand and a gentle caress are all ways to make an emotional connection. If the person is comfortable with it, nothing beats a warm hug.
Being a good listener and asking questions make a huge difference. We all feel more valued when someone takes an interest in what we have to say. Each of my clients has amazing stories to tell. I only needed to ask.
Remember not to talk over the older people in a group, treating them as if they’re not there. Find ways to include everyone.
Don’t correct people with dementia when they “remember” things that couldn’t have happened. What matters aren’t the details but the mental stimulation that comes with simply talking.
Patience is a virtue. Make the people you’re caring for feel as if there’s nothing more valuable than the time you’re able to spend together. I know I have enjoyed every minute.
Pat Crosby
Hurleyville, New York
I started out as a caregiver five years ago. After hours of instruction, I’d felt in no way prepared. Before that, I’d spent my career working on Wall Street and running my own small business. When I retired and moved to the Catskills, I was looking forward to spending my days hiking and gardening. Then the financial crash hit, and my retirement income was almost wiped out. I was desperate for money. I saw a flyer for a job as a caregiver, no experience necessary. It even offered paid training. It seemed perfect, as if God were directing me. I learned how to move a client from a bed to a wheelchair from watching a video. How to be a calming presence. How to deal with a dementia patient. “You’re ready for your first assignment,” my supervisor said.
I took a deep breath and knocked on the door of the patient’s home. I would be working the night shift, caring for a 103-year-old woman. The day shift caregiver led me down a darkened hallway to the woman’s bedroom. “She sometimes hallucinates,” she said. “You’ve dealt with that before, right?”
“This is my first client,” I said.
“Good luck,” she said. “Just be sure to talk loudly. At night, without her hearing aids in, she’s virtually deaf.”
I jumped as she shouted, “Beth, Pat is here to take over!” The covers stirred, and a frail woman peered out, a look of terror on her face.
I took Beth’s hand, and she drifted back to sleep. An hour later, she woke and pointed toward the bathroom. I’d watched videos on how to transfer a client from bed to wheelchair, but this was the real thing. When I finally managed to get her to the foot of the bed, she lay down and fell asleep. I bunched up pillows and tucked them around her, feeling as if I’d failed at this most basic of tasks. Toward dawn, she stirred again. This time I was ready. I set my feet and reached my arms underneath Beth’s. She slid easily into the wheelchair. She smiled up at me. I said a prayer of thanks.
My clients after Beth were no easier. Some of them were terminally ill. Despite my training, I struggled with knowing what to say.
Then I was assigned to Karen. She was only 60 and had a terminal autoimmune disease. She was a wife and mother and had once owned her own business. Some families are afraid to talk about death, but Karen’s handled her decline with grace and humor. It felt natural talking with them. I learned Karen and I shared an interest in meditation.
One day I brought her a meditation book that was a favorite of mine. “We can do some of it after lunch,” I said. Karen hugged the book close. “I’ve been praying for someone like you to come along,” she said.
The next day, her adult daughter thanked me. “We hired you to help with cooking and cleaning, but you’ve restored Mom’s passions. I haven’t seen her this relaxed for some time.”
I realized that I didn’t have to say anything brilliant to be a comfort. It was enough just to be myself.
Five years have flown by since that first night with Beth. But with each client, part of me feels as if I’m starting anew. Richard is a former sculptor, and his work is displayed throughout his home. Losing his independence has been hard for him. I was hired to give his wife time to run errands and get other work done. But each time I arrived, she would spend the first half hour watching me, ever protective of her husband.
One day, Richard called for help soon after I walked in. “I’ve got him,” I said. His wife looked at me uncertainly but left on her errands.
“Oh, it’s you,” Richard said. “I want to get up for lunch.” I readied his walker and helped him upright. As he shuffled slowly to the table, his leg gave out and he began to crumple. I quickly supported him from behind and used my foot to pull over a chair, easing him down securely. Richard was shaken, but after resting in the chair he walked the last few steps to the table on his own. Over lunch, he chatted easily with me for the first time.
The next week, his wife met me at the door with her purse and keys. “He’s been asking about you all morning,” she said. “He told me how you caught him the last visit. He said he has complete confidence in you. And I do too.”
“Thanks,” I said. I’d learned a lot since that first night with Beth. Discovered skills and abilities I never knew I had. Most of all I’d found a sense of purpose—a retirement plan that never loses its value.
Carolyn Adkins
Lesage, West Virginia
I slid the cheese omelet I’d made onto a plate, then spooned some fruit salad into a bowl. Breakfast was almost ready. This is my job, cooking three meals a day for an older woman in the late stages of dementia and coordinating round-the-clock care for her. It’s work I feel I was meant to do. But I haven’t always been a caregiver. How I was led to it amazes me even still.
For more than 20 years, I was a hairdresser. I loved the relationships I built with my customers, seeing the difference something as simple as a new hairstyle could make—giving someone more self-confidence. A sunnier attitude. I’d seen it happen time and again. I talked to them about their families, their work, books they’d read, movies they’d seen, but also hardships, layoffs and financial struggles. We were there for each other.
Then my life was upended. My 21-year-old daughter, Ginger, was killed in an auto accident. I didn’t want to do anything after that. I didn’t want to talk to anyone. I quit my job and got by on savings. For five years, I lived in a kind of fog, disconnected from everyone, even the Lord.
Then one day, the son of a woman I’d known for years called. His mom, Jin, had been like a second mother to me.
“My mother fell and broke her shoulder,” he said. “Would you be able to take her grocery shopping? And to her doctor’s appointments? Of course, I’d pay you.”
I hesitated.
“And if you could do her hair?” the son added.
I felt my resistance slipping. Hairstyling. I hadn’t realized how much I missed it.
“I’d be happy to help,” I said. “How often would you need me?”
Twice a week, I took Jin grocery shopping. I drove her to doctor’s appointments, and of course I styled her thinning white hair. “You make me look beautiful,” she’d tell me.
For the first time in years, I felt as if what I did mattered. Jin’s face glowed when I finished with her hair. I took her on long drives into the country, down by the Ohio River or to Barboursville Park to watch the ducks.
We spent hours in conversation. We talked about Ginger. About losses Jin had suffered. All my years as a hairstylist had been the perfect training. That too was a kind of caregiving, looking after a client’s needs. Being present. Engaged. The work I’d always loved.
I’d done caregiving before but never thought of it as a job. While I was growing up, my grandmother had come to live with us. She and I shared a room, and after school I would help my mother change her linens and feed her dinner. My grandmother was so small, I carried her from room to room. It seemed as natural as could be. She even died in my arms. “You handed your grandma over to the angels,” my mother told me.
When I was older, I cooked special meals for my father—chili, chicken livers, sweet potato casserole—filling his freezer for the week. Now I was getting paid, but the feeling of being useful, of being a comfort, was the same.
After nine years, Jin’s health declined to the point that she needed more help than I could give her. I figured I wasn’t needed anymore. Until a friend called, asking if I could care for his mother, a woman I call Princess, who was struggling with dementia. This time I didn’t hesitate.
At first I drove her to appointments, just as I had Jin. And I helped her get to bed. But as her dementia progressed, Princess needed round-the-clock care. I found others who could help and coordinated her care. I began cooking all her meals, like the breakfast I’d just finishing making.
I put the dishes on a tray, carried it to the living room and helped her into her favorite rocking chair. I sat next to her and lifted a forkful of omelet to her mouth. “Here you go,” I said. “Eat it while it’s hot.”
She chewed slowly but ate every bite. Her eyes searched mine. “Who are you?” she asked. “You’re so good to me. You make me the best food. Thank you. I love you.”
“I love you too, Princess,” I said. I told her the names of her children and grandchildren and assured her of their love. “And Jesus loves you, Princess,” I said. She smiled, and I knew we both had felt the Lord watching over us.
Read More: 6 Fun, Flexible and Fulfilling Unretirement Jobs
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6 Easy Ways to Conquer Holiday Stress
From the decorations to the gift-giving to the family get-togethers in between, we strive to make the holiday season as magical as possible. It’s no wonder then that the stress of planning an idyllic Christmas leaves many feeling overwhelmed and overworked. According to a Healthline survey, over 60% of people report elevated stress levels during the holidays.
Guideposts.org spoke with Dr. Vaile Wright, Director of Research and Special Projects at the American Psychological Association. Dr. Wright regularly interacts with patients battling stress and anxiety, especially during the holidays. Here are her best tips for avoiding the hassle of the Christmas season and focusing on what truly matters.
1. Manage Expectations
The easiest way to avoid feeling overwhelmed is to recognize the one thing you have complete control over: your expectations. That doesn’t mean preparing for the worst so much as tempering your ideas of perfection.
Dr. Wright says expecting everything to go off without a hitch is a guaranteed way to ensure anxiety and disappointment.
“I think for most people the holidays [are] a pleasant time but we often have some pretty unrealistic expectations,” she told Guideposts.org. “[There’s] this need to have the perfect decorations, the perfect gifts, the perfect meal, to hit all the parties, to have the best time, and for everybody to get along. There’s disappointment when all those things don’t come true, and then there’s this anticipatory anxiety about this strive to meet those unrealistic expectations.”
2. Get Off Social
One way to fight the need for perfection is to dial back time spent on social media during the holidays.
“People who spend a lot of time on social media often report higher levels of stress,” Dr. Wright confirmed. “Social media is a place where people put on their best face. It is not the place that people [show] the poorly wrapped gift or the meal that didn’t go the way you wanted it to. Social media plays a role in setting these unrealistic expectations and those who are prone to feeling stress about that probably should monitor their social media time and maybe take a break.”
3. Take A Break
Speaking of breaks, it’s important to schedule a few in your holiday calendar. Of course, this also means you need to listen to what your body is telling you.
“I think it’s really important that people pay attention to how they’re feeling physically,” Dr. Wright said. “A lot of our stress manifests itself in physical ways—stomach aches or muscle tension or headaches. If you catch yourself feeling these physical signs of stress, you need to pay attention to your body take a break.”
That doesn’t mean you need to check out completely, but it does mean you need to schedule some one-on-one time with yourself and spend it doing something that brings you peace and happiness.
“That could look like taking a walk or doing some sort of diaphragmatic breathing,” Dr. Wright said. “It could be distracting yourself by watching a movie. Whatever the case might be, take the breaks as you need to manage your stress.”
4. Be Kind To Yourself
While many people are blessed with big families to spend the holidays with, some might be prepping for smaller affairs. Perhaps you don’t have many distant relations visiting this year or you recently lost a loved one and are worried about getting through this Christmas without them. All of these feelings are perfectly okay.
“You want to really be kind to yourself,” Dr. Wright advised. “I think people have a tendency to judge themselves either for being alone or for feeling sad or for grieving during what’s supposed to be this happy time of the year. It’s okay to just feel how you’re feeling.”
If you do find yourself a bit down or lonely this holiday season, Dr. Wright suggests focusing on making Christmas joyful for yourself by spending time doing things that bring you happiness.
“For those who maybe don’t have a lot of family or are feeling alone, we often encourage them to create traditions for yourself,” she said. “You can still celebrate this time of year and do things that you find enriching. And we often encourage people to go out. Go to the movies or do things where even if you’re not with a specific person, you’re still out with people.”
5. Stick To Your Routine
The busyness of this time of year can throw personal routines off the rails. Making sure you hit every celebration and attend all the festivities can sometimes mean the rest of your carefully planned life becomes chaotic. But for your own peace of mind, it’s important to continue, as best you can, with the routine you’ve enjoyed all year long.
“Just like the rest of the year, it’s okay to indulge a little bit in moderation but don’t drop the other important habits that you have,” Dr. Wright said. “That’s why it’s important to have those habits all year long, like getting enough sleep, getting enough exercise, not isolating and being socially connected to others.”
A routine will help you stay healthy and organized, but it will also go a long way to mitigating the stress of the season.
6. Focus On What Matters To You
Perhaps the best way to manage feeling overwhelmed during the holidays is to check in with yourself. We’re often so worried about pleasing others during this time of year that we put our own needs on the backburner, building up that stress until it boils over and ruins our celebrations. It’s healthy to ask yourself how you’re doing during the season and to adjust your plans according to your answer.
“If we don’t take care of ourselves, then we can’t take care of others,” Dr. Wright said. “We can’t make sure that others are having a good time if we’re always neglecting our own needs.”
Keeping a check on things can also help lessen post-holiday depression. Once the relatives leave and the gifts are open, the joy of the season seems to disappear. Dr. Wright explained the key to avoiding this is to zero in on what you love about the holidays and place less importance on everything else.
“If you don’t overindulge in the holidays, there isn’t nearly that big of a crash afterward,” she said. “If you can approach the holidays, not as this excuse to go crazy, but instead, a celebratory time where you get back to what matters to you. If commercialism and these unrealistic expectations aren’t important to you, what is? Is it reflecting on the year? Is it volunteering? Is it coming back to your spirituality? I think if we can focus on what is it about the holidays that’s most important to us, then that enables us to not get caught into these traps of big highs and then big lows.”
5 Ways to Think Like a Champion
I meet and learn from champions every day. Not just in locker rooms but in classrooms, hospitals, homeless shelters, homes and office buildings.
I’ve learned that to be a champion you must think like a champion. Champions think differently than everyone else. They approach their life and work with a different mindset and belief system that separates them from the pack.
1. Champions expect to win.
When they walk on the court, on the field, into a meeting or in a classroom they expect to win. In fact they are surprised when they don’t win. They expect success and their positive beliefs often lead to positive actions and outcomes. They win in their mind first and then they win in the hearts and minds of their customers, students or fans.
2. Champions celebrate the small wins.
By celebrating the small wins champions gain the confidence to go after the big wins. Big wins and big success happen through the accumulation of many small victories. This doesn’t mean champions become complacent. Rather, with the right kind of celebration and reinforcement, champions work harder, practice more and believe they can do greater things.
3. Champions don’t make excuses when they don’t win.
They don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result they become stronger, wiser and better.
4. Champions focus on what they get to do, not what they have to do.
They see their life and work as a gift not an obligation. They know that if they want to achieve a certain outcome they must commit to and appreciate the process. They may not love every minute of their journey but their attitude and will helps them develop their skill.
5. Champions believe they will experience more wins in the future.
Their faith is greater than their fear. Their positive energy is greater than the chorus of negativity. Their certainty is greater than all the doubt. Their passion and purpose are greater than their challenges. In spite of their situation champions believe their best days are ahead of them, not behind them.
If you don’t think you have what it takes to be a champion, think again. Champions aren’t born. They are shaped and molded. And as iron sharpens iron you can develop your mindset and the mindset of your team with the right thinking, beliefs and expectations that lead to powerful actions.
A great example of this is John Wooden, the legendary UCLA basketball coach who passed away at the age of 99. He was one of my heroes and someone who not only thought like a champion, but lived like a champion, taught like a champion and developed champions. Visit coachwooden.com to learn more about him and his teachings.
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5 Ways to Teach Kids Money Management Skills
No one is born knowing how to manage money.
Our children need a slow and steady introduction to the topic of how to make smart money decisions, just like the process of learning to read. (No one starts out reading War and Peace.) Then, they need practice and increased responsibility–bit by bit, year by year, until they can successfully fly solo.
Don’t worry if your current financial situation isn’t perfect–no one’s is. By involving your children in conversations about money you’ll be able to learn together, impart wisdom, teach them from your mistakes, and ensure that they have the tools to make smart money decisions on their own someday.
Here are 5 ways my husband and I have started teaching money smarts to our children:
1) Review the Family Budget Together
Our kids know that mom and dad work to earn money. They also know that our income goes to pay for things like groceries, clothes, and toys. Recently, we’ve introduced some of the more unseen budget categories like utilities, retirement, car repairs, and Christmas savings.
Seeing what a budget is and how it works gives our kids ownership of the process and an understanding of why we do what we do each month. When we say, “There isn’t any more eating-out money left,” they understand why. When we talk about prioritizing expenses they grasp why we pay for our lights to stay on before we shop for toys.
2) Let Kids Handle Money
There is no better way to learn about money than to actually be responsible for it. Our kids earn a commission on specific chores that are above and beyond the basic requirements of helping our family function. For example, without payment everyone is required to put away their own clothes when the laundry is done. We also all clear our dishes from the table after dinner. These two chores are about being responsible for things we own and cleaning up the messes we make. Chores that earn payment are things that are extra helpful, like organizing projects, emptying the dishwasher, and folding towels.
With the commission they make for extra work, they practice counting, giving, saving, and, of course, spending!
3) Embrace the Fun of Window Shopping
Whenever we go to Target, I let my kids hold my phone and take pictures of things they like. This has eliminated the “I want this!” and “Can we buy this?” talk and has given them a fun focus while I shop for what we actually need. It’s like window shopping 21st century style!
My kids have learned that as fun as it is to buy toys, it’s often just as fun to look at them. It also gives them a starting point when referencing what they would like to save for. Impulse purchases plague our country (hello, credit card debt!) so teaching my kids to walk slowly, make a long list of what they would like, and then practice narrowing it down and saving teaches them skills that will hopefully minimize impulsive decisions now and in the future.
4) Practice Delayed Gratification
My husband and I practice delayed gratification often and talk through our plans with the kids so they see that as a family we are saving rather than borrowing for immediate gratification. Right now they know that Daddy is saving for a new-to-him truck and together we are all working a little extra to fund a trip to Disneyland.
No one likes to wait. That’s just not human nature! But, delaying gratification is a valuable skill that our children can learn. It helps them discover many things are worth the wait.
5) Choose Wise Words When Discussing Money around Your Kids
We must be careful with the words we use when describing money. We don’t want to instill a mentality of scarcity in our kids or turn them into tightfisted little misers.
Talk about money as a tool – it works for us and does exactly what we tell it to. We own it, it doesn’t own us. Make sure they know that money is something we can give to those in need and trustworthy organizations. In our family, we use the “Open hands”approach, meaning that money comes in and money goes out. And that’s just the way it is supposed to be. And, just like a well-tended garden, money is something that can grow. Just getting by month to month isn’t the goal. We want to practice and teaching our children about wise investments. Money is important, obviously, or we wouldn’t be discussing it, but it should never be the focus.
How are you teaching your kids to make smart money decisions?
5 Ways to Stay Positive as a Caregiver
There is perhaps no harder job than that of a caregiver. To give tirelessly to another, often without compensation, is the work of angels. However, as caregivers know all too well, this role can be exhausting, frustrating and disillusioning, especially when there is little appreciation returned for efforts expended.
How do caregivers continue to feed, clothe, and perform a myriad of other responsibilities without resentment seeping in? I asked a few experts to weigh in on strategies for sustaining optimism, while caring for another. Here are a few ways and tips for caregivers to stay upbeat.
1. Spot signs of burnout
“An important step toward being a conscious caregiver is recognizing your current state of being,” writes Linda Abbit in her book The Conscious Caregiver. She lists a series of questions to help you determine if you’re encroaching on burnout. Among them are these:
- Have your sleep patterns changed?
- Do you feel increasingly worried or anxious?
- Do you feel constantly irritated? Are you snapping more frequently at your care recipient?
- Have you become isolated or less social?
- Have you increased unhealthy behaviors, like drinking or smoking?
- Are you fatigued most of the day?
- Are you getting headaches, stomach aches, or frequent colds? Are you experiencing chronic pain?
2. Accept help
According to Abbit, lowering one’s stress, both immediately and long term, is the most important thing caregivers can do to prevent burnout. How to do this? Accept help! She writes, “Family caregivers often have a blind spot when it comes to their own needs and accepting help from others. It’s not a sign of weakness to need or accept help. In fact, it’s actually a sign of self-knowledge and wisdom.”
Analyze your caretaking needs ahead of time and separate them into smaller tasks that can be divided among siblings, friends, and neighbors. Write out detailed instructions for jobs like grocery shopping or running errands, so that you have a specific assignment ready for the next person who asks you, “How can I help?”
3. Attend to self-care
Dr. Robert J. Wicks specializes in working with caregivers and has written several books for caregiving professionals, including The Resilient Clinician; Overcoming Secondary Stress in Medical and Nursing Practice; and The Inner Life of the Counselor. During a presentation to helping and healing professionals, and nonprofessional caregivers, he notes, “One of the greatest gifts we can share with others is a sense of our own resilience and inner peace, but we can’t share what we don’t have.”
His point is that for caregivers self-care is not a luxury. Having an ambitious, but realistic self-care protocol is not simply a nicety, but a necessity for quality of life for both those receiving and offering care.
In his book, Bounce: Living the Resilient Life, Dr. Wicks indicates what a comprehensive self-care approach looks like in great detail but indicated to me in our interview that it must include periodic breaks from service, time with friends, a short walk outside each day, time alone for reflection, and other physically, psychologically and spiritually renewing activities.
Mindful self-care of the caregivers themselves translates into a better healing presence to those being cared for as well.
4. Construct proper boundaries
Exhaustion and resentment happen more easily when the needs of the care recipient have no borders. They bleed into all aspects of the caregiver’s life, from her relationships to her sleep and hobbies. If a caregiver doesn’t erect some serious boundaries, she runs the risk of relinquishing control and living her life according to the beckon call of her care recipient.
According to Wicks, people being cared for feel better when those who care for them feel better about themselves. Their presence to those in need is based on a healthy lifestyle, rather than simply the compulsion or duty to do good work. In other words, care recipients are happier and healthier when their caregivers establish firm boundaries and are disciplined about self-care.
5. Ask God for strength
Carol Bradley Bursack, a veteran family caregiver, supports others like her through her work as a columnist, author, blogger, and consultant. In a recent interview, she told me her faith helps her avoid burnout and remain positive.
“More than once, I was as close to burnout as I could get without declaring myself out of commission,” she explained. “Yet, when in my desperation I practiced what my faith taught me, which is to give my grief, my fatigue, and my frustration over to God and let Him handle it, I found myself able to continue on. When I was faithful enough to travel day by day with God, I even found the occasional moment to take care of myself.
“In reality, of course, I was allowing God to carry the majority of the weight and that was the best kind of self-care that I could practice. Continuing to ask God to for strength and direction helped me stay positive most of the time.”
Caregivers aren’t expected to wear a smile all the time. Anyone who has ever prepared a bath for someone knows the drudgery that’s part of the job. However, with some self-care, faith, and help from others, caregivers may remember the deeper meaning and fulfillment in cooking and cleaning for another human being. As Carl Beuner once said, “They may forget what you said but will never forget how you made them feel.”
5 Ways to Stay Cool in the Summer Heat
If you are feeling the summer heat as a bit too much of a good thing these days, consider this lovely bit of prose from Natalie Babbitt in her classic novel, Tuck Everlasting.
“The first week of August hangs at the very top of summer, the top of the live-long year, like the highest seat of a Ferris wheel when it pauses in its turning. The weeks that come before are only a climb from balmy spring, and those that follow a drop to the chill of autumn, but the first week of August is motionless, and hot.”
If this week is motionless and hot, how are we to stay fluid and cool? Walking a positive path through hot weather can be challenging, but when we cool ourselves physically, our moods can only follow. Try these simple cooling techniques:
1) Breathe your temp down by inhaling sharply through your mouth and exhaling through your nose. Feel the air drawing across your tongue, signaling your brain to cool down.
2) Freeze your pillowcase for a few minutes before you go to bed, for a bit of coolness that will help you rest.
3) Ice your pulse points at your wrists, neck, and behind your knees for a minute at a time to cool down in spots where your blood vessels are closest to the surface of your body.
4) Hydrate properly, with at least eight 8-ounce glasses of water a day. Try one of these healthy flavored waters to boost your beverage.
5) Manage your emotions by taking a deep breath before responding to any triggering situations. Remember that a hot body can lead to a hot temper—if you are feeling extra touchy, ask yourself what you can do to cool off…inside and out.
What are your go-to hot weather tips?






