Page 4 - Senior Times South Central Michigan July 2022 - 29-07

Page 4 Senior Times - July 2022
FINDING SELF-FOCUS IN THE SANDWICH GENERATION ZONE
By: Sherii Sherban, Publisher
The grand children are home on summer break; your kids are working hard to become successful students and adults; and your par- ents need help getting to appointments, keep- ing up their home, and they want to spend a bit of time with you just enjoying the beautiful summer weather. If you’re a caregiver for loved ones on both sides you can still keep your inner peace this summer by taking just a few minutes for yourself to reduce stress.
There are important health benefits for self-focus, even if it’s only during 15 minute breaks. Do not neglect yourself.
According to the Mayo Clinic, practicing relaxation techniques can:
• Slow heart rate.
• Lower blood pressure.
• Slow breathing rate.
• Reduce activity of stress hormones.
• Increase blood flow to major muscles.
• Reduce muscle tension and chronic pain.
• Improve concentration and mood.
• Lower fatigue.
• Reduce anger and frustration.
• Boost confidence to handle problems.
These simple and quick relaxation tech- niques can reduce stress symptoms and help you enjoy a better quality of life, especially when caring for loved ones.
Reach Out – Your social network is one
of your best tools for handling stress. Talk to others – preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connec- tions strong.
Breathe Deeply – Take a five-minute break and focus on your breathing. Sit up straight, close your eyes. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
Be Present - Slow Down – When you spend time in the moment and focus on your senses you should feel less tense. Try taking just five minutes to focus on only one behavior with awareness.
Decompress – Place a warm heat wrap around your neck and shoulders for 10 min- utes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension.
Tune in to Your Body – Mentally scan your body to get a sense of how stress affects
Don’t let your stress build so that you become ill and are no longer available to help those that are so very important to you.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says psychologist Judith
Tutin, PhD, certified life coach.
Get Moving – All forms of exercise,
it each day. Find a position that is most com- fortable for you; lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
including yoga and walking, can ease depres- sion and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. A quick walk around the block, climbing up and down the stairs a few times, or stretching exercises can help.
Meditate – A few minutes of practice per day can help ease anxiety and make you more resilient to stress. It's simple. Sit up straight. Close your eyes. Focus your attention on a positive thought such as, “I feel at peace” or, “Today is a good day.” Try to sync the thought with your breaths.
Laugh Out Loud – It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Laughter also benefits many organs. Laughter enhances your intake of oxygen- rich air, and stimulates your heart, lungs, and muscles.
Be Grateful – Keep a gratitude journal to help you remember all the things that are good in your life. I’ve started one that has five years in it at the same time. It brings a smile to my face to read what happened the same day a year ago.
Crank Up the Tunes – Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. Create a playlist that works for you. You also can blow off steam by rocking out to more upbeat tunes – or singing at the top of your lungs.
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach.
Remember developing new skills, or even a habit takes time, so be willing to commit some time to it. You might find that you will need to plan time to relax, especially when caregiving. Take advantage of nap times, travel time, or even look for reasons to laugh while caregiv- ing. If one technique doesn’t work for you then try another one. You might find that several
are helpful for you. Share what you learn with others; it may be helpful to them too. If none of these techniques seem to work, consider talking with your doctor for other solutions. Others may take more time such as massage, yoga, or even art therapy but if they work, both you and your loved one will benefit.
BATTLE CREEK HOUSING COMMISSION
SENIOR HOUSING
The Battle Creek Housing Commission Provides Seniors Comfortable Living at an Affordable Price!
CHERRY HILL MANOR
KELLOGG MANOR
• One Bedroom Apartments
• Located on Public Bus Line
• Residents’ Community Rm & Meals • Computer/Card Game Rm./Library • Parking next to Building
• Antenna & Cable Options
• Pet Friendly Building
• Utilities included/
Online Rent Payment Option
• Secured Building Entry/ Brick Construction
Cherry Hill Manor
Located at 10 Clay St.
Kellogg Manor
• Studio & One Bedroom Apartments • Located on Public Bus Line
• Residents’ Community Room
• Some Garages Available/
Pkg. Next to Bldg.
• Antenna & Cable Options
APPLY AT 250 Champion St. Monday-Friday
7am-noon or 1-4pm 965-0591 www.battlecreekhousing.org
• Pet Friendly Building
• Utilities Included/
Online Rent Payment Option
• Secured Building Entry/ Brick Construction
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Located at 250 Champion St.
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