November is National Caregiver's Month.  A time to focus on those who care for others, expecially if that caregiver is ourselves.  Dr. Vicki Bradley has created Self-Care Reminders for Caring Professionals and Family Caregivers to focus on those very special people.  She has generously offered to write a four-part series about self-care and we'll be sharing it on the blog throughout the month.  

“Filling up Our Giving Wells”

The metaphor of a Well has helped hundreds of people in my workshops (and me!) imagine caring for ourselves, so we can better care for others. This is the way it works: If our Wells are empty, then we don’t have much to give to others. If our Wells are full, then we can do great things for them. And, by the way, we have also found that caring for ourselves makes us happier, too! The following two self-care reflections use the Well metaphor to encourage caregiver self-care. Both reflections are adapted from my book, Self-Care Reflections.

Continuum of Self-Care

I offer the following options as a way to assess our own self-care. Remember, our family members need us (and we’re worth it). Our self-care matters!

“Empty Well” – Loss of Self
Signs – No good well-filling ideas; belief that there is no time to care for self
Feelings – resentful, depressed, pessimistic

“Half Full Well” – Struggling to Care for Self
Signs – May have good self-care ideas, but difficult to implement or remember
Feelings – tired, cranky, overwhelmed

“Full Well” – Self-Caring
Signs – “Self-care” flows in and “giving” flows out in equal measure
Feelings – grateful, happy

Where are you on the continuum of self-care?
If you want a “fuller Well” keep reading . . .

Tiny Buckets We may be worried that taking care of ourselves will be too time-consuming or difficult. However, some of the simplest ways to refill our Wells can be thought of as “tiny buckets.” Tiny buckets do not carry much water, but they are easy to carry. In other words, we can easily do simple things each day to care for ourselves. For example, I love being prepared to write at a moment’s notice. I really do like to write. A technologically-advanced gadget cannot fill this role in my life. I keep pens and scratch paper everywhere – on my desk, on the kitchen table, in my purse, and in my car. Any time I have an idea or remember something I need to do, I just write it down. I have a system that works for me. This “tiny bucket” really makes me feel good! Small things don’t take much time and can easily become part of our routine. Small ways of caring for ourselves can be easily implemented. All of the small ways to care for ourselves do add up to a fuller Well!

What are your “tiny buckets”?

The mission of Self-Care Reminders is to encourage caring professionals and family caregivers to care for ourselves, so we can better care for others (and we'll be happier, too). Contact Vicki to purchase the book Self-Care Reflections, or a set of Self-Care Option Cards, or to schedule a “Filling up Our Wells” workshop.

The Great American Smokeout is on November 15th this year.  Created in 1977, this is a day set aside as a national effort toward encouraging and supporting people to quit smoking.  Today's article is written by Alex Kerwin, a creative writer from Michigan.  In addition to his work as a guest writer, Alex works closely with Best Drug Rehabilitation, helping people find drug rehab programs to aid in their recovery.

There are plenty of studies linking cigarettes to various diseases and health problems, and many people have surely witnessed disturbing ads on TV, which illustrate the dangers of cigarettes by featuring former smokers who use tracheotomy devices to speak or bear scars from removal of a diseased lung. It’s clear that smoking is bad for our health. This increased awareness hopefully sparks more people to quit the habit, but the process is no doubt a test of determination and will power. Focusing on a holistic plan that emphasizes nutrition and exercise can help ease the process of kicking cigarettes to the curb—for good.

Many smokers fear that quitting will cause weight gain. Smoking cigarettes burns an extra 200-250 calories per day, depending on the number of cigarettes and the smoker. This can slightly elevate their metabolism. Nicotine also acts an appetite suppressant, so smokers tend to eat less. Quitting smoking can easily pack on the pounds for smokers who grab a cigarette because they’re stressed or want to feel calm. They may replace smoking with food, and since starchy and sweet foods that are high in carbohydrates increase serotonin levels, just like nicotine, quitters-in-progress can make the mistake of turning to unhealthy foods to get a similar fix.

In 2007, Duke University Medical Center conducted a study that showed dairy products, vegetables and fruits can help break the smoking habit. Nineteen percent of participants reported that dairy products worsened the taste of cigarettes, 14 percent had a similar effect with non-caffeinated beverages, and 16 percent reported the effect with vegetables and fruits. However, alcohol, caffeinated beverages and even meat, enhanced the flavor of cigarettes.

With the average person gaining four to ten pounds after quitting smoking, choosing low-glycemic foods that are filling and help regulate blood sugar levels can help control weight. Foods rich in fiber, such as fruits, vegetables, and nuts, along with lean, protein-rich sources such as beans, fish and egg whites, can result in a satisfying meal that’s low in bad fats and high cholesterol. Providing the body with proper nutrition from natural foods boosts antioxidants, aiding the immune system that might have been damaged by smoking.

Smoking is both physically and emotionally addictive, which only increases the difficulty of quitting. However, a smoker can choose from several options to help gain support in their journey. Consulting a doctor on a regular basis to help with exercise and nutrition plans or joining a support group can aid in recovery. Choosing to participate in a holistic drug rehab program is also beneficial, as these programs emphasize a detoxification process through proper nutrition, exercise, and spiritual exploration to help understand emotions and deal with stress. By discovering what led the person to smoke in the first place, they might be less likely to relapse and start again.

It's important to remember that quitting is a process—be patient with your body and allow it to detoxify the natural way. Avoid crash diets and give your body time to restore its balance so it can provide for you in the future. By getting in tune with your body and your mind, you’ll appreciate the benefits of quitting smoking even more and realize that cigarettes are part of a problem, not a solution.

photo: Challiyil Eswaramangalath Vipin