Alberta Hospice Palliative Care Association

Hospice and Palliative Care information in Alberta

Donate
  • Home
  • About Us
    • Board of Directors and AHPCA Team
    • In the News
    • Volunteer Opportunities
    • Careers
    • For AHPCA Board Members
  • Resource Directory
    • AHPCA Resource Directory
    • AHPCA Resource Directory Map
    • AHPCA Directory by Community
    • AHPCA Directory by Service Category
    • New Listing or Update an Existing Listing
  • Membership
    • Why join AHPCA?
    • Membership Registration
    • Student Membership Registration
    • Join by Mail
  • Information
    • COVID-19 Resources
    • Advance Care Planning
    • Online Resources
    • Jean Stone Scholarship
      • 2020 Jean Stone Scholars
      • 2019 Jean Stone Scholars
      • 2018 Jean Stone Scholars
    • Dr. Donna Wilson Caregiver Award
      • 2020 Recipient
      • 2019 Recipient
      • 2018 Recipient
    • Marketing and Media Strategies Webinar
    • Fundraising
    • AHPCA Memorial Garden
    • ‘You Cared’ Certificate
  • Roadshow
    • 2020 Virtual Roadshow Wrap Up
    • What is AHPCA Roadshow?
    • 2020 Roadshow – Postponed to Spring 2021
    • 2019 Roadshow Wrap Up
    • 2018 Roadshow Wrap Up
  • Events
    • Event Calendar
      • Add Your Event
      • Current Palliative Events
    • AHPCA Roadshows
      • 2019 Roadshow
      • 2018 Roadshow
      • 2017 Roadshow
      • 2016 Roadshow
      • 2015 Roadshow
      • 2014 Roadshow
      • 2013 Roadshow
    • Grief Yoga 2018 Wrap Up
    • AHPCA Death Cafe February 2019
    • Imagine Conference
      • Imagine 2019 Wrap Up
      • 2018 Imagine Conference
      • 2017 Imagine Conference
      • 2016 Imagine Conference
      • 2015 Imagine Conference
      • 2014 Imagine Conference
  • Blog
  • Contact Us

Remembering You: Self-Care During Difficult Times

June 16, 2020 Posted By AHPCA

No one can deny that as 2020 began to unfold, most of our worlds were radically changed. No need to review the details of the dramatic changes flowing from this pandemic; we are all very aware of how our lives have been affected. Previously, we have talked about the levels of grief that have resulted from the changes. Another common reaction especially in caregivers is an ongoing hypervigilance.

What Is Hypervigilance?

  • Hypervigilance is the state of living in a constant elevated state of readiness to deal with, or respond to a perceived threat real or imagined.
  • For caregivers, the threat has been very real.
  • The danger of living in a constant state of hypervigilance is elevated stress levels, and the tendency for caregivers to ignore their own needs in order to remain in the constant state of readiness to deal whatever threat unfolds.
  • In such a state, self-care is often the last thing a person would or could think about.

Ask Yourself:

  • How often do I find myself thinking, or worrying about my present situation?
  • Do I often feel too anxious to relax and take a break?
  • Am I so busy taking care of the needs of others that I am often unaware of how I am doing?
  • Do I find myself over-reacting emotionally to even the smallest things?
  • All of these can be signs of hypervigilance.
  • This, along with the grief we might be feeling, make self-care even more important.

SELF-CARE STRATEGIES:

1.  JUST BREATHE!

  • And breathe deeply even if only for just a minute in-between the tasks of a busy day.
  • Sit down if you can, or just lean against a wall, and focus on deep inhalations and exhalations for about a minute.
  • You will notice an immediate difference.
  • This is also a great exercise to help you to transition from one situation to the next.

2.  REMEMBER THE BASICS

Food: It’s important to make sure one is getting enough nutrition even when one doesn’t feel like eating.  It takes energy to do physical and emotional work.

Sleep: When we are tired, our emotions feel more intense and exaggerated.  Rest is important.

3.  ENGAGE IN MINDFUL ACTIVITIES

This can be any activity that helps you to set aside the memories of the past or worries about the future in order to be present and enjoy whatever task you are doing. It’s important for you to remember the activities that you enjoy, and have always looked forward to doing.

4.  ACUPRESSURE FOR OUR HANDS

Whenever you have a minute, massage your fingers and palm with your other hand. This graphic indicates the benefits of massaging the parts of your hand.

5. ACUPRESSURE FOR OUR FEET

Use a rubber ball or wooden roller to roll under your foot to give yourself a foot massage.

6. ACUPRESSURE FOR OUR BODY

Take a rubber ball and lie on the floor, placing the ball between these places on your body and floor. Let your weight drop onto the ball and breathe deeply, leaving the ball at each sport for several deep breaths.

7.  COLOUR

Or knit. Or do puzzles. Or crochet.

8.  JOURNAL

9.   TAKE A MENTAL HOLIDAY

By looking at photos, or finding your favourite spot on YouTube and remembering the times you have enjoyed there.

10.  USE TECHNOLOGY

A variety of apps are available to promote stress reduction and relaxation.

11.  LAUGH

12.  CRY!

13.  SING/DANCE

14.  LIMIT YOUR NEWS INTAKE

15.  CENSOR YOUR MEDIA EXPOSURE

16. ENGAGE IN RITUALS

A ritual is simply an activity or action that we give meaning to for a specific purpose. Maybe changing out of your work clothes or washing your hands at the end of your day could mean you are leaving the stress of the day behind. Think about how using rituals in your life could work for you.

17.  USE AVAILABLE RESOURCES

Use your Employee Assistance Program to schedule regular check-ups with a counselor as a form of regular maintenance. No need to wait until you are in a crisis. If you’ve had a terrible day, it is OK to phone a crisis line, say you work in health care and you just need them to listen to you while you vent your frustrations.

Written by Blair Collins, BA, B.Th., RSW, Calgary. Presented at the AHPCA Virtual Roadshow Spring 2020

Share this post:

Twitter Facebook Pinterest Linkedin Email

Filed Under: It's About LIfe......, Uncategorized Tagged With: COVID-19, self-care

Have an upcoming Palliative or Hospice related event?

Let us know the details of your event and we will add it to the AHPCA Event Calendar Page. Add Your Event
Donate to AHPCA

Search the Website

Shop and Share

Help out AHPCA by using the Shop and Share service through regular online purchases. Support our fundraising by clicking this button to create a ShopandShare.ca account:

We will get a percentage of every online purchase you make, and it won't cost you a penny more!

AHPCA Virtual Roadshow Fall 2020

Watch for details coming in September 2020!

It’s About Life…(AHPCA Blog)

Grief and Bereavement – Helping Yourself and Others

Remembering You: Self-Care During Difficult Times

Ten Tips on Navigating Through Global Grief and Life

Advance Care Planning and COVID-19: Personal Directives

Follow us on Facebook

Alberta Hospice Palliative Care

11 hours ago

Alberta Hospice Palliative Care

When a celebrity's death stirs up unexpected grief for you. ow.ly/w2sT50D8BK2 ... See MoreSee Less

View on Facebook
·Share

Share on FacebookShare on TwitterShare on Linked InShare by Email

Alberta Hospice Palliative Care

13 hours ago

Alberta Hospice Palliative Care

Alberta Hospice Palliative Care updated their business hours.

www.facebook.com

View on Facebook
·Share

Share on FacebookShare on TwitterShare on Linked InShare by Email

CRA Charitable Registration #89146 8373 RP0001

Alberta Hospice Palliative Care Association. Copyright © 2021 All Rights Reserved.