Category Archives: Emotional Well-Being

Retiree Emotional Well-being

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Retirement presents some unique emotional challenges.

There are significant emotional challenges of retirement. Knowing how to deal with retirement emotionally can be just as important as, or more important than, financial preparation.

Most people spend the majority of their lives working to cultivate a career and raise a family. It’s human nature to take solace in the daily routine that you developed, but when you reach retirement you may find that it takes some time to get used to your new life after leaving the workforce and/ or becoming an empty nester.

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If you’re having a hard time adjusting to retirement, you’re not alone. A survey of 1,000 people ages 60 to 73 shows that about two-thirds of Baby Boomer participants said they had difficulties in transitioning from their primary profession to retirement. The survey also identified the top reasons that participants had trouble adapting to life in retirement:

  • 37% said that they missed the daily social interactions they would have with work colleagues.
  • 32% had trouble adjusting to a new daily routine.
  • 22% found it difficult to find ways to create meaning and purpose in their life after work.

The good news is that eventually more than half of the participants found that they adjusted to these changes rather quickly, and 97% reported being “somewhat” or “rather” satisfied in their retirement.

The key to adjusting to these life changes and living a fulfilling life after work is emotionally preparing for the transition years and decades prior to reaching retirement age.

Deal with Retirement Emotionally

Though retirement is often seen as a time to slow down, this doesn’t mean that you can’t continue to remain active or find meaning outside of your professional life. And, there are ways to cope with the emotional challenges of retirement:

  1. Find activities you enjoy outside of work. – Retirement is the time for you to do the things that you enjoy most. Volunteer your time at your favorite local organization or take up a new hobby. Staying active is a great way to find meaning in life after work.
  2. Begin to expand your relationship base. – Chances are, many of your friendships were formed in the workplace. Though it’s great to keep in touch with former colleagues, try to develop new friendships. Friends are the key to staying connected and maintaining your well-being.
  3. Include your family in your pre-retirement plans. – Once you’re retired, you will have more time to spend with your spouse. Actively include him or her in your pre-retirement plans. Have a conversation about what you would like life after retirement to look like and discuss how you can help support one another.
  4. Have a solid financial plan. – Not having enough resources to support yourself after retirement can add stress to your life. One way to make sure that you are emotionally prepared for the transition is to make sure that you have a financial plan in place that provides a quality of life for yourself in retirement. 

Change in life status is exciting and can be positive if you’re prepared.

Mindset, attitudes, behaviors and habits.

Retirement can mean looking forward to a simpler, less stressful life, free of commuting, demanding boss, meetings and deadlines.

Good health care, combined with recreational and fitness opportunities, are critical attributes of retirement of a healthy retirement. Good health, combined with a moderate cost of living, are critical since 96% of retirees—and 99% of those age 75 and over—say that health is more important than wealth to live well in retirement, according to the survey.

Yet health and wealth are very intertwined. People with financial resources can invest more in their health, and those in poor health have a harder time enjoying what their money can buy.

Tackling tough financial issues, such as overspending, debt and “having more month left than money available”, are a great way to drive change. Better yet, it’s always a good idea to learn more about financial management matters, getting out of debt and becoming a discipline saver for the future and invest for the long term.

To retire with financial security and sense of confidence, most financial experts recommend a certain liquid asset level, a mostly paid-off mortgage, and multiple streams of income. Furthermore, they observe that:

  1. Retirees are feeling increasingly confident about their ability to maintain a comfortable lifestyle without running out of money. And, that is the primary goal for retirement.
  2. Retirees want a physically active, healthy and vibrant lifestyle.
  3. Retirees want to be emotionally engaged and socially fulfilling lifestyle.

Find happiness in retirement

Finding happiness and contentment in retirement requires retiring with core pursuits and sense of purpose. What’s paramount to an happy retirement and life is having multiple activities/ projects / endeavors that you’re passionate about participating.

These are activities (projects or endeavors) that excite and fulfill; hobbies on steroids and things you look forward to. Examples are learning an instrument, learning a language, and enjoying golf, biking, yoga, walking, hiking. Wes Moss, a managing partner at Capital Investment Advisors in Atlanta and author of three personal-finance books and host of the Money Matters weekly radio call-in show, commissioned Georgia Tech University in Atlanta do a statistical analysis retirees’ activities and found that “happy retirees have 3.6 core pursuits. Unhappy retirees have 1.9 core pursuits”.

When you have a long life expectancy, you can spend the first sixty years working for you and your family, then the next forty years working for the greater good and contributing to make the world a better place. Working for the greater food gives you a sense of greater purpose. One in five Americans downright hate their jobs. Compare this to the results that show that three in five could “take it or leave it”.

The Happiness Retirees on the Block (HROB) create their happiness by engaging in a long series of core pursuits — activities, projects and endeavors — that make a difference in their lives. Your core pursuits can lead you to a more fulfilling future while adding life to your years. Core pursuits can lead to a more fulfilling future while adding happy life to your years.

Get going, Get growing, Continue learning

Sparse diet, taking the stairs and take on activities that feed their soul and focus on you and the greater good. Curiosity may have killed the cat, but a lack of curiosity is what kills the happy retiree.

References;

  1. https://www.usatoday.com/story/money/2015/02/03/baby-boomers-retirement-emotional/22799155/
  2. https://www.newretirement.com/retirement/retirement-planning-the-emotional-toll-of-transitioning-to-retirement
  3. https://www.barrons.com/articles/you-can-probably-retire-earlier-than-you-think-says-personal-finance-guru-wes-moss-51599870173
  4. https://www.forbes.com/sites/andrewbiggs/2020/02/19/fact-check-are-41-of-retirees-economically-insecure/amp/

Mindset: Two Wolves – A Cherokee Parable

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“Feed your faith and your fears will starve. Feed your fears and your faith will starve.” Pastor Max Lucado

An old Cherokee chief was teaching his grandson about life…

“A fight is going on inside me,” he said to the boy.

“It is a terrible fight and it is between two wolves.

“One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.

“The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.

“This same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather,

“Which wolf will win?”

The old chief simply replied,

“The one you feed.”

Takeaway

Your thoughts can be your best friend or worst enemy. That is, if you let them.

Think about how you may be “feeding” your positive or negative thoughts, and allowing them to control your prevailing mood, attitude and behavior.

You have the ability to change anything in your life that no longer serves a purpose. Start today by believing that there is nothing in life that you can’t achieve. It is vital that you maintain a positive mindset and focus on what’s positive in your life. Dreams and goals cannot come to pass with a negative mindset.

References:

  1. https://www.virtuesforlife.com/two-wolves/
  2. https://m.huffpost.com/us/entry/us_580fda27e4b06e45c5c6ffd6

Omega-3 EPA and DHA

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When it comes to the benefits of omega-3 fish oil supplementation, the evidence shows that it benefits both the mind and heart.  Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy and essential fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil (or grass-fed animal fat and other kinds of seafood) are best because they are loaded with two particular brain- and heart-healthy essential fatty acids (EFAs) called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A Harvard School of Public Health study published in 2011 found that omega-3 deficiency is likely the sixth biggest killer of Americans, and maybe the underlying factor of roughly 96,000 premature deaths each year!

What Are the Benefits of Omega-3 Supplements?

Scientific Benefits of Omega-3 Supplements | BrainMD

First, the most important fact to remember about omega-3 essential fatty acids (EFAs) is that they are indeed essential, meaning that your body needs to get them from your diet. Unfortunately, with today’s modern diet, which is light on omega-3-rich foods (fish, grass-fed meats, nuts, seed and dark leafy greens) and heavy on foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.) that are rich in omega-6 EFAs.

The American Heart Association recommend at least two oily fish meals per week (which equates to roughly 500 mg per day of EPA and DHA), a full gram per day for those with coronary heart disease—and even more for those with high triglyceride levels—there’s good reason.

  • Inflammation. Studies indicate that DHA and EPA from fish oil may support healthy inflammation levels in the body.10 Keeping inflammation levels in check supports a healthy vascular system.
  • Blood pressure and heart function. Research has also correlated adequate amounts of DHA and EPA with healthy blood pressure levels.11 And while still inconclusive, some studies have shown that EPA and DHA may play a role in healthy heart rhythm.12
  • Triglycerides. Having a high level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of heart disease. A very strong body of research suggests that DHA and EPA help to maintain healthy triglyceride levels.13

Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil are best because they are loaded with two particular brain- and heart-healthy EFAs called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Literally, thousands of scientific studies have been conducted using fish oil rich in these two nutritional dynamos—with mostly promising results.

Major Benefits of EPA and DHA For Your Health

It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids.

Power Team: EPA + DHA

Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells.

We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively.

Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice.

 1. Promotes Healthy Mood

EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood. These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA.

Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo.

 2. Improves Attention and Behavior

Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2018 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day.

 3. Essential for the Heart and Circulation

Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility.

 4. Supports Healthy Immunity

The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness.

Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role.

 5. Vital for Healthy Pregnancy

Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina.

A meta-analysis of 38 trials concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine.

 6. Total Brain and Body Protection

EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age).

With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil…

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References:

  1. https://brainmd.com/blog/omega-3s-the-supplement-your-mind-and-heart-can-get-behind/
  2. https://brainmd.com/blog/benefits-of-epa-and-dha-fish-oil-supplements/

Change Your Perspective, Change Your Life

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“It’s never the situation that’s at fault. It’s the way we choose to view it. How we see our lives is how we live our lives.” Nicolas Cole

Many people, after experiencing setbacks and failures, emotionally give up and stop trying. They believe that because they were unsuccessful in the past, they will always be unsuccessful going forward. In other words, they continue to see a barrier or obstacle to their success in their heads, even when no barrier or obstacle exists between where they are in their life and where they want to go.

Yet, no matter how hard the world tries to hold you back and convince you that you’re not worthy of achieving the life you desire, it’s imperative that you always continue to believe that your goals and what you want to achieve in life are possible. Believing you can become successful and you can achieve your wildest dreams and goals are the most important and critical steps in actually achieving them.

Taking accountability.

The reason why so many people struggle and fail at achieving their wildest dreams and goals is that they take the easy path and blame others for how they feel, for their current life, or for their personal issues.

Instead of “manning (or womanning)-up”, they default to blaming their parents, their childhood, or their bad luck for the reality they find themselves.

The key to achieve success and accomplish your goals is to take accountability. To shift your perspective from “blame” to “ownership.” By taking ownership and accepting accountability, you are allowing yourself to open up and to see opportunities to learn and grow.

Focus On The Lesson, Not The Problem

Many people fail to realize that it’s the journey that’s most important, not the end of the journey or reaching the destination. You are “successful” when you are walking your path, always learning, always growing. You are “doing what you love” when you see every moment as an opportunity.

It’s on you to discover the opportunities to grow and learn, and to embrace every moment as an opportunity.  Regardless of where you are in life, or what you’re doing, there are lessons to be learned. And unless you can discover those lessons and embrace your own journey, you will never actually reach the state of feeling “successful”–in the sense that you are learning and growing and effortlessly becoming a better version of yourself.

Lessons Are Everywhere. It’s On You To Find Them.

It is important to train and to condition yourself to always find the positive. Create moments of growth and opportunity. Growth is the result of how you utilize your environment and the people around you, and create opportunities for yourself.

The key to shifting your perspective is to remember what you’re aiming for. For example: A job where you perform mundane tasks is going to continue being mundane if you just see it as “just a job.” But a job where you perform mundane tasks that could be seen as a way to learn skills you need in order to one day do what it is you truly want to do, is no longer “just a job.” It’s an opportunity to learn.

You should recognize that what you look for is what you tend to see. So, instead of looking for an outcome that is negative or some flaw, look for something positive that can be beneficial or add to your. Shift your search for happiness and you can help create what you most desire.

Replace negative thoughts with something more positive. Practice focusing on the positive thoughts. The more you practice, the easier it will be for these thoughts to become second nature. Strive to say at least three positive thoughts about yourself each day, as it can make you feel happier and more confident during the day and help banish negative thoughts. Remember that perspectives can change, so work towards striving for positivity.

In the story above, nothing physical or tangible changed with your circumstances. The only thing that changed was your perspective.  And that makes all the difference.

So, when you’re looking at what’s going on around you and wonder how to escape the negativity and dark feelings. Maybe it’s not your circumstances that need to change—it’s your perspective and mindset.

References:

  1. https://www.marcandangel.com/2013/05/21/4-short-stories-change-the-way-you-think/
  2. https://www.inc.com/nicolas-cole/change-your-perspective-change-your-life.html

Public Speaking—Most Persuasive Things People Do

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“We are what we repeatedly do. Excellence therefore is not an act but a habit.” Aristotle

Aristotle believed that we speak for one reason: to persuade.  Which can be challenging since most people have never been formally trained to think strategically about communication, despite the fact that “it’s one of the most critical skills in life”.  According to Aristotle’s teaching on persuasion, “the art of eloquence is all about the audience and about learning how people listen to us”.  Thus, it is important to shape the info you have, in the way that is ideal for the intended audience.

To be a great public speaker, you must first define two things:

  • Your audience: Who are they? How do they view the world or the situation? What do they already know about you and your topic? What will they benefit from listening to you talk?
  • Your purpose: Why are you speaking to them? What do you want them to know? Why is it important? What are you trying to get them to do?

The Greek philosopher believed the most persuasive people do:

1. They think about their audience, not about themselves

Aristotle’s advice is to focus instead on the people you’re addressing.  Begin by asking yourself: Who will be listening? How many of them will there be? How old are they? What race and gender? What do they know about you and your topic? Why are they gathering to listen to you? How can you help them?

Before you begin writing, think about the purpose of your talk. It can be beneficial to distill your message to a single line. An effective method is to use this simple, 15-word sentence: “As a result of my [talk], they will understand [this], and respond by [doing that].”

By aiming your remarks at the audience members, and by sticking to your purpose, you will eliminate a tremendous degree of anxiety and uncertainty.

2. They make their audience happy

In your mind, the subject of your talk is quarterly sales, company policy or your amazing new invention. Your audience, however, is focused on an entirely different topic — their happiness.

Aristotle listed a number of things that make people happy: Health, family, wealth, status and so on. Your success as a speaker, regardless of subject, depends on demonstrating to your audience that you’re not just prattling away; you’re talking to them, for their benefit.

Let’s say you’re pitching a financial product. You know that it’s awesome. The numbers prove it. But what’s going to make your audience happier? A lengthy diatribe about numbers, or an explanation of how these numbers will make their life better?

The point, as always, is that every element of your presentation should demonstrate your awareness of what they care about.

3. They speak in their audience’s language

Whether you share much or little, your audience’s decision to accept your words and ideas depends upon how credible they find you to be. “When speakers behave inappropriately,” wrote Aristotle, “their credibility is questioned — even when they speak the truth.”

It’s intuitive that awkward body language or inappropriate clothing will distract people from your message, but instead of worrying about what not to do, train your attention toward the myriad of ways you can frame your presentation in the cognitive universe of your audience.

Every aspect of your presentation, including timing, humor, word-choices, metaphors and statistics, must mean the same thing to them as they mean to you.

Being a great public speaker

I Have Something to Say: Mastering the Art of Public Speaking in an Age of Disconnection by [John Bowe]

“Being a great public speaker has nothing to do with your personality, with overcoming shyness or learning to act confident,” said John Bowe, speech trainer, award-winning journalist, and author of “I Have Something to Say: Mastering the Art of Public Speaking in an Age of Disconnection.”. It’s a technical skill that nearly anyone can acquire, just like cooking.

Tips for preparing your speech

1. Memorize your introduction and conclusion. Brain freeze occurs most commonly during those awful seconds when you first face a crowd.

2. It’s not about you. Every decision you make must demonstrate that you’re talking for your audience’s benefit, not yours.

3. Do everything you can to help them hear and understand you. People are bad at listening. Use short words, sentences and paragraphs to express your ideas; physical, concrete and vivid images that appeal to the senses; and active verb choices in place of abstract or passive language.

4. Don’t drown your audience in data. If your talk relies on heavy data, be sure to explain what that data means — on a human level. People want to know how you think, feel, and believe. That’s why you’re in the same room with them, instead of sending the data by email.

Do everything you can to help them hear and understand you. People are bad at listening.

5. Eliminate anything that doesn’t clearly support your purpose. If a slide, statistic, joke, or anecdote doesn’t serve your goal, cut it.

6. Record yourself or practice in front of real people — or both, if you can. This will be painful. But it’s better to hate yourself before your speech, rather than during (and probably for a long time after) your speech.

References:

  1. https://www.cnbc.com/2020/08/13/to-be-great-at-public-speaking-distill-message-15-words-speech-trainer-says.html
  2. https://www.cnbc.com/2021/01/12/aristotles-3-most-important-rules-for-being-more-persuasive-in-public-speaking.html?__twitter_impression=true

COVID-19 Self-Care Coach

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During times of stress, it’s especially important to set time aside for self-care.

The world is facing an unprecedented medical crisis. During these stressful times, you may become so overwhelmed with work, daily life or caring for your family that you forget to take care of yourself. Remember, you must take care of yourself first so you can continue to care for others. Thus, it’s important to get into a good self-care routine to prevent stress and to enhance your emotional well-being and mental health.

There are many stressors in life such as not knowing what might happen next to your family members, friends or your community during the COVID-19 pandemic. “Those are the key ingredients to creating PTSD: having stressors where it’s uncertain, uncontrolled, and unpredictable,” says Karestan Koenen, a psychologist at Harvard University’s T. H. Chan School of Public Health

Body, mind and spirit

Your mind and body are connected. You deserve care that supports your total health — mind, body, and spirit. If you struggle with depression, anxiety, addiction, or other mental or emotional issues that interfere with your daily life, there is help.

The National Center for PTSD created an app called Covid Coach, a tool designed to help people manage stress, reduce anxiety, for meditation and improved sleep. And, it provides information about coping strategies. It offers breathing exercises and other guidance for tackling loneliness and irritability. It lets users track their anxiety and moods. It’s loaded with resources for getting help with problems like substance abuse or domestic violence. It’s available for free in the Apple and Android app stores.

Set a Personal Goal

One effective tool of the COVID Coach relates to setting a personal goal. Setting a personal goal can be helpful to ensure you’re making time for yourself. For example, you might set a goal to connect with a friend this week by phone or video, make yourself a favorite meal, or do whatever it is that you enjoy that you can do for yourself.

Stay home during the holiday season

As COVID-19 cases continue to rise, many public health officials stress why not traveling and not gathering with family and friends is the safest choice for the holidays.

Throughout this challenging time, your health and safety should remain your top priority. Protect yourself and your loved ones with the help of this COVID Coach.

It’s hard to know where you’re going if you don’t know where you are.

References:

  1. https://www.wired.com/story/this-mental-health-app-is-tailor-made-for-your-pandemic-woes/?utm_source=twitter&utm_medium=social&utm_campaign=onsite-share&utm_brand=wired&utm_social-type=earned
  2. https://static1.squarespace.com/static/52eb2689e4b09fc88a61dbda/t/5fd8fa0c3843d52beda31b68/1608055314773/30DaysofSelfCarewithCOVIDCoach.pdf

CDC Recommends Avoiding Traveling over Thanksgiving

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The U.S. Centers for Disease Control and Prevention “strongly” recommends that Americans avoid traveling to see family members and friends over Thanksgiving. With the spread of the disease exploding in the U.S. and with several dozen states shattering records for daily new confirmed cases in the past week alone, the virus appears to be exponentially spreading across the country with records for new cases per capita being set in midwestern states.

“As we’re seeing exponential growth in cases, and the opportunity to translocate disease, or infection from one part of the country to another leads to our recommendation to, to avoid travel at this time,” said Dr. Henry Walke, CDC’s Covid-19 incident manager commented.

As of Wednesday, 11/18/2029, more than 250,000 Americans have died from COVID-19, according to data compiled by Johns Hopkins University. And, roughly 1 million new COVID-19 cases have been recorded in the U.S. in the past week.

Risk comes not just from the mode of travel, but from transportation hubs that can make physical distancing more difficult.

Holidays typically attract large gatherings, which tend to be associated with higher COVID-19 transmission levels. As a result, you want fewer people gathering than usual, and it’s even better if they’re people already in your “bubble.”

Risk factors to consider before attending a gathering include community spread of COVID-19, both where the gathering is held and attendees are coming from; exposure during travel; the location and duration of the gathering; the number of attendees and capacity for physical distancing; and attendees’ preventive behaviors before and during the gathering, according to broader CDC advice on how to navigate holiday celebrations and gatherings.

The risk level also depends on attendees’ social contacts and exposures over the preceding couple of weeks, M. Kit Delgado, an assistant professor of emergency medicine and epidemiology at the University of Pennsylvania explained. Sitting out this year’s big family gathering can help keep everyone safe — especially vulnerable family members — and avoid overburdening hospitals during flu season.

“Unfortunately, the merriment we crave — eating, drinking and singing together in a cozy room — are among the highest-risk scenarios for transmitting COVID-19,” Delgado said.

The dire COVID-19 infection numbers already had people reconsidering their Thanksgiving plans. AAA estimated that fewer Americans will travel for the holiday than last year — though this year’s number still hovers around 50 million people.

References:

  1. https://on.mktw.net/3pGIPEF
  2. https://www.npr.org/sections/coronavirus-live-updates/2020/11/19/936715870/dont-travel-for-thanksgiving-cdc-warns

Peace Be With You!

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“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” Eleanor Roosevelt 

Peace is much more wide ranging than the absence of violence, conflict and war. Peace is the presence of justice, tranquility and harmonious relations. Peace is an inner state of well-being and calm.

In Christianity, peace can be found through God’s mercy and grace. Peace is bestowed upon those who praise, worship and pray to him. Simply put, peace can be found when you relinquish control and hand matters over in your personal relationship with God. So…may “The peace of the Lord be with you.”

Finding Peace

Peace is a presence of tranquility and harmony that comes from within. It is a place of inner balance. You can experience it once you gain the capacity to truly manage your emotions, feelings and stress levels. It happens when you are less reactive in challenging situations. During these times, instead of reacting harshly or out of fear, you respond in a balanced and healthy way, trusting that all will be well in the end.

“Nobody can bring you peace but yourself.” Ralph Waldo Emerson

Achieving peace is a continuous self-journey towards taking responsibility for your own life and loving yourself just as you are, all your imperfections and warps included. Though it might seem out of reach, putting our problems and struggles into perspective helps us move closer to reaching tranquility.

Peace begins with making an effort to be more calm and present. Peace does not waver in the presence of troubles or difficult situations. It allows you to act and make decisions from a place of love, not fear. It allows you to make rational, emotionally balanced decisions. Peace is like a superpower!

  • It helps to relieve stress, and helps you deal with stress more effectively when it does get tough.
  • It improves your overall focus and clarity.
  • It manifests self-awareness.
  • It reduces your negative, agitated thinking, and worry.
  • It improves your creativity.
  • It reduces your anxiety level.
  • It improves your relationships with others (and yourself).

Peace is a lifestyle that can be chosen, and as more people adopt it as a goal, we can live in a much better, more peaceful world. Peace gives you the power to control your mind, your emotions and your attitude.

“The life of inner peace, being harmonious and without stress, is the easiest type of existence.” Dr. Norman Vincent Peale

In essence, peace means not just freedom from trouble but everything that makes for a man’s highest good. Peace is more than the absence of war or something felt in the mind. It is a way of living life in a proper relationship between man and God, as well as man and man.

References:

  1. https://awakenedinspiration.com/what-is-inner-peace-and-why-would-you-want-it/
  2. https://lifehopeandtruth.com/god/holy-spirit/the-fruit-of-the-spirit/fruit-of-the-spirit-peace/
  3. https://www.goodhousekeeping.com/life/a27115824/peace-quotes/

Psychosocial Health

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It’s important that you choose to be happy, healthy and at peace!

Health is defined as the overall mental, emotional and physical state of a person; the absence of disease and ailment. On the other hand, wellness or well-being refers to the state of being in optimal mental and physical health.

But wellness is more than optimal mental, emotional and physical health. It’s about living a life in harmony, full of personal responsibility and taking proactive steps for one’s entire well-being. Thus, a person living life very well controls risk factors that can harm them. Risk factors are different types of actions or conditions that increase a person’s chances for illness or injury.

Psychosocial (mental, emotional, social, and spiritual) health and wellness

“The secret of a better and more successful life is to cast out those old dead unhealthy thoughts.” Dr. Norman Vincent Peale

Psychosocial health includes four important components of well-being. It means being mentally, emotionally, socially, and spiritually sound which fortunately is no longer lost on traditional modern medicine. There’s plenty of proof that a healthy mind, content heart and grateful attitude are just as important for the prevention of diseases and therapeutic treatment. Therefore, this concept of psychosocial health, a state of mental, emotional, social, and spiritual well-being, deserves much attention and additional research.

Basic Traits of Psychosocial Health

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James

Individuals who are deemed to be psychosocially healthy aren’t completely devoid of problems. Actually, it’s not the quantity or quality of a problem, which makes someone sound in this respect. It’s the way people view themselves and how they view and response to stressful situations that sets psychosocially healthy people apart from those who are not. Here are just a few traits shared by these robust individuals. They:

  • Like themselves
  • Accept their mistakes
  • Take care of themselves
  • Have empathy for others
  • Control their anger, hate, tension, and anxiety
  • Are optimistic
  • Can work alone and with others equally well

Mental Health

“To make your mind healthy, you must feed it nourishing, wholesome thoughts.” Dr. Norman Vincent Peale

The thinking portion of psychosocial health is known as mental health. Your beliefs and values in life, as well as how you relate to others and respond to situations in your life, are a reflection of mental health, which overlaps with the other aspect of health.

When something happens to you that you don’t like and you respond in a positive manner by accepting your mistake and looking forward to its correction, then that’s good. But if you show up late for work regularly, get fired, and then blame anyone but yourself, then that may be an indicator of less than ideal mental and emotional health.

Emotional Health

The feeling part of psychosocial health is called emotional health. This includes things like anger, love, hate, and happiness. Oftentimes, emotional and mental health overlap a great deal in some situations. Going back to our example of getting fired from work because you came in late multiple time, if you feel a bit down, but still have high hopes for the future, that’s a positive thing. But if you lash out in a blinding rage against your boss, sulk when you go home, and avoid everyone thereafter, then that may point to improper emotional health.

Furthermore, it’s not unexpected even for an emotionally healthy person to experience some sadness and grief after getting fired; that by itself isn’t conclusive of poor emotional health. Everyone, even the most optimistic people, have their ups and downs. But an emotionally healthy person is one that responds to a situation in a manner that is controllable, in proportion, and with understanding.

Emotional intelligence is an ability to understand and manage your emotions and those of others. It can be broken up into five main parts:

  • Know your emotions: Are you able to quickly recognize your feelings?
  • Manage your emotions: Can you express those feelings appropriately? Are you able to cope with them well?
  • Motivate yourself: The more you can do this independently in order to achieve more in your life, the higher your emotional intelligence.
  • Recognize the emotions of others: The more you can empathize with others, the better.
  • Handle your relationships: The better you are at navigating conflict in life and building a good social network, the higher your emotional intelligence.

Social Health

Having healthy relationships is a good way to also introduce social health, the ability to create and maintain healthy relationships with others. I’m sure you can already appreciate how much this is related to the concepts we went over in emotional health. Everything here is related because they are all part of the one overarching concept – psychosocial health.

Social health goes beyond having appropriate emotional health and intelligence. A person with good social health:

  • Recognizes the importance of social engagement. We’re pack animals after all! We’re not supposed to live alone!
  • A person with good social health is able to support their friends in a time of need and ask for their help when they need it themselves.
  • They aren’t biased, prejudiced, racist, or sexist.
  • Listens to others well, expresses their feelings just as well, and acts in a responsible manner around others.

An example of a person with good social health is someone who has close friends. They enjoy listening to and feels close enough to share important feelings with. The contrast is a curmudgeon who is bad-tempered and discourages close personal relationships.

Spiritual Health

When you enhance your spirituality, you form a relationship built on inner peace, love, faith and security.

Spiritual health is about having “something more” in your life. In practical terms, we’re talking about getting to know yourself—getting to know what you’re feeling, what you’re thinking, what you’re intending, what your fears are, and what your loves are, according to Gary Zukav author of Seat of the Soul.

Relationships can transform into a spiritual connection and partnership. If we use our relationships with ourselves, others and God (or an entity that is transcendent) to make us wiser, kinder, peaceful, grateful and more compassionate, we can actually change how the relationships work for us. We can have and enjoy the relationships and lives we’ve always dreamed of.

Higher levels of spirituality have also been linked to increased compassion, strengthened relationships, and improved self-esteem. “Our findings show that spirituality is significantly associated with better mental health and well-being and may add to an individual’s overall wisdom,” explains Dilip Jeste, senior associate dean for the Center of Healthy Aging and a professor of psychiatry and neuroscience at the UC San Diego School of Medicine. “Spirituality does not require religious faith but is characterized by humility and ever-present connectedness to oneself or to others or to an entity that is transcendent, such as Mother Nature or God or the soul. It helps reduce stress in many people and allows them to be more at peace, happier, and healthier.”

References:

  1. https://study.com/academy/lesson/what-is-psychosocial-health-definition-components-traits.html
  2. https://www.oprah.com/oprahshow/forging-a-spiritual-relationship/all
  3. https://www.psychologytoday.com/us/blog/the-athletes-way/202010/how-spirituality-wisdom-and-mental-health-are-intertwined
  4. https://www.forbes.com/sites/amymorin/2016/06/15/this-is-how-your-thoughts-become-your-reality/?sh=1dd1728528a0

Background:

Physical wellness: This means we exercise, eat well, practice safe sex, don’t do any dangerous activities like jumping off of buildings, and so on. Physical fitness increases physical wellness. By being physically fit and well, you are better able to take care of yourself and others, especially in a time of need. You are also better able to prevent illness and disease.

Intellectual wellness: Critical thinking, being curious, and always learning new things. Developing intellectual wellness is critical not only to help a person grow in school and do better at work, but it actually prevents the onset of disease. It’s been shown that people who regularly learn new things and challenge their mind can stave off many mental health problems.

Emotional wellness: Being confident, having a solid self-esteem, building trust, and being able to understand another’s feelings. A person who is emotionally well is aware of their feelings and is able to properly cope with them. Emotional wellness also implies a person can deal well with stressful situations.

Social wellness: Having good communication skills, the ability to establish good and healthy long-term relationships, and having good relationships with family and friends. Interpersonal relationships are very important in order to maintain a good emotional and physical state of being. We are, of course, ‘pack animals,’ so to speak, that depend on one another to survive and live well.

Spiritual wellness: The path to a spiritual wellness and relationship depends upon you because how you relate to yourself determines how spiritual you are toward others, according to Deepak Chopra. Developing compassion, forgiveness, being caring, having a sense of purpose and meaning in life. Spiritual wellness doesn’t automatically imply the need for religion in a person’s life. But, it does imply a personal relationship with God or committing to something higher. This personal relationship or commitment to something higher can be developed and found through things like nature, meditation, volunteer work, and family.

Mahatma Gandhi:

  1. You must be the change you wish to see in the world.
  2. Happiness is when what you think, what you say, and what you do are in harmony.
  3. Live as if you were to die tomorrow. Learn as if you were to live forever.
  4. Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.

References:

  1. https://www.chopra.com/articles/how-to-have-a-true-spiritual-relationship

America’s Mental Health Epidemic

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“Be sure to give each other a lot of grace and be kind and forgiving to each other. We’re all experiencing heightened levels of uncertainty and anxiety right now. Giving an extra beat of patience to others is critical.” Dani Fallin, chair of the Department of Mental Health at the Johns Hopkins Bloomberg School of Public Health

The mental health impact of COVID-19 are real, widespread and growing exponentially. The immense stress and emotional trauma experienced by vulnerable individuals, families and households amid the pandemic has given rise to an unprecedented mental-health crisis. Additionally, there’s strong evidence showing that social isolation and distancing can increase symptoms of mental illnesses like depression and anxiety.

Data is staggering

The latest data reveals some of the most frightening and staggering spikes in anxiety, depression, substance use, drug overdose and suicide rates that behavioral-health experts have ever witnessed, according to Babette Hankey, president/CEO of Aspire Health Partners in Orlando.

A recent survey by the Centers for Disease Control and Prevention on adult mental health found that more than 40% of U.S. adults have reported at least one mental health issue during this pandemic, and more than 1 in 10 adults had seriously considered suicide. During this period, 7 out of 10 young adults (18-24 years old) reported experiencing symptoms of anxiety and depression and more than 25% have seriously considered suicide.

In the wake of the coronavirus COVID-19 outbreak, many people may feel anxiety or stress.

Everyone responses differently

Everyone reacts differently to stressful situations such as the seemingly enduring COVID-19 pandemic infectious disease outbreak. It is normal to experience a wide range of emotions. Yet, it’s important for people to take care of themselves physically, emotionally, and mentally.

According to the CDC study, the rate of substance abuse and/or suicidal thoughts among unpaid caregivers more than tripled between May and the end of June.

Older Americans appear to be more resilient to the strain of the pandemic compared to the young: The study found rates of anxiety, depression, substance abuse and suicidal thoughts were most prevalent among those aged 18 to 24, and the prevalence of these issues “decreased progressively with age.”

Black and Hispanic Americans tended to have higher rates of mental health issues tied to the pandemic than did whites, the study also found.

Of course, unemployment or the threat of it is a major source of anxiety for millions in 2020. So, efforts aimed at “strengthening economic supports to reduce financial strain” should be part of an effort to boost mental health, the researchers said.

According to the CDC, reactions during the outbreak can include:

  • Fear and worry about your health status and that of your loved ones who may have been exposed to COVID-19.
  • Increase levels of stress, anxiety, hopelessness and depression.
  • Changes in sleep or eating patterns.
  • Difficulty sleeping or concentrating.
  • Worsening of chronic health problems.
  • Increased use of alcohol, tobacco, or other drugs.

Learning to cope with anxiety and stress

Figuring out ways to cope with anxiety and stress can help you, your loved ones and your community. If stress begins to interfere with your daily life, reach out to your healthcare provider.

These numbers, although startling, are unsurprising to mental health experts given the emotionally taxing measures local and state governments have taken to reduce the spread of the virus: children and grandchildren have been separated from their parents and grandparents; students are prevented from attending school; and the sick and dying have been denied the embrace of loved ones.

During this unique moment in the nation’s history, American society and economy have slowed down, we’re experiencing unprecedented social unrest and political rancor, and, many have been left feeling powerless and uncertain about their physical health and financial wellbeing as well as that of their loved ones.

https://youtu.be/60kGONUJSRY

The importance of self-care during this challenging time.

“Seek out ways to have social and professional engagement while adhering to social distancing…can help people feel connected socially with their colleagues, family, and friends, and maintain a sense of belonging.” Dani Fallin, chair of the Department of Mental Health at the Johns Hopkins Bloomberg School of Public Health

  • Avoid excessive exposure to media coverage of COVID-19. Be aware and conscious of your news and media intake. The more time you spend consuming news about the pandemic, the more likely you are to feel anxious and concerned. That’s especially true at home, when you’re able to access news media 24/7.
  • Take care of your body. Take deep breaths, stretch or meditate. Eat healthy, well-balanced meals, exercise regularly, get plenty of sleep and avoid alcohol, smoking and drugs.
  • Make time to unwind and remind yourself that strong feelings will fade. Take breaks from watching, reading, or listening to news stories. It can be upsetting to hear about the crisis and see images repeatedly. Try to do some other activities you enjoy to return to your healthy life.
  • Learn a new hobby or skill like gardening, a foreign language or a musical instrument. Devote yourself to learning and growing everyday.
  • Connect with others. Share your concerns and how you are feeling with a friend or family member. Maintain healthy relationships.
  • Maintain a sense of hope that “this too shall pass” and maintain positive outlook and thinking. Have faith in your inherent resilience to persevere and overcome life’s extraordinary challenges brought on by the pandemic.

Take care of your mental health

Mental health is an important part of overall physical health and emotional wellbeing. It affects how we think, feel, and act. It may also affect how we handle stress, relate to others, and make choices during uncertain situations or an emergency.

Again, we stress to contact your healthcare provider if you think you have new or worsening mental health symptoms or stress (or anxiety) gets in the way of your daily activities for consecutive days.

References:

  1. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
  2. https://www.orlandosentinel.com/opinion/guest-commentary/os-op-coronavirus-mental-trauma-aspire-health-20200914-xw7kcjahvbfrlgcd2s4bmvbmzi-story.html
  3. https://www.webmd.com/lung/news/20200813/levels-of-anxiety-addiction-suicidal-thoughts-are-soaring-in-the-pandemic#1
  4. https://hub.jhu.edu/2020/04/06/dani-fallin-mental-health-challenges-coronavirus/