The Fourth of July brings joy and celebration to the United States. But for many, it also brings mental health challenges. Fireworks light up the sky, and people come together, yet some feel overwhelmed.

For veterans, PTSD survivors, and those with sensory sensitivities, the holiday is tough. Loud noises and crowded places can trigger strong reactions. These reactions can be hard to handle.

It’s important to understand the holiday’s impact on mental health. The Fourth of July’s history and personal experiences mix, creating a complex emotional scene. By recognizing this, we can make our communities more welcoming and supportive.

Understanding Fourth of July and Mental Health

The Fourth of July is more than just a national celebration. It’s a complex emotional landscape that can trigger different psychological responses. While many people feel joy and excitement, others face significant mental health challenges during this holiday.

The festivities of Independence Day can create unique psychological dynamics. Anxiety often rises during crowded events, fireworks, and social gatherings.

Historical Context and Emotional Significance

Patriotic celebrations carry deep emotional meanings that can unexpectedly impact mental wellness. For some, the holiday brings:

• Memories of military service
• Potential trauma triggers
• Complicated family dynamics
• Cultural disconnection or alienation

Diverse Population Experiences

Different groups experience the Fourth of July in unique ways. Veterans might face depression from combat memories. First responders could feel anxious from loud sounds reminding them of emergencies.

Psychological Response Patterns

Common mental health responses during Independence Day celebrations include:

1. Increased anxiety from sensory overload
2. Potential depression triggered by social isolation
3. Stress from family interactions
4. Sensory processing challenges

Understanding these nuanced experiences helps create empathy and support for individuals navigating complex emotional territories during national holidays.

PTSD and Fireworks: A Complex Relationship

The Fourth of July can be tough for people with Post-Traumatic Stress Disorder (PTSD). Fireworks, which are fun for many, can cause a lot of anxiety and bring up scary memories for those who have been through trauma.

Sound-Related Trauma Responses

When fireworks go off, they can make people with PTSD feel like they’re back in a scary situation. Their brain’s threat system goes into overdrive. This leads to strong feelings and physical reactions.

• Sudden loud sounds may trigger fight-or-flight responses
• Fireworks can activate deep-seated traumatic memories
• Anxiety levels can spike rapidly during unexpected noise events

Physiological Reactions to Sudden Noises

Fireworks release stress hormones like adrenaline and cortisol into the body. These chemicals can cause:

1. Increased heart rate
2. Rapid breathing
3. Muscle tension
4. Heightened state of alertness

Impact on Sleep and Daily Functioning

Fireworks don’t just stop causing anxiety when the celebration ends. Many people have trouble sleeping and feel on edge for days. These effects can mess with daily life and how they feel emotionally.

Managing Sensory Overload During Festivities

Fourth of July celebrations can be tough for those sensitive to loud noises and intense sensory experiences. It’s important to find ways to cope to keep your mental health in check. Learning how to handle sensory overload can make holiday experiences less stressful.

To create a supportive environment, you must plan and know your needs. People who are sensitive to sensory inputs can take steps to protect their emotional and mental well-being during celebrations.

Creating Safe Spaces

Creating a personal sanctuary is key when dealing with sensory challenges. Here are some tips for making safe spaces:

• Designate a quiet room in your home away from noise sources
• Prepare a comfort kit with noise-reducing accessories
• Communicate boundaries with friends and family
• Plan alternative celebration locations that offer controlled environments

Using Noise-Canceling Technologies

Modern technology has tools to help manage sensory overload during celebrations. High-quality noise-canceling headphones and earbuds can greatly reduce sound, making you feel more comfortable and safe.

Developing Coping Strategies

Effective coping strategies are vital for dealing with sensory challenges during festive events. Mindfulness, deep breathing, and grounding are practical ways to manage overwhelming situations.

• Practice meditation and relaxation techniques
• Use visual or tactile grounding methods
• Develop a personalized sensory management plan
• Seek professional guidance if needed

The Role of Support Systems and Family Understanding

Family support is key in handling mental health issues during Independence Day. Love and understanding from family can make a big difference. It turns a tough situation into a supportive one.

Creating a supportive network means talking openly about mental health. Veterans and those with PTSD might find some holiday activities hard. Sharing personal stories helps families come up with ways to support each other.

Professional Help and Treatment Options

Dealing with mental health issues during stressful times like holidays is tough. Getting help from experts is key. People feeling overwhelmed or dealing with trauma can find the right treatment for their needs.

Getting professional help gives you the tools to handle anxiety and tough emotions. A good treatment plan can turn hard times into chances for healing and growth.

Therapy Approaches

Trauma-focused therapies offer strong ways to deal with hard experiences. Some important therapies include:

• Eye Movement Desensitization and Reprocessing (EMDR)
• Cognitive Behavioral Therapy (CBT)
• Somatic Experiencing
• Exposure Therapy

Medication Management

Working with a healthcare provider can lead to a tailored medication plan. Treatments might help with:

• Anxiety reduction
• PTSD symptom management
• Sleep regulation
• Emotional stabilization

Crisis Resources

For quick help, there are crisis resources available:

• National Suicide Prevention Lifeline: 988
• Emergency number: 911
• Crisis Text Line: Text HOME to 741741
• Veterans Crisis Line: 1-800-273-8255
• Online counseling platforms

Seeking professional help is a brave step towards better mental health. Experts offer caring support through tough times.

Celebrating with Compassion: Making the Fourth of July Safer and More Inclusive for All

The Fourth of July is more than fireworks and fun. It can be tough for veterans and those with mental health issues. Knowing this helps make the holiday better for everyone.

It’s important to be kind and ready for the Fourth of July. By being understanding and proactive, we can celebrate safely and with care. Education and talking openly are key to understanding. The Fourth of July can be a time of true freedom. With support and care, it can be a joyous day for all.

When someone you care about faces emotional struggles, your support can make a difference. Understanding their experience is the first step toward meaningful help.

Emotional well-being profoundly impacts every aspect of life. Small gestures matter. A listening ear, a thoughtful check-in, or presence can uplift someone during tough times. This isn’t about having all the answers. It’s about showing up with patience and compassion.

We’ll walk through actionable ways to navigate this journey together. From communication tips to accessing professional resources, you’ll gain tools to empower your loved one and yourself. Let’s start building a stronger support system today.

Supporting Your Loved One

Building a strong support system starts with knowledge and empathy. Recognize that conditions like bipolar disorder require unique approaches. Data from national grant programs shows early action improves long-term wellness.

Setting the Stage for Effective Support

Mental illness often alters how people experience daily life. For instance, bipolar disorder involves intense emotional shifts that impact relationships. Learning these patterns helps you respond with patience rather than frustration.

Start conversations with openness, not assumptions. Research confirms that nonjudgmental listening strengthens trust. Pair personal observations with insights from care providers to create realistic strategies.

This guide will explore proven methods to navigate treatment options and daily care. You’ll discover tools to foster resilience together, from therapy techniques to community resources.

Understanding Mental Health Challenges

Emotional wellness shapes how we think, feel, and engage with the world. It’s rooted in three interconnected areas: cognitive clarity, emotional balance, and purposeful actions. When these elements align, people often thrive, but disruptions can ripple through every part of life.

Core Components of Emotional Wellness

Psychological balance involves managing stress, building resilience, and maintaining healthy relationships. Studies show that adults with strong social ties report better stress management. Physical factors like sleep and nutrition also play a role. For example, poor sleep quality can worsen emotional regulation within days.

Impact on Daily Life and Relationships

Struggles with wellness often show up in subtle ways. A person might withdraw from hobbies or struggle to focus at work. Relationships may feel strained due to mood swings or communication gaps. Data reveals that 1 in 3 couples cite emotional disconnection as a top concern when illness affects daily routines.

Recognizing these patterns helps families adapt. Minor adjustments, like creating calm spaces for conversation, can rebuild trust. Caregivers foster environments where healing becomes possible by addressing mind and body needs.

Recognizing Signs, Symptoms, and Conditions

Spotting shifts in behavior or mood can help you act early. Many conditions share overlapping symptoms, but understanding key differences improves responses. For example, sudden social withdrawal or extreme fatigue might signal deeper struggles needing attention.

Early Warning Signs and Behavioral Changes

Look for lasting changes in daily habits. A loved one might skip meals, avoid friends, or lose interest in hobbies they once enjoyed. Sleep disruptions, like insomnia or oversleeping, often appear first. Studies show most people with undiagnosed illness report sleep issues lasting weeks.

Other red flags include frequent irritability, unexplained physical pains, or trouble concentrating. Consider professional guidance if these behaviors disrupt work or relationships for over two weeks. Trust your instincts; early action often leads to better outcomes.

Comparing Common Disorders

Anxiety disorders often involve constant worry and physical tension. Depression may show as low energy or hopelessness lasting weeks. Bipolar disorder includes extreme mood swings between hyperactivity and despair.

For instance, someone with anxiety might cancel plans due to fear of judgment. A person with depression could struggle to get out of bed. Recognizing these patterns helps families tailor support while avoiding assumptions.

If symptoms interfere with daily life, connect with a licensed provider. Many clinics offer free screenings to clarify next steps. Your awareness today can pave the way for effective care tomorrow.

Treatment Options and Therapeutic Approaches

Effective care for psychological conditions combines proven methods with personalized strategies. Research shows that tailored plans improve recovery rates by half compared to one-size-fits-all approaches. Matching therapies to individual needs helps address unique symptoms and lifestyles.

Therapy, Medication, and Alternative Treatments

Talk therapy remains a cornerstone for many disorders. Cognitive behavioral therapy (CBT) helps reframe negative thought patterns, while dialectical behavior therapy (DBT) teaches emotional regulation skills. Medications like SSRIs or mood stabilizers often support these efforts. Mayo Clinic reports that most patients see improvement when combining both.

Alternative methods add valuable layers to traditional care. Mindfulness practices reduce anxiety symptoms. Yoga and art therapy foster mind-body connections, while nutritional adjustments can stabilize energy levels. These approaches work best alongside clinical guidance rather than as replacements.

Early intervention significantly boosts success rates. The American Psychiatric Association notes that a majority of people who start treatment within six months of symptom onset achieve lasting stability. Regular check-ins with providers ensure plans evolve as needs change, creating pathways for sustained wellness.

Navigating Professional Mental Health Services

Finding quality care for psychological needs can feel overwhelming, but knowing where to look simplifies the process. Government portals like SAMHSA’s treatment locator help families connect with local specialists within a week. Start by identifying providers who specialize in specific disorders, such as anxiety or bipolar conditions.

Finding the Right Provider and Services

Begin with online directories from trusted organizations. Filter by location, insurance acceptance, and treatment focus. Read reviews from other patients to gauge effectiveness. For example, a therapist with trauma-focused training might better address PTSD than general practitioners.

Ask primary care doctors for referrals. They often know specialists with proven success rates. Verify licenses through state databases to ensure qualifications. Many clinics offer free consultations to assess compatibility before committing.

Lifestyle Changes and Daily Support Techniques

Small daily habits can reshape wellness journeys. Studies show consistent routines improve emotional stability within weeks. Start with simple adjustments, like waking at the same time daily, to build predictability during recovery phases.

Building Blocks for Stability

Morning sunlight and hydration set a positive tone. A 10-minute walk boosts mood-regulating chemicals, while balanced meals stabilize energy crashes linked to certain illnesses. Track moods and triggers using apps like Bearable to spot patterns.

Limit exposure to substances that disrupt progress. For example, reduce caffeine if anxiety flares occur. To manage overwhelming symptoms, create “reset spaces” at home, quiet corners with calming music or art supplies.

Mindfulness practices anchor chaotic days. Try five-minute breathing exercises during work breaks. Pair these with weekly check-ins to celebrate small wins. Lasting change grows from sustainable steps, not overnight fixes.

Creating Stronger Families Through Consistent Care, Communication, and Compassion

Supporting someone through tough times is a team effort that transforms lives. Families who combine professional guidance with daily routines, like active listening or shared activities, build stronger bonds.

Every action matters. Simple habits, such as regular check-ins or creating calm spaces at home, foster stability. Adults play a key role in modeling resilience, while younger family members often mirror these positive behaviors.

Care isn’t a single act. It’s a continuous journey. Whether through therapy sessions or weekend walks, small steps create lasting change. Open communication strengthens relationships, helping everyone navigate life’s ups and downs together.

You’ve got this. By applying these strategies, you’re helping a loved one and nurturing a healthier family dynamic. Remember: Progress thrives where patience and understanding meet action.

Aging isn’t easy. From the physical effects to the mental toll, even the smallest of issues can pile up and create an overwhelming experience. In addition to all this, trying to get help can also be a frustrating and confusing process—in our current world of information overload, it can be hard to pick out what’s really important. And, as an older adult, you may have been brought up in a society that looked down on expressing your emotional struggles, treating it as a taboo subject.

Luckily, our societies have steadily become more aware and open about mental health and the impact it can have on your life. Through this, it’s become much more accepted to take care of your emotional wellbeing. As a result, there are thousands of resources, counseling opportunities, and studies on how emotional health ties into other areas of life—so many, in fact, that it can get overwhelming. In this article, we have gathered advice on when to start looking at therapy, how to find a well-fitting therapist, and the different kinds of therapy that you may encounter. This is in no way an exhaustive list, but our hope is that by collecting key bits of advice on these topics, it will make your path forward a bit clearer.

Why Emotional Health is Important

To start, it’s a good idea to understand why exactly you should be taking care of your emotional health. While it’s easy enough to see how taking care of your physical health improves your quality of life—through mobility retention, reduced risks of diseases, and more—it can be a bit harder to see the impacts of poor mental and emotional health, since unlike a broken bone or scraped knee, they often don’t have any outwardly visible signs. 

While the terms “mental health” and “emotional health” are used interchangeably, it’s also important to understand the distinctions between the two. “Mental health” refers to your health in terms of your emotional, social, and psychological state. It’s an umbrella term that also includes our second term, “emotional health,” which refers specifically to one’s ability to identify, manage, and express emotions. As an example, you can think of it in terms of how your mind might deal with the information of losing a job offer; your mental health determines how you will process this information overall, while your emotional health specifically determines how well you manage and express the sadness and other emotions that arise. In other words, your emotional health is one factor that influences your overall mental health. 

Since your emotional health is so closely related to your overall mental health, having poor emotional health can directly lead to the development of mental health conditions. According to the World Health Organization (WHO), a mental disorder is “characterized by a clinically significant disturbance in an individual’s cognition, emotional regulation, or behaviour,” meaning that improving your emotional health can, in some cases, help to prevent mental health conditions or alleviate some of their symptoms. This is very important for your quality of life, as most mental health conditions are quite difficult to live with, and should be avoided as much as possible. Having strong emotional health is also crucial in maintaining a positive sense of self-worth, as well as keeping good relationships with those around you—which, again, are both critical components of a happy and healthy life.

Building and Maintaining Strong Emotional Health

Now that you understand the importance of your emotional health, we’ll take a look at some strategies to build and maintain strong emotional health. To start, there are several things that you can do without any external help. As seen in the NIH’s Emotional Wellness Toolkit, these strategies can be broadly summarized into being mindful, getting enough sleep, strengthening social connection, building resilience, reducing stress, and coping with loss. 

The first three can reliably be achieved on your own. To become more mindful, for example, you can try meditating or doing a mindful form of exercise like yoga or tai chi. Getting enough sleep might mean making changes to your nighttime routine, investing in a comfortable pillow or mattress, and avoiding caffeine intake before bed. In the case of strengthening social connections, you might make an increased effort to get out and meet new people, or spend some more time hanging out with existing friends and loved ones. 

For the last three—building resilience, reducing stress, and coping with loss—it can be helpful to have someone there to guide you. Especially in instances where your stress or grief has become overwhelming, talking to a licensed professional like a therapist can make the process significantly less daunting. Depending on your concerns and needs, you may benefit more from one type of therapy than another, or have more success with a therapist specializing in one area of emotional wellbeing. 

Types of Therapy

So, what might going to therapy entail? Depending on the type of therapy, your therapist, and your reasons for going to therapy, your experience will vary. However, there are some general things that you can probably expect, based on the type of therapy you receive.

A commonly practiced form of therapy is Cognitive Behavioural Therapy, also known as CBT. As per Healthline, CBT focuses on taking “an active role alongside your therapist to change unhelpful patterns of thoughts and behavior.” In other words, the main goal of CBT is to work through the patterns of thought that can lead to negative emotions and behaviours, and to work on dismantling these patterns whilst learning positive coping mechanisms. As one of the most studied forms of therapy, this method is often used in the treatment of mental health conditions such as depression, bipolar disorder, anxiety, OCD, trauma disorders like PTSD, and substance misuse. However, the benefits of CBT are not limited to people with diagnosed mental health conditions; you can also benefit from this type of therapy if you’re struggling with things like grief, chronic pain, low self esteem, life transitions, insomnia, and general stress. Treatment itself involves lots of reflection on your negative thought patterns, goal setting, and engaging in positive activities. Over time, you’ll learn to dismantle overwhelming negative thoughts and lead yourself back towards more realistic neutral or positive thoughts. Your therapist may assign homework, such as journaling or practicing the process of restructuring negative thoughts. 

CBT also has several subtypes, one of which is Dialectical Behavioural Therapy (DBT). According to Healthline, this form of therapy was first developed to treat those with borderline personality disorder (BPD), but it is now also used to treat those with eating disorders, depression, and those who self-harm. In fact, according to one study, DBT is highly effective in treating depression in older adults when combined with the use of antidepressants. Like CBT, DBT is a form of talk therapy that aims to help you understand and regulate your thoughts. However, DBT places more emphasis on your emotional health and helps you to better manage your emotions; this is done through the four core skills of DBT, which are mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation. These skills are built across several sessions involving one-on-one talks with your therapist and skills training group sessions, in which you’ll learn about, practice, and talk through a particular skill. For those who find themselves regularly struggling with high degrees of emotional distress, DBT is a fantastic option. 

Another subtype of CBT is exposure therapy. While DBT is used for patients who struggle with emotional volatility, exposure therapy is commonly used for those with anxiety disorders, such as generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), phobias, and post-traumatic stress disorder (PTSD). This form of therapy works by exposing you to an object, situation, or idea that causes you anxiety while in a safe environment. This is usually done in a gradual way, to avoid throwing you “into the deep end” of your fear—instead, a therapist may first guide you through simply imagining a feared scenario, and then work up to confronting it in person in later sessions. By repeating this desensitization process over and over, you’ll gradually begin to unlearn the fear surrounding this stimulus and start noticing your ability to overcome it. Research has shown this to be a highly effective method for treating anxiety disorders, including in older adults; in a review of past studies, it was found that most older adults who received exposure therapy—in some cases, in combination with other forms of therapy—benefited highly from receiving treatment. This makes it a great option if you struggle with anxiety.

CBT and its subtypes are generally short-term treatment methods which take around 6 ~ 20 sessions, or roughly 2 ~ 5 months of weekly sessions. Of course, this can vary by person and situation, but these are the average lengths. Comparatively, other therapy forms like psychodynamic therapy can take much longer—the process of traditional psychoanalysis usually takes multiple years. Generally with this kind of treatment, you’ll stay with one therapist for the duration of treatment and work together to unpack everything from your childhood and past to any recurring dreams or fantasies that you presently have. This type of therapy operates on the belief that your past unconsciously influences and causes your current problems, and works to help you identify the root causes of present issues. Those who live with mental health conditions like depression, anxiety, PTSD, BPD, and persistent isolation / loneliness can often benefit from psychodynamic therapy.

It is important to note that a therapist will usually use a combination of several types of therapy, and will tailor their approach to each individual patient. If you go to therapy and find that one treatment works well, or find that something isn’t working for you, it’s very important that you communicate this to your therapist. Most therapists greatly appreciate feedback! And, if they create pushback or don’t take your input seriously, they’re likely not a good fit.

Finding a Therapist

Now, how do you find a therapist that is a good fit for you? First, it’s a good idea to start with the basics and get a feel for what you’re looking for in a therapist. Take some time to ask yourself questions and get a general idea of who your “ideal therapist” is. Would you want them to be a particular age, gender, or sexuality? Are you looking for a therapist who is from the same culture as you, or does that not really play a role in your decision? What areas—such as specific mental health conditions, grief and loss, body image, and more—would you like them to have experience in? If you have prior experience in therapy or have an idea of what methods would work best for you, it’s a good idea to add that to your list of criteria as well. Depending on what area you live in, your choices may be a bit limited, so it can help to rank your criteria from most to least important. 

Another important thing to consider is the cost. Therapy can be quite expensive, with the average price per session being $100 ~ $200. Because of this, it’s a good idea to explore your options in terms of insurance—which is often a headache, both for providers and for you as the patient. One strategy to make this process easier is to ask your insurance company directly which providers are covered under your insurance; this will save you the hassle of having to look through each option on your own. If your insurance doesn’t cover therapy, or you need to pay out of pocket for any other reason, local universities often offer sessions with their doctoral students at a reduced rate. As mentioned in The Guardian, these students are “very senior in their training, and (are) supervised every step of the way.” If your budget is a limiting factor, this is a great option.

Once you have a list of criteria that you’d like your therapist to meet, you can start your search. What options are there in your area? What about online, through video or audio calls? According to The Guardian’s interview with Dr. Marnie Shanbhag—the senior director of independent practice at the APA—you shouldn’t be afraid to google for things like “psychotherapists in my area” as a starting point. Therapists will often have introductory sections on their websites that outline their experience, as well as the forms of therapy that they practice. In some areas, you may be able to find online databases of therapists that allow you to easily filter by gender, type of therapy, specialization, cost, and more to narrow your search automatically. After filtering your results, you’ll hopefully be left with a few solid matches.

Things to Consider

After your initial search has (hopefully) given you a few options, it’s now time to see whether they’re truly the right fit for you. Most therapists will offer free consultations of 15 ~ 30 minutes, in which you can get to know them a little before deciding to start treatment. This is your time to ask any questions about their approach, experience, costs, or anything else that you may want to know more about. Pay attention also to how they make you feel, and what you like / dislike about their approach. 

You may not know straight away if you like a particular therapist, and that’s completely normal! Choosing a therapist should not be a rushed process. While your therapist won’t be able to magically tell you the exact path you should take to feel better, therapy should still feel comfortable, helpful, and supportive. After two, three, or even more sessions, if something doesn’t feel quite right, it’s perfectly fine to move on to someone else. Therapy is for your benefit, so you should always look for someone who you feel is truly helping you.

While you might have a busy social calendar, for many older adults they don’t get the opportunity to get out and about as much as they might have when they were younger. This might be because of illness, injury, mental health or any other number of things. Regardless of the reasoning behind an older adult’s tendency to spend more time at home, what it means is that there is often an added pressure for any outings they do go on to be extra special. This is of course a stress on the individual in question, but also on you, if you are the one planning this outing. 

Thankfully we’re here to help you out today with tips and tricks to make the perfect spring outing go off without a hitch. Even if you’re not someone who likes to do a lot of planning in your everyday life, this might be a good time to make an exception. Organization and scheduling can make a world of difference when you’re spending time with an older adult, and can help you feel prepared for any possibility. 

Have a Chat

Although you likely know your loved one well, it can still sometimes be easy to get caught up with our own ideas of what makes a nice outing, instead of considering that our loved one might prefer a different experience. That’s why it’s so important to have a chat with your loved one ahead of time to find out what kind of excursion they’d like to have. They might want to have a busy day of shopping and exploring the city, or they might prefer something much more lowkey like a walk in a local park followed by a quiet coffee. Don’t assume you know what they’d like. You can certainly suggest options based on their preferences, but don’t push something on them if they don’t appear interested, this is about making a positive memory for them, so focus on whatever they’d like to do the most. 

Check Timing

Nothing puts a damper on an outing like realizing the spot you wanted to go to isn’t open on the day you go to visit! Thankfully, company websites and Google makes it easier than ever to check the opening hours of museums, cafes, restaurants and anywhere else you might want to visit. Even if you are confident that where you’re going is open it’s always good to double check. It might be the odd time that cafe you like is closed for a staff meeting, or the zoo is closed for a wedding! You just never know. To play it safe you can call directly or check Instagram, which is where a lot of companies will post about special exceptions to their regular hours. 

You’ll also want to check out the schedule for public transit if that’s the way you’re going to be getting around. You don’t want to end up waiting for 30 minutes at a stop, or discover that the bus you were going to take doesn’t run on Sundays! This kind of planning might seem tedious, but it only takes a few minutes and will help to make your outing a success. 

Check the Weather

Of course there’s no way to fully predict the weather, but generally weather stations do have a pretty good idea! While April and May are gorgeous months in some states, in others it can really fluctuate, and a spring snowstorm might very well be on the table. While you might be used to unexpected weather, it’s important to take the predictions into consideration when planning your day. Your loved one might not be as comfortable going out in rain or snow, and if you’re planning on spending time outside then you’ll want to make sure you have all the appropriate gear to keep you safe, comfortable and warm. Check out PCMag for a list of some of the most reliable weather apps.

Plan Breaks

While your loved one might be eager to have a jam packed day, it’s also very likely that they are going to need time to recharge between activities, so it’s important to not only plan strategic breaks, but also be sure to check in and be flexible enough to take breaks whenever needed. Here’s a few things to think about when planning breaks:

• Build them into your schedule. A break doesn’t have to look like a break, because some people might be resistant to the idea of needing a break. Insead make time to grab a coffee or a treat where you can sit down and relax, or build a meal right into your day. 
• Pack snacks and water. Even if you’ve put aside time to eat, you never know when blood sugar might run low. To ward off drops in energy be sure to bring a bag with granola bars, fruit or other snacks, along with a couple of bottles of water. Family Food on the Table offers up some other great on-the-go snack ideas. 
• Be aware of seating. Call locations ahead of time to find out how much seating is available. Some museums and attractions have lots of benches or chairs, but others might have little or even none at all. It’s good to know in advance so you can decide whether or not that venue is right for you and your loved one. 
• Be ready to call it. Gentle explain to your loved one that the day can end whenever they want. If something is missed it can be visited another day. It’s not worth continuing if something is too exhausting. Always better to enjoy whatever their energy allows. 

Breaks will help you and your loved one recharge, so it’s very important you scatter lots throughout the day. It’s amazing what a few bites of a granola bar and a sip of water can do! 

Have a Backup Plan

Even the best laid plans can go awry – that’s why it’s a good idea to have a backup! Just as someone planning an outdoor wedding likely has a backup venue indoors, or at the very least a really good tent, it’s always a good idea to have a few backup options up your sleeve just in case one of your plans falls through. And, even if everything is running smoothly, your loved one might have a change of heart. This could be especially true if they’re suffering from something like anxiety and might find it challenging to be in social situations. Even if you don’t end up using a backup plan, it’ll show your loved one how much you care about them having an enjoyable experience, and it’ll take a little bit of the stress off of you because you’ll know that no matter what you’ll be able to have a great day.

Pack the Essentials

Along with snacks and water, it’s important to pack anything else that your loved one might need throughout the day. This includes sunscreen, extra layers, medication, a first aid kit, emergency contact info, a backup phone charger and anything your loved one might require for any medical devices that they’ll be bringing with them. It’s also a good idea to make sure that they have a copy of your number and emergency contacts in the unlikely situation that the two of you are separated. 

Double Check Dietary Needs

While it’s very likely that you’re already aware of your loved one’s dietary needs, it’s always a good idea to check in prior to your outing to make sure you’re remembering any specific dietary needs or allergies and what kind of accommodations need to be made for them. Someone who’s diabetic or dealing with high blood pressure or cholesterol will likely require a specific kind of meal, while someone with celiac disease or a severe allergy might not be able to eat at restaurants that serve their allergen. Remember, this is about your loved one, so even if this means that you’re eating at a restaurant that’s not your favorite, it’s important to prioritize their needs. They’ll appreciate you finding a spot that’s safe and delicious so that they can enjoy their meal without worrying about their health. If you’re unsure about the policies and procedures at a restaurant it’s always a good idea to call in advance to see if they have good options for your loved one. 

Think About Energy

If you’re planning an all day or afternoon outing you’ll want to plan for the inevitable energy drop. That’s why it’s a good idea to plan the more labor intensive activity, such as a walk, a visit to a museum right after a meal and earlier in the day, so after breakfast or lunch. Then you can finish up with a meal which gives your loved one time to relax and recharge. Of course, breaks will also help boost energy, but you still don’t want to plan a slow morning followed by something that requires a lot of energy, as it’s very likely that the energy will dip later in the day. 

Check Local Events

Your loved one might have a specific idea for an outing in mind, but they also might simply tell you what they like, or ask you to surprise them completely. So, for inspiration, you can check out what events are running in the newspaper, a local magazine, or even search “events in my area” online and input the dates you’re looking for. There are often local markets, concerts and craft fairs that are only around for a couple of days, and visiting one can be a lovely way to pass an afternoon. 

You can also contact your local seniors’ center to find out what activities are happening there, or see if they have a bulletin board where community members post flyers advertising special events. 

Don’t Let Money Stop You

If you’re tight on cash but want your loved one to have an enjoyable experience, don’t fear! There are so many ways to have a great day without spending a lot of money. Here are some ideas:

• Arts and crafts. Go to the dollar store and pick up a few affordable items like markers, stickers and paper and have a craft day! You can find out what sort of crafts your loved one would most like to do beforehand and then make sure that you stick within a certain spending limit. 
• Make your own pizzas. If going out is not an option, why not make your meal fun by doing something like setting up a pizza station? Yes, you’ll still have to spend a little on food, but not nearly as much as you would going out to a restaurant. You can make dough at home, or even do individual pizzas on naan or pita. Set up sauce, cheese, pepperoni and a few veggies and let your loved one choose their own toppings! This could also be done with something like pasta, sandwiches, ice cream sundaes, and salads. 
• Movie night. Going out to the movies is expensive, but it’s a lot more affordable, and comfortable, at home! Bring out the foot rests and blankets, pop some popcorn, grab some candy and choose a movie to watch together. You can even set up a little concession stand and make pretend tickets! This is a fun way to watch a movie that’s also a lot more relaxed. You can pause to use the washroom or grab another popcorn whenever you want! If you don’t have a streaming service, get in touch with your local library, they often rent movies or sometimes even have some available to stream online. 
• At-home workout class. YouTube is filled with fun and energetic workout classes that you can do from the comfort of home. Choose something fun like zumba or a dance workout and reward the effort by finishing off with a homemade smoothie. You can also make homemade gatorade by putting a pinch of salt and sugar in water with a dash of lemon or lime. Make sure to taste it first to make sure you’ve got the balance right! 

With all of the tips above it should be a breeze to plan the perfect spring outing with your loved one. Once everything is in motion, try not to stress too much. Yes, you might want everything to be perfect, but there’s a good chance that what is most important to your loved one is quality time with you, so don’t forget to be present. Instead of thinking about what’s happening next be sure to sit with them, make eye contact and listen. Don’t push them to do too much if they’re tired, and be sure to make it known that spending time with them is what is most important to you as well. Here’s to a wonderful adventure and a brand new season!

Socialization is crucial for human development and survival. We never would have gotten to this point in civilization unless we had had other community members to rely upon. And, yes, it’s true that we can technically go for long periods without interacting with other humans. We can order food, clothing and houseware online. We can request that ride-share drivers to stay silent on rides, and ask that deliveries be left at the door so that we never have to meet with someone face to face. However, going too long without interacting with other people can have serious impacts on our health, and unfortunately, older adults are often much more isolated than other members of society. 

There are many reasons why older members of society might end up more isolated than others. Some might be dealing with a chronic illness or injury that might make it difficult or painful to get out of the house. Others might be dealing with a smaller social group due to a recent move or because many of their peers have passed away. Others might be dealing with mental health issues such as anxiety, depression or cognitive decline that has made them nervous or embarrassed about going out in public. 

Regardless of the reasoning behind it, loneliness can be dangerous for those who stay isolated from others for too long. It can worsen or lead to the development of serious mental health conditions. And, as the National Institute on Health tells us, loneliness is also known to be connected to many other devastating health conditions, such as high blood pressure, obesity and heart disease. 

Because of the very real consequences of isolation and loneliness, it’s very important that older adults do everything they can to make sure they prioritize socialization and human connection. However, when someone is already feeling lonely and withdrawn it can sometimes be difficult to find the motivation to put yourself there. So, that’s where adult children can come to the rescue. Not only can you make sure to regularly engage with your parents so that they are getting social connection engagement through their interactions with you, but there are many different ways that you can help your parents increase social interactions, and what better time to start than right now? Read on to find out how. 

Physical Activity

Not only is socialization important for older adults, but so is exercise, so why not kill two birds with one stone? Physical activity is a great way for older adults to connect with one another, and for those who are nervous about building new friendships, the focus that the exercise provides can help take some of the stress off of finding things to talk about. You don’t need to worry about awkward pauses if you’re trying to figure out how to do that tricky new move in aquafit! 

There are countless different kinds of exercise to choose from, so it’s best to discuss with your parents what their preferences are. They might want to explore something they’ve done before or try out something completely new! Here are a few options:

• Pickleball. Pickleball has been around since the 1960s, but has surged in popularity in recent years. You can play with two people or four, and the light equipment and small court size make it especially popular with older adults. You can plan a game with friends or reach out to a local club to find other players and even private instruction if you’ve never played the game before. Pickleball is popular all over the United States, but sees the most players in Florida, which hosts the US Open Pickleball Championships. 
• Aquafit. Aquafit is suitable for all ages, but is a particularly good choice for older adults, as outlined by APT. This is because it is a low impact form of exercise that can help increase cardio fitness, balance and mobility while remaining easy on the joints. While swimming is also a good form of exercise, aquafit is extra beneficial because of the social component. It’s a great activity to do with friends, and even if you go alone you are likely to build connections with other regulars. No cup of coffee tastes quite as good as the one after a workout in the water!
• Tai Chi. Tai chi is an ancient martial art from China, and is a series of slow, flowing movements that require steady focus and breathing. It is both a workout and a meditative practice and can help reduce stress and anxiety. While you won’t talk during the actual practice, just like aquafit tai chi is a great opportunity to meet others at the same place each week while also receiving the benefits of exercise. 
• Golf. Joining a golf club is a great way for an older adult to stay active and build community. Golf is a good workout without being overly strenuous, and most golf clubs offer memberships that give you access to their restaurants and special events. Joining a club can be a great way for older adults to socialize and stay active at the same time. 

Centers for Older Adults

Most communities have dedicated recreation centers that are specifically designed for the needs of older adults. They might offer counseling services, advisers on how to access special benefits, but the main focus of these centers is providing opportunities for older adults to get together and socialize while doing activities they enjoy. Some activities that might be on their schedule are:

• Bingo nights
• Cribbage
• Arts and crafts
• Conversation nights
• Movie nights
• Board games
• Fitness classes

While your parents might be resistant to the idea of a place that is specifically geared towards people of a certain age, these centers can be incredibly beneficial. See if you can get your parents to agree to simply check one out. There doesn’t have to be any kind of commitment made, but why not swing by to check in a drop-in program? It’s a good opportunity to see what it’s all about and whether or not your local center provides programming that they might be interested in. 

When looking for a center you should search for senior centers or centers for older adults in your area. You might also check in at your local recreation center to see if they offer any programming that might be a good fit for your parents. 

Join a Class

Is there something your parents have always wanted to learn but they never had the time to do it before they retired? Well, what better time than now to expand their knowledge? This is a great time in their life to explore a hobby or a build a new skill. And why stop at one class? Some older adults might decide to enroll full time at a college or university, or complete their high school education if they weren’t able to do that when they were younger. 

Learning provides feelings of satisfaction and fulfillment, but it is also good for our brains. Harvard Health tells us that learning and working on a new skill can help with memory recall, problem solving and concentration, and there’s even some research that suggests that constantly learning to help prevent dementia from developing. 

But alongside all of the wonderful benefits listed above, seeking out an education is another great way to increase one’s socialization. And, seeking out new skills or a degree is also a great way to connect with people of all different ages. While it’s always important to connect with peers who have had the same life experiences as you, it’s just as important to learn and grow with people who come from different backgrounds and who are at a very different stage of life. These connections can be exciting and rejuvenating – plus think of all the wisdom that can be shared between people who are in completely different chapters of life? 

To help your parents find a good fit you should chat with them about their interests and then search out schools that offer courses in those areas. There might even be opportunities to audit classes or do an introductory session to find out if it’s something they want to continue to pursue. 

Volunteer

Volunteering is an excellent way for older adults to stay connected with others. And, just like taking a class, volunteering can help connect people of all different ages and backgrounds. 

Some retirees struggle to find purpose once they are no longer working, but are not necessarily interested in finding a job that is going to tie them down with a set schedule. Volunteering allows a lot more flexibility in one’s life, while also giving the opportunity to support a cause that’s important. 

There are countless ways to get involved with volunteering, it all depends on what your parents hope to get out of it. Here are a few different places you might think about suggesting to your parents.

• Food banks. Food banks are often in need of volunteers to help collect and sort donations, and to help plate food during meals and do general cleanup. It’s a great way to give back to the community and build connections with others who are passionate about helping those in need of support. 
• Animal shelters. Animal shelters in your area might need someone to help walk dogs or spend time with animals inside of the shelter. Depending on your parents’ situation they might even be good candidates for foster parents to animals, which they would then take to foster events in the hopes of finding a good family. 
• Art Festivals. Most film and theatre festivals would never be able to function without the support of hundreds of volunteers. Not only is volunteering at an arts festival or organization a great way to meet others, but it will also give you parents the chance to engage with something they love by scoring free tickets to concerts and shows. 

Of course the above list is by no means exhaustive. If there is something your parents are interested in then there’s a good chance they can get involved with it through volunteering. Most organizations are more than happy to have someone volunteer their time in exchange for some kind of benefit to the volunteer. 

Build a Social Calendar

Sometimes all your parents might need to become more social is a little bit of planning! They might be longing for connection but feel overwhelmed at the thought of setting up a phone call or what to prepare for dinner if someone were to come over. So, you can help take away some of that stress by helping them to plan events that they’re excited about. This might look like showing them how to use video chat so that they can have a weekly call with their grandkids, or showing them how to make a simple meal so that they can have their neighbor over for dinner. Planning regular social events not only keeps older adults engaged but also gives them something to look forward to each week, and anticipation is good for one’s health. 

And make sure that you’re a big part of your parents’ social calendar. If you’re reading this article it’s clear that you care deeply about your parents, and seeing you is an important part of their socialization. Plan a weekly outing with them, or offer to drive them to some of their classes or volunteering events. Remember, socialization is important for anyone of any age, so seeing your parents is just as good for you as it is for them. 

Logistical Support

Some older adults desperately want to connect with others, but the logistics are getting in the way – this is where you come in! Help your parents connect with others by setting up their devices and writing down simple instructions for how to access email, calls, text messages and video platforms. You might also look into getting new devices that are easier to navigate, as well as changing settings to allow for easier use – this might look like enlarging fonts or setting up notifications. PC Mag even has a list of phones that are good choices for older adults. 

Something else that many older adults struggle with is transportation, especially if they have recently given up their license or simply aren’t comfortable being on the road all the time. So take the time to help them get around on public transit or how to call a taxi or arrange for another form of transit. You might even check if there is accessible transit for older adults that serves your area! 

It will likely take time for your parents to change their habits, so be patient as they build up their socialization muscles. With support from you there is no reason why they shouldn’t have vibrant and exciting social lives, and leave isolation far in the past. 

It can be difficult to come to the realization that your parents need help. As a child you likely saw your parents as superheroes, capable of tackling anything they came up against. But while your parents might act like superheroes, they are still mortal, which means they may need some help as they age. 

While many people might feel uncomfortable talking about the need for care, it’s a very normal part of aging. In fact, accepting help can help make the quality of life for your parents better, and give them the opportunity to give their attention to what matters most to them, instead of being bogged down with the stress of tasks that are no longer manageable for them.

But how do you know when the time is right to get help? You don’t want to push the subject when it’s not needed, but you also shouldn’t wait until a situation has gotten out of control to finally seek help. In a perfect world you’re already having regular conversations with your parents about their health and you have a robust care plan in place…But, just in case you don’t (which, let’s be honest, is probably the case for most people), let’s talk about five questions to ask you or your parents to figure out if it’s time to look for professional care. 

1.Can You Give Them the Support They Need?

Many adult children end up caring for their parents in some way as they age. This might range from coming over to help set up their TV all the way to being a full time caregiver. Of course, for many others that help falls somewhere in the middle, maybe running errands or taking care of some housework. However, when you notice that your parents seem to be requiring a more intensive level of care it’s important to ask yourself whether or not you are capable of providing it to them. 

Now it’s very important to think about what you are able to provide, not what you wish you could provide or what you wish you wanted to provide. You might wish you had more time to spend with them, or more money to spend on them. You might even wish that you wanted to be a full time caregiver but know deep in your heart that doing so would make you resentful and burnt out. Knowing those things doesn’t make you a bad person, it makes you someone who is going to be able to make the best choice for your parents’ care and for your own relationship. 

Even if you genuinely want to provide more intensive care for your parents, your current life simply might not allow you to be able to provide that care in the way that they need. Your job, children or other commitments might make that impossible, or financial constraints might make it too difficult to justify the amount of time that caring for them would occupy in your life. 

Of course it’s important to be involved in your parents’ lives, but you need to figure out exactly what you are capable of providing to them in this moment, and if their needs are greater than what you can give then it’s time to seek out professional help. Remember, getting your parents’ help is about improving their quality of life. And, if getting help takes stress away from you then it’s giving both you and your parents the chance to simply spend time together, away from any looming obligations. Too often, adult children take on the role of caregiver and quickly end up burnt out. By being honest with yourself you are making the best choice for everyone’s health. 

2.Has Their Cognitive Function Changed?

Have you had suspicions about your parents’ cognitive health that you haven’t fully investigated? Or perhaps one of your parents has been officially diagnosed with a condition such as dementia or Alzheimer’s, and you’re really started to see symptoms manifest in a way that is making it difficult for them to continue on with their daily routine. 

While every kind of illness or injury comes with its own unique struggles, cognitive decline can be one of the most challenging conditions for families to deal with. It can be devastating for children and other loved ones to feel like the person they love and know is slipping away from them. And, for the older adult who’s dealing with the decline it’s a constant roller coaster of confusion, anger, sadness and many other emotions. Because, while steps can be taken to make someone with cognitive decline more comfortable, it’s not a reversible or curable condition. Except in the rare circumstances where medication or an injury is causing a temporary cognitive condition, most people are going to continue to deteriorate. 

Of course, if your parent is forgetting an occasional name or misplacing the remote control this doesn’t mean you need to rush into home care. It’s normal for everyone to forget a detail or get confused about something every now and then. And, even if someone is still in good cognitive health, having memory issues is a natural part of aging that will happen with everyone to varying degrees. But, a condition like Alzheimer’s does eventually require a high level of care, so it’s important to look out for signs of a more serious condition, such as:

• Frequently forgetting names and words
• Forgetting how to do tasks they’ve done countless times before
• Getting lost in an area that should be familiar to them
• Leaving the stove on
• Loss of confidence
• Asking the same question over and over, or constantly retelling the same stories

If you are noticing any of the above signs then it’s important to get your parent to a doctor so that they can be evaluated. It’s very likely that they are in need of some support in their home.

3.Are There Cleanliness Issues?

Another question to ask yourself is whether or not you’ve noticed that your parent or parents are struggling with maintaining themselves or their living space. 

It’s very common for cleanliness or personal hygiene to become more difficult as a person ages. The reasons for this can be wide ranging and complex. Let’s talk about what might be going on with cleaning and aging. 

Physical Limitations

Very often, older adults might be dealing with an injury or chronic condition, such as arthritis, that makes certain tasks, such as vacuuming or scrubbing particularly painful and difficult. This might mean that a task such as cleaning a bathroom, which used to take 30 minutes, is now a long arduous activity that some individuals eventually start neglecting as it becomes too difficult to maintain. 

Many older adults might also find that their home is simply too big for them and the process of cleaning and maintaining their yard and garden is too overwhelming.

Mental Health

Mental health conditions such as depression and anxiety can often cause individuals to withdraw from social activities and develop apathy towards their daily routines. The thought of cleaning or bathing might make them so distressed or feel so numb that they avoid those activities completely. 

Similarly to the question about cognitive function, you shouldn’t rush to conclusions about your parents if you notice that there are dishes sitting in the sink occasionally, or if you see a stain on their shirt. However, there is cause for concern if you notice the following:

• Constant mess and clutter. The kind of clutter where your parent is at risk of tripping, or a mess that could cause health issues like mold or that might attract pests. 
• Your parent seems to have gone so long without washing that they are beginning to emit an odor
• Your parent seems to constantly be getting sick, particularly with digestive issues
• Your parent always has dirty hair and fingernails
• The house has maintenance needs that are being neglected to the point of being dangerous, such as wobbly railings or leaks that haven’t been addressed

Depending on the needs of your parent professional help might just look like getting them a housekeeper or someone to do a bit of yard work and basic house repair. Professional care can take many forms, and having someone come in to help with cleaning might be just what your parent needs to live a more comfortable and happy life. 

4.Are Your Parents Safe?

This is a question to ask alongside any of the other questions on this list, but it’s important enough that it warrants its own entry. Your parents might be resistant to the idea of getting help, but at the end of the day what is most important is that they are safe. So, if you can’t answer yes to this question then it’s almost a no-brainer that the time has come for professional help.

Aging Wisely has brought up some excellent questions to ask in relation to safety, which we’ll talk about along with some other important points to consider. 

• Are there guns in the house? Of course that’s not an issue if your parents are of sound mind and the guns are stored securely, but if they are dealing with a lot of confusion or poor mental health then easy access to guns might be of some concern. 
• Can your parents handle an emergency? Your parents might be fine making their way through a regular day, but in the case of an emergency like an extended power outage or a flood, do you feel confident that they would be able to navigate their way through that situation unscathed? 
• How is their mental health? Many older adults already struggle with isolation, and, if that’s combined with poor mental health the combination could have serious consequences. 
• Are my parents capable of completing risky tasks? Does your dad insist on climbing onto the roof to clean the gutters, or does your mom teeter precariously on chairs to reach the top of the window sills? While this might have been scary even in your youth, with limited mobility those tasks might now be downright dangerous. 

Every situation is going to be unique, so only you can know whether or not a certain activity is going to be a danger to your parents. But keeping your parents away from harm is one of the major reasons why you are likely thinking about seeking out professional help. So, ask yourself this question, and if you come to the realization that they are not safe then it’s time to sit down for a serious conversation about next steps.

5.Are Your Parents Dealing with A Serious Medical Issue?

Last, but not least, you should ask if your parent is dealing with a serious medical issue. And, in addition, whether or not the medical issue in question has become too difficult to handle on their own. 

Many older adults might deal with some kind of condition, or even several, as they age. This is often a common part of growing older, and many conditions are easily manageable with appropriate care and attention. However, some conditions may eventually grow too difficult to manage, or your parent might not be open to dealing with their condition in the way they’re supposed to, which means an initially small issue has now grown into something much more concerning. 

For example, over 70% of adults in the US who are over the age of 60 experience high blood pressure, also known as hypertension. Hypertension is often manageable with lifestyle changes, medication or a mixture of both. However, left untreated, or if treatment is mismanaged, hypertension, as outlined by the Mayo Clinic, can lead to stroke, heart attacks, heart failure, blindness, sexual issues, and many many more risks.

The above would be the risks associated with someone who is not able to appropriately manage their condition, but even if your parent is doing everything they can to control their medical condition, it may have become too much for them to handle on their own. If they have extreme mobility limitations then they may need help with feeding, bathing or using the bathroom, which is likely not something you’ll be able to commit to unless you are willing and capable of becoming their full-time caregiver. 

Bringing in professional care will ensure your parent is getting the attention their medical condition requires, which means you can focus on quality time spent together. 

These questions should help empower you to make the best decision for you and your loved one. It can be difficult to make the decision to seek out care, but just remember that you are doing it in the best interest of your parent, and it’s about giving them the best quality of life imaginable. If you are unsure of where to start when it comes to seeking out care, you might consider talking to someone at a local center for older adults, or by checking out the National Institute on Aging for further advice.

Spring is a joyful time for many. Flowers bloom, the sun shines, and this time of the year is when a lot of people start looking forward to their plans for summer vacations. 

However, for many older adults, spring can also bring in a wave of sickness. For some, this might be due to environmental allergies as pollen and dust swirls around the city. For others, coming out of winter hibernation can also mean exposure to illnesses that might have been avoided during the colder months when they were spending more of their time indoors or with smaller groups of people. While of course it’s important to get outside and to socialize, it’s also important to stay as healthy as possible, especially as you get older and your immune system becomes a bit more vulnerable. So, read on to find out the 7 spring wellness tips that can help keep older adults happy and healthy all season long. 

1.Allergy Prevention and Preparation

To begin, let’s talk about one of the major downers of spring: allergies. Seasonal allergies are often at their worst during the spring, when pollen is most prevalent. At their worst, allergies can feel like a nasty cold, and you might experience itchy eyes, a sore throat, and constant sneezing. While everyone else might be eager to get outside, you might want to hide under the covers until June begins. However, while allergies are certainly frustrating, there are some steps you can take to make them a little bit more bearable. Let’s split them up into three categories. 

Inside

One of the best things you can do for allergies is to keep your house clean. Many seasonal allergy sufferers might also deal with dust allergies, and, even if you don’t, minimizing dust will also likely be taking care of allergens you might have tracked into your own home. So, dust and vacuum regularly, and be sure to frequently wash your bedding. This includes your pillow cases and your pillows, which are a magnet for dust mites. When dusting you might want to consider wearing a mask to prevent yourself from inhaling dust that you brush up off of surfaces.

If you have spent a lot of time outside, especially in a park or garden, or if it’s been windy, be sure to change and wash your clothes once you get inside. This will minimize the chance of transferring allergens to your home surfaces. Also remember to remove your outdoor shoes when you come inside. You can always switch to slippers or a designated pair of indoor shoes if you don’t like wearing bare feet. 

Something else to consider is purchasing a HEPA air purifier to keep inside your home. Buyer’s Guide offers a list of reputable air purifiers that can help clear the air of allergens and are suitable for a variety of room sizes. Air purifiers are particularly useful to keep in your bedroom to use while you’re sleeping. 

Outside

If you deal with seasonal allergies then one of the worst times to go outside is when it’s windy, as pollen and dust will be swirling around the air and you will be exposed to a lot more than if it were a calm day. So, if possible, try to avoid going outside during windy days. If you can’t, wearing a mask can help prevent some of the allergens from irritating your nose. 

If possible, try to leave any gardening and lawn mowing to someone else. Of course this might not always be possible, but if you can pay to have these tasks done, or you and your spouse can swap chores, then this can also help alleviate the stress of allergies.

While it’s always nice to have sheets and clothes that smell like fresh air, hanging clothes to dry outside might not be the wisest choices in the spring. Instead, try hanging them inside or drying them on an economical cycle to avoid having allergens come in on your clothes and sheets. 

Other Options

To find other strategies to target allergies you should speak to your doctor. They might suggest taking over the counter allergy medication, doing a daily sinus rinse, or you might even be a good candidate for desensitization therapy. While many allergy treatments are available over the counter it’s always a good idea to consult with a medical professional to find out what the best fit is for you. Check out Mayo Clinic for more tips.

2.Don’t Overschedule

While you might be understandably excited about the nicer weather and be eager to get out there and socialize again, you don’t want to overextend yourself. 

If you have been laying low inside for most of the winter, then your mind and body is going to take a little bit of time to adjust to a busier schedule. Even if everything you schedule is enjoyable, being busy can add stress to your body, and it could have an impact on your sleep and mental health. 

So, instead of filling up your social calendar all at once, start small. Make a few commitments each week, and try to make sure you’re still allowing lots of time to rest and keep up with other healthy habits. And, most important, be sure to fill your schedule with activities you enjoy. Life is too short to spend time with people you don’t like or doing things you don’t enjoy. This is your retirement – it’s for you to enjoy! 

3.Check Physical and Mental Health

Even if you don’t have allergies, the spring is a great time to pay a visit to your doctor for a check up. Even if you feel good it’s always good to go for a check up to make sure everything is operating as it should. 

And don’t forget that your mental health is just as important as your physical health. There are countless options for support on your mental health, whether that’s dealing with anxiety, grief, or simply wanting to find better ways to investigate your feelings and express yourself. Sometimes just having someone to talk to each week can make a huge positive impact on your mood. 

Total Life has a large collection of therapists and counselors who specifically work with older adults and the unique situations they face. Sessions are conducted over the phone or through video chat, so you can do them right from the comfort of your own home. 

If you do notice something you want to address with a therapist or a doctor it’s always a good idea to jot it down. Sometimes we might experience something that bothers us, but we might forget about it on a different day when we actually have our appointment. It’s helpful to have a note to remind you in case it’s something you still want to bring up. And, if not? It’s all good – at least you won’t leave the appointment worrying that you forgot something.

4.Stay On Top of Hygiene 

Sometimes health and happiness is as simple as a little sanitation! You might be surprised at how quickly health can change because of a dirty house, or lack of personal hygiene. At home, dust, mold and bacteria can build up, exposing you to allergens or illness. If you’re not keeping yourself clean then it might be your own hands, clothes or hair that is making you sick due to contact with allergens or contaminated surfaces. This might sound complicated or scary, but it’s not! Let’s break it down into a simple to follow list. 

• Wash hands frequently, especially after using the bathroom, before or after eating or cooking, after shaking hands, blowing your nose, coughing, and whenever you get back home from somewhere.
• Clean and dust surfaces frequently. 
• Frequently wash clothes and sheets and dry them inside
• Wash the bathroom regularly, and be sure to close your toilet lid when flushing.

Some older adults might struggle with maintaining some of the above habits. If so, a cleaner or part time personal support worker might be a good way to help you stay on track with your hygiene goals.

5.Get Outside, Stay Sun Safe

If allergies don’t bother you (or if it’s not too windy), then getting outside is a great way to boost your mood and improve your health. There’s a lot of science that backs up how important nature is for our physical and mental health. Walking outside can help with focus, mental clarity and helps us get in our exercise! UC Davis also tells us how getting outside can help lower anxiety and help us sleep better! Sun exposure provides us with vitamin D, which is important in helping us regulate our sleep schedules. Exposure to daylight early in the day can also help our bodies get onto a healthy sleep/wake cycle, so that you might be more likely to fall asleep at night instead of tossing and turning. 

However, while getting outside is certainly important, you do want to make sure you’re protecting yourself appropriately from the sun. Direct exposure to the sun can cause damage to your skin, eyes and immune system, and in some cases even lead to serious conditions like skin cancer. 

To give yourself the best chance of protecting against damage make sure to apply an SPF of at least 30 to all exposed skin, as suggested by Johns Hopkins, and to reapply every 2 hours or after swimming or extreme sweating. It’s also a good idea to wear hats, sunglasses and sun protective clothing. The sun is at its most powerful between 10-4, so be sure to seek out a lot of shade during this time and stay hydrated! That way you can get the benefits of the outdoors without putting yourself at too much risk. 

6.Diet, Exercise, Sleep

While all of the above tips are important, don’t forget that the basis of your health is dependent on you maintaining overall healthy habits. That means eating a nutritious diet, getting enough sleep and getting regular exercise. Let’s review what that looks like. 

Diet

You should aim to eat a diet that includes lots of vegetables, limited red meat and lots of whole grains, healthy fats like avocado and olive oil, and legumes. Try adding a vegetable to every meal, and opt for fruit and greek yogurt for dessert. Cut down on sugary drinks and instead focus on drinking lots of water and herbal tea. Try not to eat too close to bedtime, and save fried or super fatty foods to an occasional splurge. 

Exercise

The American Medical Association tells us that we should get a minimum of 150 minutes of moderate activity each week, although ideally individuals would do a mix of moderate and vigorous activity. However, adding in any activity, especially if you’re not already particularly active, is beneficial to one’s health. Consider adding in a daily walk around the neighborhood, going for a swim at your local recreation center, or checking out a spin class. And don’t feel like you need to complete all your activity at once. You can take a 30 minute walk, or 3 10 minute walks – it’ll all shake out the same.

Sleep

You should aim for 7-9 hours of sleep each night. Try to keep your room cool, dark and quiet, and avoid screens for an hour before bed. Wash your sheets frequently and try using an eye mask, ear plugs or a sound machine to see if any of them can help give you more shut eye. 

Eating too close to bed isn’t a good idea, but if you’re hungry try just having a light snack like toast or a glass of warm milk with honey.

7.Spring Clean

A great final tip to help you feel your best this spring season, is to participate in some spring cleaning! Cleaning out your house and tackling those annoying tasks like washing rugs or bed covers can help you feel relaxed and refreshed. Plus, there’s actually research behind how a clutter free space can help lower stress and make you feel more relaxed. 

Make a list of what you’d like to get done at your house to help you feel your best, but don’t go overboard. You want this to be an activity that makes you feel good, not exhausts you! Stay small and specific, and don’t be afraid to rope in help if you need it! Ask friends and family members, or maybe even bring in a professional cleaner. It’s easy to feel happy when your house is clean!

Of course, there’s no magic cure all to make sure someone stays healthy, but it’s always good to take whatever steps you can to keep your health and happiness in check. If you do happen to fall ill during the spring, focus on rest, hydration and be sure to check in with your medical provider. With any luck you will be back to your regular self in no time and can use the above tips to enjoy this wonderful and exciting season.

Seasonal depression, also known as seasonal affective disorder, affects around 5% of US citizens every year. And, while 5% might not seem like a look when you are just looking at the percentage, when you put that into numbers that’s more than 17 million people! Of course, depression of any kind is a serious matter, but for older adults who might already be facing mental health issues and feelings of isolation, it can hit even harder. So, that’s why it’s so important for you to be able to understand and recognize the signs of seasonal depression in your parents so that you can get them the help they need. But, before we get to how you can address the symptoms of this condition, let’s make sure you fully understand which signs to look out for. 

Although some people get seasonal depression in the summer, it’s much more common in the fall and winter. While there’s no firm cause behind this, there are some solid theories. John Hopkins tells us that it is thought that the shorter days and decrease in sunlight may create a chemical change in our brains that could impact our mental state. It’s also been proposed that an increase in melatonin production, due to the increased darkness, could also be a contributing factor. 

Regardless of the reasoning behind it, the simple truth is that millions of people are struggling with this condition in the US every year, so, here are the signs to look out for. 

• Lack of interest in daily routine or activities they once enjoyed. While everyone has an “off” day from time to time, you’ll want to look out for signs that your parent seems be disinterested in life in general, even in activities that they typically look forward to. 
• Trouble concentrating. Your parent might be easily distracted and unable to stay on task or keep a conversation going. 
• Anxiety. Your parent might be fixating on their worries or seem particularly skittish. 
• Irritability. You might find that your parent is lashing out and having mood swings, or just seems much more grouchy than usual. 
• Sleepiness. If you notice that your parent always seems to be exhausted, even if they’re gotten enough sleep, then that might be a sign that they’re experiencing seasonal depression. Another symptom might be sleeping a lot more than normal. 
• Weight gain. This might go hand in hand with an increased desire for lots of heavy meals and sugary products. 

Of course, there might be other symptoms of seasonal depression that have not been listed here, but these are some of the most common symptoms that people experience. 

Now that you are aware of some of the symptoms that might be present with this condition, let’s get into how you can address this issue with your parents. 

First of all, it’s important to recognize that these kinds of symptoms can be the result of many different mental health conditions, or due to some changes in environment or lifestyle, that’s why the most important thing to do first is…

Ask Questions

It’s easy to assume you know what’s wrong with someone, especially if that person is close to you. However, you can’t truly know the truth unless you ask, so get curious about your parent and what has been going on lately. You don’t need to make this a serious intervention (unless you feel like the issue has gotten to that point), instead this can simply be a casual conversation over coffee. You might start by saying something like “I noticed that you seem to be extra tired lately, has anything been going on?” Of course, certain topics might be more sensitive than others, so maybe veer away from commenting on your parent’s weight or telling them that they’ve seemed grumpy, as that might result in them becoming defensive. Instead, make sure you’re coming from a place of genuine kindness and concern, and really listen to their answers. There might be a totally logical reason for their symptoms, like they’re tired from reading a really good book, or they’re grumpy because they had a cold or received some disappointing news recently. 

If there seems to be a reasonable explanation for their symptoms then simply keep an eye on it to see if they resolve, and if not then you might suggest that they consider visiting a doctor to see if they might be struggling with seasonal depression.

Encourage a Doctor’s Visit

While there are many treatments available to help with seasonal depression, most of them are only available, or best prescribed with the help of a medical professional. Every person who experiences seasonal depression is unique, so what might make a good treatment for one person is not necessarily going to be the best fit for someone else. Plus, it’s always a good idea to visit a doctor to make sure the symptoms your parent is experiencing really is seasonal depression, and not something else. And, the earlier your parent gets help the better, as the condition can worsen if left untreated. 

Once you have determined that your parent is indeed suffering from seasonal depression, and that there’s nothing else at play, you can look at how best to manage the condition. As mentioned above, a doctor is the best place to turn to first, as they will likely recommend some combination of the following strategies. However, some of the following treatments can be done without a doctor’s assistance, and are generally good health practices to follow no matter if you’re dealing with seasonal depression or not!

Light Therapy

Light therapy is basically the gold standard when it comes to wintertime seasonal depression. This means getting the most amount of sun possible, which can be tricky during the winter when the days are a lot shorter. 

In order to achieve this, try to get outside as early as possible, preferably before 11 am, and attempt to spend at least 30 minutes outside (although longer is totally fine) each day. Many people in the United States have a deficiency of vitamin D, which is a vitamin we get when our skin is exposed to the sun. This can affect our mood, our sleep and our body’s natural rhythm. Exposure to the sun also seems to reduce stress levels, boost the immune system and lower the risk of bone fractures! Not too bad for that big, old star!

This writer with Health experimented with having 15 minutes of dedicated sun time each day for a month and ended the experiment with an improved feeling of happiness. 

Of course, don’t forget to use sunscreen when enjoying the sun’s rays. 

Another way you can get the benefit of light therapy is through the use of a sun lamp or light box. These are light devices that are specifically designed to provide a light that will mimic the experience of sunlight so that you get the same benefits of the sun, but you can time your exposure to fit with your schedule. Light boxes can be very helpful to use in combination with sun exposure, in an area where there is very few hours of daylight, or in a place that might be too cold for you to be able to spend much time inside. While these can be very useful tools, it’s always advisable to consult with a doctor before use to find the right one for your needs, as well as when and how long to use it. The Mayo Clinic provides some good advice for what to consider when buying a light box. 

Eat Well

Remember how one of the signs of seasonal depression might be noticing your parent suddenly has quite the appetite for carbs and sweets? That’s quite a common symptom of depression, seasonal or otherwise. When we’re not feeling our best, it’s very easy to want to reach for the unhealthiest option, even if we know it’s going to make us feel worse. 

This becomes even more difficult when our sleep has been impacted, because when we’re feeling lethargic and low-energy we look to sugar as a comfort and an immediate boost of energy, even if we know it will come with a total crash a few hours later. 

While it can certainly be difficult to maintain a healthy diet while dealing with seasonal depression, it can be one of the most important tools at your disposal. You can help your parent by offering to meal plan or even prepare some of their meals for them. You can also run them through helpful ingredients for them to consider, such as the foods on this list by Everyday Health. Your parent might not make an overnight switch to a completely healthy diet, but even if they add in some extra vegetables and legumes it could make a huge difference to their mental state. 

Some handy tricks for adding in healthier foods is to prep a large batch of veggies at the beginning of the week so they can easily be tossed into different meals. Soups and stews are also very handy as you can pack in a lot of fiber and protein and you can freeze them in batches to be taken out when needed. 

CNET also talks about the important role that hydration plays supporting our mental health, so don’t leave that out of the conversation when talking about seasonal depression with your parent. Proper hydration can help with focus and keeping anxiety levels in check, plus it’s extra important to drink enough during the winter to help the body stay warm. Encourage your parent to drink a glass of water first thing in the morning, and maybe suggest they carry a water bottle with them throughout the day so they can keep track of how much they drink.

Get Social

One of the best cures to a blue mood is to surround yourself with people that make you smile. In fact, there’s actually some science behind how even just the simple act of smiling can turn around your mood. However, one of the best ways to smile naturally is by spending time with family and friends, so encourage your parent to get out there!

Being social is going to mean something different to everyone. Your parent might prefer to have a lowkey coffee date with a friend, or to simply surround themselves with others while taking in a movie or going to an aquafit class. Or, they might prefer a conversation group or going out to a busy mall to walk ad shop. Whatever they prefer, try to get them out to do it. Many people with seasonal depression tend to withdraw from others, which can make them increasingly isolated, which tends to make feelings of depression even worse, so try to guide your parent away from that path. You might even suggest a weekly outing with yourself. Maybe you invite them over for dinner or a board game night, or out to one of their favorite local spots. Humans thrive when they have purpose and are part of a community, so help your parent find that. 

Something else to consider is encouraging your parent to talk to a therapist, as they might be able to help your parent work through some of their concerns and even give them specific homework on how to manage their feelings. 

Movement

Another great way to keep seasonal depression at bay is by participating in consistent exercise. Just as those who are tired and sad are more likely to reach for sweets, it’s also very common for those same people to want to lie on the couch all day, or maybe not even get out of bed at all. 

Now, starting up an exercise routine when you don’t feel motivated is no easy task, so this article from Vice offers some great tips. These include setting realistic goals, and only participating in the kind of exercise you like. So, don’t try to impose your idea of what your parent should do on to them. If they love walking or dancing to hits from the 60s then that is the best kind of exercise for them to do right now. Any exercise is better than none at all!

Medication and Supplements

Finally, your doctor may suggest you take some kind of meditation or vitamin supplements to help alleviate some of your depression symptoms. Of course this is only something you should participate in under the advice of a doctor, so don’t run to the vitamin shop and grab a bunch of magnesium just because you heard someone else tell you that it worked wonders for them. 

When visiting the doctor let your parent know that they should be as open as possible about what they’ve been experiencing. It can sometimes feel embarrassing to be so honest, but it will be hard for the doctor to give them appropriate guidance if they don’t have the full story of how they’re feeling. Being transparent will help them get the help that they need. 

Seasonal depression is a challenging condition to deal with, but if you pay attention to your parent’s symptoms and get them the help they need there is no reason that they shouldn’t be able to get back to their normal self and start to thrive again. 

Caring for a loved one can sometimes feel like an all consuming task. You might remember the last time you had a night out or managed an extra few minutes to focus on yourself. But it doesn’t have to be that way. While the older adult you care for certainly deserves your attention and care, you will actually be a better caregiver if you prioritize what will make your life easier and happier. And the good news is that implementing these changes doesn’t involve any major shift in your routine. Instead it’s small consistent changes that can transform your day to day life and make caregiving feel just a little bit more manageable. A fresh new year is the perfect time to commit to something new, right? So, let’s get started! 

Plan the Day

Who doesn’t love a schedule? All right, maybe you don’t, but you’re about to! WebMD tells us that planning out our days can, drumroll please, lower stress, improve our sleep and even give us more time to do the things we enjoy, which, all of the above combined, should help to contribute to an overall much happier you. Sounds pretty good, right?

It’s understandable if you’re someone who loves to improvise their day, but where that can sometimes end up is leaving you feeling like you’ve wasted time when you wish you could have set up a coffee with a friend, worked out, or spent time meal prepping. Scheduling can help you to see everything that you need to get done so that you can see where there is space left to do the things you enjoy, and yes, that might mean scheduling in time to not have a schedule!

Caregiving adds a lot to your plate, so if planning your day wasn’t something you did previously then it can make a world of difference now that you have taken on this enormous commitment. 

There are many ways you can incorporate scheduling into your life. You might like to set reminders on your phones for appointments, gym classes, and any must-do items. Or, you might like to put aside a few minutes each night to write out your plan for the next day. Depending on your needs you might even want to get hyper specific and put the timing of each task in your calendar. This is not to be restrictive, but inside open your eyes to what time you have available to you. Sometimes a small task might seem insurmountable, but if you schedule it into your day and make a note that the task should only take ten minutes then it might not loom as large in your mind as it did when it was just an idea in the background. 

Set an Intention 

The idea of setting an intention might seem similar to the idea of scheduling. But, instead of simply laying out the things you’re going to do, an intention is the why behind what you’re doing. An intention is all about the feeling you want to feel or the goal you want to achieve. For example an intention might be to care for your body with kindness. With that intention in mind you might choose to do some movement that feels good to you, like stretching, dancing or going for a run. It might look like making a filling and delicious meal that is also nutritious. It’s having a bath and reading a book before bed so that you get a good sleep, instead of staying up to binge watch a show or going out for drinks even if you know it’ll make you feel sick the next morning. 

Manulife offers some great tips on how you can set good intentions. And the article also points out how beneficial intention setting can be to our mental health. While caregiving can certainly be rewarding, it can also bring up a lot of feelings of anger, sadness and resentment, which are important emotions to feel, but not always pleasant ones to live by. Setting intentions can help you focus on the kind of life you want to live and how you want to conduct yourself as a caregiver to your loved one. Experiment by intentions by trying out an intention you want to focus on for one day. From there you might want to expand into intentions for the week or even ones you want to live by. 

Get Your Zzz’s

Everybody is guilty of staying up past their bedtime every now and then – especially adults! And, when you have incredibly full days from caregiving, work, caring for other family members and social commitments, it wouldn’t be surprising if you want to have some time to yourself to unwind and have a drink and play video games or watch the hottest new Netflix film. Unfortunately, lack of sleep is extremely detrimental to your health, and can also make focusing and emotional regulation in your day to day life very difficult. 

Mayo Clinic tells us that adults should be sleeping for a minimum of 7 hours a night, and for many adults, especially women, that number is likely to be higher. 

It’s hard to be the best version of yourself when you’re dazed and cranky from lack of sleep. And if you’re exhausted you are far more likely to make a careless mistake or exercise poor judgment. So, if you want to make your days as a caregiver easier, then prioritize getting a good night’s sleep every night. This can be done by establishing a healthy sleep routine. The following are some tips on how to get the recommended hours of sleep:

• Sleep in a cool, dark room. 
• Try to avoid using any screens for at least an hour before bed. 
• Use an eye mask or ear plugs to ensure adequate darkness and quiet for sleep. 
• Don’t eat a large meal before going to bed. If you’re hungry try having something light like oatmeal or a piece of toast. 
• Wash your sheets regularly.
• Try to avoid drinking alcohol or caffeine too close to bed. Caffeine can keep you up, and alcohol can inhibit the amount of quality sleep that you get. 

Eat Well

This one will be another shocker, but it turns out that eating well can improve our moods! Now, of course, nobody is feeling good if they eat boiled chicken and steamed vegetables for every meal – the bodybuilders are lying to you! But, if you are eating a well rounded diet with lots of fruit, vegetables, protein, healthy fats and whole grains, then the impact that it can have on your physical and mental health can be quite pronounced! 

The Mental Health Foundation reminds us of some great nutrition tips, they include:

• Eat regularly. Our bodies need to be fueled, especially when we have busy days with a lot of physical activities. Have high protein, filling meals with some healthy snacks, or eat several smaller meals throughout the day. 
• Stay hydrated. Hydration aids with food digestion and can also keep us regular. Try to get most of your hydration from water and herbal teas. 
• Add more vegetables, fruits and grains to your diet. Often people think about what they can take away from their diet, but instead what if you think about what you can add. Sure, chicken nuggets might not be the healthiest choice, but if you have it with a good helping of vegetables, some cheese and brown rice then suddenly you have a much more well rounded meal. 

Something important to remember when thinking about your diet is that you are only going to be able to stick to a healthy diet if you enjoy it. So don’t try to cut out all sugar or fried food all at once, especially if it’s something you love. Instead, look to the example of the chicken nuggets above and see what you can add that can make a meal more nutritious and satiated. Eating well will not only improve your caregiving, but all areas of your life. 

Incorporate Breaks

You might be your loved one’s caregiver, but that does not mean you are the only one who can provide care. If you want to ensure longevity in your role as a caregiver, and make your days easier, then you need to learn how to ask for help and take a break. 

Caregivers can often feel like they’re completely alone and that they have no one who can help them, but generally that is very far from the truth. And, you might be surprised at how much of a difference just an hour or two away can make! Sometimes even 15 minutes is enough to give you a reset on your entire day. 

The most difficult part of learning to take breaks is learning how to ask for help. This might be from family members, friends and coworkers. It can be nerve wracking at first, but once you do it once it gets easier. Here are a few things to keep in mind:

• Has anyone already offered help? If so, they are probably the best people to turn to first. 
• What is most helpful to you, and who is best equipped to provide it? If you want to have 15 minutes alone to enjoy your coffee in the morning, then asking a family member you live with, or a neighbor to watch your loved one is probably the best choice. If you’re looking to spend an hour or two away then you’ll want to rely on someone you trust who is mature and reliable. 

There are other ways people can help simplify your day without asking them to take on the care of a loved one. You might ask someone to run some errands for you, like groceries or dry cleaning, or maybe a friend takes your kids out for a movie so that you can have some time at home. Any help that can take some work off your plate is going to make your day easier. So, don’t be afraid to ask for help or accept it when it’s offered! 

Talk to Someone

Everyone needs someone to confide in. While some people like to suppress their emotions and believe that it makes them appear strong, forcing ourselves to hide what we’re feeling is never going to end well. Feelings have a way of making themselves known to us, and, if we push them down for long enough then they’re more likely to pop up at undesirable moments when we really don’t have time to deal with them!

Healthline tells us that repressing our emotions can lead to depression, anxiety and even physical symptoms such as digestive issues and fatigue – not exactly what you want when you’re dealing with heavy emotional and physical work all day! 

If you’re not used to talking about your emotions then therapy might be a good place to start, as a therapist can give you some tools to help you acknowledge and recognize how you’re feeling. But talking to a loved one can also be helpful. You might even ask to set aside five minutes of the conversation to simply express your feelings and worries. Do this without any judgement on yourself and without any expectation of how your loved one can help the situation (unless you want advice). Releasing in this structured way can make you feel safe, and also gives you an outlet. If you know you’re going to have five minutes to express yourself each day then you might not obsess about those feelings as much the rest of the time. However, do be mindful that if you’re experiencing something really heavy or traumatic then a professional might be a good person to talk to, as a friend or family member might not be able to support you in the way you require. 

At the end of the day, just letting those feelings out is a good choice, so if you don’t have the opportunity to talk to someone even writing down your thoughts has been shown to have a positive impact on mental health. 

Incorporate Movement 

The final suggestion we’ll make today is to find a way to incorporate movement into your daily routine. While the recommended amount of exercise is at least 30 minutes of moderate activity each day, there is no standard of exactly what that exercise should be. While there should be some combination of cardio and strengthening, the world is your oyster within that, so what do you love? Maybe you want to throw on your favorite playlist and bust a move, maybe you love walking through your local park, or perhaps your local rec center has some interesting classes on offer. Maybe your movement is building a shed outside or planting a garden – it all counts and it will all help to contribute towards better health and a cheerier day! 

You’re always learning new things as a caregiver. So, while this list should give you some good ideas to start with, you are likely to continually find new ways to improve and streamline your life and routine. You’re the only you, so do what feels good. You don’t have to do something the same way as anybody else just because it works for them. Lean into what feels best for you, and that’s where you’ll likely have the most success.

The time has come to buy the champagne (or that inexpensive bottle of sparkling wine, because the bubbles are all that really matter), countdown from 10, and ring in a new year. 

The end of the year can be emotional for a lot of people, especially caregivers. It’s inevitable to want to go through your year and analyze whether or not you’ve accomplished “enough.” It’s hard not to compare ourselves to others and scrolling through social media you’re going to see a lot of highlight reels. 

The truth is that as a caregiver you might spend so much time focused on the older adult you’re caring for that you might not have had a lot of time to focus on yourself. You might not have even had the time to set any goals at all! And, while just getting through the year is accomplishment enough, it does feel good when you can look back at your year and see that you achieved some of the things you set out to do. 

So, as we head into 2025, why not make a list of goals for yourself? These goals might be about how to be a better caregiver, or simply how to take better care of yourself, but all of them should be about how you can feel your best and head into the following year with a sense of pride and satisfaction. 

Before we get into the five goals you might want to consider making for 2025, let’s talk a little bit about what you want to think about when setting goals. A good rule to follow is to think about making SMART goals. And no, that doesn’t mean an intelligent goal (although, let’s be honest, any goal you’re making is probably going to be intelligent, because it’s being made by you). SMART is a way of setting goals that is used all over the world, and it’s a useful tool to help make your goals more achievable. Here’s what the acronym stands for:

S – Specific. Make your goal as specific as possible. What do you want to achieve and what do you need to do to get there? For example, a vague goal might be “be healthier” but a specific goal could be to “add a vegetable to every meal” or “walk for at least 15 minutes every day.”

M – Measurable. How can you measure your progress? Taking from the example of walking above, if you wanted to walk at least 15 minutes you could keep track with a fitness watch or a note in your phone. 

A – Achievable. We’ve all probably been guilty of making overly ambitious new years resolutions, like “I’m going to run five miles every day” when we have never even run for five minutes. But, an achievable goal could be to sign up for a five mile race in September, and start training in January. That’s also specific and measurable!

R – Relevant. Does the goal you’re making make sense to the longer-term goals you want to achieve in your life, whether personally or professionally? You should only make this goal if it’s important to you and what you want out of your life, not because of some sense of obligation to anyone else. 

T – Time-bound. It’s important to have some kind of end date to your goal, otherwise it can be easy to avoid working on it. Our brains love deadlines!

For more information on SMART goals, check out this excellent guide from the University of California.

Now that we’ve talked about how to frame your goals, let’s look at some possible ideas for what to aim for in 2025!

1. Start a Gratitude Practice

It’s no secret that many caregivers struggle with their mental health. It’s a demanding job on its own, but add it onto other commitments like taking care of kids, or finding time to still pursue your career and it can quickly begin to feel unmanageable. While there are many ways to take care of your mental health, focusing on gratitude has been shown, by the National Alliance on Mental Illness, to increase feelings of satisfaction and happiness in one’s life. In fact, documenting happy moments or people or events you are grateful for can possibly even lessen symptoms of depression!

After studying the impacts of gratitude on test subjects, researchers also found that gratitude appears to affect physical health as well. Test subjects who practiced gratitude,  instead of negativity, seemed to make overall healthier choices and also visited their doctors more frequently. This resulted in stronger immune systems and other perks, such as better sleep! Not bad for something that can take as just a few minutes out of each day to do!

There are many ways to practice gratitude, but, if we’re thinking about SMART goals, here are some tips. 

• Gratitude journal. This is one of the most common ways to start a gratitude practice. This consists of putting aside a few minutes each day to write down what you’re grateful for that day. Remember to be as specific as possible. “I’m grateful for my family” is a nice sentiment, but a little general. When journaling it’s a good idea to have a daily goal. This might look like setting a timer for five minutes and free writing, or committing to writing down three things you’re grateful for each day. 
• Weekly gratitude jar. At the end of each week write down your favorite moments and moments you are grateful for. You can then set a time to go through the jar to remind yourself of all the good moments you’ve had. You might choose to empty the jar every month, or wait until the end of the year. Again, it’s a good idea to give yourself a bit of structure by deciding on a minimum number of contributions you make each week. Otherwise, if you’re used to being negative you might be tempted to dismiss the jar and say “nothing good happened this week!” It can be surprising to realize all the good you have in your life when you actually sit down and think about it. 
• Meditation. Many meditation apps offer meditations that are specifically focused on finding gratitude. This is a good way to start altering your thought process throughout your daily life, into one that’s more mindful and present so that you can notice everything you’re grateful for in real time. 

2. Grow Your Skills

One of the great gifts of being human is the ability to continually learn new things. Although some caregivers might have stepped into this job with prior experience (and many others have chosen it as a professional career path) for others, it is very possible that you took on the job of looking after a loved one with no real idea of what you were doing. You’re caring, compassionate and smart, and you’ve figured out a lot along the way, but there’s always more to learn, so why not make that a goal for this year?

If you connect with your local seniors center, hospital or support group, they are likely to be able to point you towards resources in your area that provide courses on how to be a more well-rounded caregiver. This might look like learning to better care for a loved one with dementia, or how to navigate emotional outbursts. 

There are also many classes you might want to explore that can help you become a better caregiver, while also giving you skills you can apply to other areas of your life! This might look like taking a cooking class, or maybe even becoming certified to become a personal trainer so that you know how to properly assist your loved one through a gentle fitness routine, while also keeping yourself active and healthy. 

Continuing your education can give you confidence, improve the relationship you have with the loved one you care for, and can also help boost other areas of your life. So, if there’s something you’d like to improve in, then consider taking a course. Nothing like a certificate to give you the satisfaction of completing a goal!

3. Help Your Loved One Get Their Affairs in Order

The transition into caretaking can often be so overwhelming that the conversation about what to do with a household of items, or whether or not someone has an updated will is often forgotten about until it’s staring you square in the face. 

Of course, it’s natural to feel some hesitancy about broaching these topics. There’s a natural association these tasks have with the end of someone’s life, and that can be difficult to think about, for everyone. However, if you don’t address these matters so they are going to continue hanging around in the back of your mind until you do, and that can add unnecessary stress and anxiety into your life. 

Instead, schedule a time to sit down with your loved one and any other family members or loved ones who should be involved, and discuss these important issues. Be clear about what needs to be addressed, but don’t forget to be gentle and kind. It’s always helpful in these situations to explain why you feel something is important. Make it clear to your loved one that you want to respect their wishes, and that by taking care of these matters now will ensure that things are just as they want them to be, instead of leaving you and other loved ones to try to sort through everything after they’re gone. No one wants to feel like a burden, and helping someone take care of their affairs will help them make sure that they never are. The National Institute on Aging offers a great checklist to look through if you are unsure where to start. 

4. Arrange More Support

Caregiving is not something you should have to do alone. Unfortunately, many adult children who take on caregiving responsibilities for an aging parent often find themselves in a position where they are the only source of care for their loved one, and quickly become burnt out. This might be because you don’t want to burden others, or because you believe you are the only person who is capable of adequately caring for your loved one. 

While there might be specific tasks that you have been trained to oversee, such as the administration of a medication, or helping with physical therapy, it is very unlikely that you are the only person who is able to care for your loved one 24/7, and it’s also very unlikely that you are the only person who wants to help. Most people have bigger support networks than they realize, they just need to ask. Maybe friends and family have already offered help but you haven’t felt comfortable accepting it yet. Well, the time has come!

To begin, take a bit of time to figure out what you need help with, or even better, what you want the time for. Maybe you want a few hours each week so that you can get workouts in, or you want to be able to have a regular date night. Don’t only ask for help for what you need. Make sure you are also prioritizing yourself and what will help bring you joy and stability. 

From there, reach out to your network to see who can commit to regular support. This might be a friend, family member or even another caregiver that you can trade off support with. Make sure your arrangement is clear and that they know what they need so that both of you and your loved one can all feel comfortable so that you can really enjoy that time away. When you take care of yourself you’ll take better care of your loved one!

5. Make Time for Joy

A lot of caregiving can get caught up in serious matters. You wouldn’t be taking care of someone if they had no medical needs, and it can be easy to only focus on doctor appointments and safety concerns. While of course those matters should take priority, it’s also important to remember to make time for joy and fun. In fact, the University of Medicine and Health Sciences tells us that joy is responsible for creating robust physical and mental health, something you might just be in search of right about now.  

Joy can be found in different ways, so figure out what’s right for you and your loved one. Maybe it’s baking together, in which case you might commit to a cupcake or muffin day each week. Perhaps you both love animals, so you might search for silly animal videos or, if possible, go to a local petting zoo. Joy might even be found in something as simple as listening to some beautiful music, or blowing some bubbles and watching them float through the air. Joy doesn’t need to cost a lot of money or take a lot of time, but it’s something that should be sought out and paid attention to, because it will help make your life brighter and more beautiful. 

At the end of the day, you want to make goals that resonate with you and are going to improve your life. So hopefully these suggestions have given you a good springboard from which you can jump into this new year. Here’s to a great one!