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 However, when someone is already feeling lonely and withdrawn it can sometimes be difficult to find the motivation to put yourself there.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. 

Sometimes the pressure of the holiday season can create a rollercoaster of emotion for older adults. This might have been a time of year that used to bring them great joy, but now they are struggling with loneliness and a feeling that they’re losing control. Coupled with the idea that this is the time of year when they really should feel happy, and it can leave older adults at a higher risk of suffering from anxiety and depression, just as others are joyfulling trimming their tree.

As a caregiver you are likely already dealing with your own personal stress when it comes to the holidays. Caring for the rest of your family, dealing with work commitments and somehow trying to fit in some kind of social life, it can be easy to become overwhelmed. But thankfully, we’re here to help. Read on to find out how you can manage you and your loved ones’ expectations so that you can actually enjoy the holidays. 

Talk in Advance

It’s very common for the holidays to erupt into arguments and disappointments simply because nobody talked to each other about their expectations. Everyone has their own feelings about how the holidays should go and what will make the season joyful for them. However, it’s helpful to find out what is truly important. You might want a big dinner, but only because you think that’s what other people want. In reality other people might not care as much, and doing all that cooking just stresses you out. Instead, maybe you can simplify things by having a big breakfast and a smaller dinner, ordering take out or getting catering. Don’t get stuck in the idea of what a holiday should be. 

Sit down with the people you’re going to celebrate the holidays with and talk through what’s important to everyone. There might have to be some adjustments due to cost or logistics, but see what might be possible. Did you used to all go to a movie together but now it’s just too expensive or the older adult you care for isn’t able to due to mobility limitations? Instead, maybe you can rent a movie at home and get some fun movie theater snacks like popcorn and candy. That way you can still prioritize what’s important but do it in a way that works for you. 

In addition to having a conversation before the holidays, you should also check in later. Make sure everyone remembers what was talked about so there won’t be any confusion, especially with someone whose memory might not be as strong as it used to be. These check-ins don’t need to be lengthy, just a good testing of the temperature.

Ask for What You Need

Don’t feel like you have to go through this season alone. Even if you are a single parent you can still ask for help from friends, family members and even coworkers. This might look like leaving work an hour early to get some shopping done, or asking a friend to pick up your kid on the last day of school. And, it’s also important to ask whoever you’re celebrating the holidays with to pitch in when it comes to the celebrations. This is especially true if someone wants something (discussed during the talk mentioned above), but it feels like too big of a commitment for you to do on your own. For example, if your partner or teenager loves having a big christmas dinner, but that’s something that you don’t have the capacity to do on your own, then agree on how they can best help you with that task. Maybe that’s peeling the potatoes, cleaning the house or agreeing to forgo homemade gravy this year. It’s unfair to have all the expectations of the holiday fall on you, so make it clear that if loved ones have certain expectations then they need to contribute to help make them possible. 

If it’s the loved one you care for that’s asking for something that feels out of reach, then it’s important to have an honest conversation with them about your limitations. Try to dig into what it is that they’re really after. If they’re asking for a big dinner then maybe all they’re seeking is a moment of connection, which can be had with a dedicated time together sharing tea and cookies. Or maybe they really love a particular dish at dinner, and agreeing to make that one dish with more modest sides might help fill that yearning. There’s usually a way to meet peoples’ needs, but you just have to talk to them to find out how. 

Of course, sometimes there can be push back against asking for help, especially if it’s from family who aren’t used to pitching in the past. Be prepared to stand your ground. Be kind but firm with your boundaries. It might feel awkward at first, but it will feel much worse if you agree to put together a holiday celebration that you don’t have the energy for. 

Schedule

Sometimes we just need a bit of predictability in our lives. Keeping a schedule is a great way to stay organized during the holidays while also keeping emotions in check. Writing everything down can help you stay on track of commitments, while also staying realistic about what is doing, and what you and your loved ones actually want to prioritize. 

Psychology Today tells us that anticipating an event we’re looking forward to can be very good for our mental health, something that is extra useful during such a busy time of year. If you and the older adult you care for are able to agree on some favorite holiday traditions and have them written down in the calendar then the excitement and anticipation of that event can help keep everyone in a good mood. 

However, there are a few important things to consider here. While it is nice to have events to look forward to, you don’t want to build them up too much. Try to simply look forward to getting to experience something, no matter how it turns out. You don’t want to look forward to drinking hot chocolate at a market just to arrive and find they’ve run out, or go to a concert and find they’re not singing the song you’d been looking forward to hearing. Instead, try to focus on simply enjoying whatever experience you have, and being open to it being different from previous years or other events you’ve been to. Sometimes we build something up so much in our head that once we get there we can be let down if it’s not exactly what we imagined. But there is still so much good and fun to be had that it would be a pity to be so distracted by minor details that you can’t enjoy it. 

Something else to think about is the weather conditions of the event. Is there any chance it could be cancelled, and if so, do you have a backup plan? You don’t have to plan anything extensive, but having a few ideas in the back of your mind can help avoid any meltdowns. 

Finally, be sure to schedule appropriately when it comes to timing. Account for traffic, parking, and whether or not you require a ticket for where you’re going. Research might seem tedious, but it can save you a big headache down the road!

Build New Traditions

Something that can be upsetting for older adults is that certain elements of their life might need to adjust as they get older, and that certain holiday traditions might not be possible for them anymore. That might be because of their mobility – downhill skiing might not be safe, or their hands might be too stiff to make hundreds of cookies to deliver to friends and family. And it might be too challenging for you or someone else to take over certain traditions, or you might not be interested in the traditions they want to continue. 

Instead, it might be a good idea to take this as an opportunity not to mourn the loss of old traditions, but to celebrate the creation of new ones. Maybe instead of hours spent cooking decorating you can buy a few treats and make a simple ice cream sundae bar. Maybe skiing is out but there’s a beautiful light display you could go look at, or maybe even a sleigh ride? Or maybe you try things that are completely different from any tradition you’ve had before. Try making a brand new type of cuisine for dinner, or compete to see who can find the cheesiest holiday movie and predict the ending together. At the end of the day, most people just want to spend the holidays with the people they love, so don’t worry too much about how that comes about as long as you’re there for each other. If you want to learn more about how to build new traditions, take a look at this article by The Good Trade. 

Be Vulnerable

On that same topic, there can be a lot of sadness around the holidays due to the people who are not with us. While it might be tempting to ignore these absences and put on a happy face, that pain is still going to be there, so why not face it? It doesn’t have to dominate the holiday, but have an honest conversation about your sadness that that person or people are not there with you. Perhaps there can be a way to celebrate them, like putting down a place for them at dinner, making a dish they loved, or simply spending an evening sharing photos and stories. 

Prioritize Mental Health

When planning out your holiday schedule make sure that you’re allowing time for what brings you peace. It’s hard to keep your cool in a stressful situation if you are overtired and haven’t had a chance to unwind. And the loved one you care for might also be in desperate need of a little TLC. Perhaps you book both of you therapy appointments. Your loved one can find a wonderful therapist focused on the needs of older adults at Total Life. 

When planning a new tradition you might even consider adding in some that are specifically focused on self care. Maybe you plan a spa night where you soak your feet in warm water and put on face masks. Or maybe self care looks like going for a swim or enjoying a delicious burger. Whatever is going to make you feel your best you should do it, because it will help you show up as your best and happiest self. 

Remember, that even though a little indulgence can feel good sometimes, a big part of keeping our minds and body healthy is through a healthy diet, sleep and exercise, so while self care might be enjoying a glass of wine or some chocolates now and then, it’s important that that doesn’t tip over into a binge that will have the opposite effect than was intended. Instead, focus on habits that can make you feel good, with cues from Healthline.

Make Gifts Easy

It doesn’t matter how old you get, it can still be easy to be disappointed if you don’t get the gift you were hoping for. It’s also distressingly easy to overspend during the holidays, because you might think you need to go all out in order for your loved ones to enjoy the season.

Giving and receiving gifts should be joyful so why over complicate it? Set some guidelines for gift giving this year, so that you can relax, and everyone can feel confident that they’ll receive something they need or want. Here are some things to think about:

• Cost. If finances are tight, or if you know that some loved ones might feel self conscious about the amount they can afford, it might be a good idea to set a price limit. This way no one has to feel overburdened, or like they didn’t spend enough on a present when someone got them a gift that cost way more. 
• Consider assigning gifts. If you and your family are in a place to get gifts for everyone and you want to do so then that’s totally fine, but if that seems stressful and too expensive then why not participate in a secret santa or some other kind of gift exchange, like the ones suggested on Martha Stewart? This way everyone still gets something, but you don’t have to worry about buying gifts for a dozen people. 
• Make wish lists. If you want something specific then let that be known. Not everyone is a good gift-getter, and having a list can alleviate stress while ensuring you still get something you want. Have everyone else make a list as well. And be sure to check in with others – is there something they really need? Try to focus on others’ wishes. Sometimes you might want to give something fun but your loved one might want something practical like socks or a giftcard to a grocery store. If you get them something fun then you’re buying for you, not for them. Listening to each other allows everyone to be happy. 
• Discuss if you and your loved ones actually want gifts. Sometimes families just want to spend time together and the gifts aren’t important. Gifts can be a love language so don’t ignore that if that’s the case, but often quality time or something simple and small is just what the holiday calls for. 

Holidays can be difficult, so be sure to give you and your loved ones grace. However, with a bit of planning and the implementation of the tips above, you should be looking at a jolly holiday.

Holiday season can be a lot of fun! The sparkling lights, warm family dinners, and cheesy Hallmark movies bring a feeling of cheer and joy like no other. However, this time of year can also feel lonely—especially if you’re living alone, or can’t get out like you used to. No matter the reason, it can be very difficult to see everyone feeling the joy while you’re feeling down. While anyone can struggle with holiday blues, the unfortunate truth is that older adults are often most affected.

Luckily, even though it may be hard to see, there are ways to make your holidays feel brighter. With an open mind and willingness to adapt, you’ll be surprised at just how many ways you can make changes for the better.

Common Challenges

Many things can cause you to feel down during the holidays. As an older adult, life can feel harder in general as a result of your aging body, even outside of the holiday season. Joint problems, mobility issues, and health conditions like arthritis, diabetes, and chronic pain can all add up and start to weigh on you; this in turn can impact your mental health, and can lead to conditions like depression and anxiety in severe cases. For example, according to the National Institute on Aging, people with other medical conditions, sleep problems, and those who are socially isolated—all common in older adults—are at a greater risk of developing depression. Add in the dark and gloomy weather of winter, and these feelings can become overwhelming.

The weather can also make it harder to get outside for purely practical reasons. As temperatures grow colder, you may need to deal with ice, snow, rain, and other hazardous conditions. For those who have fallen in the past, or those who have osteoporosis, this can be an especially big concern, and may prevent you from going out as much as you would like to. This, paired with the age-related challenges mentioned earlier, can lead to the first common challenge: isolation.

The second common challenge is past memories. While many of you likely have fond memories of holidays past, these memories can also feel bittersweet. Perhaps you’ve lost a loved one, and Christmas just doesn’t feel the same without them. You may have also moved to a new place and therefore be feeling uprooted from your usual holiday traditions and events. No matter your circumstance, nostalgia can be both pleasant and painful.

Similarly, holiday staples such as gift-giving can also feel both heartwarming and stressful. If you have retired, it can make spending money a bit more of a balancing act than it may have been in your earlier years. Even if you’re still working, it is natural to feel anxious about your spending, whether it be on decorations, food, or presents. This season certainly places a lot of emphasis on lavish displays of wealth! If you live far away from relatives and family members there may also be pressure to visit for the holidays, which can amplify financial stress. 

No matter your challenge, be it finances, mobility, weather, or something else, making simple changes can usually make a surprisingly big difference.

Overcoming Isolation in Person

But what exactly are these small changes? How can you improve your holidays without sacrificing your traditions? Let’s start with the first common challenge for older adults, which is isolation.

Since isolation can cause or worsen conditions like depression, anxiety, and cognitive decline, it is very important to prevent it. To do this, you’ll need to find ways to stay connected with others—luckily, that’s what this season is all about! You may have family traditions like gingerbread house competitions, or a specific concert that you go to each year, which can be great ways to bring people together. In case you don’t have any traditions, or are looking for more inspiration, we have put together several suggestions below.

If the weather is looking nice, going outside to look at Christmas lights can be a fun, low-key outing. Be sure to bundle up as temperatures can drop quickly, especially at night. If you’re hoping to avoid the chill, you could try pairing the walk with a warm restaurant dinner, or a mug of hot chocolate at a local cafe. You might also choose to drive instead of walking, if the temperatures are especially brisk. Just make sure that your driver keeps their eyes on the road!

If you’re hoping to get out of the house but don’t fancy getting food or looking at decorations, you could try a holiday concert! In larger cities, there are usually plenty of options to choose from; a quick search on Google or a browse through your local newspaper can point you in the right direction. If you live in a more rural area, many concerts have an online live streaming option that can allow you to view from your own home! Gathering a few of your friends and watching the show, in person or virtually, can help to bring festive cheer back into your life.

For those of you who prefer to have a cozy night in, try gathering your loved ones to make holiday bakes and crafts. Some ideas include shortbread cookies, gingerbread (bonus points if you make houses with them!), Christmas pudding, or any other baked good that puts you in a festive mood. You can also bake your cookies or gingerbread ahead of time, and then host a cookie decorating party—if you have young grandkids, this can be a great way to bond with them. If you’re more of a crafter than a baker, you might try making some ornaments, wreathes, or handmade cards for your family and friends. The world is your oyster!

In an ideal world, we would be able to see our loved ones whenever we wanted to; however, this is unfortunately not the reality for most people. As an older adult, you may experience this more than others, especially if you have any health issues or are living in a retirement home. Your schedule may also not align with your family members or friends. You may even live in a completely different area of the world! Whatever the case, if meeting in person isn’t feasible, you may want to look into virtual calling platforms. Some examples include Zoom, Google Meet (a great option as it is linked to gmail, which you may already have), and Skype, all of which are free. If you aren’t very tech savvy, you could try to get a loved one to help you out next time they come over, or enlist the help of a neighbour. After setting things up, do your best to call people as much as possible, even if you aren’t very comfortable with technology yet. Practice may not make perfect, but it definitely makes things easier.

Dealing With Past Memories

As an older adult, your past memories may also become a challenge for you. Holidays often come with many associated memories, which can be both joyful and painful. As you grow older, you may also start to experience a loss of memories; conditions such as Alzheimer’s can make previously cherished memories blur and fade, leading to an overwhelming sense of loss. However, just as with other challenges, there are ways to make this easier for you.

If you are struggling with lost or faded holiday memories, going back to your time honoured traditions might just make things a little clearer. According to University of Florida Health, participating in familiar activities can offer you a sense of stability, reduce anxiety, and improve feelings of disorientation. Whether it’s baking your special holiday cookies, listening to your favourite Christmas song, or eating dinner with your family, including these traditions in your holiday activities can offer comfort during these overwhelming times.

Reminding yourself of positive past memories can also help you to reminisce in a positive way. Family photo albums, home videos, scrapbooks, diaries, and similar things can all hold many previously forgotten memories. Looking at pictures from specific trips or years can also help to sharpen fuzzy memories! As you go through these, you may also be able to recall stories to share with your family and friends, which is a great way to bond and pass on your valuable knowledge.

Even if your past holiday memories are not sources of joy, it doesn’t mean that you cannot make new, more positive memories now. Beyond hanging out with your loved ones, you might also try giving back to your community through volunteer work. Many churches will host Christmas lunches to support unhoused or low-income persons, which can be a great way to spread kindness and cheer during the holidays. If you knit, crochet, or sew, making warm hats and scarves for those in need may also be an option. No matter the cause you choose to support, generosity will always be in season!

It is important to note that it is natural to experience feelings of loss, disorientation, and sadness due to past memories. Allowing yourself to experience these emotions as they come and accepting them can actually help you to feel better in the long run. Consequently, holding back these feelings and forcing yourself to feel cheerful can lead to a worse mental state. This is not to say that intense, intrusive, or highly distressing thoughts should be ignored—far from it. If your negative emotions are disrupting your day-to-day life, you may have a more serious condition. If you are struggling, always seek help through qualified mental health professionals.

Overcoming Financial Stress

The final common challenge that we have touched on is financial stress. As mentioned above, holidays often place a lot of emphasis on gift giving; but sometimes, the best thing you can give is the gift of time spent together with those you love. While opulent displays of affection are often praised, holidays should be about connecting with others—try not to lose sight of that.

However, this doesn’t mean that you can’t give gifts! Giving someone a personalized present can be a great way of showing how well you know them and how much they mean to you. If you enjoy giving presents to your family and friends, but are working within a tighter budget, try creating handmade gifts from things you already have. This also has the bonus of making your gifts feel more special, since putting in the work to create a gift can make it much more meaningful than simply buying it. If you do any kind of crafting—knitting, crocheting, painting, sewing, etc—try putting those skills to use! Chances are that you already have a stash of supplies, meaning that you’ll be less likely to have to spend lots of money. If you do need to get some supplies, try to create a budget and stick to it. Get creative if you have to!

Even if you don’t consider yourself an artistic person, there are several other ways that you can make your own gifts. For example, if you have a few special recipes that you’d like to pass on to your children or grandkids, you could make a recipe book or set of recipe cards. With an unused notebook, some cardstock, or simply a hole-punch and some yarn, you might just start a family cookbook that will be passed down for generations to come. And, if you have some artists in the family, you could turn the process of making the recipe book into a bonding moment by inviting them to add their own personal touches. Another example is gifting propagated plant cuttings, if you happen to have a green thumb. Though these gifts may not seem like much, they might just turn into cherished family heirlooms down the line.

Another big money-sink during the holidays is travel. If the majority of your family lives out of state, you may be expected to make the trek out to see them, which can quickly eat up your budget. Whenever possible, having family members visit you instead of going out to visit them can greatly lower the strain on your wallet. However, this isn’t always possible. Maybe your child just had a kid of their own and doesn’t want to travel with a newborn, or your nieces have other plans that they can’t cancel; there are many, many reasons why things might not work out. If your budget is tight, joining family events virtually can ease financial stress while still giving you that crucial connection with your relatives. While this isn’t the ideal situation, it can help to give you a bit more money to work with. If you play your cards right, this might even help you to make the trip out to see them in person next year.

Otherwise, doing some odd jobs to make some extra money can give you some more financial freedom. Many online sites have lists of potential earning opportunities for older adults, including this one by Indeed. Some highlights from this list include tutoring, working as a consultant, and doing freelance work with your past experience. If you have retired, you likely have a fairly impressive resume with lots of work experience—why not put it to work?

Final Remarks

While they can be beautiful and full of joy, the holidays can be a tricky time of year—especially as an older adult. Whether you are dealing with loss, social isolation, tighter budgets, or anything else, it is important to understand that you are not alone. There are many ways in which you can start to turn things around, like participating in accessible activities, going virtual, and switching your focus from presents to presence. In the end, remember: the holidays are not about the food, or the gifts; they’re about building connection, giving love, and spreading cheer so that everyone can feel it.

So, the time has come for mom or dad to move into assisted living. This is often a very difficult time in a family’s life, and you and your parent might be experiencing a lot of emotions about this major life transition. 

While it’s completely natural for everyone to have some complicated emotions about this move, the transition itself doesn’t actually have to be painful. With a little bit of planning and discussion you can help your mom or dad find an assisted living facility where they feel comfortable and safe, and you can relax knowing that they are being well taken care of. The following are some tips to help you and your parent find the perfect place for them to enjoy a happy and healthy future. 

Their Needs

The first thing you’ll want to figure out is exactly what kind of support your parent needs. Assisted living is often used as a broad term, so depending on what medical issues your parent is facing, they may be in need of extensive care, or simply a place to build community and have some support with basic tasks. 

There are several living options to consider. Let’s start at the lowest level of support:

Independent Living

Independent living is a living environment where your mom or dad would still be living on their own, but would be living in a building complex that was specifically reserved for retirees. Independent living arrangements usually include amenities such as lunches and dinners, special events and fitness classes. Independent living is a great way for older adults to have a support network of friends and workers nearby while also enjoying support for their daily needs. Most independent living homes also offer light housekeeping and shuttles to nearby grocery centers and malls.

This is the right fit for a older adult who doesn’t have any major medical needs, but who is struggling to maintain a home or growing tired of cooking for themselves. It helps older adults to be more social and live independently for a longer period of time.

Assisted Living

Assisted living can be fairly similar to independent living, where a older adult has their own apartment and is still fairly active, but this kind of living is most suitable for those who require daily care with activities such as bathing or the administration of medication. This might look like a caregiver coming into the apartment every day to help with the specific needs of their client.

Assisted living can also look like a more intensive care experience where everyone in the facility is receiving more focused care. People in assisted living might have an apartment but generally don’t have a kitchen and will usually have all of their meals prepared for them. 

Long Term Care

Long term care is the most intensive out of all of the living arrangements. This is generally reserved for older adults who are experiencing extreme physical or cognitive difficulties. There is a lot of care involved with very hands-on, 24 hour staff, and, if your parent is dealing with a condition like dementia or Alzheimer’s, they will likely be in a locked ward to ensure their safety. 

It’s like that if you are reading this then your parent is firmly in the assisted living category, but it’s always good to know the differences. Sometimes a condition progresses rapidly, or your parent may actually be in much better condition than you thought and might need very little support. Knowing what to expect in the different living situations can help you to know exactly what to look for. Here are a few things to consider:

• How mobile is your parent? Do they need to use a cane, walker or wheelchair
• Is your parent struggling with mental health issues?
• Does your parent have a diagnosed memory disease?
• Does your parent have a complicated medication routine?
• Does your parent require regular physical therapy?
• Can your parent clean their house?
• Can your parent cook healthy, nutritious meals for themselves?
• Can your parent bathe themselves? 

All of these questions should help you figure out the kind of care your parent needs when looking for an appropriate care facility. 

Location

When looking for a care facility for your parent the first thing you’re probably going to think about is the quality of the care home. And, while it’s of course important to find a well-reviewed and comfortable home, the location of that home is almost equally important. 

It can be quite disruptive for older adults to be moved far away from the neighborhood they’re familiar with. In fact, abrupt moves can result in a condition known as relocation stress syndrome. According to Social Work Today, relocation stress syndrome can happen within days, or sometimes even as long as several months after a move. Older adults experiencing this condition might be angry, depressed, and erratic, display aggressive mood swings and a wide range of physical symptoms. These physical symptoms can include a rapid heart rate, weight changes, nausea, poor sleep and increased substance use. 

While sometimes a move is unavoidable, you should always work with your parent and a support worker to make the move as gradual and sympathetic as possible. Most older adults have lived in the same location for many years, and are comfortable in their routines. Ripping them away from that to suddenly be placed in unfamiliar surroundings can be extremely traumatic. This is especially true for older adults who are experiencing memory failure. Research shows that many people, even with cognitive decline, still have a grasp on their long term memory,  but have much more trouble with more recent memories. This makes it very difficult to navigate a new space where they don’t have any established connection. 

That’s why it is not only important to consider the physical location of where your parent ends up, but also what supports will be in place once they arrive there. You will want to ensure there’s a strong support system in place to walk them through this major transition. 

Ratio

While you’re browsing for an appropriate facility, likely using a site like A Place for Mom, you might be tempted by the attractive amenities provided at certain spots. However, something very important to consider is not just what’s on offer, but how many people are providing those services. 

A piece by the National Institute of Nursing Research found that large ratios between nurses and patients (that is, when a single nurse is assigned to a large number of patients) the rates of deaths and rehospitalizations were much higher than if a nurse was assigned a much lower number of patients, and patients were tended to by more medical professionals overall. 

In an ideal situation you will want to look at a ratio of around six patients to one nurse or care worker. Of course, you’ll want to interview any potential facilities, and also look at online reviews of the location. 

Feel

Have you ever heard the term “the vibes were off”? While it might seem silly to base your decision of care off of a vibe, the concept is not totally ridiculous. You can tell a lot by the feeling of a place, which is why it’s always so important to visit facilities in person to understand the kind of environment your parent might experience every day. Here are some of the things you should look for when visiting a home:

• Cleanliness of the establishment. Walls, floors and bathrooms should be clean and dry. There shouldn’t be any dirt or trip hazards. You should also inquire about ventilation and how often vents are cleaned. Proper ventilation is a key component of keeping sickness at bay, and can also help with symptoms of asthma and other breathing issues. 
• Cleanliness and attitude of the residents. You should look for residents who seem clean and well cared for. Do they look happy and seem to have good relationships with the staff? If any of the residents seem scared or withdrawn, especially in their interactions with staff, then that is cause for concern.
• Safety procedures. Check to see what policies are in place for a disruptive patient, a cognitively impaired resident who leaves a secure area, and what happens when a contagious illness begins to spread throughout the facility. 

Vibes can be incorrect, but it is still important to trust your gut. If something feels off then that usually means it is. Don’t ignore that feeling. After all, it’s your parent’s health that is at stake. 

What’s Important to Your Parent

While delicious meals might be your top priority, that might not actually be the most important thing for your mom or dad. So, sit down and talk to them and find out what they care about most when thinking about the best assisted living facility for them. They might want to enjoy a good social life, so looking for a place with a bustling event calendar and lots of community lounges would be a good choice. Maybe they want to make sure there’s a chapel so that they have somewhere to pray, or a barber or hair salon so they can regularly look their best. 

Don’t push them if their idea of a comfortable home doesn’t match yours. Just think about the dignity you’d want to be granted if you were in their position. While you might not be able to grant all of their wishes, it’s important to do your best to find something that ticks some of their boxes. Your attention and understanding will mean a lot to them. 

Cost

Of course, a lot of your decision making during this process is going to come down to cost. Many assisted living facilities are expensive, and you might be limited to homes that accept Medicare. Always be sure to speak with an insurance provider to find out what kind of care your loved one is eligible for, and speak to any potential facilities as well, to make sure you’re not going to end up paying for any hidden fees. Think about finding a facility the same way you would search for a house. Sure, there might be features you would like, but what is it that you can truly not live without. Deal breakers are a helpful way to find the best spot. If you haven’t taken the time to go through dealbreakers with your loved one then you might miss out on an amazing spot because you thought something was a deal breaker when it was really just a preference.

Cultural Comfort

Our world is made up of billions of people with different backgrounds and experiences. While it’s always good to interact and make friends out of people who are different from you, it can also be important to have a network of people who understand the same cultural experience as you. There’s a camaraderie and a shorthand that people from the same backgrounds face that people outside of it just might not understand, and if you don’t have anyone to share that with then it can be isolating. Of course, there are many ways to share culture, whether that’s someone from the same race, the same religion, the same sexuality or even from the same state. When thinking about an assisted living facility it’s important to find out whether or not your loved one will experience any kind of cultural isolation that could be damaging for them in that space. If someone isn’t free to be themselves, then it’s easy to become withdrawn, and that can be extremely detrimental to one’s mental health. 

Consider the Long Term

When thinking about appropriate living arrangements for your loved one it’s important to think about the trajectory of the rest of their life. While we can never completely predict the future, their current health condition and age can usually provide some idea of their life expectancy and health needs. The reason you want to think about the future is because it might impact the kind of home you chose right now. If, for example, your parent has been diagnosed with a cognitive disease they might still be in the early stages, and perfectly capable of living independently. So, it might be tempting to place them in an exclusively independent living facility. However, you know that down the road their care needs will grow more and more extensive, so it probably makes more sense to place them into a facility that can transition them into that kind of care on site, which saves your mom or dad an unnecessary move. 

In another situation, perhaps your parent has been diagnosed with serious heath conditions, and are already in their late 90s and are unlikely to live for many more years. This might mean the budget doesn’t need to be so tight, and you can splurge on some more extravagant care during their final days. 

At the end of the day the best choice is the one that feels best to you and your loved one. So remember to trust your gut, and be patient during this major transition in your parent’s life.

So the time has come to arrange care for a loved one. This is often a highly emotional process, and it can be easy to quickly become overwhelmed by everything you need to research and plan for. However, with a little bit of organization you can make the process seamless and pain free…or, at least as simple as possible! 

1. Address Care Early

Too often, care becomes an urgent matter because everyone has been too awkward to bring it up before things get serious. This can cause unnecessary stress and anxiety for all parties involved, and can also sometimes mean that the solutions are not ideal because they were found in a panic. With this in mind, it is highly advisable to address the matter of care with your parents as early as possible, ideally before it’s something that might even cross their minds. This might seem uncomfortable at first, but if you frame it as simply wanting to have a plan in place that has their full support then it will likely be received much more positively than you were to spring a plan on them when their health begins to deteriorate. 

Instead, sit them down before anything gets serious, and when you first start to notice signs of aging, such as your mom or dad moving slower than before, or struggling with their memory. Ask what plans they might already have in place, and what their wishes are for their care. Also be sure to ask what the plan is if they aren’t able to stick to their ideal plan. Many older adults want to stay independent, which is completely understandable, but unfortunately that often means they don’t plan for any other possibility. And unfortunately, most older adults don’t have the luxury of being able to continue living on their own as they age, as illness and other impairments often get in the way. 

Gently nudge your parents on what kind of plan they’d like to follow if they are experiencing a serious cognitive condition such as dementia or Alzheimer’s, or if they suffer a drastic injury. Of course nobody wants to think about such upsetting topics, but again, this is about making sure that your parents still have agency, even if they end up losing cognitive function, you’ll know you are honoring their wishes. 

2. Pressing Issues

Every situation is different, and in many cases an older adult may need support for several different issues. Care can come in several forms, and might range from having someone deliver groceries or coming to clean a few times a week, to placing your mom or dad in round the clock, secure memory care. It’s a good idea to sit down to figure out what needs attention the most urgently and address that first. Of course, your loved one should always be involved in this conversation unless there is a valid reason why they’re not able to, such as extreme cognitive decline. However, hopefully you address matters early enough that they are able to be a part of this important process. 

When thinking about the care that your loved one needs, consider how many providers are needed. If they require help with a few simple household tasks then that might be able to be attended to by a caregiver or even a regular cleaner. Perhaps they just need a few deliveries set up if they are not as mobile as they were before, or, in some situations you might be looking at moving them into full time care. 

It may not be possible for you to address all the needs your loved one has at the same time, so prioritize. The most important thing is their safety, so look at what they need help with and make sure that anything that is needed to provide physical or emotional safety to them is the first thing you attend to. After that you can turn to elements that look after comfort or increase their comfort or accessibility. If your loved one is not safe then looking after their other needs won’t help them much. Again, making this list with your loved one is always best, but if not then doing so with another member of their support network or a trusted medical professional is another good option. 

3. Keep Track

When older adults get to the point of needing care there are often lots of appointments with doctors and specialists, plus interviews with caregivers or care homes. Even after care is arranged there is often a lot happening each week, such as physical therapy and other medical treatment. With such a busy schedule it’s important that you keep everything documented in a day planner or a calendar on your phone so that you and your loved one don’t miss any important appointments or events. 

Not everyone loves keeping a calendar, but, according to the Jed Foundation, keeping track of your schedule can help keep stress levels and anxiety at bay and better organize for events you look forward to, like spending time with friends or putting aside an evening for a nice dinner at home. 

Keeping track doesn’t just mean keeping a schedule, it’s also useful to write down health information for your loved one in something that is often referred to as a health journal. This is so you can easily track any changes in your loved one’s condition. You don’t have to rack your brain for when they started seeing a specialist or taking a particular medication, instead you can simply take a quick glance at the journal. This is a great way to be able to see how your parents improve or deteriorate over time. Our memories aren’t always the most reliable, so it might be easy to trick yourself into thinking behavior your mom or dad is exhibiting is normal, when really it’s a new development that could signal a health issue. Keeping a journal is also very useful in emergency situations where you might need to be able to provide health information quickly. 

4. Let Your Parents Loved Ones Lead

Many older adults might already have a plan in place for aging, and it’s important to respect their wishes. While there will be some circumstances where their physical or mental health won’t allow them to continue living independently or without some form of care, in other cases you may simply disagree on what level of care is appropriate. In those cases the best thing you can do is let it go. Your parents are adults and they are allowed to make their own choices. You might not like the choices they make and may be scared for their safety, but ultimately there isn’t really anything you can do if they’re not willing to accept your help. The best thing you can do in these situations is to do your best to let it go. Look to Psychology Today for some tips.

5. Know Your Boundaries

Dealing with aging and/or ill loved ones can bring up a lot of emotions and old resentments. It can be easy to fall into arguments and allow yourself to be taken advantage of by offering up more than you are capable of taking on. Caregiving is demanding, and unless you are mentally prepared for it it can lead to poor mental health and eventually to burnout. That’s why it’s so important to set boundaries early on when it comes to arranging care for your loved ones. Figure out what you are and are not willing to help with, and what adjustments you feel comfortable making in your own life to support your loved one during this difficult transition. Of course there may be times when finances or another confining element makes you give more of your time or money than you would like, but even in those circumstances make sure to take a step back to see what changes can be made. Sometimes adult children operate out of a feeling of obligation to their parents, which can quickly turn to resentment. Is your loved one truly not able to cover the cost of their own care, or do they simply not want to? Aging can be expensive, but that shouldn’t all fall to you. Know your limits before you end up in a tricky situation that’s hard for you to make your way out of. 

6. Keep Everyone Informed

As has already been stated, organization is extremely helpful for keeping stress levels down, so think about how you can do it in all areas. There are likely lots of people who also care about your loved ones, so keep them in the loop so that they understand what is happening and can step in with ease if for some reason you are unavailable in the case of an emergency. This might look like keeping a list of important phone numbers, medications and any allergies or conditions that others in your loved one’s support network should be aware of. This is also helpful for you to bring to appointments so that you can be sure you don’t miss anything if asked. Sometimes we forget important details in high stress situations, so having it all written down can be very helpful and in some cases even prevent fatal outcomes! 

Of course, you should always have consent from your loved one before sharing sensitive medical information if they are able to provide it. 

Along with medical information it’s always nice to jot down preferences that your loved one has that can increase their comfort. Knowing your loved one likes having slippers on inside is not a life or death detail, but if it can help to make their life a little bit better than it’s absolutely worth it to pass that information on to other care providers. 

7. Financial Plan

While your loved one might have an idea of how they want their golden years to play out, the reality is that the vision they have may not be feasible for them financially. Home Care Care News outlines how unaffordable home care is becoming, and many care homes also come at an exorbitant cost. It’s important to look ahead at what different scenarios actually cost, and then plan accordingly. It’s obviously going to be upsetting if your loved one is able to organize the exact lifestyle they desire, but if the situation is tackled early, then at least the best alternative can be arranged. 

8. Find Care Providers

Finding care providers was touched on earlier, but it’s worth a second mention. There can often be lengthy waitlists for specialists and interviewing caregivers can sometimes take a good amount of time. See what information you can get over email, or find out what communications you can have over the phone or via video call, such as online therapy via Total Life. It can save a lot of time to not have to run around town to have meetings in person. 

9. Declutter

Older adults have a rich history with lots of interesting stories, but with that history often comes a lot of stuff. Organizing care for a loved one is the perfect time to start sorting through their belongings to figure out which sentimental items should stay, and what can be donated or discarded. This will make any transition to a smaller home easier, and will also help ease the work for caregivers who may not be comfortable working in an extremely cluttered home. There’s also another very good reason to consider decluttering as part of your care plan. Neuroscience News tells us that clutter can lead to stress and anxiety, which is not what anyone needs when dealing with an already stressful situation!

10. Where There’s a Will…There’s a Will…

No one wants to imagine their loved ones dying, but it’s a reality that has to be faced, especially as they grow older. That’s why it’s so important that you encourage your loved one to complete their will and get any other important affairs in order. Inheritance can be a heated matter within families, and that is especially true if a proper will wasn’t drawn up before death. Completing a will will allow your loved one to focus on their health with the knowledge that the friends and family they leave behind won’t be sorting through legal matters after their death. Plus, it’s so important to attend to legal matters early, as cognitive decline can affect the legality of wills if left to the last minute. Investopedia does a nice breakdown on what a will covers. 

There are so many matters to think about when organizing care for a loved one, but these tips should help give you direction in a time that can be stressful and highly emotional. While the care you’re organizing might be for your loved one, a bonus tip is to not forget about yourself. You are likely going to have moments of anger and sadness throughout this process so be sure to give yourself time to rest, cry, go for a run or anything else that can help you regulate your emotions and get back to work in a stable state. You’ve got this!

As the weather grows colder, nature slows down—trees go dormant, days get shorter, and many animals will hunker down to hibernate. You may notice this shift in yourself, too. With less exposure to sunlight, your internal clock can be thrown off and leave you feeling tired and sluggish, which in turn can leave you less motivated to get out and do things. However, staying social is just as important in the winter months, if not even more so. 

The Importance of Staying Social

According to the Cleveland Clinic, loneliness is “one of the most recognized contributors to mental health issues”. It has been associated with elevated risks for depression, anxiety, and general stress, as well as cognitive disorders such as Alzheimer’s; frequent social contact is thought to reduce the risk of dementia, which is particularly noteworthy for older adults. As you age, the risk of developing these cognitive disorders is greatly heightened. Staying socially active may prevent some of these disorders, or at least alleviate some of their symptoms.

In addition to this, loneliness can impact physical health; studies have shown effects on blood pressure and cholesterol levels, which in turn can increase risks of strokes and heart attacks—which are most common in older adults. And while social isolation is a concern year-round, it usually impacts you most in the wintertime, with shorter daylight hours and unfavorable weather conditions exacerbating its negative effects. 

Elevated risks of seasonal illnesses, such as the flu, can also create difficulty in making plans—causing further social isolation. With icy weather and lower temperatures, fears of falling and hypothermia can also cause many older adults to avoid making plans to go out. It’s a vicious cycle which can be very challenging to overcome. That being said, having a social winter is still achievable! You just need to approach it in the right way.

General Tips for Winter 

After learning the benefits of socialization, it’s likely that you want to start getting out more. That’s fantastic! In order to properly reap the rewards, it’s important to understand the challenges that come along with both the winter conditions and with your age, as this season often affects older adults most.

Prepare for the Cold

While you may have gotten away with skimpy clothes in your teens, it’s best to avoid getting cold as an older adult. As an older adult, you are more likely to develop hypothermia, which can cause damage to the heart, kidneys, and brain—and if untreated, hypothermia can be fatal. If you are going out in cold weather, be sure to take the necessary precautions to keep warm.

To prevent hypothermia while outdoors, always dress in multiple layers and wear hats, mittens, and scarves. Keeping your body insulated and protected from both wind and moisture is very important! Avoiding caffeinated and alcoholic beverages can also help, as these can actually increase the rate of body heat loss. Instead of drinking these, consider bringing a warm drink like tea or hot cocoa with you in a thermos or other insulated bottle. That way, if you begin to feel cold, you will have a quick way to warm up. Alongside staying well hydrated, make sure that you are well fed before and while you are out. Much like an actual heater, your body needs fuel to generate heat, so providing it with good hearty foods can make a big difference. 

On top of this, be sure to plan ahead before going out. Try searching for cafes or community centers near where you are planning to go. Should the weather take a turn, it’s a good idea to have several places where you could go and warm up, or wait out a storm.

Even if you are indoors, staying warm is just as important. Be sure to stay well fed, as mentioned above, and ensure that your thermostat is set high enough—one JAMA Network article recommended setting it to 68°F or higher. Keeping windows and doors closed and minimizing drafts can also help to keep you warm without elevating heating costs.

Avoid Slips and Falls

One of the most common fears in older adults is a fear of falls—this may be something that you share. If that is the case, winter’s icy surfaces can be especially nerve-wracking. There are several things that you can do to lower your risks of falling.

First, plan ahead and don’t go out if the conditions are bad. After freezing rain or flash freezes, it is best to stay indoors. If you do go out when conditions are icy, be sure to let people know where you are going, and bring an alert system—like a phone or whistle—to call for help if needed. Wearing rubber-soled boots and shoes with a flat shape (i.e. no high heels), as well as using ice grips can help to increase traction further. However, take care to still avoid icy surfaces whenever possible—these devices are not foolproof! Removing ice grips right after going indoors is also important, as they can cause damage and result in slips on indoor flooring.

When walking, take smaller steps and keep your hands out of your pockets. Having your hands in your pockets may be warm, but having them out improves your balance and will let you catch yourself if you do end up slipping. This video from the Alberta Health Services explains how to “walk like a penguin” to lower the risk of falling. And of course, choose where you walk carefully. Avoid dark or wet areas, and try to walk on cleared pathways whenever possible. 

Take Measures to Prevent Illness

As the weather grows colder, seasonal illnesses like the flu become much more common. This is for a number of reasons; colder temperatures can actually make it easier for the viruses to survive. Winter’s dry air also plays a role in these increased contagion rates. As explained in this Mayo Clinic article, in humid air sickness particles can join with water particles and become bigger and heavier—this causes them to fall to the ground. Dry air does the opposite. Since there are less water particles to join with, viral particles are able to stay airborne for longer. And, since people spend more time indoors, you are more likely to come into contact with these particles than in the warmer months.

In order to lower the risks of catching these illnesses, you can do several things. First and foremost, get vaccinated! Vaccinations work by exposing your body to weakened or inactive parts of the virus, which then teaches your body how to fight it later on. For those aged 65 and older, your doctor may recommend a specific kind of vaccine which is better suited to older adults; for example, the CDC recommends that adults over 65 years get a higher-dose or adjuvanted flu vaccine to maximize benefits. It is also possible in some cases to have vaccinations covered by Medicare.

Along with getting vaccinated, wearing masks while out in public spaces can reduce your exposure to viruses. From cloth masks to professional grade N95 masks, there are many options out there, but anything is better than nothing! Try to find something that you are comfortable with wearing and stick with wearing it whenever you go to an indoor public space.

Ideas for Wintertime Activities

Now that you are all bundled up, have checked the weather, and are protected against sickness, you can finally get out and have fun! In fact, you may already have plans, such as holiday dinners with family, or events to go to with friends. In case you are looking for more inspiration, we have listed several ideas below. These are listed in order from highest to lowest effort, as we know that some days are more energy-filled than others. This ranking is just a guide, and you may find some of the “low effort” activities to be difficult—always make sure to check in with yourself and your abilities for the day.

Check Out Winter Festivals and Markets

Visiting a winter market or festival can be a great way to get into the holiday spirit. Whether you celebrate Christmas, Hanukkah, Diwali, Kwanzaa, or simply like to treat your loved ones, there are many opportunities to pick up gifts for your special people. 

Festivals don’t have to be about gift-getting either. Many times, winter festivals will have performances—think parades, music, and ice sculpture shows—as well as competitions to participate in, should you be interested. Simply going to experience the sights and try the delicious warm treats is also an option! 

As winter festivals have a wide variety of activities, they can be great places to go with family and friends. No matter how old or young, there is something for everyone to enjoy. You can let your grandchildren get their energy out while catching up with your kids over some hot cocoa, or enjoy some beautiful ice sculptures with your neighbours and friends. Just make sure to dress warmly, and to not be afraid to move somewhere indoors if you start feeling chilly. 

Get Some Exercise (Both Indoors and Outdoors)

It is always important to stay physically active, and winter is no exception! As per the Centers for Disease Prevention and Control, adults aged 65 and older are recommended to get at least 150 minutes of moderately intense exercise a week. Exercising is not only good for you physically, but can also be great for socializing. By bringing a friend with you or joining a group, you’ll be able to get the best of both worlds.

Though the roads may be a bit treacherous, there are still many ways to exercise safely outdoors. For those of you with high mobility and energy, snowshoeing is a great way to get moving. It is a lot more tiring than regular walking, so be sure to keep things short and slow to start; you can rent snowshoes for the first few times, and then consider buying your own pair if you feel that it’s a sustainable activity for you. Other high energy options include skating and skiing. If you have lower energy or have mobility issues, simply taking a walk outside is still highly beneficial. Just be sure to choose your routes carefully to avoid icy or uncleared roads. For each of these, consider joining a group—walking groups are especially popular for older adults—or organize your own! You could organize a trip out to a local cafe, so that you have a warm destination to warm up in before heading back home.

If the weather is particularly bad, going to an indoor exercise class for something like yoga, tai chi, or aquatic fitness can help to keep you social and fit. If you have a walking group who you usually walk with, you could also try walking through a local mall. That way, you will be warm and still get to exercise and chat!

When exercising in the winter, it is also important to note that, while you may feel warm while you’re moving, you can cool off very quickly. Always dress warmly, and wear sweat-wicking layers to minimize heat loss.

Attend Indoor Events

If you just don’t feel like staying out in the cold, consider checking out some local indoor events. Many community centers will offer older adult-specific crafting events for holiday decorations, which provide fantastic opportunities to both engage your mind and meet new people. According to numerous studies, including an analysis by Sage Journals, crafting has been shown to enrich older adult life and improve mental health. And, by creating something with others, you can not only make beautiful decorations, but also create memories and friendships that will last for the rest of your life.

The festive season also often comes with a wide range of concerts, from christmas choirs to holiday rock. If you or your loved ones are music enthusiasts, consider buying some tickets to see a show! If you enjoy singing, you could also participate in events like Scratch Messiah, where the audience becomes the choir—no rehearsals, just the pure joy of singing with others.

If you’re someone who likes to stick with what they know best, joining a club centered around one of your existing hobbies can connect you with likeminded people. Try joining a knit-and-natter club to swap patterns and stories, or attend a book club meeting to discuss your most recent reads. With the internet, it has never been easier to connect with others; using sites like Facebook and Meetup, you’ll be able to search for exactly what you’re looking for.

Go Virtual

On some days it may simply be too difficult to go outside, whether that be due to road conditions, frigid temperatures, or low energy. In these cases, virtual events can connect you to others from the comfort of your own home. Some examples include virtual book clubs, talks or presentations, exercise classes, and much more. While using tech can be daunting, with the right help—for example, asking your family to help get you started—and lots of practice, you’ll be able to attend virtual events in no time.

Connecting with family and friends over long distances is also now easier than ever. If you have friends living abroad, or live in a remote area away from your loved ones, try setting up weekly or biweekly calls—with video, or just audio—to catch up on their lives. This can also be a great way to practice using technology!

Final Remarks

In this article, we have mentioned several strategies in both staying healthy through the winter, and keeping socially active. However, if you are struggling with intense feelings of loneliness, fatigue, and sadness, you may be experiencing depression, and the strategies listed above are not replacements for professional help. Talking to someone in your family, friend group, or reaching out to a doctor or therapist can help. Remember—even though it may be hard to see it, there is hope. Help is available. You don’t need to suffer alone.

The most wonderful time of the year is often the most stressful, especially for caregivers who end up having a lot more on their plate than usual. 

Caregivers are busy at the best of times, but holidays introduce the pressure of attending social events, children’s concerts, finding time to buy gifts, and meal planning for all those decadent holiday meals. This often results in caregivers facing extreme exhaustion and burnout over the holidays, which is the exact opposite of a peaceful season! 

You deserve to enjoy the holiday season along with everybody else, and the good news is that that is completely possible! With a little bit of planning and a commitment to yourself, you can navigate the holidays as a caregiver with less stress and more joy! Read on to find out how. 

Schedule, Schedule, Schedule

Don’t like keeping a schedule? Now you do! Schedules are a great way to keep stress at bay. When you write your appointments down it can help you carve out time for the activities you really want to know, and better manage your time overall. When you’re saying yes to a lot of events without keeping a schedule it can be easy to get overwhelmed fast, as things will quickly pile up and you might even find yourself in the unpleasant situation of committing to multiple events at the same time! Scheduling helps you determine what you actually want to prioritize, and gives you a good out for declining an invitation to something you’re not actually interested in! “I’m so sorry, but my schedule is already full that day.” 

While a schedule is great for keeping track of work and social commitments, it’s also useful for scheduled time that is specifically dedicated to you. This might look like booking a massage for yourself, or even just putting aside time for you to cook yourself a nice dinner. Sometimes people can neglect giving themselves the time they need unless it is explicitly put aside in their schedule, so do yourself a favor and put aside the time you need to feel your best. 

Schedules can be kept in a physical calendar, or, as is most popular, via an app on your phone. You can even sync your calendar with your kids and your partner, so that everyone is up to date with various family commitments and you don’t need to worry about missing your kid’s choir recital. You can also set up alerts on your electronic devices that will remind you of important events. We need all the help we can get, sometimes!

Another form of scheduling that many people find helpful is to write to-do lists each day, or for tasks you need or want to complete during a specific time period. Having a to-do list can help you focus on what is important to get done immediately, instead of getting stressed about something that doesn’t need attention for another few weeks. A helpful tip is to also write down the estimated timing of each task. This can be very useful for anyone who gets easily overwhelmed by tasks and tends to procrastinate. If you write down that answering that one email you’ve been avoiding will only take five minutes then it might be easier to tackle it! Writing down timings can also help you plan out your day and hopefully add in the activities that you’re more interested in doing, like grabbing coffee with a friend, or making time for that workout class. 

Northwestern Medicine even outlines some of the benefits of scheduling, including better sleep, less stress and healthier eating habits! Convinced yet?

Don’t Be Afraid to Say No

The holidays can be a wonderful time to catch up with old friends and get together with family, but those very same commitments can also bring up difficult memories and be quite exhausting! While it can sometimes feel challenging to turn down an invitation, it’s important to remember that you always have the power to say no, and you should use it if it’s the best thing for your mental health. Just because you can do something doesn’t mean you should. It’s always nice to cover a shift or go to a party if you have the capacity to, but if you know that it’s really important to take that time alone to recharge then that is the choice you should make. If you give too much of yourself then you’re much more likely to burn out, so putting up boundaries and saying no more often actually helps you to be able to have more time to give in the long run. 

When saying no try to practice saying no without a reason. You shouldn’t ever have to have an explanation for something you don’t want to do. Simply saying “I’m sorry I can’t make it” should be reason enough. If you find someone is consistently pushing back on your no’s then you might want to consider whether you need to put up firmer boundaries with that relationship. 

Figure Out What’s Important

During the holidays it can be easy to fall victim to the idea of what our holiday “should” look like. You might think that you need to decorate a certain way, or host a dozen perfect holiday parties. Maybe you’re going to homemake gifts, or bake dozens of cookies or get family photos in the snow or visit that really cool winter wonderland in the park or, or, or…very quickly, a time of year that’s supposed to be fun becomes overstimulating, expensive, and filled with loud family arguments. So, what’s really important to you here? Do you actually want to host those parties, and do you want to stand in the cold for hours looking at ice sculptures? It’s totally fine if you do, but if those thoughts aren’t exactly filling you with joy then maybe it’s OK to leave them behind this winter. 

Have a check-in with yourself and your family about what priorities you really have this year. You might be surprised to find out that some of the traditions and events are stressful for others as well, and that perhaps they can be replaced with other more relaxing activities instead. The holiday season doesn’t need to look any certain way. You should do it exactly the way you want to, and if that’s eating chocolate in your pajamas that is absolutely acceptable. 

If you find yourself in the position where your loved ones want to continue a tradition that is very stressful for you, then that’s a great opportunity to have a discussion about how it can continue without being such a burden to you. Do you throw a beloved holiday bash that has gotten to be too much? Maybe a different friend can host but you might be willing to get together for a planning meeting to help pass the torch? Or perhaps you want to continue but you just need extra support because previously all the work has fallen on you? If everyone wants an event to continue then there needs to be a commitment to help out. Delegate tasks to your loved ones and put up a firm boundary that can only go ahead if everyone fulfills their assignment. That way you can see the traditions you enjoy, but with less stress involved. Plus it’s always good for your family to see how much work you put into something. Maybe after finding out how much work goes into it that tradition won’t be so important anymore!

Stick to Healthy Habits

It can be tricky to stay on track with your health goals during the holidays. With extra parties and old friends in town it can be easy to stay out late or overindulge on sweets and alcohol. However, getting out of your routine can often make you feel sluggish, sad and stressed. 

Maintaining a healthy routine doesn’t mean you can’t enjoy a night out with friends, but it does mean there are some limits you should put in place to make sure you can enjoy the holidays and stay healthy while doing it! 

• Prioritize sleep – give yourself a curfew and stick to it. Give yourself a curfew and stick to it. To make this easier, try to show up earlier for events so you’re not tempted to stay later, and be sure to not stay out late if you have to work early the next morning. If you do find yourself feeling a little extra tired, a half hour nap can be helpful if needed. 
• Give yourself a drink limit – you can still enjoy a cocktail here and there, but try to limit yourself to one or two drinks per event. If you still want a drink in your hand there are now more alcohol free cocktails, beers and wines than ever! And most of them look just like the real thing, so you don’t need to be worried about judgment from others (although honestly if anyone is judging you for making healthy choices then that is totally not cool).
• Make healthy food choices outside of events. It’s totally normal to find yourself faced with lots of sweets and rich food during the holidays and you should enjoy it! But, be sure to focus on healthy, protein and nutrient dense food outside of parties and festive dinners out with friends. Have a good breakfast and pack a salad with protein for lunch and eb sure to drink lots and lots of water. Plus, really try to listen to your body. It can be easy to mindlessly reach for that cookie, but if you aren’t in the mood then don’t go for it! 

Don’t be too hard on yourself if you struggle with good habits during this time because it’s hard! But doing your best to care for yourself will help keep your stress levels and mental health in check during this complicated time of year. 

Budget

One of the major reasons that people end up with extra stress during the holidays is because of poor spending habits. It’s easy to get caught up in the holiday spirit and splurge on gifts that are too expensive, or agree to go to that super pricey new cocktail bar, but while doing those things might feel good in the moment, they’ll often leave you with feelings of guilt and anxiety. 

Investopedia offers some good tips to avoid overspending during the holidays. They include focusing on smaller personalized gifts, offering quality time instead of gifts, and focusing on what you can afford, instead of trying to match what someone else is able to. If someone truly cares about you they’ll care much more about the thought behind a gift than they will the price of it. 

Limit Alcohol Use

Obviously limiting your alcohol consumption is helpful in terms of helping you stay on schedule and on budget, but reducing or completely stopping alcohol consumption over the holidays can also help you remain balanced and greatly reduce stress. 

While many people tend to reach for a drink to relax, the reality is that alcohol might be making your stress worse. The Mental Health Foundation tells us that while at first alcohol might make us feel more comfortable, after that initial feeling wears off it’s much easier for negative thoughts, depression and anxiety to take over, which can lead to agitation, anger and poor decision making. 

Alcohol can also seriously impact your sleep. Even if it feels like it helps you get to sleep faster, it’s actually resulting in a much poorer quality of sleep, which is not exactly what you want at such a busy time of year!

It can be difficult to stop drinking, but there are lots of supports out there. You can always talk to your doctor or a support group, or perhaps you might even encourage your friends to commit to a month without drinking. You might be surprised at just how much it affects your mood. 

Practice Mindfulness

Mindfulness and meditation can be great tools to use during periods of stress. There’s evidence that spending even as little as one or two minutes a day focusing on your breathing can make a difference to your mental health, so why not give it a go? There are several apps that can help you start out, such as Calm and Headspace.

Ultimately, the best ways to reduce your stress as a caregiver this holiday season is by doing what feels best for you. Some of the items in this article might be very helpful, while others might cause more stress for you as an individual, so be sure to listen to yourself and only continue with what feels right. Everyone is different, so while relaxing in a bath might sound great to you, for someone else the best stress reliever is lifting weights at the gym. Focus on what feels right to you, and here’s to a stress-free holiday season!

Everyone wants to take care of the people they love. Many wedding vows have the line “in sickness and in health,” and most children would do anything to keep their parents around a little longer. Because of this, it’s common for children to become caregivers for their parents, or a senior becomes a caregiver for their spouse. Sadly, for some, the choice as to whether or not to become a caregiver is not given to them, as the cost for care can often be prohibitive. 

Regardless of the reasons why you have become a caregiver, the reality is that you are one, and being the person to provide full time support to a loved one can be a heavy and difficult task. While there are certainly rewards to caregiving, it can also be very easy to become burnt out, especially if you’re dealing with an already strained relationship. 

That’s why it is so important that you do what you can to care for yourself first. It might sound counterintuitive to prioritize yourself, but you’ll be a better caregiver to your loved one if you’re looking after yourself and making sure you are getting adequate rest and time to enjoy life. Many caregivers struggle with feelings of guilt if their entire lives don’t revolve around the loved one they’re caring for, so let’s start small, shall we? Here are some tips for taking care of yourself, from little things to do right now, to how to tackle the long term. 

Schedule a Bit of You-Time 

It’s likely you already have to keep a fairly predictable schedule in order to care for your loved one. They might need medications at a certain time, have daily appointments or physical therapy. Routine is also very useful, as Northwestern Medicine points out, for their health, so it’s likely you try to keep things predictable. If this is the case, then why not use the advantage that a set schedule gives you to carve out a few minutes to do something that’s just for you. This is not about getting in an hour long workout every day (although if that’s available to you go for it), but something like five minutes to do a guided meditation, a stretching routine, or even playing a word game on your phone while enjoying a cup of coffee can do the trick. Schedule five minutes of you-time every day when you know you can take it, maybe before your loved one gets up, while they’re at an appointment, or during a nap. Sometimes we need scheduled reminders to focus on ourselves, so start adding a little bit of you-time into your day. 

Movement 

We all know that exercise is good for us, but when you’re preoccupied with the care you have to provide for someone else, it can be easy to find yourself going weeks without any kind of movement. Sometimes you literally do not have time in the day. It’s completely understandable to find yourself struggling to fit a workout in, but the unfortunate reality is that exercise is vitally important to your health. It can help to prevent a host of serious health conditions such as cardiovascular issues, high blood pressure, and type 2 diabetes. Exercise has also been shown to have a very positive impact on the state of our mental health, as shown by Mayo Clinic – something that might be even more important as you navigate your role as a caregiver. 

The good news is that any amount of exercise is better than no exercise at all, and you might be surprised at how even a little bit of movement can change your mood. Start small. If you are sitting for a large portion of your day, try to challenge yourself to stand up and simply walk a few steps every hour. If you normally take the escalator at the bus station, try going for the stairs instead. Once you’re comfortable with little additions like those, then you can progress to something bigger like going for a run or taking a class, but for now, focus on getting movement in small doses. 

Stay Hydrated

Staying appropriately hydrated is important to help us feel our best. When you’re busy it can be easy to forget to drink water, or rely exclusively on sugary or caffeinated beverages to keep you going. While there’s nothing wrong with enjoying coffee or the occasional sweet drink, it’s important to focus on water or unsweetened herbal teas as your main sources of hydration. These drinks will keep you hydrated without the common jitters or sugar crashes that come from caffeine and sugar. 

In terms of exactly how much water to drink, there’s no hard and fast rule, as outlined by Harvard Health. Often, six to eight glasses a day are enough, but a good way to tell if you are getting enough water is by checking your pee! If it’s a faint yellow then that’s a good indication that you’re getting adequate hydration. If it’s completely clear then you’re probably overhydrated, which doesn’t offer any additional benefits, and will likely just make you run to the bathroom more often. Of course, if you are very active or live in a hot climate, then you might need to drink more than six to eight glasses to meet your daily hydration needs. Always drink when you’re thirsty, and, if you find that you are constantly thirsty even if you’re drinking enough then it might be a good time to visit your doctor, as that can be a sign of an underlying health condition. 

For some people, it can be struggle to drink enough water because they don‘t like the taste, or simply find it boring. If you can relate, then try these tips:

• Add fruit like strawberries, grapefruit, lime or lemon – you can even get a water bottle that has a fruit infuser built into its design
• Purchase some sugar-free water drops that come in flavors like watermelon and lemonade
• Switch out one of your glasses of water for a flavored soda water
• Prep a big jar of herbal tea to keep in your fridge to grab some whenever you want 
• Get a fun water bottle with inspirational quotes on it to keep you drinking throughout the day

Finally, if you can, try to drink a glass of water as soon as you wake up every morning. It can be helpful to get you into a routine of hydration throughout the day, and what better way to set you up for success? Establish a Bedtime Routine

Getting a solid night’s rest is one of the best things we can do for our health. It keeps stress and weight levels in check, and can protect against serious health conditions like heart disease, stroke and depression. Unfortunately, it’s often people with jam packed schedules like caregivers, who have some of the worst sleeping habits. One of the reasons for this is something called revenge bedtime procrastination. 

Revenge bedtime procrastination, according to the Sleep Foundation, is when someone purposefully prolongs their waking hours so that they can have some time to themselves, usually to go out with friends or stay up watching TV. This is done despite knowing that these actions will negatively impact their sleep and lead to unpleasant consequences for doing so. However, people do it out of an anger at how full their days are, and out of a desire to gain back some time (even if it endangers their health and makes them exhausted in the process).

It’s incredibly frustrating and demoralizing to not be able to do the things you enjoy. Everyone should be able to watch an episode of tv or go out for a drink with friends when they want to, but risking your health just isn’t worth it, and it won’t help the situation in the long run. Instead, if you focus on building up healthy habits like a good sleep routine, you might find yourself better able to tackle and organize your schedule so that you do end up with time to do the things you love. 

When thinking about how to build a good sleep routine, here are some things to consider:

• Clean, comfortable bedding can help you sleep more soundly. If cost is an option check out sales at places like TJ Maxx. If eating in bed make sure to wipe away any crumbs. 
• Check the temperature – while it might be tempting to turn up the heat in the winter, it’s been shown that cold temperatures actually help you sleep better! The perfect temp will vary from person to person, so experiment with what works for you. If you feel a little cool try adding on a cozy blanket instead of automatically jacking up the heat. Your sleep and your utilities will thank you! Of course, in a cold climate never turn your heat off, as that could be dangerous to you and your home, but see if you can sleep with the temperature between 65 to 68 degrees. 
• No screens – instead, try to do something relaxing before bed, like reading, stretching, sketching or journaling. 
• Have a warm shower or bath – for many people this is a great way to relax in the evening.
• Lights out – lights can be distracting and keep our minds from settling. If you find this to be a distraction, it might be worth trying an eye mask to help you get some shut eye. 
• Noise? Yes? No? For some people, it’s hard to fall asleep in silence, so a white noise machine, gentle music, or a guided meditation might be helpful. For others, earplugs might be the key to getting a good night’s sleep. 

Community

There’s a reason you don’t hear stories about cave men and women living alone in a bachelor cave – they wouldn’t have survived! They needed each other to provide for each other, survive the elements, share stories and laugh. While we don’t need to worry about saber tooth tigers today, community is still vitally important to our wellbeing. In fact, making time for relationships that are important to you can help ease symptoms of depression and anxiety, improve your immune system and contribute to an overall feeling of happiness and satisfaction with life. 

It can be difficult to schedule time for friends and family when you’re looking after a loved one, so aim for something low-key to begin with. Maybe a friend or family member can even spend time with you while you’re with your loved one. They might join you for a walk or a meal, which is ultimately enriching for both of you. 

Focus on quality time, not going out to check out the hot new restaurant. Once you have carved out more balance in your life then you can go after that as a goal, but right now you should focus on having meaningful interactions with the people you love, which might just mean taking 15 minutes to bond over coffee before both of you start your day. 

Set Boundaries

One of the most important things to do when agreeing to take on the care of a loved one is to set some solid boundaries. While they will obviously have some specific needs you’ll have to attend to, if you’re taking on their care then they are likely still alert enough to be able to have a little bit of independence. So figure out what your boundaries are and make sure they are clear to your loved one. This might mean giving you time to enjoy a walk in the morning, or not disturbing you at night unless it’s an emergency. It can sometimes be difficult for caregivers to set boundaries, but it’s crucial in order to protect your mental health and keep the relationship between the two of you in a healthy state. You can also encourage them to set boundaries with you. Here are a few things to remember when setting boundaries. 

• It’s OK to say no
• Your boundaries can’t force someone else to abandon their values or opinions
• It’ll feel uncomfortable at first, but it will get easier with time

Time Away

When caring for a loved one it can feel like you need to be there at every waking moment, but that’s not healthy for either of you. You need time away, and it’s good for them to have other relationships as well. While it might not be feasible right at the start, eventually you can build up a roster of people who you trust with your loved one who can step in to provide a bit of support so that you can take some time for yourself. This might mean a friend coming to watch them while you take a yoga class, or your partner stepping in so you can go to the movies. Maybe it even gets to the point where you can have a full vacation, knowing your loved one is safe at home. 

This might take quite a bit of time, but if you put care into your community, then hopefully those relationships will be available to you. Of course, never take advantage of somebody’s empathy, and never leave your loved one in the care of someone you don’t trust. 

Hopefully this article has given you the groundwork to start caring for yourself a little better. Remember, if you care for you, then that translates into being a better caregiver.

Caregiving is one of the most honorable vocations, but it is also one of the most exhausting. The amount of care and attention you have to put into another person can quickly become overwhelming, and many caregivers find themselves struggling with stress, anxiety and burnout. That’s why it’s so important to take your mental and physical health seriously. The following tips are ones that are commonly recommended by medical professionals all over the world, and should help you stay focused, calm and present.

Don’t Give Too Much of Yourself

While of course you want to be the best caregiver imaginable, it’s important to know your limitations. Most caregivers aren’t trained to provide mental health support, and trying to help a senior with a serious condition like depression when you’re unqualified to do so could not only lead to distress for yourself, but you could also endanger your client by giving them bad advice on how to manage their mental health issues. It’s better for everyone if you leave some topics up to a professional, such as a senior-specific mental health therapist or counselor. 

Of course, this doesn’t mean that you can’t engage with your client on difficult topics, but if they’re dealing with a mental health condition that you don’t have experience working with, they’re processing a major trauma, or you notice that you’re taking their issues home with you, then it’s time to think about how you can better serve them and yourself. You’re going to show up best to your job when you’re feeling good, so don’t feel bad for setting boundaries. They’re necessary so that you can be the best version of yourself at work. 

Eat Well

Tale as old as time, but it’s no secret that eating a healthy diet is a way to reduce anxiety, stress and depression, as well as helping to keep you physically healthy. Harvard Health references a study that shows that eating a traditional diet such as the mediterranean, which is high in fruits, vegetables and healthy fats like olive oil, could work to reduce stress by 25-35%! 

Of course, it can be hard to make changes to your diet, especially if you have a busy schedule and find it difficult to find time to cook, but there are small changes you can make over time to help you reach your food goals. Instead of promising yourself that you’re not going to eat any junk or sugar (unrealistic to start with, especially if you don’t have a very healthy diet at the moment), why not commit to eating a vegetable with every single meal? That way, you’re not giving up on anything, but you’re adding on something that’s good for you. That might look like adding an avocado or tomato slices to your toast with breakfast, or having some carrot sticks and dip with lunch. One of the best ways to eat healthy is by doing it in a way that you enjoy, so don’t cut yourself off from the foods you love. Try making a simple cheese sauce to enjoy on your broccoli, or add a little bit of honey to your roasted vegetables. The win is eating a healthier diet overall, not abstaining from anything sweet or deep fried. Plus, you’ll be more likely to stick to a new diet if it includes some of your favorite foods. 

Another good recommendation for keeping a healthy diet is to up your protein intake, which helps you stay full and satisfied for longer. This might mean adding a chicken breast or salmon to your salad, or making a tasty stir fry with tofu. When we aren’t getting enough protein it tends to make us hungry, which is why you might be snacking so much in between meals. If it’s available to you, it’s always a good idea to seek out the help of a nutritionist who can help you meal plan and make sure you’re making choices that are healthy and sustainable for you. 

Get Moving

It might seem counterintuitive to move when you’re exhausted, but frequent exercise actually gives you energy! If you’ve been struggling with stress and exhaustion then a little movement might be just what you need. While we know that exercise is good for our cardiovascular health, The National Institutes on Health outlines how exercise helps our mental health by reducing cortisol levels and balancing out our leptin and ghrelin levels, which helps keep our appetite and stress levels in check. You might have noticed that when you’re stressed you don’t sleep well, you don’t feel like exercising, and you’re more likely to reach for unhealthy foods. It’s all a cycle, and it can be hard to get out of it. But, the good news is that once you start working on improving one of those habits, the benefits of one will spill onto the others. If you work on getting a bit of exercise then there’s a good chance you’ll want more nourishing food, and there’s a good chance you’ll start getting better sleep, because, once again, it’s a cycle! 

Just like with your diet, it’s always better to start small when implementing new habits. Instead of trying to go to the gym at 6 am every day, why not start by parking your car a block away from work, or taking the stairs at the subway station? Or you might commit to doing a five minute yoga video every morning, or walking around the block when you get home from work. A little bit of movement is better than no movement, and, once you’re comfortable in your new routine you can slowly start adding on to your exercise until you’re getting at least 30 minutes a day of moderate exercise (the recommended minimum amount by health agencies all over the world).

Something else to consider is that daily exercise doesn’t need to be completed in one chunk to be effective. If you can get in a few quick walks and also do a 10 minute strengthening video at the end of the day then that still counts as your daily recommended amount of activity. And, for many people like you who have busy schedules, that might be a much easier way to get half an hour of exercise into your day than if you were to try to find the time to do half an hour all at once. 

Finally, remember the point that some exercise is better than none, so even if you only get a few minutes of movement, that’s still going to be better for your mental and physical health than if you were to do nothing at all. 

Make Time for Loved Ones

It can be easy to neglect your social life when you’re busy and overwhelmed, but, just like with exercise, making time to see your loved ones will likely leave you with more energy than if you simply go to and from work every day. Human beings need connection with others, that’s one of the reasons why your job is so important. Even though you might be assisting the senior you care for with many household and medical tasks, a large part of your job is providing companionship to someone who otherwise might feel quite isolated. 

While you might feel a strong connection with your client, and hopefully get a lot out of the relationship, it’s still work, and it’s unlikely that you are able to share details of your life with the senior you care for in the same way that you might share that information with your family or friends. 

Of course, you don’t want to create more stress for yourself by adding in high-pressure social commitments, so be thoughtful about the activities you choose. You might invite a friend even over for a low key dinner of takeout pizza and a movie. Perhaps you could ask someone to join you for a morning yoga class or walk in the park on the weekend, that way you’re getting in some social connection while also checking exercise off your list. Even a quick phone call to catch up about your life and the life of your loved one can be very beneficial. Simply hearing the voice of someone you love and being able to talk about some of the struggles you’ve been facing can be very helpful. 

Think about activities that are going to be relaxing and enjoyable for you. If that’s a night out at a rock concert that’s totally fine, but just be sure you’re choosing activities and people who fill your cup, instead of draining it. 

Time Alone

Just as time with friends and family is important, so is time alone. You need to focus on yourself to be sure you’re really listening to your own needs. Sometimes we are so focused on others that we miss what our body is trying to tell us, so give yourself a bit of time each week to check in with yourself. This might be five minutes in the morning to journal, or drawing yourself a relaxing bath to soak in. Depending on your circumstances you might even be able to have an entire night that’s focused on you where you can make yourself a delicious meal, and finally watch that tv show everyone has been talking about. But, if you have dependents and aren’t able to spend so much time on your own, simply getting out for a short walk or taking your coffee outside to enjoy it in peace will also give you a similar boost of calm. 

Again, it’s important when contemplating any kind of self-care routine that you think about what is best for you. Some people love to meditate to relax, while you might prefer to go to the shooting range. There’s no right or wrong way to spend time unwinding, so if someone works for someone else but doesn’t work for you there’s nothing wrong, it’s just a good idea to find something else to focus on. You time is about doing what YOU want. 

Get Grateful

It’s normal to complain from time to time, but is life really that bad? A gratitude practice, where you spend time every day to think about and write down everything you’re grateful for has been shown in a study to have a very positive effect on stress levels, even a month after the study ended! Gratitude journaling was found to be even more impactful than traditional expressive journaling, which is also known to be helpful for mental health. Gratitude doesn’t mean ignoring sadness or depression. It’s important to talk about difficult situations and events with loved ones or a mental health professional. Gratitude is the simple act of looking at your life and the moments and connections you are grateful for. It can even be a useful tool for reframing negative thinking. For example, you might say “I am so exhausted from the gym, that workout was so hard and I hated it,” which sounds fairly negative. If, instead, you were to look at that situation through a lens of gratitude you might say something like, “Wow, I can’t believe how strong I’m getting. That workout was really hard but I lifted so much more than I could have two months ago! I’m so proud of myself and grateful for my body.”

Humans are hardwired to be negative, but trying to approach situations from an attitude of gratitude can have a profound effect on you and the people around you, so why not give it a go? 

Turn on That Stand-Up Routine

Surprise, surprise, laughing makes us happy! The Positive Psychology People share that smiling and laughing can make you happier, less stressed, and can even make you a better decision maker – something we could all benefit from in our day to day lives. So turn on your favorite tv show or comedy routine, call up that hilarious friend, or watch videos of animals doing adorable things. And, in some bizarre but encouraging news, you don’t even need to find something funny to get the benefits! You can fake laugh or even put your mouth into a smile when you don’t feel like it, and overtime you will still see results (and likely start laughing or smiling for real because how silly is that?!)

Just as with gratitude, don’t force positivity or gratitude on yourself or others when it’s not the right time. It’s important to allow sadness, grief and depression to be acknowledged and given space. But, if you’re finding yourself a little stressed at the end of the day and just need to turn your day around, why not try a few “hahahas?”

It can be hard to prioritize yourself sometimes, so don’t be hard on yourself if it takes you a bit of time to get into a new routine of selfcare. Remember, doing a little bit of something good is better than not doing it at all!