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From: Lorenz, Paul ESubject: Hospitals and Clinics Update;
Upcoming Expression of Care - Support and SolidarityDate: Thursday,
June 4, 2020 6:32:04 PMAttachments: EAP Newsletter Spring
2020.pdf
Dear Staff and Physicians, Please read the following updates
regarding our Health System, and an upcoming Expression ofCare.
Please continue to support each other and take care of yourselves
and your family. We aremaking so much progress, and getting
stronger and more connected by the day! Expression of Care –
Support and SolidarityYou may have heard that healthcare
professionals across the country have been observing momentsof
silent reflection and commitment to improve the health and safety
of people of color. Manyindividuals are taking a moment this
Friday, June 5 at 10:00 a.m. Pacific Time to kneel for
theirpatients, their colleagues, their families and friends, and
their entire community. We may of coursejoin in this reflection as
individuals or as groups. As an enterprise system, we will be
scheduling our own moment of silent reflection in the nextweek. We
will provide more information in the next few days so that all have
an opportunity to jointogether in solidarity and support for this
very important cause. Asymptomatic Healthcare Worker COVID-19
Testing UpdateWe have tested more than 7,000 healthcare and other
workers, with a positivity rate of less than0.2% for the diagnostic
test (PCR) and 1.5% for the antibody test. At this time we have
completedinitial testing of all tiers of healthcare workers who
requested testing. We attribute the very lowinfection rate in large
part to all of your efforts in complying with our infection
preventionrequirements, including enhanced testing, universal
masking, excellent hand hygiene, socialdistancing, and symptom
monitoring. Thank you for doing your part to keep everyone safe. We
are working on revisions to the guidelines regarding re-testing or
regular testing ofasymptomatic healthcare workers going forward. In
the meantime, if you are an asymptomatichealthcare worker who
regularly interacts with patients and have an interest in being
re-tested(diagnostic PCR only), please call Employee Health to
schedule an appointment:
OCH EH : 408-947-2629SLRH EH :408-848-8676VMC EH:
408-793-2658
Symptomatic Healthcare Worker COVID-19 Testing UpdateThe
positivity rate of symptomatic healthcare workers also continues to
be very low. We have hadonly 70 confirmed COVID-19 symptomatic
healthcare worker cases throughout the system (out ofapproximately
8,500 healthcare workers) since Employee Health began testing in
March. Again,thank you for your help in significantly slowing the
spread of the virus. As a reminder, all healthcareworkers who have
symptoms for COVID-19 must remain at home or go home immediately if
at work,notify their manager, and call Employee Health to be
screened (no walk ins permitted). Please donot test or re-test
through the asymptomatic or community processes if you have
symptoms.
mailto:[email protected]://www.scvmc.org/COVID19/Employee/04232020%20Employee%20Health%20Testing%20of%20Symptomatic%20Healthcare%20Workers%20for%20COVID_19.pdf
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V O L U M E 8 . I S S U E 1 . S P R I N G 2 0 2 0
IN THIS ISSUE
COUNTY FOCUSEmotional Survival for introverts and extroverts
During COVID-19
HEALTHY RELATIONSHIPSHelping Others Cope with Grief
THINKING WELLMarijuana
PEAK PERFORMANCEMinimizing Allergens
SOUND FINANCESDitching Disposables
COACH APPROACHBuilding Cultural Competency
COUNTY FOCUSEmotional Survival for introverts and extroverts
During COVID-19
The County of Santa Clara’s Employee Assistance Program EAP is
here for you during this stressful time. Call (408) 241-7772 or
email to schedule a ZOOM appointment with one of our
therapists.
Visit our webpage at
https://www.sccgov.org/sites/eap/Pages/Employee-Assistance-Program.
Meet the counselors on our 4 minute video:
https://youtu.be/F0p5wbqJAGM
Don’t Go Through It Alone
Social distancing during the COVID-19 pandemic has led to some
intense emotional reactions. We can no longer live in the usual
ways.
If you are introverted, being alone is your thing, right? Well,
not completely, as you probably found out. You may not miss
prolonged socializing or being in large groups, but brief daily
interactions weren’t so bad. It’s hard not to see someone’s smile
behind their face mask or sharing an occasional handshake.
Undoubtedly you miss your team and social network more intensely
if you are extroverted. Real-life human interactions energize and
recharge you. But those, face-to-face group meetings are not an
option right now, just like restaurants, family celebrations and
noisy gym classes. Zoom meetings help somewhat but can leave you
feeling a little empty.
SURVIVAL STRATEGIES REGARDLESS OF YOUR PERSONALITY STYLE
1) To combat loneliness: Pay it forward and honor those people
you value. Reach out to them with a phone call or an old fashioned
written card. Don’t wait for them to contact you first.
Additionally, create a solid social calendar with scheduled online
meetups.
2) Depression/Apathy: We mourn our usual routine. This grieving
process for “what used to be” is normal and adjusting to change can
be emotionally exhausting. Cut yourself some slack. It’s ok to be
operating at less than 100% capacity. Do less, but keep your
cadence; set the alarm, keep your daily rituals of coffee, getting
dressed (in something other than sweats) and taking breaks.
3) Anxiety: Everything about COVID-19 has led to fears about
personal safety for us and others. The new normal evolves daily and
nothing feels certain. There is a lot of unknown ahead. Educate
yourself with credible sources and focus on what you can control,
one day at a time. Limit your media exposure. Dance in your
kitchen!
4) Guilt/Self-Criticism: Middle class security or success guilt
is common, especially if you have loved ones who are more
vulnerable. Name it, then take action; send money, volunteer or
just listen.
5) Anger: When we feel anxious and helpless, it may be
behaviorally expressed as anger. Discharge your agitated energy
with exercise or talking to a neutral person. Scream in the car
when you are alone and won’t scare anyone.
6) The silver lining: We have slowed down a bit and have more
time to reflect. Downtime boosts creativity. Read inspirational
stories, contribute to community projects, journal for 20 minutes a
day.
What really matters to an introvert or extrovert? Maintaining a
few powerful connections with friends and nature reinforces our
resiliency, but don’t forget that the most important relationship
is with yourself.
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Experts recommend getting a minimum of two and a half hours of
moderate-intensity aerobic activity a week. If you increase the
intensity, or do a combination, that number changes. Take some time
to think about your weekly regimen: How often do you exercise? How
often do you work out? How often do you train? Before you think
“Ha, that is the same question asked three different ways,”
consider the differences in word choice.
Language is powerful. We hear it in every conversation we have
and experience it in movies, books, and speeches on the news. It
even influences us to click on that link that pops up that exclaims
“Five Tips to Have the Best Life Ever.” So how can changing
vocabulary help you on your fitness journey?
MOTIVATION
While definitions vary, it might be helpful to think about these
concepts in the following ways:
• Exercise: any physical activity that requires movement. This
ranges from hardcore sessions at the gym to taking your dog on a
walk, stretching, or mowing the lawn. As long as you do a specific
movement for at least 30 minutes, it can count as exercise.
• Work out: Intentional exercise. This might include a fitness
class, weightlifting, or time doing cardio.
• Training: Developing a lifestyle for your specific goals. This
means that you incorporate activity into your routine regularly,
and engage in specific workouts that vary in intensity and
purpose.
While the difference in terms might seem subtle, fitness experts
agree that for maximum results, you need a variety of
activities,
including cardio, strength, flexibility, and recovery. Finding
the proper balance of these activities for your goals is key, and
having a plan will help you find the right balance.
Think of someone who trains for a marathon; to be successful,
that person doesn’t just run. Instead, each running session is part
of a specific regimen that will prepare them for the goal of
running 26.2 miles. Some days have longer runs, and some days
contain shorter jogs, where some days include alternative
exercises, rest, and diet choices. All of these work together to
guarantee a higher chance of success.
PERKS OF TRAINING
Your training goals may be to increase endurance so you can play
with your children, to increase strength and flexibility to improve
quality of life, to lose wight, or gain better health readings. You
do not have to be an Olympic athlete to get the benefits of
training. Choose to prioritize your goals and health needs by
deciding to train your body and mind.
With all the talk about “self-care,” it can be easy to think
that if we just do things to treat ourselves, we will feel happier
and enjoy life more. At the same time, fitting in all of these
recommended self-care tasks while also managing life can seem
overwhelming. Where should you start?
How about shifting focus from what you do to what you want to
be?
TO BE OR NOT TO BE
Compassion means “to suffer with.” Most people experience
compassion at some point, whether it’s result of seeing a sad story
on the news or listening to a loved one’s difficulties. This
experience can often motivate actions, as well. For example, you
might donate to a cause or offer kind words to a loved one.
What we so often fail to do is offer a loving response to
ourselves.
Self-compassion involves viewing and treating yourself in a
different way. Instead of judgment, criticism, and cruelty, it is
possible to offer yourself kindness and understanding. Choosing to
be loving toward yourself is not weak, narcissistic, selfish, or
complacent. Actually, research has shown that those who practice
self-compassion:
• Showed more strength in adjusting to difficult situations in
life, earlier and with more lasting effects.
• Have a more emotionally stable view of themselves whether
praise or criticism is received.
• Were perceived as more caring, accepting, and encouraging of
autonomy by partners in intimate relationships.
• Are more motivated to engage in positive change
CHOOSE COMPASSION
Choosing to treat yourself with compassion is not based on your
confidence, feelings, success, or any other factor. It is a choice.
This choice acknowledges that life is full of all kinds of
experiences and feelings: sadness, anger, happiness,
disappointment, confusion, satisfaction, and grief to name a few.
The goal, then, is to be caring toward yourself in any and all
situations, which includes paying attention to how you speak to
yourself.
Here are some simple ways to be kind to yourself:
• Consider how you would respond to a friend, small child, or
animal, and offer yourself a similar response.
• Remember that everyone suffers. You are not alone, and there
is not necessarily anything “wrong” with you.
• Give yourself permission to be imperfect.
• Speak with a supportive person, whether that is a friend,
family member, or mental health professional.
Since we are human beings (not human doings), don’t just do
self-care, be aware, compassionate, and present.
THINKING WELLSelf-Compassion
STAYING FITEstablishing a Training Mindset
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The basics of budgeting are simple: don’t spend more than you
earn, and put some money away into savings. Yet, people do not
always adhere to these principles. This may lead to feelings such
as guilt, stress, and frustration, along with negative self-talk
about being irresponsible, lazy, or stupid. However, just because
budgeting is simple, it does not mean it is easy. Humans are
complex, and so is the relationship that we have with money.
GETTING TO THE ROOT
Financial Psychology is a relatively new branch of study that
applies psychological and behavioral principles to our relationship
with money. The goal is to understand where people learned their
“money scripts” that, in essence, direct their choices with
money.
This is not done by simply lecturing about budgeting, the
importance of retirement, or any concept that is understood
primarily in the rational mind. Emotion plays a large role in all
of our choices, including those surrounding money. We can study all
the textbooks and stock market trends, but if we do not also pay
attention to the way our history has shaped us, we will be missing
a lot of valuable information.
BRANCHING OUT
So, what are your “money scripts?” Do you find yourself doing
the same thing your parents did? Or perhaps the complete opposite?
To get started on your journey to financial clarity and peace, ask
yourself:
1. What did your parents teach you about money? See if you can
identify 3 – 5 items.
2. What are some of your earliest memories with money?
3. What is the most painful memory that you had with money? The
most joyful?
4. How would you describe your relationship with money?
5. What current factors, do you think, are influencing how you
use your money?
When you spend time looking at all of the dynamics that are
working together, you can be kinder to yourself as you learn to
make wiser choices that will pay off in more ways than one.
SOUND FINANCESFinancial Psychology
Have you ever heard of a sensory diet? Just like changing the
food you eat can aid your body in achieving health and wellness,
adding or adapting certain sensations in a daily routine can help
your brain. For example, being over- or under-stimulated can result
in poor attention, habitual behaviors, and other difficulties.
Already well known in the Occupational Therapy world, sensory diets
have been used to aid in treatment for ADHD, Autism Spectrum
Disorders, learning disabilities, Anxiety, Depression, PTSD, and
Schizophrenia.
Certain signs and symptoms of sensory-related problems are best
addressed with a professional, but the benefits of knowing about
sensory techniques can help to optimize your life.
HOW MANY SENSES ARE THERE?
While we are taught about the five basic senses - sight, smell,
touch, taste, and hearing – there are three more senses that are
also a primary focus in a sensory diet. They include
• Tactile: Sensations such as touch, pain, temperature, and
pressure.
• Vestibular: Refers to the system within the inner ear that
plays a role in identifying movement and position of the head, like
when tilting, spinning, or swinging.
• Proprioceptive: This system involves the muscles, joints, and
tendons that help to alert the brain to body position; this sense
helps with fine motor skills as well as full body movements.
CHANGING YOUR DIET
So what can you do to help your brain operate at its peak? Here
are a few suggestions:
• Sight: Switch lightbulbs, simplify cluttered areas, and
consider using lamps instead of overhead lights.
• Taste/Smell: Utilize aromatherapy or scented lotions, or have
mints, gum, tea, or other candies available. You can also try
having different temperature beverages and/or sucking through a
straw.
• Proprioceptive: Have resources like stress balls or a weighted
blanket available, and consider going up and down stairs or moving
heavy items. Incorporate physical activity into daily routine and
breaks.
• Hearing: Use white noise machines or classical music in the
background.
• Vestibular: Have a chair that provides desired stimulation,
like a rocking chair or an office chair. Swing in a hammock, or do
some dancing.
Remember, you either want to calm down or awaken the senses, so
consider making changes that play to your individual needs. Paying
attention to all of your senses during daily routine and when you
notice you are getting bored or upset can make all the
difference!
PEAK PERFORMANCEEngaging the Senses
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“Actions speak louder than words” is a saying that you might
have heard, at one point or another. It is often paired with the
idea that someone needs to follow through on a promise.
Take a few moments to think about the promises that you make to
yourself. Do your actions line up with those words? Do you take
care of yourself in the ways that you promise?
WHAT IS SELF-CARE?
To care for something means that you show concern, attention,
and interest. It also means that you attempt to fulfill any needs.
Self-care, then, is applying all of these things to yourself. You
are simply making sure you’re doing ok and that your needs are
met.
Self-care is not a fad.
Self-care is not a chore.
Self-care is not selfish.
Self-care is essential to living a rich and meaningful life. It
encourages you to value yourself-- your body, time, energy, and
emotions. Incorporating a regular routine of self-care can help to
prevent burnout and fatigue because it helps you to “fill your cup”
with pleasant and beneficial experiences. Then, you can pour from
your enjoyment-filled cup, with purpose, joy, and gratitude instead
of bitterness and frustration.
SELF-CARE TIPS
In order to get the maximum effect, strive to incorporate
self-care into your daily routine, checking in with yourself
multiple times a
day. Showing concern, attention, and interest in yourself means
that you will get to know yourself better. What do you really
enjoy? How are you feeling right now? What are your triggers? These
little self-assessments can help you slow down and make wiser
choices that will benefit you in more ways than one.
Here are some other areas to consider:
• Eating: What foods are good for my body? How often should I
eat so I stay awake and calm?
• Sleeping: How much sleep do I need every night? How can I
improve my sleep habits?
• Exercise: How often do I exercise? Do I incorporate cardio,
flexibility, and strength-training to provide my body all of its
needs?
• Social: Do I enjoy big crowds or intimate gatherings? Do I
spend enough time with people who energize and encourage me?
• Treats: What are comfort foods that improve my mood, and how
can I balance them with foods that are good for my body? Do I have
time and money to buy a massage, vacation, or other
item/service?
Self-care is really about being intentional. Instead of doing
things “just to get them done” or in the same way you always have,
you can follow through on your old promises, or make some new ones
in 2020. Either way, let your actions speak loud and proud!
COACH APPROACHDeveloping a Self-Care Habit
Health Scribe is published quarterly. Subscribe anytime by
calling 800-453-7733 or visitng us at AmpLife.us.
facebook.com/AmpLifeNetwork
EXECUTIVE EDITORLyle Labardee, M.S., LPC, NCC
MANAGING EDITORMichael Wiersma, M.A., LLPC
COPY EDITORAllyse Host, M.S., LPC
CONTRIBUTING WRITERStacy Holmes
PRINT AND DIGITAL EDITORNicole Papaioannou Lugara, PhD GRAPHIC
DESIGNERJulie Meyer
SCIENTIFIC ADVISORSRichard Switzer, M.D., FAAP, FACPInternal
Medicine and Pediatrics
Ron Vanderbeck, Ph.D.Clinical Psychologist © 2020
Amplified LifeN E T W O R K
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Community Testing COVID-19 Site UpdateIn conjunction with the
County Emergency Operations Center, on May 22, 2020 the
SCVMCAmbulatory Department began walk-up asymptomatic testing for
the community at various mobilesites throughout the County. The
mobile sites will be at different locations throughout the
comingweeks based on where the highest need is established. These
mobile sites are in addition to ourfour drive through sites, the
Employee Health Department testing by appointment sites, and
thehomeless and shelter encampment testing by the Valley Homeless
Healthcare Department. Wehave tested thousands of individuals at
these sites, with positivity rates similar to those we haveseen in
the County generally. For example, in the last 30 days our Lab has
conducted more than15,000 tests (community, employees, patients)
with an overall positivity rate of 1.3 percent. I am very proud and
thankful to all of our healthcare and County workers who have
contributed tothese testing efforts over the past few weeks. These
teams of dedicated, hard-working individualshave mobilized to
create resource-intensive testing operations to assist the County
in its efforts totest everyone in the community who wants to be
tested. These critical efforts keep our communitysafe and provide
information needed to reopen businesses and modify Shelter-in-Place
orders. Weare currently identifying additional clinical and support
staffing for these teams. Please let yourmanager know if you are
interested in joining these efforts. Hospital and Clinic Recovery
EffortsThe number of COVID-19 positive patients in our hospitals
continues to be low. We successfullyreopened for elective surgeries
and procedures on May 4, 2020 and steadily increased the numberof
operating rooms in use. Please continue to message to our patients
that it is safe to return to ourhospitals and clinics. You can view
our collective recovery progress in the attached dashboardshere.
Visitor PolicyWe revised our Visitor Policy in order to accommodate
our recovery efforts and the increasednumber of patients being seen
in the system. We continue to review this policy in consideration
ofstaff and patient safety, infection prevention concerns, and PPE
needs, and will adjust as appropriatebased on evolving guidance
from CDPH, CDC, and the Public Health Department. New Health
Officer Shelter In Place OrderThe community has continued to make
substantial progress in slowing the spread of COVID-19. Asa result,
effective 12:01 a.m., Friday, June 5, 2020, the Health Officer has
modified the Shelter-in-Place Order to include new categories of
businesses and activities that are allowed to reopen
withrestrictions such as outdoor dining at restaurants and other
facilities, retail and shopping centers,childcare, manufacturing,
house cleaning, pet grooming, and no-contact service businesses.
TheExecutive Summary provides a helpful overview of the order. New
Thermal ScannersWe will soon be finalizing a new temperature
screening process involving thermal scanners. Thesescanners
identify individuals with a fever of 100.0 or greater as they walk
past the scanner, withoutthe need for a hand-held thermometer. This
allows us to screen more individuals at a time. It is
https://www.scvmc.org/COVID19/Dashboard/recovery/Recovery%20Dashboard%20Staff%20Dashboard.pdfhttp://www.scvmc.org/COVID19/Communicaiton/05302020%20Visitor%20Policy%20During%20COVID-19%20Pandemic.pdfhttps://www.sccgov.org/sites/covid19/Pages/order-health-officer-05-18-20.aspx#updateshttps://www.sccgov.org/sites/covid19/Pages/order-health-officer-05-18-20.aspx#updateshttps://www.sccgov.org/sites/covid19/Documents/executive-summary-order-06-05-2020.pdf
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safer for staff, patients, and visitors as there is more
opportunity for social distancing, less contact,less resources, and
less PPE usage. The scanning device does not store or retain images
or otherpersonal information, or pose any risks. The scanner
guidelines will be issued from the HospitalCommand Center when
complete. Please contact your manager with any feedback on the
newsystem. Recognize A Healthcare HeroPlease take a moment to
recognize an individual or a team at your hospital or clinic who
has actedexceptionally and selflessly, for the benefit of others,
especially during the COVID-19 pandemic,
athttps://www.surveymonkey.com/r/HHSHeroes. Support for Healthcare
WorkersAttached is the Employee Assistance Program’s Spring 2020
newsletter, which contains tips foremotional survival during the
COVID-19 pandemic. The County’s Employee Connection andResource
site, THE BRIDGE, also has employee well-being resources and
information, particularlyduring this time of healing and
connection: https://sccconnect.sharepoint.com/sites/bridge. Social
DistancingOur social distancing measures are working and continue
to be our best line of defense againstCOVID-19. Please keep up the
good work! Please continue to follow standard precautionsfor all
staff in the Hospitals and Clinics to reduce the spread of disease:
practice good handhygiene, do not come to work if feeling sick or
experiencing a fever, maintain at least 6 feetdistance from others
where possible, clean frequently used or high touch surfaces and
sharedspaces, and wear a mask at all times or use other PPE when
providing clinical care, consistentwith current guidelines. Thank
you for everything you do. Healthy Regards,Paul
https://www.surveymonkey.com/r/HHSHeroeshttps://sccconnect.sharepoint.com/sites/bridge
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V O L U M E 8 . I S S U E 1 . S P R I N G 2 0 2 0
IN THIS ISSUE
COUNTY FOCUSEmotional Survival for introverts and extroverts
During COVID-19
HEALTHY RELATIONSHIPSHelping Others Cope with Grief
THINKING WELLMarijuana
PEAK PERFORMANCEMinimizing Allergens
SOUND FINANCESDitching Disposables
COACH APPROACHBuilding Cultural Competency
COUNTY FOCUSEmotional Survival for introverts and extroverts
During COVID-19
The County of Santa Clara’s Employee Assistance Program EAP is
here for you during this stressful time. Call (408) 241-7772 or
email to schedule a ZOOM appointment with one of our
therapists.
Visit our webpage at
https://www.sccgov.org/sites/eap/Pages/Employee-Assistance-Program.
Meet the counselors on our 4 minute video:
https://youtu.be/F0p5wbqJAGM
Don’t Go Through It Alone
Social distancing during the COVID-19 pandemic has led to some
intense emotional reactions. We can no longer live in the usual
ways.
If you are introverted, being alone is your thing, right? Well,
not completely, as you probably found out. You may not miss
prolonged socializing or being in large groups, but brief daily
interactions weren’t so bad. It’s hard not to see someone’s smile
behind their face mask or sharing an occasional handshake.
Undoubtedly you miss your team and social network more intensely
if you are extroverted. Real-life human interactions energize and
recharge you. But those, face-to-face group meetings are not an
option right now, just like restaurants, family celebrations and
noisy gym classes. Zoom meetings help somewhat but can leave you
feeling a little empty.
SURVIVAL STRATEGIES REGARDLESS OF YOUR PERSONALITY STYLE
1) To combat loneliness: Pay it forward and honor those people
you value. Reach out to them with a phone call or an old fashioned
written card. Don’t wait for them to contact you first.
Additionally, create a solid social calendar with scheduled online
meetups.
2) Depression/Apathy: We mourn our usual routine. This grieving
process for “what used to be” is normal and adjusting to change can
be emotionally exhausting. Cut yourself some slack. It’s ok to be
operating at less than 100% capacity. Do less, but keep your
cadence; set the alarm, keep your daily rituals of coffee, getting
dressed (in something other than sweats) and taking breaks.
3) Anxiety: Everything about COVID-19 has led to fears about
personal safety for us and others. The new normal evolves daily and
nothing feels certain. There is a lot of unknown ahead. Educate
yourself with credible sources and focus on what you can control,
one day at a time. Limit your media exposure. Dance in your
kitchen!
4) Guilt/Self-Criticism: Middle class security or success guilt
is common, especially if you have loved ones who are more
vulnerable. Name it, then take action; send money, volunteer or
just listen.
5) Anger: When we feel anxious and helpless, it may be
behaviorally expressed as anger. Discharge your agitated energy
with exercise or talking to a neutral person. Scream in the car
when you are alone and won’t scare anyone.
6) The silver lining: We have slowed down a bit and have more
time to reflect. Downtime boosts creativity. Read inspirational
stories, contribute to community projects, journal for 20 minutes a
day.
What really matters to an introvert or extrovert? Maintaining a
few powerful connections with friends and nature reinforces our
resiliency, but don’t forget that the most important relationship
is with yourself.
-
Experts recommend getting a minimum of two and a half hours of
moderate-intensity aerobic activity a week. If you increase the
intensity, or do a combination, that number changes. Take some time
to think about your weekly regimen: How often do you exercise? How
often do you work out? How often do you train? Before you think
“Ha, that is the same question asked three different ways,”
consider the differences in word choice.
Language is powerful. We hear it in every conversation we have
and experience it in movies, books, and speeches on the news. It
even influences us to click on that link that pops up that exclaims
“Five Tips to Have the Best Life Ever.” So how can changing
vocabulary help you on your fitness journey?
MOTIVATION
While definitions vary, it might be helpful to think about these
concepts in the following ways:
• Exercise: any physical activity that requires movement. This
ranges from hardcore sessions at the gym to taking your dog on a
walk, stretching, or mowing the lawn. As long as you do a specific
movement for at least 30 minutes, it can count as exercise.
• Work out: Intentional exercise. This might include a fitness
class, weightlifting, or time doing cardio.
• Training: Developing a lifestyle for your specific goals. This
means that you incorporate activity into your routine regularly,
and engage in specific workouts that vary in intensity and
purpose.
While the difference in terms might seem subtle, fitness experts
agree that for maximum results, you need a variety of
activities,
including cardio, strength, flexibility, and recovery. Finding
the proper balance of these activities for your goals is key, and
having a plan will help you find the right balance.
Think of someone who trains for a marathon; to be successful,
that person doesn’t just run. Instead, each running session is part
of a specific regimen that will prepare them for the goal of
running 26.2 miles. Some days have longer runs, and some days
contain shorter jogs, where some days include alternative
exercises, rest, and diet choices. All of these work together to
guarantee a higher chance of success.
PERKS OF TRAINING
Your training goals may be to increase endurance so you can play
with your children, to increase strength and flexibility to improve
quality of life, to lose wight, or gain better health readings. You
do not have to be an Olympic athlete to get the benefits of
training. Choose to prioritize your goals and health needs by
deciding to train your body and mind.
With all the talk about “self-care,” it can be easy to think
that if we just do things to treat ourselves, we will feel happier
and enjoy life more. At the same time, fitting in all of these
recommended self-care tasks while also managing life can seem
overwhelming. Where should you start?
How about shifting focus from what you do to what you want to
be?
TO BE OR NOT TO BE
Compassion means “to suffer with.” Most people experience
compassion at some point, whether it’s result of seeing a sad story
on the news or listening to a loved one’s difficulties. This
experience can often motivate actions, as well. For example, you
might donate to a cause or offer kind words to a loved one.
What we so often fail to do is offer a loving response to
ourselves.
Self-compassion involves viewing and treating yourself in a
different way. Instead of judgment, criticism, and cruelty, it is
possible to offer yourself kindness and understanding. Choosing to
be loving toward yourself is not weak, narcissistic, selfish, or
complacent. Actually, research has shown that those who practice
self-compassion:
• Showed more strength in adjusting to difficult situations in
life, earlier and with more lasting effects.
• Have a more emotionally stable view of themselves whether
praise or criticism is received.
• Were perceived as more caring, accepting, and encouraging of
autonomy by partners in intimate relationships.
• Are more motivated to engage in positive change
CHOOSE COMPASSION
Choosing to treat yourself with compassion is not based on your
confidence, feelings, success, or any other factor. It is a choice.
This choice acknowledges that life is full of all kinds of
experiences and feelings: sadness, anger, happiness,
disappointment, confusion, satisfaction, and grief to name a few.
The goal, then, is to be caring toward yourself in any and all
situations, which includes paying attention to how you speak to
yourself.
Here are some simple ways to be kind to yourself:
• Consider how you would respond to a friend, small child, or
animal, and offer yourself a similar response.
• Remember that everyone suffers. You are not alone, and there
is not necessarily anything “wrong” with you.
• Give yourself permission to be imperfect.
• Speak with a supportive person, whether that is a friend,
family member, or mental health professional.
Since we are human beings (not human doings), don’t just do
self-care, be aware, compassionate, and present.
THINKING WELLSelf-Compassion
STAYING FITEstablishing a Training Mindset
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The basics of budgeting are simple: don’t spend more than you
earn, and put some money away into savings. Yet, people do not
always adhere to these principles. This may lead to feelings such
as guilt, stress, and frustration, along with negative self-talk
about being irresponsible, lazy, or stupid. However, just because
budgeting is simple, it does not mean it is easy. Humans are
complex, and so is the relationship that we have with money.
GETTING TO THE ROOT
Financial Psychology is a relatively new branch of study that
applies psychological and behavioral principles to our relationship
with money. The goal is to understand where people learned their
“money scripts” that, in essence, direct their choices with
money.
This is not done by simply lecturing about budgeting, the
importance of retirement, or any concept that is understood
primarily in the rational mind. Emotion plays a large role in all
of our choices, including those surrounding money. We can study all
the textbooks and stock market trends, but if we do not also pay
attention to the way our history has shaped us, we will be missing
a lot of valuable information.
BRANCHING OUT
So, what are your “money scripts?” Do you find yourself doing
the same thing your parents did? Or perhaps the complete opposite?
To get started on your journey to financial clarity and peace, ask
yourself:
1. What did your parents teach you about money? See if you can
identify 3 – 5 items.
2. What are some of your earliest memories with money?
3. What is the most painful memory that you had with money? The
most joyful?
4. How would you describe your relationship with money?
5. What current factors, do you think, are influencing how you
use your money?
When you spend time looking at all of the dynamics that are
working together, you can be kinder to yourself as you learn to
make wiser choices that will pay off in more ways than one.
SOUND FINANCESFinancial Psychology
Have you ever heard of a sensory diet? Just like changing the
food you eat can aid your body in achieving health and wellness,
adding or adapting certain sensations in a daily routine can help
your brain. For example, being over- or under-stimulated can result
in poor attention, habitual behaviors, and other difficulties.
Already well known in the Occupational Therapy world, sensory diets
have been used to aid in treatment for ADHD, Autism Spectrum
Disorders, learning disabilities, Anxiety, Depression, PTSD, and
Schizophrenia.
Certain signs and symptoms of sensory-related problems are best
addressed with a professional, but the benefits of knowing about
sensory techniques can help to optimize your life.
HOW MANY SENSES ARE THERE?
While we are taught about the five basic senses - sight, smell,
touch, taste, and hearing – there are three more senses that are
also a primary focus in a sensory diet. They include
• Tactile: Sensations such as touch, pain, temperature, and
pressure.
• Vestibular: Refers to the system within the inner ear that
plays a role in identifying movement and position of the head, like
when tilting, spinning, or swinging.
• Proprioceptive: This system involves the muscles, joints, and
tendons that help to alert the brain to body position; this sense
helps with fine motor skills as well as full body movements.
CHANGING YOUR DIET
So what can you do to help your brain operate at its peak? Here
are a few suggestions:
• Sight: Switch lightbulbs, simplify cluttered areas, and
consider using lamps instead of overhead lights.
• Taste/Smell: Utilize aromatherapy or scented lotions, or have
mints, gum, tea, or other candies available. You can also try
having different temperature beverages and/or sucking through a
straw.
• Proprioceptive: Have resources like stress balls or a weighted
blanket available, and consider going up and down stairs or moving
heavy items. Incorporate physical activity into daily routine and
breaks.
• Hearing: Use white noise machines or classical music in the
background.
• Vestibular: Have a chair that provides desired stimulation,
like a rocking chair or an office chair. Swing in a hammock, or do
some dancing.
Remember, you either want to calm down or awaken the senses, so
consider making changes that play to your individual needs. Paying
attention to all of your senses during daily routine and when you
notice you are getting bored or upset can make all the
difference!
PEAK PERFORMANCEEngaging the Senses
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“Actions speak louder than words” is a saying that you might
have heard, at one point or another. It is often paired with the
idea that someone needs to follow through on a promise.
Take a few moments to think about the promises that you make to
yourself. Do your actions line up with those words? Do you take
care of yourself in the ways that you promise?
WHAT IS SELF-CARE?
To care for something means that you show concern, attention,
and interest. It also means that you attempt to fulfill any needs.
Self-care, then, is applying all of these things to yourself. You
are simply making sure you’re doing ok and that your needs are
met.
Self-care is not a fad.
Self-care is not a chore.
Self-care is not selfish.
Self-care is essential to living a rich and meaningful life. It
encourages you to value yourself-- your body, time, energy, and
emotions. Incorporating a regular routine of self-care can help to
prevent burnout and fatigue because it helps you to “fill your cup”
with pleasant and beneficial experiences. Then, you can pour from
your enjoyment-filled cup, with purpose, joy, and gratitude instead
of bitterness and frustration.
SELF-CARE TIPS
In order to get the maximum effect, strive to incorporate
self-care into your daily routine, checking in with yourself
multiple times a
day. Showing concern, attention, and interest in yourself means
that you will get to know yourself better. What do you really
enjoy? How are you feeling right now? What are your triggers? These
little self-assessments can help you slow down and make wiser
choices that will benefit you in more ways than one.
Here are some other areas to consider:
• Eating: What foods are good for my body? How often should I
eat so I stay awake and calm?
• Sleeping: How much sleep do I need every night? How can I
improve my sleep habits?
• Exercise: How often do I exercise? Do I incorporate cardio,
flexibility, and strength-training to provide my body all of its
needs?
• Social: Do I enjoy big crowds or intimate gatherings? Do I
spend enough time with people who energize and encourage me?
• Treats: What are comfort foods that improve my mood, and how
can I balance them with foods that are good for my body? Do I have
time and money to buy a massage, vacation, or other
item/service?
Self-care is really about being intentional. Instead of doing
things “just to get them done” or in the same way you always have,
you can follow through on your old promises, or make some new ones
in 2020. Either way, let your actions speak loud and proud!
COACH APPROACHDeveloping a Self-Care Habit
Health Scribe is published quarterly. Subscribe anytime by
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facebook.com/AmpLifeNetwork
EXECUTIVE EDITORLyle Labardee, M.S., LPC, NCC
MANAGING EDITORMichael Wiersma, M.A., LLPC
COPY EDITORAllyse Host, M.S., LPC
CONTRIBUTING WRITERStacy Holmes
PRINT AND DIGITAL EDITORNicole Papaioannou Lugara, PhD GRAPHIC
DESIGNERJulie Meyer
SCIENTIFIC ADVISORSRichard Switzer, M.D., FAAP, FACPInternal
Medicine and Pediatrics
Ron Vanderbeck, Ph.D.Clinical Psychologist © 2020
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