Lungs and Tobacco Use

By Carissa Stella

It has been well documented that smoking presents health hazards in many different forms, but the biggest issue with smoking is the damage it can do to a person’s lungs. The tar and approx. 4,000 carcinogens present in tobacco smoke can decrease the ability of the lungs to provide oxygen to the blood. Additionally, 20 of those carcinogens have been identified as those that cause lung cancer as well as throat cancer and other diseases.

Tobacco smoke – A dangerous enemy

In addition to lung cancer, tobacco smoke is a major risk factor for heart attack and stroke as well chronic obstructive pulmonary disease (COPD) and high blood pressure. It has been shown that a person who smokes as many as 20 cigarettes a day is more at risk to contract tuberculosis and other infectious diseases.

Additional complications of smoking include:

• Emphysema
• Bronchitis
• Common cold
• Increased HIV susceptibility

The effects of smoking

Long-time smokers may display some of the same symptoms as those with COPD accompanied by wheezing and what is termed smokers’ cough. As tar builds up in the lungs, their capacity is diminished and they will experience being out of breath much faster than non-smokers. They will also display some of the same symptoms as those who suffer from asthma.

Each cigarette smoked causes damage

When a person breathes, air is drawn in through the mouth and nose and moves through the trachea into the lungs through the bronchi. This carrier is similar to a tree with branches that gradually become smaller as the air moves into the lungs until it reaches the alveoli and its small air pouches lined with cilia.

The cilia in the lungs are small hairs that help move oxygen into the blood stream. These tiny hairs become coated with tar and other chemicals in tobacco smoke and can no longer function properly. In addition to helping move air into the blood, the cilia also helps filter the air so it is clean when it reaches the blood stream. If the air is not clean the lungs become irritated and can cause the bronchi to shrink. This promotes phlegm and makes it much harder to breath and causes coughing. Additionally, carbon monoxide can form in the blood while smoking, displacing oxygen in the blood.

Smoking promotes COPD

When the bronchi become irritated, an excess of mucus is produced that causes coughing and often leads to bronchitis. As smoke continues to irritate the alveoli they are destroyed leading to emphysema. The bronchi will also become narrow, making it much harder for the smoker to exhale. Chronic obstructive pulmonary disease or COPD is a degenerative disease and its effects are permanent but studies have shown that quitting smoking can stop the progression of the disease.

Smoking causes more than lung cancer

It isn’t just the lungs that are affected by smoking. As tar and the other carcinogens are carried into the lungs they can cause mouth and throat cancer as well as cancer in the esophagus and larynx. It had also been shown that the use of alcohol may increase the chance of contracting these forms of cancer.

Tobacco smoke is also a major trigger for those suffering from asthma, causing extreme difficulty in breathing for asthma sufferers, even when they aren’t the ones smoking. Additionally, it has been shown that pregnant women exposed to cigarette smoke have a higher risk of giving birth to babies that are susceptible to developing asthma. So it’s important to understand the health risks inflicted on others from smoking.

Sources: Wedmd.com, MayoClinic.com, Cleveland Clinic

Listen to Your Heart: Signs of a Heart Attack

 By Carissa Stella

The heart is an amazing muscle in that it provides nourishing blood and oxygen to the entire body and if something is wrong, it can almost seem to talk to you, provided you know what to listen for. A heart attack is a life-threatening emergency during which quick action can save a person’s life or at the very least minimize damage done to the heart muscle.

Signs of a heart attack

When a person suffers a heart attack it is due to a blood clot in one of the blood vessels leading to or from the heart and is typically announced by pain somewhere in the body.

While each person is different, the common signs include:

Chest pain: Located in the center of the chest and may last a few minutes and go away, often returning. It may feel as though the heart is being squeezed and is sometimes accompanied by the feeling of fullness in the chest or severe pain.

Upper body pain: During a heart attack the pain may radiate down one or both arms and often includes discomfort in the neck and jaw.

Trouble breathing: When a person is having a heart attack they often experience a shortness of breath. However, this feeling may occur before they feel any pain in the chest.

Additional Symptoms: In addition to these common signs, the person may experience nausea or the feeling of being light headed and breaking out in a cold sweat.

While a heart attack among women is just as likely, the warning signs are often ignored longer, not recognized for the danger they represent, making it more likely for a woman to delay seeking treatment. Since men are more prone to a heart attack many women do not recognize the typical symptoms, refusing to believe they are having one, causing the delay in treatment.

Signs of a heart attack in women

The symptoms a heart attack in women are similar to those in men including:

• Pain in the center of the chest.

• Pain also in the arms, jaw, neck or stomach.

• Shortness of breath or a feeling of being light headed.

When any of the warning signs of a heart attack present, it is imperative to seek emergency medical care. If a person in your care shows signs of a heart attack it is important to take the appropriate action.

What can I do?

1. Call 9-1-1 for emergency care. Do not try to take the person to the hospital in a private vehicle. Emergency Medical Technicians have the experience and equipment to administer proper care while travelling to the emergency room.

2. Above all, remain calm. Have them sit or lie down and talk calmly to them to help reduce their anxiety.

3. Ask if they take medication for heart problems. They may have a heart history and take medications such as nitroglycerine. If so, try to obtain their medication and follow the label directions. If you can determine they are not allergic to aspirin, have them chew one.

4. If the person in your care stops breathing, administer CPR, if you know how, until emergency responders arrive.

Better safe than sorry
A heart attack is a serious medical emergency and there are a few other medical issues that often present with similar symptoms that may not be life-threatening. The person should be treated as though they are having a heart attack. It is always better to be safe than ignore the symptoms and find out later you were wrong. Remember to keep your medical appointments and see your doctors regularly.  Be proactive with your loved one’s and your own health care!

 Sources: Wedmd.com, MayoClinic.com

The Importance of Respite for Caregivers

By Carissa Stella

As with any job, everyone needs time away from their responsibilities to take care of personal affairs, ease the stress of their position as well as to renew their energy. Being an in-home caregiver incorporates some additional stress of being responsible for someone’s health. This makes it more important for you, as a caregiver, to be able to provide quality care and attention to the patient. Whether you are caring for a family member or are a paid professional, taking a break from your responsibility will prevent you from getting burned out from the job.

Caregivers need to care for themselves too

If you are a caregiver, the job can lead to feeling overwhelmed and even episodes of depression if you are not able to take some time off and have time for yourself. Many in-home caregivers who remain on the job 24/7 will find it hard to take a break but the stress and negative emotions build up over time and could possibly hamper the quality of the care they provide.

Fortunately, there are options available for respite from the every day duties. You can have others in your care network such as other family members and friends spend some time with your loved one. You can hire an in-home care service to help keep a normal routine or use one of the many adult day care programs that can provide a different environment. All options can be therapeutic for both your loved one and   for you, the caregiver.

Bringing in some additional help

When you are considering finding help to care for your loved one it is important to understand the type of help that is needed. Once you know the type of help you require, make a list of those who can provide that help and the cost if you need to bring in professionals.

You should look around the home to determine what preparations are needed for an outsider to come in and help out. Also remember any medications that will be required will have to be readily available, at least until the temporary caregiver is familiar with the surroundings.

In-Home Care Services. If your loved one prefers a comfortable and familiar environment while you are not with them, in-home care services is the best option. These services can be tailored to fit your loved ones needs fulfilling the day to day of medication management, personal care and companionship. It’s important to make sure you use a licensed home care agency to ensure you are receiving professional, reliable and the highest quality service for your loved one. It’s important to take the time for yourself and knowing a caring professional is looking after your loved one will allow you to enjoy your time away.

Adult Day Care Services. These are designed for individuals with a wide range of needs. Many communities have established programs that allow the individual to become part of their community. Typically, they are run by professional caregivers and are available weekdays, giving in-home caregivers a break during the day to allow for them to take care of their own business. It also can relieve some of the stress of caring for your loved one by knowing they are in capable hands.

Here are some of the benefits from of these respite programs:

•  Time out of the house that they can spend with others.
• An opportunity to be part of a group of people closer to one’s own age.
• A chance to learn some new skills through activities in a friendly encouraging environment.
• Regaining a sense of independence
• Improved self-esteem

Getting away from the environment

As a caregiver, it is not only important to have someone else come into the home to give you a break. It is important that you get out of the house, even if just for a few hours. In the beginning it may only be for an hour or so, until you are comfortable with the caregiver’s abilities and the patient’s feeling of confidence. When you start to feel more comfortable, you can gradually increase the amount of time you spend away from home and your loved one. If you are a caregiver, we’d love for you to share with us and those reading how you take time for yourself. Where do you go for rest and relaxtion? How do you rebuild your energy?

Important Information for Caregivers on Strokes and Learning Act FAST

By Carissa Stella

Strokes are considered the third leading cause of death and the leading cause of adult disability. Understanding what a stroke is and how to determine if you or someone in your care is having a stroke can be instrumental in reducing the long-term effects.

How does a stroke occur?

A stroke is an attack on the brain in which a blood clot stops the flow of blood to a portion of the brain. It can be in an artery that provides blood and oxygen from the heart or in a small blood vessel, but in either case affected portions of the brain can be killed resulting in brain damage.

Providing fast medical intervention is the best way to aid a person experiencing a stroke. Administering drugs approved by the Federal Drug Administration within the first three hours of the onset of the symptoms gives a patient the best chances to have a full recovery.

The symptoms of a stroke encompass, but are not limited to:

• Trouble speaking or overall confusion. Speech may be slurred or the person cannot form words properly.
• Sudden trouble with vision in one or both eyes.
• Loss of balance or other trouble walking.
• Sudden numbness in an arm, leg or in the face, typically only on one side.
• Sudden severe headache with no immediately identifiable cause.

Strokes happen suddenly, requiring FAST action –

If one or more of these symptoms become apparent in a person, there are a few simple things you can do to determine if they are having a stroke . Making it easy to remember, the National Stroke Association has developed a list of tests that will require fast action. In fact, they developed the acronym FAST to help care givers remember the symptoms.

Face: Have the person smile and look closely to see if both sides are even or if one side tends to droop.

Arms: Have the person raise their arms to determine if one side tends to slowly drop lower.

Speech: Have the person respond to any simple sentence to determine if they can pronounce clearly. If their words are jumbled or appear difficult to speak, they are likely having a stroke.

Time: When a person is having a stroke, time is of the essence. Make a note of the time when the symptoms first appear and get them to an emergency stroke facility or to the emergency room as soon as possible.

Types of stroke

There are two essential types of strokes – hemorrhagic and ischemic, with ischemic, or TIA being the most common occurring in roughly 85 percent of all strokes. These are due to a blocked artery in the brain typically from a blood clot or plaque build-up. Hemorrhagic strokes are caused by blood leaking into the brain. Although this type comprises only 15 percent of all strokes, they account for over 30 percent of stroke deaths.

Know what to look for

The potential of a person suffering a stroke or a TIA increases with age and once a person has suffered a TIA, or a mini-stroke, their chances of suffering an additional stroke are even greater. By knowing the symptoms and what to look for, and by getting the person to the emergency room in a timely manner, you can reduce the effects of a stroke and in many instances reverse the effects of the stroke.

In-Home Caregivers Tips for Sharing from the Generations: Recipe Reminiscing

By Carissa Stella

Nearly every family has its favorite recipes handed down from generation to generation and in-home caregivers have the unique opportunity to offer those reminders. Parents have likely handed down those recipes for treats or goodies to the next generation and would likely feel special if they could help you hand those same recipes down to subsequent generations.

By handing them down, it is more than simply writing out the list of ingredients and the instructions. It means standing with them and making the cookies or rolls or whatever treat the recipe is for. It is the interaction the children had when they learned how to make the special treat. As a gift you could make the food item and give it to your parents as a token of your appreciation for teaching you how to make it.

Another option could be to create a cookbook of your family’s favorite recipes, making sure you include the name of the relative that was famous for making it for family gatherings. In addition to your parents, you can include recipes from aunts, uncles, sisters and brothers to bolster the strength of the book and add to the treasured memories it contains.

Remember though that not all of your parents’ or grandparents’ recipes were written down. Instead many of them cooked from memory and in order to include those recipes in a family cookbook, you will probably have to stand beside them, helping them of course, and write down the ingredients and instructions as you go. Once you are done with each recipe you can categorize it before turning it into a cookbook to be treasured by subsequent generations.

The important thing to remember is to have personal instructions available from all of those contributing to the cookbook. No doubt most will tell you that the most important ingredient is love, and in most instances you will, as an in-home caregiver, find that to be true, much as it is true with the care you are providing your family member.

As a gift for those to whom you are providing care, you could place all of the family’s favorite recipes onto cards and arrange them in a small basket also containing flowers. This can rest on a bedside table or elsewhere in the room where the parent can read through the many items and remember how and when they cooked each item in the basket. Several baskets could be created to share with other members of the family.

If the parent had a favorite recipe for rolls for example, you can replicate the recipe and deliver a basket of rolls weekly or monthly, reminding them of those rolls. This unselfish act would undoubtedly be appreciated and if they have dietary restrictions, the ingredients can be changed to reflect those restrictions without losing the taste or texture of the rolls.

Whether you use a three-ring binder with tabs to separate categories of recipes or loose leaf paper for your cookbook, it will not be as important as the recipes included. If in-home caregivers can save some of the hand written recipes from years gone by they can add personal value to the cookbook. The important thing isn’t how professionally made the cookbook appears or the quality of the paper. It is the quality of memories the recipes spark along with the love it can generate for many subsequent generations.

Tips for In-home Caregivers from Hearthside Home Care on How to Recreate the Memories from the Past

By Carissa Stella

Since the first Christmas was celebrated there have been traditions started and passed down through subsequent generations and many families have started their own traditions to be shared by their children. Each family may be different but what remains the same are the memories these traditions spark every season.

Tips for In-home Caregivers – How to Recreate the Memories from the Past

Whether it is when and how a tree is decorated or climbing into the car on Christmas Eve for a trip around the neighborhood to view the numerous decorated houses, traditions can only become traditions if the families pass them on to their children. Reliving those memories year after year will often provide more memories and even those can be shared with others.

Remember, if those memories are not shared they will soon fade away and be remembered only as a habit. It does seem that everyone buys presents and puts them under the tree, but those that share memories of their childhood continue those memories until a tradition is established. In-home caregivers can continue those traditions with their loved ones by recreating those memories with their parents or other relatives.

Depending on the circumstances, those memories can be transformed into a written or photographic work as a reminder to everyone about how the tradition started and how it remained part of the family’s memory over the years. Understand that not all of the traditions will remain, as many families, as they have their own children may wish to start their own traditions, but by maintaining a record of them will help remind everyone what their holidays consisted of when they were younger.

Breathing New Life into the Old Traditions

Looking back through albums of times gone by can also lead subsequent generations to turn back the clock to relive some of the old traditions, possibly breathing new life into them. Some may even become part of the new memories being created. Talk to the ones receiving your care and have them relive their experiences and how their traditions came about and how their own family traditions grew from those of their own parents, accounting for the changes over the years.

Generations ago it is likely that many of the things enjoyed today were not in existence or were not affordable to most and your family may have had to make changes based on their circumstances. Today, greeting cards are churned out by factories by the millions whereas two or three generations ago, cards were mostly handmade. Talk to your parent about how modernization changed their traditions and learn from their memories of how to make Christmas the same special holiday it was when they were much younger.

Don’t forget about the memories of Dad climbing a ladder in the snow to attach decorations to the house and how wonderful everyone thought the house looked when he was done. You can also talk about how wonderful the house smelled when Mom had Christmas pies in the oven and cookies lined the table. Most of these traditions may still exist in many homes while others have waned to be replaced by those “store-bought” pies and cookies, but the memories of those sweet smells will remain in the air of your memory.

The dedication your parents or grandparents had to ensure the kids experienced a wonderful holiday is what maintains the strength of family traditions. Even if you really didn’t like the Christmas movies your Mom insisted on watching as a family every year. It isn’t so much the movie as it is having the family together in one room sharing time together, creating their own holiday traditions.

Tips for In-Home Caregivers to have a Peaceful Christmas from Hearthside Home Care

By Carissa Stella

With all the decorating, cooking, and gatherings, Christmas and the holidays tend to bring additional stress, but planning and prioritizing can help you enjoy a peaceful holiday season. Here are some useful tips for in-home caregivers to help manage stress during Christmas and the holiday season:

1.   Remind yourself that things don’t always go as planned and be flexible. It’s ok if you can’t make it to every holiday party you are invited to or stay for hours at each one. If you need to make an appearance at more than one just be cautious of the time and leave when you need to. Set boundaries – set an alarm on your watch or cell phone giving yourself a few minutes to say your goodbyes before heading on to the next. If you have elder loved ones with you keep in mind their needs and plan ahead. Feel good about asking for help if you need it. You owe it to yourself as a caregiver, and those you care for will benefit from a less-stressed ‘you’.

2.   Spending time as a family is the ultimate gift to each other whether you are eating together, exchanging gifts, sharing memories of Christmases past or singing carols. There is so much joy in the company of family and a room full of laughter and story-telling. If you are hosting a family gathering, ask family members ahead of time to help decorate and setup or bring a dish with them to alleviate the stress of cooking and preparing all on your own. The time together and memories made are what’s most important. Remember: Feel good about asking for help if you need it. You owe it to yourself as a caregiver, and those you care for will benefit from a less-stressed ‘you’.

3.   Travel schedules - If you aren’t able to be with your family during the holiday season, its ok – be creative and set your own holiday schedule. Traveling over Christmas can be stressful with traffic jams, packed airports and hustle. Look into the alternative of travelling before or after the holidays.

4.   Money and budgets - If it feels like your wallet isn’t big enough for the amount of gifts you would like to purchase, then consider updating your gift giving traditions this year. Keep it simple by drawing names with each family member buying a gift for one other person and set a budget to avoid financial stress. You’ll have more money to spend on a nice gift for one person than if you had to spread your budget amongst all your family members. As another alternative, experience the joy in giving to those outside of immediate family who are in need by donating to a charitable organization, or directly to a child or family in need.

5.   More on donating to those in need – Look outside of yourself – volunteer at a food pantry or soup kitchen, collect needed items for the homeless shelters, or volunteer at a homeless shelter. You’ll quickly gain perspective, better appreciate your blessings, and you will get a gift in return far greater, knowing you have made a difference by helping those who are perhaps less fortunate than yourself.

If you find yourself feeling overwhelmed during the holidays, take a break. Find a quiet place alone to yourself, reflect, and stay focused on what is important and take care of yourself. If you don’t take care of yourself as a caregiver, you will find it difficult to properly care for your loved ones. Remember: feel good about asking for help if you need it. You owe it to yourself as a caregiver, and those you care for will benefit from a less-stressed ‘you’.

Gift Giving Ideas - Tips for In-Home Caregivers from Hearthside Home Care

By Carissa Stella

It seems that every year that goes by many people try to find gifts that express their love for others, but in many instances they are looking for the most expensive items they can find that will impress the recipient. However, how much you spend is usually not as important as a gift that comes from the heart or one that shows you are aware of what is important to the recipient. Here are some gift giving tips for In-Home Caregivers.

The Gift of Time

In-home care givers have a slight advantage over others, even other family members, as they spend a considerable amount of time in the home interacting with their charges. They understand what interests their patients and what they need to improve their quality of life. In many instances the gift of time is the most important thing they can receive. After all, these folks will rarely have the chance to get out on their own and taking a little time to spend with them and perhaps even take them on a field trip will be appreciated more than expensive gifts.

Some Gift Ideas for In-home Caregivers

Grandchildren are precious commodities to most elderly patients and time with them is likely rare. Handmade gifts that indicate they spent time working on the gifts, made especially for them, shows they gave their own time to create something from the heart.

The elderly have a lot to offer in the way of advice, but they also have something more valuable…memories. Spending time with elderly parents can offer the opportunity to learn about the family. Instead of having to conduct genealogy searches, talking to parents can frequently fill in many gaps in the family history. This can provide two gifts at once. Parents receive the gift of your company and you receive the gift of their memory.

An appreciated gift from the heart could be a photo album made up their favorite family pictures. With nearly everyone going digital these days, electronic devices may not be within the realm of elder adults and an old fashioned photo album may be a perfect gift. If prepared in chronological order or by family member, the elderly can trace their children back several years and, depending on their situation, could provide the impetus to spark many long-lost memories.

Retail Gifts

While it may be easier to go to a retail store and simply buy a gift, treasures truly come from the heart. Most parents and grandparents will be more enthused with a gift that took a little time and effort than they are with those that cost a lot of money. Remember too, that many grandparents still hold memories from their youth that may not have had the same financial security you may enjoy today. Their ideals may be different and a well thought out gift will mean more to them than any single item you can buy.

That is not to say that you should never purchase a gift. You should keep them in mind when shopping, especially off the beaten path, and when you find something that you know is of interest to them pick it up for them and don’t save it for a special occasion. This will let them know that they are always in your thoughts and your decision is based on your love.

Flowers or a card to express your love and appreciation for what they may have taught you can provide a world of warmth and support to those that require more care.

Sharing the Wealth of Wisdom - Tips for In-Home Caregivers

Sharing the “Wealth of Wisdom”

The greatest inheritance that any of us could hope to receive is the wisdom that our older loved ones have spent a lifetime learning. The holiday season is a wonderful time to sit down with visiting family members to ensure that future generations will be blessed with the wisdom of their elders.

Tips to help you record the Wisdom:

– Use whatever you’re most comfortable with. Some of you may be comfortable using a laptop for taking notes and asking the questions. I like to use – Tape Recorder and a Pen and Notebook. If you have a camcorder, it would be wonderful to get the interview for all to view! If you don’t have a camcorder, at least take a photo of your loved one before, during or after the interview.

Tips for The Setting:

– Try to pick a time when your elder is well-rested. Choose a room that is free from distractions. Sit close enough to your elder so that you can make eye contact. It’s best to do your interview one-on-one, but two or three may work almost as well. Try not to interrupt your elder.

Don’t hesitate to change the question, if it seems too hurtful. But do give them plenty of time to respond. Let them know that you value their knowledge and wisdom.

Questions to Ask during the interview – Here are a few suggestions:

1. What was the most important thing that your parents taught you?

2. What advice do you have for a good marriage?

3. What were your greatest accomplishments?

4. Was there a significant turning point in your life?

5. Is there something that you wished you had done better/differently? If so, how?

6. What is your best financial advice?

7. Who was the most influential person in your life, and why?

8. What is your best advice for raising children?

9. What was the happiest time in your life? What was the saddest?

10. What kind of dreams did you have for the future when you were a child?

11. What was the single most important thing that made you decide to marry your spouse?

12. How can we, as a family, best honor you in our lives? How would you like to be remembered?

There are more great questions for you to consider on the website – Story Corps – http://storycorps.org/record-your-story/question-generator/list/. This site also has some great tips of interviewing your seniors. Enjoy the process and don’t forget to share what you’ve learned with your other family members!

For more information on living longer, healthier, happier lives at home contact:

Hearthside Home Care Inc.

505 State St.

Greensboro, NC 27405

336-808-1351

www.HearthsideHomeCare.com

]]> http://www.hearthsidehomecare.com/2011/12/sharing-wealth-wisdom-tips-in-home-caregivers/feed/ 0 http://www.hearthsidehomecare.com/2011/11/quiet-times-feed-soul/ http://www.hearthsidehomecare.com/2011/11/quiet-times-feed-soul/#comments Sun, 20 Nov 2011 18:53:58 +0000 admin http://www.hearthsidehomecare.com/?p=1873 By Angel Everett

We all lead very stressful lives, as caregivers especially. Many in-home caregivers juggle work, home, and caretaking, which leaves very little time to really relax. The holidays are now upon us and that creates more work with shopping and cooking, but it’s a perfect time to recognize our need for quiet times.

Do you take a few moments out of your day to reflect and de-stress? It’s important for our physical and mental health to have that time to unwind each day. So turn off the T.V. and the ringer on the phone. You give a lot during your day. It’s time to re-charge your battery!

Here are some tips: 

1. Find a place where you can be comfortable. It might be the easy chair in your bedroom or a stool by the fireplace. I think it’s also good to have an outside place where you can find some quiet time. Just a chair on the porch will do.
2. Pick a time of the day when you’re less likely to be interrupted. Let your family know that you just need a few minutes alone.
3. This is your time to pamper yourself. You may choose to just sit with a cup of coffee or a glass of wine. Try to concentrate on nothing! Breathe. Soft music may help or just the sounds of the birds outside can calm us down. Relax. Loosen up your neck by rotating your head a bit. Roll your shoulders and gently shake out your legs.
4. Give yourself at least 10 to 15 minutes to really unwind. Close your eyes and focus on your breathing.
5. When you can spare a few more minutes, try jotting down some things you are grateful for, or just think about something nice that happened today. Think about the things that bring you joy. Do you love to watch the rain or a crackling fire in the hearth? Has someone you love done something nice lately? Push negative thoughts and problems aside. There will be time for those. Think happy thoughts. Recognize the things in your life that bring beauty and joy – a favorite childhood memory or a visit with a grandchild.
6. This is also a good time to read poetry or open your Bible to a favorite passage. Read slowly and really think about the words and the meaning. Just a few pages or passages can give you a whole new outlook for the day. Think about how the words speak to you.
7.  Also choose to go outside every day. Even when it’s cold, bundle up and just go out on the porch for a few minutes. Feel the air and look up at the sky. Did you know that the simple act of looking up can help relieve tension and stress? Look for the beauty that is in your own yard.
8. If you are having trouble getting your quiet time, you might find taking a bath will get you that alone time. Light a few candles and set out your favorite sleepwear. Put on some soothing music and post a “Do not Disturb” sign on the door.
9. If possible, soak up some sun while you’re having your quiet time. Pick a spot by a sunny window. It’s important during the winter months to get enough sun.
10. Make your quiet time a daily splurge. It’s only a few minutes. Encourage your loved ones to try it too.

My mother has always taught me the importance of quiet time. Her refuge is up in a sunny window of her bedroom. She says it makes her feel so much better. “I listen to beautiful classical music or read my Bible. Sometimes I’ll just work a puzzle in front of the window.”

I hope this encourages you to give yourself the simple gift of quiet time. We’d love to hear from you about how you relax and de-stress!