If winter in Britain is characterised by anything other than train delays and novelty gourd-flavoured coffee it is darkness. And cold. Oh yes, and rain. As autumn slides into winter, mist turns to drizzle and sunset is replaced by mid-afternoon gloom, it can be hard to prepare for the months ahead. What to wear, how to warm up, even how to summon up the energy to get through the season. We asked a range of people whose outdoor work from scaffolding to veterinary medicine makes them experts in winter survival for their tips.

The greatest hurdle to winter living is state of mind. To a greater or lesser extent, all of us will find our mood affected by changes in weather, reduced daylight and a drop in temperature. The secret, says Graham Singer, a scaffolder working across Essex and London, is to give yourself milestones. Ive been doing it since I was 15, so I know its coming, he laughs. Sometimes, you know as soon as you step out of the vehicle that everythings going to be soaked in a few minutes, so you resign yourself to that fact. Just keep in mind that in a few hours, youll be back in the warm. Take it hour by hour dont think about the whole day, but just the next job. Tomorrow cant be any worse.

Issa Robson, a vet who works in Northumberland with large animals, takes it one step further, saying that, with the right protection in place, cold weather can make you feel pretty powerful. I dont think: Oh, its raining, she says. Once Ive got all my kit on I actually feel pretty invincible. We lived on the west coast of Scotland so I learned that, if youre in the right coat, you can do anything. Cold, she says, can also be a question of attitude. As long as your core is warm your neck and chest you can be pretty self-sustainable. Your fingers and feet might be cold, but you dont feel cold yourself.

Professional dog walker Sheila Mathieson has perhaps my favourite motto when it comes to working outside: you can only get wet once. Once youre wet, youre wet thats as bad as its going to get. Nothing changes. Thats your lot, she says. Youve just got to look forward to getting back inside, jumping in the shower and getting dry. Theres no point thinking about what its going to be like out there. Just bite the bullet and get out there. I tell myself I have no choice; the dogs come first.

Once the temperature starts to drop, it is hard to underestimate the importance of movement. Tim Wright, a postman from Oxford, says that if you can keep moving for a quarter of an hour, you can overcome whatever the weather is doing around you. For the first 10 or 15 minutes when you start, everything is frozen. Minus 12C is pretty extreme but when theres a hard frost, as long as you keep going for that first 15 minutes, youre fine. We have to wear fingerless gloves because we need to feel the letters, so the tips of our fingers are freezing. But, like I said, just keep moving. After that: bingo. The key is to keep your body pumping.

When working as a lifeguard at the open-air pools on Hampstead Heath in London, I was advised to do as much exercise as I could during what little daylight we could find. That might mean a bike ride after your shift or, for office workers, a jog during your lunch break. Getting a hit of endorphins on a cold Tuesday in February can make all the difference to your immune system and your mental health.

As anyone who has ever had to play netball in January in borrowed school shorts and a T-shirt can tell you; clothing is important. Everybody I spoke to mentioned base layers. When I was a child, my father, a builder, would go off to work on a roof or digging foundations with a pair of my mums tights under his work trousers. These days, says Singer, everybody from scaffolders to footballers should invest in a pair of thermal joggers and a couple of tops. Start with as many layers as you can. Then, as the day goes on particularly if its a nice, crisp winter day youll be taking one off every half-hour. Mind you, by the end of the day, youll be putting them back on again.

For Robson, the right gear starts from the bottom. Im a fan of big pants, she says down the phone from her unheated kitchen. Pants that dont cover your waist are a waste of time. If you want to stay warm, you cant have that bit of your back exposed. She also recommends thermal leggings and snow gear. When I was working for long stretches in minus 16C, I wore my snowboarding trousers. Theyre insulated and quite waterproof. But her favourite bit of kit is Smartwool mountaineering socks. Its almost like having a carpet in your sock.

Hollie Newton, a writer and fisherwoman living in Dorset, tells me that what you keep in your coat pockets is just as important as the coat itself. I always have a couple of those glove warmers in my pockets, as well as a vacuum flask with a really good hot chocolate. On her feet? On the boat I tend to be barefoot I really do love the cold but in the real depths of winter, I wear bright yellow Dunlop wellies. I actually think if you try not to get wet, youve lost the game before you even start.

For agricultural workers, cold frosty mornings will often coincide with fiddly outdoor jobs such as raising electric fences, filling drinking troughs or attending to livestock. I put on a barrier cream every night because once your hands get chapped, cracked or split particularly if youre working with water it becomes pretty unbearable, says Charles Bennett, an organic farmer who works near Tiddington in Warwickshire. Cowmen have this lanolin-type stuff they put on the cows udders that also protects their hands.

For Kelvin Markham, a builder and maintenance worker based in Oxfordshire, an upbeat disposition and physically active job are all you need. My wife says Ive got rhino skin all the rain, the cold, it just seems to slide off me. Dig in, throw yourself into it and youll soon get hot. Even in mid-winter, when its below freezing, youll still see me in just a jumper after a couple of hours.

While cold winter days can be draining, they are hopefully balanced out by the promise of the long warm days that will eventually come round again. Sometimes, well joke to each other; what the hell are we doing here? Standing out here, in this weather, with our hands around freezing cold metal tubes, on scaffolding boards that are three inches thick with snow, says Singer. But I do enjoy what I do. Even during the winter I wouldnt change it.

Originally posted here:
How to survive the winter: the expert guide to staying warm, healthy and happy - The Guardian

Photographer Nicholas Nixon was visiting his wifes family in Ireland when nonchalantly he asked her and her three sisters if he could take their picture. It was summer of 1975, and a black-and-white photograph of four young women casually posing in summer shirts and pants against a velvety background of trees and lawn was the result.

A year later, at the graduation of one of the sisters, while readying a shot of them, he suggested they line up in the same order. After Nixon saw the image, he asked them if they might do it every year. They seemed OK with it, and thus began a project that has spanned almost his whole career. The series of pictures, which has been shot for the past four decades, is on view at the Museum of Modern Art, Midtown Manhattan, New York City, along with the museums publication of the book The Brown Sisters: Forty Years.

The article on the four sistersForty Portraits in Forty Years (1975 to 2014)appeared in The New York Times recently, catching the attention of readers worldwide. Why so many peoples attention was drawn? Why the four sisters do this?

Because Time is all Powerful! And everyone is attracted to Power. Power is one of the opulences of the all-attractive God along with beauty, fame, knowledge, wealth and renunciation. People get attracted to personalities like Bruce Lee, Mohammed Ali, Arnold Schwarzenegger, et al due to their raw power although that power has limitations. Time, which is an external manifestation of Gods form, is all powerful.

The Lord in Bhagavad Gita 11.32 states klo 'smi loka-kaya-kt pravddho (Time I am, the great destroyer of the worlds). So, why shouldnt everyone be attracted to the all-powerful time? Time defeated even Bruce Lee, Mohammed Ali, Arnold and many more puissant personalities. In the Vedic texts, Time is compared to a snake because, like the serpent, it devours the prey slowly but surely. Everyone has to bend down to the cogent Time.

The four sisters portrait series is a resilient-animated lesson for all of us that no one can escape the effects of Time. When they posed for photograph in 1975, they were so young and beautiful. Their skin was smooth and wrinkle-free, their faces bright with great ardour. Life seemed ever fresh like the fresh leaves of the trees in the background of the photograph. That time they surely wouldnt have thought of the scene 40 years later. In 2014, they are old and jaded; skin is full of wrinkles. Faces bear the onslaught of Time. Its a daunting picture of the naked reality of life. And please dont think, Poor sisters, they are undergoing blight! This plight will confront every one of us. Those who are reading this article, and those who arent!

Young and beautiful Siddhartha was a prince. His father, the ruling king, didnt want his son to know the real problems of lifebirth, old age, disease and death. Hence, he kept him within the compound walls of the palace where everyone was young, beautiful, contented and salubrious. But once Siddhartha ventured out, the scene outside mellowed him. There were old, ugly, diseased people and he saw dead bodies being taken in procession for final rites. Actually then began his search for real life. Later, he renounced the world and attained enlightenment under a Bodhi tree. Hence, he was known as Buddhaone who is completely enlightened.

But everyone cannot renounce the world. One may stay in this world without renouncing it but one has to renounce the comprehension that I am the master. Everyone is unremittingly the servant of God. If one understands this, he can be in this world but not of this world. One should be like the lotus, which grows in muddy waters but is unaffected by it. If one serves God and His parts and parcels with such an attitude, one can go beyond Time. Time cannot apprehend the servant who is serving God. In SB 2.3.17, it is stated that Sun decreases the life span of everyone each day except for a devotee who is serving the Supreme Personality of Godhead.

Another thing we observe from the four sisters story is that we are changing body continuously. Modern biologists say every seven years we change all the cells of the body. It is conspicuous from the 40 photographs that the sisters have changed their bodies over a period of time. But the most amazing thing is that they still feel that they are the same persons! We also feel we are the same although our childhood body appears different than the bodies in our youth or old age. This is because the soul has remained unfazed throughout.

We are spirit souls and not ephemeral material bodies. After giving up this body, we will get another as per our mental state. If we give up the present material body thinking of God, we go to His kingdom where there is no effect of timeno birth, no death, no disease and no old age. So climactically, to conquer Time we have to take shelter of a person who is controller of TimeSupreme Personality of Godhead, Sri Krishna.

( The author is a Spiritual Guru at International Society for Krishna Consciousness )

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Conquering the all powerful time - The New Indian Express

SINGAPORE: Earlier this year, our team received a distress call from a client Aysha*.

Her 70-year old mother, Madam Wahidah*, had refused to offer daily afternoon Salah (Islamic prayers) unless she had taken a shower.

Aysha had already given her a shower and reminded her so, but Madam Wahidah did not remember and was unconvinced.

Madam Wahidah, who never misses her daily prayers, grew agitated. In a moment of anger, she locked herself inside her bedroom.

After hours of persuasion, apologies and patience, Aysha finally convinced her mother to unlock the door.

For the rest of the week, this agonising episode repeated with Aysha finally engaging us for professional assistance, since it was compromising her ability to get to work.

The care professional was able to convince Madam Wahidah to open up and freshen herself. She also discovered the root of Madam Wahidahs temperamental episodes.

Madam Wahidahs memory was fading. This acknowledgement was devastating to her. Her repeated insistence was her way of convincing herself that her memory was intact.

But her daughter Ayshas difficulty in understanding her mothers mental anguish, due to the progression of dementia, and the increased dependence on others, gave her greater grief.

DEMENTIAS PSYCHOLOGICAL TOLL

Madam Wahidah displayed the earliest signs of dementia - forgetfulness and occasionally repeated behaviour.

As dementia progresses, changes in mood, behaviour and personality become more common. Feelings of withdrawal, communication issues and impaired social behaviour can arise. Persons with dementia may even forget the names of their loved ones and their personal attributes.

They begin to lose a sense of self as their memory and hold on reality fades.

Those living with dementia find their confidence and emotions challenged, and can sometimes lash out because of anger and frustration.

The Alzheimers Disease Association in Singapore (ADA) defines dementia as an illness which affects the brain, causing the brain cells to die at a faster rate than normal - leading to a decline in ones mental abilities, failing memory, deterioration of intellectual function and personality changes.

But the challenge with dementia is also the lack of understanding of its psychological impact on families coming to terms with this disease.

I have observed first-hand the severe emotional toll dementia exacts on family members as the condition progresses, leading to caregiver burnout and familial tensions.

Families often learn to adapt to new physical needs, but do not grasp and remain ill-equipped to deal with the emotional resolve the condition demands.

ACKNOWLEDGING EMOTIONAL CHALLENGES

Acknowledging, accepting and addressing the emotional challenges of this condition faced by persons with dementia and loved ones caring for them, is a critical part of effectively dealing with dementia that frequently goes under the radar.

Families must first acknowledge the physical and emotional hurdles that this condition imposes on a patient and themselves.

Our research drawn from hours of care delivered by Homage across Singapore shows that in the early to middle stages of the condition, individuals might display changes in behaviour.

In the earlier stages, this could include a level of obsessive-compulsive behaviour since routine and repetition are reassuring and can prevent mistakes.

As the condition progresses into the middle stages, individuals might shout, scold those around or even get physically aggressive, because they cannot vocalise their feelings and assert themselves.

Such actions should prompt families to get an early diagnosis done, and look out for signs of memory lapses or withdrawal from social interactions.

More importantly, caregivers should develop an acute sense of the routines, habits and relationships that help their loved one build confidence and a sense of worth.

For most, its the ability to carry out daily living activities we take for granted like grooming, preparing a meal, driving, and socialising, that give them a sense of independence but may require additional support with dementia.

When they begin to experience difficulty in carrying out such tasks, they may feel irritated, confused and in some cases, engage in self-harm.

ACCEPTING AND OWNING THE JOURNEY

Accepting the emotional rollercoaster that accompanies dementia is the second step to overcoming the disease.

Three in four living with dementia feel rejected and lonely, according to a survey of 5,600 people done by ADA and Singapore Management University. More than half feel less competent because of their condition.

Nearly 30 per cent also expressed feeling embarrassed in public while looking after their loved one.

These figures are alarming reminders of the deep-seated stigma our society continues to have against those with personal challenges, making it difficult to seek help in time. Feeling awkward to be seen with a person with dementia, is directly linked to shame, guilt and even depression.

The longer one harbours these feelings, the more difficult it becomes for the person with dementia and their caregivers to manage the condition. Acceptance of the situation allows families to finding better avenues of care and undertake pivotal changes in ones lifestyle.

With Singapores life expectancy reaching nearly 85 years, many youths around us are or will be caregivers in their lifetimes. So why the shame?

The journey is demanding but can be undertaken with clarity and confidence along with the right support and attitude.

ADDRESSING CAREGIVING SUPPORT

Singapores ageing population, smaller families and eventual increase in our dependency ratio will mean more cases of caregiver burnout.

An ageing population also means a higher incidence of dementia - in 2012, about 28,000 people in Singapore aged 60 and older had dementia. The number is expected to soar to 80,000 by 2030.

At the same time, the country is seeing a steadily declining old-age support ratio, from 7.4 in 2010 to 4.5 in 2019.

And in our fast-paced society, heavier professional and personal responsibilities mean less time for caregiving and meeting ones emotional needs.

Most of those weve seen requesting for help are young caregivers. Almost half are aged 44 and below, with 29 per cent aged between 25 to 34 years.

To help our seniors age confidently, we need a stronger respite care support system.

Trained, experienced and motivated caregivers can play a key role by helping, assessing and recognising the needs of seniors, spot symptoms of the onset of dementia, and engage them and their families in customising a care plan based on their unique needs.

The care recipient builds self-confidence through meaningful engagements with others. Loved ones, on the other hand, gain better insight into their collective needs, and get time to refuel.

I often recall the years when my father was living with dementia while my mother attended to him. The physical stress of taking care of his needs created enormous emotional anguish.

His behaviour changed as the condition progressed. I often worried he would forget me too. My mother, siblings and I did the best at that time, but couldnt bridge the distance between us and him that dementia brought.

Now I realise how a professional caregivers support for a few hours each week would have helped.

HOLISIC CARE

With greater awareness, government efforts including the Ministry of Healths Home Caregiving Grant and caregiver programmes under the National Council for Social Service have mushroomed, but more is needed to improve our understanding of dementia and galvanise efforts on the part of the medical, civic, and caregiving community.

As Singapore gives greater attention to the needs of caregivers, we must also strike a better balance in allocating resources between the physical aspects of care and mental wellbeing for the entire family unit when caring for a loved one with dementia.

Like Madam Wahidah and Aysha, many families may not have the tools to handle the challenges associated with dementia.

We all can play a part in improving the quality of life for people with dementia and their families, by recognising dementia not just as a physical condition, but a social challenge that can be managed better with stronger support mechanisms and holistic care.

* Names used are pseudonyms

Melissa Chan is Head of Community and Outreach at Homage. She is also the Founder of Project We Forgot, and a Steering Group Member of the World Young Leaders in Dementia Network, driving the development of innovative dementia solutions across disciplines and bordersin Asia Pacific.

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Commentary: Living with dementia, anguish and guilt plague families caring for loved ones - CNA

City staff and students train body and mind with celebrity fitness guru, Faisal Abdalla.

Trading star names like Ellie Goulding and Ella Eyre for City, Faisal Abdalla spoke to staff and students about the importance of keeping a positive mental attitude (PMA) when approaching work and exercise.

The event which was organised by Sodexo, Citys official catering partner, allowed attendees to sample naturally sourced energy drinks and healthy protein balls while asking Faisal questions about how they can improve their own fitness levels.

Faisal said: I apply PMA to every single part of my life as it is amazing what you can achieve when you approach things with a positive attitude. Being happy is just as important as being strong, fast or fit when training. If you have a healthy mind then there is no stopping you!

My job as a personal trainer is to help get my clients to be the best possible versions of themselves. I tell all of them that it is ok to fail and in fact failure is what we are after as that is the best way to learn and improve.

It cant all be about the aesthetic your mind and body need to work as one and be as strong as each other.

Whoever my clients are, the one piece of advice I always give them is to be happy. You will never run out of excuses, but one day you will run out of tomorrows. So get out there and live your best life today!

Faisal Abdalla, Fitness Coach and Celebrity Trainer

Praising Citys focus on wellbeing, the gym consultant and bestselling author, Faisal said: The CitySport gym was massive! It was great to see such a variety of equipment and studios for students to use.

The staff all seemed really passionate about fitness and that says a lot about the university. If I were a student here I would be more than happy to train there.

After an impromptu group exercise session, fitness addict and third year student Giulia Basana, (BSc Journalism), said:

Fitness is so important to me as when I train I just feel happy. It is easy to feel stressed and worried when meeting deadlines and writing my essays, but when I am running on a treadmill or lifting weights I feel so powerful and that can make a bad day good again.

Even just yesterday I was in the library and I couldnt focus after going to the gym for just a quick 30 minutes I was able to go back and concentrate on my work again. Sometimes stepping away and focusing on your body can really help your mind.

Meeting Faisal was so inspirational, I can relate so much to what he was saying about staying mentally positive.

"It isnt just about exercising to look good, it is so important to ensure that your mental health is just as good as your physical health as then you will truly succeed.

Giulia Basana, (BSc Journalism)

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Training body and mind - City, University of London

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You are your habits. Every single one of us has habits that impact our lives, but theyre not always good ones. Smoking cigarettes is a habit, after all, and so is watching television for hours on end. These bad habits can prevent us from reaching our potential, but they can also cut our lives short.

Of course, the opposite is also true. The good, positive habits many of us have habits like exercising regularly, eating nutritious meals, and meditating can make our lives better in immeasurable ways. This is especially true if youre old enough to see why habits matter but still young enough to make your positive habits count.

As you age, you will rely on your habits more and more. As our physical and mental abilities ebb and flow with age, our habits takeover as an autopilot. Build great habits and those will be the autopilot youll rely upon to remain healthy, active, and engaged.

Heres a good example of positive habits at work: Recently on my retirement podcast, we profiled a listener who was navigating a health crisis (her husband had cancer). You can hear her resilience radiate during the show. Their habit of being proactive has helped them continue to live even with the difficult situation. The couple loves cycling, but his condition has made him weak. But with the aid of an electric mountain bike, he is still able to hit the trails. That attitude has served them well.

Build poor habits and your autopilot can lead you to a constant struggle to maintain altitude. Here I think of an older client named Roxanne who smoked for decades, never exercised, and has a poor relationship with her children. Roxanne is now a widow in her early 80s who struggles to get out of bed every day. Her bad habits dictate how she sees the world and her view of the power she has in it.

The Best Habits to Help You Live Well in Retirement

If youre in your 50s or 60s, you may have twenty, thirty, or even forty-plus years of retirement ahead of you. This simple fact means that the habits youre able to pick up and stick with could make a marked difference on your physical health once you enter the final stretch of your life on this planet. When it comes to your longevity, also consider recent research published in the Journal Circulation which shows that around 60% of early deaths can be attributed to lifestyle factors, including those bad habits we talked about. Based on my observation, even if someone doesnt die early from their bad habits, their joy in life is diminished. To put it more bluntly, they live just as long but dont get to enjoy life the way the rest of us do.

On my retirement podcast, I am constantly talking about how retirement shouldnt be about survival it should be about thriving and enjoying life during a season when you have the time and hopefully the money to live the way you want.

Longevity may be the underlying goal, but what about the quality of your existence? Even if youve had not-so-great habits in the past, now is the time to establish good ones. Here are some habits that could lengthen your lifespan and help you rock your retirement now and later:

Regular Exercise

Plenty of research shows that regular, vigorous exercise is crucial when it comes to maintaining your physical health as you age. This means you should go out of your way to take part in difficult, uncomfortable exercise that feels like work. In other words, you arent helping yourself that much if you hop on the treadmill and watch The Price is Right while you walk at a snails pace.

In addition to strength and endurance training, your exercise habit should also include stretching. In my eyes, stretching is a lot like flossing because everyone knows they should do it but few people actually do.

The less flexible you are, the more likely you are to fall, break your hip, and wind up in a nursing home like Aunt Karen. Make sure youre exercising and stretching your body because thats the best way to protect yourself against preventable injuries and the physical signs of aging.

Do Something Meaningful

Having a purpose in life may be more important than people realize, but your purpose doesnt have to be something over-the-top or mind-blowing. For some people, their purpose is being an awesome grandparent, volunteering for an organization that matters to them and hardly anyone else, or maybe even learning a skill like woodworking or gardening. It doesnt matter so much what your purpose is as long as you have one.

On the flip side, not having a purpose can lead to bad habits that can affect your longevity and your mood. Think of it this way: When you have nothing to do, you might wind up sitting in front of the tube all day, or worse, diving into the pointless void of social media.

Train Your Mind

As you get older, training your mind is just as important as training your body. Your body carries you around, but your mind also needs training to stay in great shape.

Constantly learn and challenge yourself so you can stay sharp and potentially even avoid diseases like dementia. While brain-engaging activities like Sudoku or puzzles can help, learning anything can make a positive impact.

Consider this: Research analyzed by John Hopkins Medicine recently showed that staying in school longer reduced the prevalence of dementia in the United States, particularly among those ages 65 and older.

Maintain a Healthy Weight

Eat well and pay attention to the food youre putting in your body. Take special care to consume foods that support your mental health and spiritual well-being while staying away from empty calories and foods that make you feel unwell. (Im looking at you, refined sugar!)

A recent article from Catharine Paddock, Ph.D. in Medical News Today also suggests keeping your body mass index (BMI) under 25% if possible.

Cultivate a Positive Mental Attitude

If your glass half full or half empty? Your current outlook on life can play a huge role in how well your mind and body hold up. According to a recent study in the Journal of the American Medical Association, people who embrace positive stereotypes about aging are more likely to recover from a disability.

Improve Your Mood

Depression and anxiety can become rampant as we age. Do anything you can to improve your mood whether that includes exercise or stimulating mental activities. Go for walks in the park, get back out in the dating scene, or volunteer for a cause you love or basically anything that will make you feel better about yourself and the world.

Stay Social

If you dont have an expansive social network, you may wind up having one by default your family. This can be a good thing if your family members are happy and successful, but not so much if they arent.

If you find your default social network is overly negative, look for ways to build a new one. Try to make friends with younger people who may have different interests than you, and be sure you continue cultivating friendships you already have or may have had in the past.

Remember: Who you allow in your inner circle matters just as much as who you dont allow.

Own Your Life

Finally, take steps to be a participant in life, not a spectator. Stay out and about instead of sitting at home and watching the world pass you by.

This can be a difficult feat in todays internet age where we can see what other people are doing on the hour without even leaving the couch. But sitting on the sidelines wont help you maintain optimal physical or mental health.

Make sure youre not just watching other peoples stories; get out and create your own.

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Longevity And Retirement: 8 Great Habits To Rock Life As You Age - Forbes

When Meredith R., 28, prepared to go on her meticulously planned vacation to Paris, she wasnt thinking too much about her mental health. In fact, she kind of hoped her depression and anxiety would take a vacation of their own while she was living out a lifelong dream. How could I be anything but happy in Paris? she thought. I didnt realize it until after the fact, but as I was planning, I was working around a very specific fantasy of what my vacation would look like, she tells SELF. That fantasy didnt involve me being depressed or anxious.

But Merediths mental illnesses didnt take a break just so she could enjoy her vacation. She had her first panic attack after navigating crowds to climb the stairs to a lookout point at Sacr-Cur. I was so thrown for the rest of the trip, she says. I was even more anxious because I thought another panic attack could strike at any time, and I got caught in a hell of a negative thought spiral about how my trip was ruined, which was basically a flytrap for my depression. It was awful.

Looking back, Meredith says she wishes she had planned ahead instead of just hoping for the best where her mental health was concerned. Experts typically agree that thats a smart call no matter your history of mental illness because travel can be stressful or triggering for just about anybody, Claire Westmacott, M.P.H., a research specialist with the International Association for Medical Assistance to Travellers (IAMAT), tells SELF. Traveling can get overwhelming quite quickly, she says. The processlike jet lag [and] navigating airports, unfamiliar places, and crowdscan all be physically and mentally taxing.

Its so, so normal to be overly optimistic about how your mental health will fare on vacation. A common misunderstanding among some people with depression, anxiety or other conditions is that when I leave my surroundings, my problems will also leave, clinical psychologist Ryan Howes, Ph.D., tells SELF. Unfortunately, this is not always the case. Your [condition] will likely come with you.With that in mind, we talked to experts and travelers who have been there about their best tips for protecting your mental health while on the go. Heres what they had to say.

Its helpful to plan ahead for how youll deal with things like travel anxiety. You can keep it simple.

If deep breathing, positive affirmations, seeking support, exercise, or journaling worked for you at home, it will probably work for you on vacation, says Howes. The same goes for things like clutching stress balls, listening to grounding playlists, watching downloaded episodes of your favorite shows, or whatever you use to practice self-care on a regular basis.

If you dont know where to start, try packing a journal, which Howes says can be an incredible tool. Writing a journal helps you tame the tsunami of activity [of a trip] and forces all those feelings and experiences into a linear narrative, he says. By journaling, youre beginning to write the story youll tell your friends about the trip when you return, which helps you feel more in control and grounded.

Even if you dont anticipate being hit with a wave of homesickness, being away from everything thats familiar to you can be unexpectedly stressful. For some people, travel can feel like youre floating in space, untethered from your day-to-day world, and this is scary, says Howes.

Do what you need to do ahead of time to make sure you can check in with people back home, especially if you know for sure that will bring you some comfort. Make sure you have the right phone plan so you can call, text, or FaceTime from wherever youre going. (Bonus: Sorting this out ahead of time means you wont wind up with a surprisingly high, anxiety-inducing phone bill when youre back.) You might also want to give your friends or family a heads up that you anticipate wanting to say hey occasionally or even regularly. When depression, anxiety, or unhelpful mental health thoughts kick in, it can be easy to convince yourself not to burden other people. Planning in advance and getting reinforcement that they cant wait to hear from you can help mitigate that.

[Check in] to remind yourself there are people at home who miss you and are holding down the fort, says Howes.

If youre worried about your mental health while traveling due to past experiences or because you deal with a mental illness, Westmacott suggests making an appointment with your mental health care provider or even your general practitioner before you go. Use it as an opportunity to make sure youre mentally and physically fit for the type of traveling you plan to do and to make a game plan. Really take this time to talk about any anxieties you have about the trip and make sure you have good coping mechanisms in place, says Westmacott.

Just like with your friends or family, you can also ask to keep in touch with your care provider during your trip and schedule regular check-ins. On that note...

Elisa D., 39, learned this lesson while traveling in Prague for three months. She had an unexpected mental health crisis set off by the dour winter weather and social isolation. I cried heartilylike heaving, sobbing, fetal position criesevery day for at least an hour for almost a month straight, she tells SELF. I left my apartment only to get beans and rice and an apple danish from the corner market 30 feet from my front door.

At the time, Elisa didnt have the bandwidth to seek help, a reality anyone who has been in the throes of a depressive or anxious episode knows well. Since returning from Prague, shes signed up for BetterHelp, an online therapy portal. She recommends it, or similar services like TalkSpace or even short-term resources like the Crisis Text Line, for anyone who is traveling and worried about their mental health. Armed with her teletherapist, Elisa continues to travel regularly.

Even if you already have a therapist, its worth asking them if theyll consider doing teletherapy appointments while youre away if you think that might help.

According to Howes, the unfamiliarity of traveling can feel mentally disorienting for some people. Bringing some familiar comforts from home with you can make a big difference. If you have room, pack your own pillow, bring the familiar shampoo, haul that novel around, or cram your jammies in your bag, he says. Pushing the limits of [your luggage] may be worth it if self-care is at stake.

This is especially important for travelers with a history of mental health problems who want to prepare in case they need to seek help. That said, Westmacott suggests every traveler put in this legwork just in case because, well, you never know.

Bree S., 24, was on a month-long European trip with friends when a serious case of homesickness hit. I was more depressed than I had ever been but I didnt think I could do anything but stick it out, she tells SELF. Thats exactly what she did, and it wasnt fun. In retrospect, she says, she wishes shed thought to seek help or even knew what that would look like.

Before you go, you should find a reputable mental health professional at your destination who speaks your language so that in the event of an emergency, you have someone you can immediately get in touch with, says Westmacott. You can do this on your own, through your insurance, or through a nonprofit like IAMAT, which helps travelers access care from reputable English-speaking doctors and mental health practitioners.

If youre specifically setting up a safety net for a potential mental health crisis, Westmacott suggests taking it a step further by making sure your destination is a smart choice in the first place. We recommend travelers worried about a mental health emergency research to gain a really good understanding of what mental health services are available and the countrys cultural attitude towards mental illness and mental health, she says. These factors can really shape the type of care that youll receive.

It might seem obvious that you should make sure to pack enough medication for the duration of your trip, but with mental health medication, its not that simple. According to Westmacott, many medications that are used to manage mental health conditions are considered controlled substances in some countries. Because of that, you have to make sure youre in compliance with your destinations import regulations, which may include a maximum amount of medication or a requirement for carrying a written prescription or a doctors note. Depending on the length of your trip and where youre going, it might not be possible to bring enough medication to get you through.

The International Narcotics Control Board (INCB) has a list of controlled substance regulations by country and is a good place to start, but unfortunately, some countries dont have publicly stated restrictions. In that case, your doctor may be able to help offer some information. The INCB also has some general traveling guidelines you should check out to make sure youre being smart about your meds while away from home, and this IAMAT guide to traveling with medications offers some additional tips too.

Its also smart to check with your doctor to make sure your medication is available at your destination if you need it. It would really suck, for example, if you lost your medication while traveling and found out you couldnt get a replacement prescription because its not legal where you are.

When Meredith went to Paris, she was so excited to cram in as many sights as possible that she didnt leave any room for rest and relaxationsomething she depended on for managing her mental health back home. It doesnt surprise me now that I had an anxiety meltdown, she says. I can never be that busy in my day-to-day life without time to refuel.

While rest and relaxation are good for everyone to work into their trip, there might be other things you want to include in your itinerary to round it out, especially if youre a creature of habit. When youre at home, you know your routine, your restaurants, and your bedtime rituals, but on vacation, these may all be unfamiliar and require more mental effort, says Howes. There are no go-tos for lunch or evening entertainment, and you may need to step outside numerous comfort zones in order to make the most of your trip.

While Howes says just acknowledging this fact can help you make peace with the change and unfamiliarity, it cant hurt to fold an activity or two youre accustomed to into your vacation routine for comfort.

Its always a great idea to prepare for the worst just in case. Hopefully, that will put your mind at ease because you know youre prepared in case of trouble. But try not to anticipate the worst and let your preparation stress you out more.

If you go into it thinking it will be an overwhelming, chaotic, and stressful experience, it probably will be, says Howes. If you instead look at travel as an adventure that may give you exciting stories and good life lessons, this will probably be true. Think of the bumps in the road as details in the story youll be telling friends in a few weeks, and it all seems less stressful.

Related:

Original post:
9 Travel Tips That Will Protect Your Mental Health - Self

Stefanie Schaffer inspired a city on Thursday.

Schaffer, 23, of Rutland, spoke at Rutland Region Chamber of Commerce at the Paramount Theatre, addressing the theme of Strength and Resilience to a room filled with legislators, business owners and community leaders who didnt even cough or clear their throats while Schaffer talked about her recovery from her 2018 injury.

While in the Bahamas with family and friends, Schaffer got on a tour boat on June 30, 2018. The boat exploded, killing an Atlanta, Georgia, woman and injuring Schaffer so badly she would need to have both legs amputated. She had also suffered spinal cord injury and brain injuries.

She told the audience about her disappointment when a Boston doctor, whom she believed could fix her, told her she might not walk again.

Here I was again, facing another problem that felt too big. I cried myself to sleep that night, and then I woke up, and I took everybody by surprise. I looked at them, and I said, They said I wouldnt survive, and I did. They said I wouldnt get out of kidney failure, and I did. They say I wont walk. Watch me. Maybe there wasnt other people with the same injury as me that were out there walking. But why couldnt I be the first? she said.

On Thursday, Schaffer walked across the Paramount Stage on prosthetic legs, with assistance from a walker until helped to a chair behind the lectern where she spoke.

Early on, Schaffer talked about the position she had recently accepted as the ambassador for the 2019 Gift-of-Life Marathon.

On Thursday afternoon, Schaffer said she had accepted the offer to represent the blood donation marathon, which has allowed Rutland to set donation records, without having to think about it.

Without blood being donated at the time I had been hurt, if there wasnt that extra blood, I dont think I would still be here, she said.

Before her accident, Schaffer donated blood once, she said Thursday, but anemia had prevented her from being a regular donor.

She said she hoped potential donors would hear her story and understood how important it was to give blood.

They may not see the people who are receiving their blood, or they may not know them, but they really can save lives. Maybe its an inconvenience to go out and donate blood on the day of a drive, but there are going to be people, and its really a life or death situation. I would hope to just be a reminder that its people like me that are here because of people that choose to donate, she said.

During her speech to chamber members, Schaffer talked about how a positive mental attitude had turned around her recovery. As an example, she said she knew she faced real challenges the first time she tried to use prosthetics because her lengthy recovery to date had left her weak.

But I didnt care. No longer worried about how cool I was, if my bald spot was showing or even how terrified I was in that moment. I went down in front of that huge crowd that had gathered, and I strapped those legs on, she said.

While Mary Cohen, executive director of the chamber, said Schaffer was chosen as the speaker because she embodied what the chamber leaders considered the Rutland areas strength and resilience, the annual meeting covered other business.

Donald Billings, owner of Roots: The Restaurant and The Bakery in downtown Rutland, was named the 2019 Business Leader of the Year.

A new award, the Community Leader of the Year, was given to Terry Jarrosak, locally known by his on-air radio alias, Terry Jaye, the program manager for Catamount Radio. Jarrosak was introduced by Steve Costello who said Jarrosaks contributions included working with the Gift-of-Life Marathon, the Stuff-A-Bus event collecting food for the needy and other charitable events.

But Schaffer was the final speaker for the event and shared lessons shes learned since her life changed so drastically. She said if she could have known what challenges she faced, she probably would have pictured herself as someone who had been defeated and given up.

I think we all tend to underestimate ourselves and until we jump into a challenge with everything that we have and all the support that we can find, we will never know what we are truly capable of. I may not be walking unassisted yet but what I have done is, I have gotten through more than 30 surgeries while keeping a smile on my face. I have stood on my own brand-new feet. I have walked with crutches. I have learned to bike with my hands and to swim with no feet. I have kayaked and traveled. I have met new people, cheered my sister on, laughed with my family and had glasses of wine with my friends. I havent just survived; Im learning how to really live. And the best part is Im just getting started, she said.

patrick.mcardle

@rutlandherald.com

More here:
Schaffer talks 'strength and resilience' to Chamber | News - Rutland Herald

British sailor Alex Thomson says tales of Leicesters shock Premier League title success have aided his ongoing mental preparation for the worlds toughest yacht race.

Skipper Thomson is set to embark on a maiden competitive voyage aboard the 5.5million boat he hopes can end his wait for glory in the solo, around-the-world Vendee Globe.

The 45-year-old, who on Sunday begins the double-handed Transat Jacques Vabre (TJV) warm-up event from France to Brazil, regularly works with psychologist Ken Way to focus and train his mind.

Way was part of Claudio Ranieris backroom staff when the Foxes defied 5000/1 odds to be crowned champions in 2016, and Thomson has taken plenty of inspiration from stories of one of sports most unexpected triumphs.

Weve talked about that quite a lot, learnt lots of interesting stuff out of it, Thomson told the PA news agency.

It reinforces the ability that Ken has when people buy into the thinking and the possibility of making gains through your mental attitude and mental techniques to improve your sport.

I think in this particular case with what we do, there are so many tools, so many possibilities to make improvements, so its a really fascinating subject.

For me, the Vendee is as much a mental game as a physical, maybe even more so. Training your mind and I cant understand why you wouldnt do it its an absolute no-brainer.

But each to their own. I very much enjoy working with Ken and find what we work out not only helps me with the race but helps me be a better human being, so its all good.

The 4,350-mile TJV, sponsored by a French coffee company, follows a former trading route, beginning in the Normandy port of Le Havre before crossing the equator to finish in the Brazilian city of Salvador.

It will provide the first test of Thomsons latest custom-built Hugo Boss boat, named after his teams principal sponsor and christened on the river Thames last month.

Gosport-based Thomson, who will compete alongside former Olympic sailor Neal McDonald, capsized off the north coast of Spain and was airlifted to safety the last time he entered the TJV.

With the long-term aim of becoming the first non-French winner of the gruelling non-stop Vendee Globe the next edition of which starts in November 2020 his primary objectives during the forthcoming fortnight are a safe passage to South America and developing a greater understanding of his new vessel.

Its about the bigger picture. Thats the main thing. If we can avoid a big problem and get to the finish, thats the first objective, said Thomson, who finished second in the 2016-17 Vendee and third in 2012-13.

The second objective is to make sure we get enough information to inform the next choices that we want to make, the next developments.

These are prototype boats, there are always little niggles and stuff to improve and stuff that doesnt quite work from the very beginning.

If you think about Formula One, the cars are launched and by the end of the season they are completely different because they are being developed and changed all the time to try and make then go faster and thats exactly the same for us.

We expect in a years time we will be 10 or 15 per cent faster than we are now.

Here is the original post:
Thomson inspired by Leicester title triumph as he seeks Vendee Globe glory - Aberdeen Evening Express

In the final part of the Behind Bars series, Warden Jim McKinney interviews inmate Joseph Hansen to show what makes a meth addict tick and what can be done to stop it. "I don't feel good about it. It's always been there," Hansen said. Hansen is talking about methamphetamine. A theme seen over and over with the three inmates KCCI has sat down with at one Iowa prison. "It is a full time busy operation," McKinney said. McKinney took KCCI crew around the entire correctional facility in Coralville, explaining how they're working around-the-clock to try and help each of the thousands of inmates who walk through its doors. "We're talking about guys that are allegedly one of the worst in the state, and turning their lives around," McKinney said. He has a positive philosophy that others can feel in the prison. "What changes people is holding them accountable if they do wrong, but also giving them encouragement to do well," McKinney said. As the warden made Hansen sweat, KCCI's Tommie Clarke listened to how difficult it is to quit an addiction that alters everything. "If your choice is you see the meth and you know where you're going to end up, why do you still choose the meth?" McKinney asked Hansen. "You can't shrug your shoulders! You gotta answer the question!""Because I'm a drug addict and that's what I like," Hansen answered. "It helps me escape reality because I don't like dealing with reality." "Is it fair to the victims and the society to have to pay for you to be here?" McKinney asked. "Nope," Hansen said. "And yet it doesn't matter? Just putting you on the spot," McKinney said. "It's not that it doesn't matter, but at the same time it doesn't matter. I don't know how to explain it," Hansen said. The warden hopes that direct conversations like this, coupled with treatment, will keep inmates like Hansen out longer. "I've always had the attitude of just saying, 'The heck with it,' and that's an easy way to escape and I don't want to do that no more," Hansen said. "The better job we do inside to try and get them to change, the better off society is," McKinney said. "Our main job is how well we do when they get outside the fence. That's really our true measurement." However, when inmates are released and they're still addicted to an artificial euphoria, the warden said their job is working to minimize that addiction while improving the mental health of each inmate.

In the final part of the Behind Bars series, Warden Jim McKinney interviews inmate Joseph Hansen to show what makes a meth addict tick and what can be done to stop it.

"I don't feel good about it. It's always been there," Hansen said.

Hansen is talking about methamphetamine. A theme seen over and over with the three inmates KCCI has sat down with at one Iowa prison.

"It is a full time busy operation," McKinney said.

McKinney took KCCI crew around the entire correctional facility in Coralville, explaining how they're working around-the-clock to try and help each of the thousands of inmates who walk through its doors.

"We're talking about guys that are allegedly one of the worst in the state, and turning their lives around," McKinney said.

He has a positive philosophy that others can feel in the prison.

"What changes people is holding them accountable if they do wrong, but also giving them encouragement to do well," McKinney said.

As the warden made Hansen sweat, KCCI's Tommie Clarke listened to how difficult it is to quit an addiction that alters everything.

"If your choice is you see the meth and you know where you're going to end up, why do you still choose the meth?" McKinney asked Hansen. "You can't shrug your shoulders! You gotta answer the question!"

"Because I'm a drug addict and that's what I like," Hansen answered. "It helps me escape reality because I don't like dealing with reality."

"Is it fair to the victims and the society to have to pay for you to be here?" McKinney asked.

"Nope," Hansen said.

"And yet it doesn't matter? Just putting you on the spot," McKinney said.

"It's not that it doesn't matter, but at the same time it doesn't matter. I don't know how to explain it," Hansen said.

The warden hopes that direct conversations like this, coupled with treatment, will keep inmates like Hansen out longer.

"I've always had the attitude of just saying, 'The heck with it,' and that's an easy way to escape and I don't want to do that no more," Hansen said.

"The better job we do inside to try and get them to change, the better off society is," McKinney said. "Our main job is how well we do when they get outside the fence. That's really our true measurement."

However, when inmates are released and they're still addicted to an artificial euphoria, the warden said their job is working to minimize that addiction while improving the mental health of each inmate.

Continued here:
Prison warden works to improve mental health of inmates with addictions - KCCI Des Moines

If you go to mental health, that will be the end of your career, the ominous warning that echoes through all branches of the military.

There is an unavoidable feeling of distrust for service members regarding mental health services. According to the Department of Defense Suicide Prevention (DoDSER) 2017 annual report, there were 1,397 non-fatal suicide attempts by active-duty service members. Over half of the members who were lost to suicide had seen a health care professional within the previous 90 days. These statistics illustrate the number of people that the system missed that were in crisis yet didnt speak up and ask for help. Current policies will continue to fail soldiers, airmen, sailors and Marines until there is a change in how mental health is reported and trust in the system is secured. The risk of losing any more service members is too significant to ignore.

The military requires mental health professionals to disclose a military members mental health information according to specific DoD guidance. The DoD guidance list nine reasons for mental health treatment to be reported to the chain of command. These reasons are harm to self, harm to others, harm to mission, special identified person, inpatient care, acute medical conditions that interfere with duty, substance abuse, command-directed assessment, and other circumstances determined on a case-by-case basis. While many of these reasons seem like common sense, there is ambiguity around what might constitute harm to mission, and these terms are subjective and can be used to describe someone who is experiencing high stress, temporary anxiety or depression.

The commanders responsibility to the units and members under his or her command is enormous, and the commander needs to receive the relevant information to make mission-essential decisions. However, the commander may be forced to decide on a service members career, based on the limited information that the mental health professional can share. The context of the members issues is lost, and they could very well be deemed potential harm to the mission, needlessly ending a career.

If you had a broken leg, you would report to the medic, who might put you on quarters and develop an appropriate work plan so that you could heal. Should we not treat mental health the same way? The mental health professionals seeing activity-duty members should report the members status directly to the providers at the bases medical facilities. The physician and the mental health provider can then devise an appropriate care plan. Treating mental health with the no questions asked attitude that physical health is treated is the only way to break the stigma and regain trust. The chain of reporting should be from the mental health professional to the medical clinic, who would then report the plan to a command team. This ensures more confidentiality and creates additional insight for a commander to make appropriate decisions about a service members mental health.

According to the Defense Casualty Analysis System (DCAS), the three military campaigns since 2001 have resulted in 6,828 lives lost to combat; yet since 2006, over 3,400 active duty military members have died by their own hands. This number is almost half of the total losses that the enemy has inflicted on our armed forces. DoD policies have not gone far enough to establish trust in the militarys mental health system. It is time to face the fact that service members are not getting the help they need for fear of consequences to their careers.

Until a policy and trust are established that allows service members to treat their mental health with the same dignity and understanding that physical health is treated, lives will continue to be lost.

Call the director, Dr. Karin A. Orvis, of the Defense Suicide Prevention Office at (703) 614-8840 or visit their Facebook at https://www.facebook.com/DSPOmil/ and demand this policy change.

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If you, or someone you know, needs help, support is available 24/7. Service members and their families can call Military OneSource at 1-800-342-9647, or chat at militaryonesource.mil.

Service members, veterans, and their loved ones can also call the Military and Veterans Crisis Line at 1-800-273-8255 and Press 1, chat at veteranscrisisline.net, or text to 838255. The National Suicide Prevention Lifeline is available to anyone by calling 1-800-273-8255 (dspo.mil).

Sloan Fischer is a master of social work student at the University of Southern California. She received her undergraduate degree in psychology from Washington State University. She is an Army wife and a daughter of an Army veteran.

Thomas Weisner is a retired Air Force POL. He is now a master of social work candidate at the University of Southern California.

Continued here:
Why the military should treat mental health the same as physical health - Military Times