So on Wednesday, the day after a presidential election whose outcome remained unclear, she knew that she wanted to ditch her normal class structure and simply let students talk. Its a decision that many professors have made as they help their students discuss, debate, and support one another during a period of tremendous conflict and uncertainty.

The mood was pretty grim, she said, after wrapping up two hours of conversation by Zoom, one for each class. Students really felt like theres nothing they can do. The difficult part was to come to grips with the fact that the country is still divided.

At times of great stress, professors often wonder, What is their role? Educator? Facilitator? Adviser? Berg took on a bit of all three. She answered questions about what might happen next in the political process, and why so many voters backed Trump, something her mostly progressive students seemed to find unfathomable. She gave them a space to talk, which many said they found helpful. And she reminded them that they should still invest their time in the causes they care about and the communities they support.

I tell students they need to take care of each other and of themselves, and remember that a lot of things can be done incrementally, and history doesnt change quickly, she said. Even a Biden presidency wouldn't change a lot of the things they are most concerned about.

Every professor handles classroom conversations in their own way, of course. For Berg, Wednesdays discussions may have been easier to navigate because she has been open with her students all semester about her views on the Trump administration, which she considers dangerous on many levels. (Berg has said her family history has informed her professional life: She was born and raised in Germany, and her grandparents had ties to the Nazis.) Her students needed, she said, someone they can talk to who is not pretending this is business as normal.

She also helped her students make sense of what to them seems nonsensical. Some were expecting a blue wave of voters and were stunned to see the turnout so evenly divided. Someone even asked, are people really that stupid? No, she said. Theyre not stupid. Theyre simply voting their interests. For many, she says, it was a referendum on race, one in which white voters made their feelings clear. For others, it was about lower taxes. And for others, it was about a desire to restart the economy rather than wear masks and social-distance. Its something to look into and think about, she told her students. What was this election about? What was this election for?

Although she said many of her students felt a sense of hopelessness, they were glad to come together. They all expressed that this helped, that this made them feel better in community with other people, to air concerns and questions. I think thats really all we can do right now.

Many colleges have been ramping up programming around the election. Campus counseling centers are on high alert, offering support groups and drop-in sessions for students to help them deal with anger, frustration, stress, and other emotions. Teaching and learning centers, as well as centers for civic engagement, have also been working hard to prepare staff and faculty members to talk about the election and its aftermath with their students.

We were caught unaware in 2016, said Neeraja Aravamudan, associate director for teaching, research, and academic partnerships at the University of Michigans Edward Ginsberg Center, which focuses on the university's community and civic engagement. This year we want to make sure we are really able to support students.

At Michigan, staff from the Ginsberg center and the Center for Research on Learning and Teaching have been helping professors prepare to navigate classroom conversations.

Faculty members should first consider their goals, they say, as different interests require different approaches. Do they want to connect the election to what students are learning in the classroom? Would they rather create a space for students to talk about how theyre feeling? Do they want to help them figure out how to talk with others who think differently? Are they looking to analyze the partisan conflict that has been unfolding, and help students devise ways to move forward?

For Anna Maria Flores and Gail Gibson, the goal on Wednesday was to allow students to talk about their feelings around the election. Flores is associate director, and Gibson the director, of the universitys Kessler presidential-scholars program, which supports first-generation students. And the class they run is a one-credit seminar for first-year students on how to be successful in college.

The Kessler students come from all walks of life, from tiny towns in rural Michigan, to Detroit, Chicago, and New York. Their politics are similarly diverse. Flores said that one student, who wears a hijab, talked about how some students on campus have the privilege of not caring about politics. But, the student said, her identity was not something she could ever step away from.

Another student said she felt that if she ever revealed her political views to her friends, they would very likely ostracize her. Although she didnt explicitly say she was conservative, Flores said that was implied, given that the Ann Arbor campus is very liberal.

In one small class of 40, we saw a snapshot of what you saw take place across the country, said Gibson. We had students across the political spectrum, in essence saying, I dont feel seen. I dont feel heard.

The overall mood, said Gibson, was one of exhaustion. People are tired. This has been an enormously difficult semester. Theyve been managing through Covid and living on campus in a strange, masked, distanced way.

The two mainly let the students talk, but near the end of the conversation tried to move toward a bit of a sense of hope, said Flores. She asked them to think about what things we can control, and next steps

In some ways, she noted, this just feels like the beginning, especially for young people.

Different campus, different students, but Benjamin Blankenship spent the afternoon in a similar discussion. An assistant professor of psychology at James Madison University, he was part of a panel of psychologists helping students process their emotions over the election.

About two dozen students came together over Zoom to talk about feelings of anxiety, disillusionment, and uncertainty. Those feelings often belong to students whose party has lost, but given Tuesdays unclear outcome, they were practically universal.

Many students also worried about threats of violence, should people protest the election results. Student leaders and resident advisers in the group were uncertain about how to talk to other students. Some students worried about Thanksgiving-day conversations with family. Blakenship said students were asking: How do we come back together after this? How are we going to reach across the aisle and try to make connections?

The professors two research psychologists and one therapist walked the students through some of the reasons why people behave the way they do; for example, why we often have visceral reactions to other peoples politics. The issue, they noted, is often more about a persons underlying value system, not a particular policy. So they advised students to frame conversations with friends and family in those terms.

Blankenship also noted that to build bridges, it helps to have a common goal, and suggested that there may be a value in having the College Democrats and College Republicans work on a project together.

That said, he thinks for many students its too early for long-range plans. He noted that an earlier session, in which a panel of faculty members from political science, media, and communication studies analyzed the election results and the role of media, race, and gender, had drawn well over 100 people. Students are still processing the possible outcomes, he said. Building connections will probably come later.

To that end, James Madison University has been putting together a range of post-election programming, on the idea that thats where our hard work really starts, said Abe Goldberg, executive director of the James Madison Center for Civic Engagement. In addition to the politics and psychology panels, the university offered on Wednesday a session on self-care and managing stress, a student-led discussion about free speech on campus; and a session on moving forward as a purple campus, where Democrats and Republicans are well represented.

Its exciting to be building these programs and collaborating with partners around campus, said Goldberg. But at the same time, it signifies where we are as a country. We are going to need so many outlets for these post-election conversations.

If youre wondering how to talk about the election and its aftermath with your students, here are some guides that may help.

Essential Partners, a nonpartisan nonprofit that helps colleges and other organizations build communication skills, offers A Guide to Conversations Across the Red-Blue Divide.

The University of Michigans Edward Ginsberg Center and the Center for Research on Learning and Teaching offer a series of guides around the election, including After Election 2020: Moving from Reaction to Action.

James Madison University has put out a guide to help faculty, staff, and students facilitate difficult election conversations.

The University of Pennsylvanias Center for Teaching and Learning offers advice and resources on responding to the election. And Penns SNF Paideia program, which focuses on civic dialogue in undergraduate education, recently hosted a webinar called Can We Talk? Civil Dialogue for Troubled Times.

Thanks for reading Teaching. If you have suggestions or ideas, please feel free to email us at beckie.supiano@chronicle.com or beth.mcmurtrie@chronicle.com.

Beth

Learn more about our Teaching newsletter, including how to contact us, at the Teaching newsletter archive page.

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Teaching: Helping Students Make Sense of the Election - The Chronicle of Higher Education

Are you feeling stressed or anxious about the pending election results? You are not alone.This election season -- and 2020 in general -- has brought on an unusual amount of stress and anxiety to everyone. No one is immune from the waiting game of the presidential race."We tend to fear or get anxious about things that: No. 1, we can't control, and No. 2, that don't have an end in sight," UC Davis clinical professor Dr. Angela Drake said. "And that's kind of what we are dealing with in a nutshell." Drake suggests a variety of different tactics for people to cope with the looming election results.1) Take time for youFirst, she suggests limiting the amount of election TV time you are allowing yourself. "When we're anxious, we are releasing all kinds of stress hormones that aren't good for us," Drake said. "I literally have folks who stay up and watch CNN all night long, especially on the night of an election. That is flooding our bodies with stress hormones." Drake said one way to take care of your physical and and mental is by doing something to distract you. She suggests people "go out in the garden, go rake leaves" to keep your mind occupied for a bit."The goal is to really not even think about the election, not even think about the pandemic," Drake said. "It might only be 10 minutes, but it gives you a break and allows your body to down regulate a bit and reduce the level of stress hormones."2) Mentally prepare for challengesDrake also suggests people anticipate that the election is going to be a challenge -- whether it be some problems with the counts and/or some lawsuits."The idea is that it kind of helps you mentally prepare for that," Drake said. "If it doesn't, and somebody concedes, we go on smoothly -- it's a relief."3) Too much or too little informationDrake also recommends people understand how they deal with information. She suggests people who thrive off information to do their research on potential challenges that might arise with the election. For people who get more anxious with more information, she urges them to unplug."There is really little we can do to control what's going to happen," Drake said.No matter how you deal with information, Drake suggests people find ways to cope with the stress and anxiety they are feeling. It could be through therapy, self-help books, mediation and social support groups."The best thing you can do is be kind to yourself, be kind to other people and really, really make sure that you take care of yourself," Drake said.

Are you feeling stressed or anxious about the pending election results? You are not alone.

This election season -- and 2020 in general -- has brought on an unusual amount of stress and anxiety to everyone. No one is immune from the waiting game of the presidential race.

"We tend to fear or get anxious about things that: No. 1, we can't control, and No. 2, that don't have an end in sight," UC Davis clinical professor Dr. Angela Drake said. "And that's kind of what we are dealing with in a nutshell."

Drake suggests a variety of different tactics for people to cope with the looming election results.

First, she suggests limiting the amount of election TV time you are allowing yourself.

"When we're anxious, we are releasing all kinds of stress hormones that aren't good for us," Drake said. "I literally have folks who stay up and watch CNN all night long, especially on the night of an election. That is flooding our bodies with stress hormones."

Drake said one way to take care of your physical and and mental is by doing something to distract you. She suggests people "go out in the garden, go rake leaves" to keep your mind occupied for a bit.

"The goal is to really not even think about the election, not even think about the pandemic," Drake said. "It might only be 10 minutes, but it gives you a break and allows your body to down regulate a bit and reduce the level of stress hormones."

Drake also suggests people anticipate that the election is going to be a challenge -- whether it be some problems with the counts and/or some lawsuits.

"The idea is that it kind of helps you mentally prepare for that," Drake said. "If it doesn't, and somebody concedes, we go on smoothly -- it's a relief."

Drake also recommends people understand how they deal with information. She suggests people who thrive off information to do their research on potential challenges that might arise with the election. For people who get more anxious with more information, she urges them to unplug.

"There is really little we can do to control what's going to happen," Drake said.

No matter how you deal with information, Drake suggests people find ways to cope with the stress and anxiety they are feeling. It could be through therapy, self-help books, mediation and social support groups.

"The best thing you can do is be kind to yourself, be kind to other people and really, really make sure that you take care of yourself," Drake said.

Read more:
Feeling stressed? 3 ways to cope with election results - KCRA Sacramento

The Pay It Forward cohort and Buckeye Food Alliance after the 2019 Battle Against Hunger. Credit: Alyssa Ciango | For The Lantern

Ohio State student cohort Pay it Forward is working to educate people about food insecurity in Columbus through a program that is now in its 10th year.

Pay It Forward is an initiative focused on providing students with service opportunities and hosting Battle Against Hunger, a month-long program dedicated to raising awareness about food insecurity, which means a person does not have reliable access to a sufficient amount of affordable, nutritious food. Battle Against Hunger began Monday and will run until Nov. 25.

Alyssa Ciango, the graduate administrative associate for the Office of Student Activities, said the Pay It Forward cohort is a group of 27 students whose goal is to educate its peers about social justice issues in and around the Columbus area. She said Battle Against Hunger was established in 2010.

Ciango said there are many ways students can get involved, including donating food and attending virtual programs such as the online educational panel on food insecurity that the program hosted Monday and will host again Nov. 16.

At these panels, we bring in experts, whether that is from the College of Medicine or Social Work, or community partners to talk about food insecurity and how food insecurity affects not only students, but individuals in Columbus, Ciango said.

Ciango said students can also sign up for Food Insecurity 101, a meeting to educate attendees about food insecurity and provide statistics for how it affects Columbus. Meetings are Tuesday and Nov. 18 from 7-8 p.m, according to the Pay It Forward website.

Ciango said the Food Insecurity 101 meetings are marketed as a First Year Success Series event, which first-year students can sign up for online but are available for all students on the website, as are the panel sessions.

We chose to do this because any student, faculty or staff who is associated with Ohio State can use that pantry, Ciango said. So we thought it was important to support our students in that way.

Students can drop off non-perishable and self-care items during a hosted food drive, Ciango said. Drop-off boxes are located at the Ohio Union information desks. Donations will be given to the Buckeye Food Alliance at the end of the month, Ciango said.

Especially in these times, we have found that unfortunately the coronavirus has increased rates of food insecurity, Ciango said. And so its important for us to make donations of any sort.

Megan Haddock, the Ohio State Discount Ticket Program coordinator, said D-Tix became involved in Battle Against Hunger in 2017 when one of her student employees, a previous member of Pay It Forward, told her about it. D-Tix has participated every year since.

D-Tix hosts its own food drive during Battle Against Hunger, with a goal to get as many students to donate as possible, Haddock said. Students can bring their donations to the D-Tix desk in the Union.

We have done it a few years in the past, so we know what we got in the past, Haddock said. So just trying to match or beat the amount we had before would be amazing.

Haddock said she was happy that D-Tix has been involved for the past couple years.

People should donate its for a really good cause, and it will help the community that they live in of Ohio State students and that is a great reason to donate, Haddock said.

Students can find further information about Battle Against Hunger events on Pay It Forwards Instagram, @payitforwardosu.

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Student initiative helps bring attention to food insecurity - OSU - The Lantern

November 03, 2020 05:32 ET | Source: ReportLinker

New York, Nov. 03, 2020 (GLOBE NEWSWIRE) -- Reportlinker.com announces the release of the report "Digital Transformation Initiatives Post Pandemic to Drive Marginal Growth in the Global Airport Self-service Market, 2025" - https://www.reportlinker.com/p05982280/?utm_source=GNW

The total self-service market was worth $981.7 million in 2019 and, considering the impact of Coronavirus 2019 (COVID-19), is expected to expand at a compound annual growth rate (CAGR) of 0.3% through 2025. This research covers self-service check-in systems, self-service bag drop systems, self-boarding, and self-service security and immigration systems which are widely adopted at airport passenger touch points. The self-service check-in segment has the highest market share, followed by bag drop, boarding, and security and immigration. Major growth will be observed in the North America, Europe and Asia-Pacific (APAC) regions during the forecast period.Major airports across the globe have reached their maximum capacity and are facing capacity constraints. Large numbers of congested airports are in the process of expansion or have long-term plans to expand their infrastructure. Major airports are also focusing on digital transformation, which will help them to improve their process efficiency. However, the COVID-19 pandemic has led to a liquidity crisis at airports, which in turn has halted expansion plans and forced airports to realign their digitalization journey. The pandemic has severely lessened passenger traffic at airports reducing congestion, but health regulatory guidelines such as social distancing and contactless travel will strain capacity even amidst such reduced traffic. This provides an opportunity for self-service solution providers to deliver new, tailor-made self-service solutions as per the requirements of airports. These solutions will not only help improve process efficiency but will also enhance passenger experience and ensure the maintenance of high standards of health and safety. Leading vendors in the airport self-service market are pivoting their focus on enabling a contactless experience by integrating new technologies like biometrics, near field communications (NFC), robotics, cyber security, and blockchain, and on delivering them within a short timeframe. The market leaders are also partnering with start-ups and developing a complete portfolio of self-service solutions. Additionally, new entrants are bringing innovations and utilizing new technologies to enable a seamless and touchless experience. In the coming years, the increase in usage of self-service solutions will automate passenger processes across multiple touch points, leading to an increase in collection of sensitive passenger data. All stakeholders (airports, airlines, and solution providers) involved need to ensure fair and transparent use of such critical data. Vendors need to develop their solutions with a security-first approach and ensure adherence to local and global data regulations. Read the full report: https://www.reportlinker.com/p05982280/?utm_source=GNW

About Reportlinker ReportLinker is an award-winning market research solution. Reportlinker finds and organizes the latest industry data so you get all the market research you need - instantly, in one place.

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Digital Transformation Initiatives Post Pandemic to Drive Marginal Growth in the Global Airport Self-service Market, 2025 - GlobeNewswire

If you're feeling anxious, know that "nothing diminishes anxiety faster than action," according to the late American painter and writer Walter Anderson.

The events of this year have been increasingly volatile and stressful for many people. They include a US presidential impeachment, a pandemic, a fraught election, unemployment, shifts to virtual work and school, and the deaths of cherished celebrities, athletes and loved ones.

So many simultaneous hardships and uncertainties is unusual. On top of all that, Tuesday was the culmination of one of the most polarized presidential elections in US history and it's not over.

As the ballot counts keep changing and circumstances shift, "the news cycle is so quick and people are feeling conflicted. They really want to know what's going on, but then they get overloaded ... and very distressed with what they hear."

When there is so much uncertainty this week, turning your attention to fun activities, friends and family, acts of service and amazing discoveries can help to alleviate your anxiety and ward off depression.

"One crucial factor of resilience is being proactive," Alvord said. "Being proactive means doing good, helpful actions, which means taking initiative. That means you are problem-solving."

Other keys to resilience are finding support in other people and "being able just to sit with the discomfort" which starts with abandoning your expectations.

"If we expect that (final election results are) going to take a little while, it's a lot easier to put all this in perspective," Alvord said. "But if we want results quickly, then we're going to be continually not just disappointed, but up and down with the emotional roller coaster."

While we wait for election results, you can take steps to reduce stress during these next few nerve-racking hours or days.

11. Switch your devices to airplane mode and unplug for one hour. The rapids of countless notifications and headlines about the pandemic, the election, homeschooling, unemployment and the economy have been pulling at us all year. Putting your phone down can help you feel less overwhelmed.

20. Phone a friend. Remind yourself that you're not alone by calling a friend to hash out your election worries.

23. Make a "come together" sign. Put a picture of the Beatles on the sign for your front yard and post it on Facebook. We could all use a warmhearted reminder of our similarities and abilities to work together for the collective good.

30. Make a sandwich. Have a favorite sandwich or one you want to try? Make it and enjoy. And instead of arguing with your family over politics, maybe you should debate about what makes a sandwich a sandwich.

49. Start a gratitude journal. Some people swear by keeping a daily gratitude journal to jot down a few people and/or things they're thankful for. The practice can help you stay afloat through depression and improve your happiness and relationships.

50. Volunteer for causes you care about. Use your negative emotions or noble passions to actively support causes that you care about, which can add meaning to your life.

CNN's Katia Hetter, Sandee LaMotte, Faye Chiu and Leanza Abucayan contributed to this story.

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Election Day is now 'Election Week.' Here are 50 ways to get through it - CNN

Boats, name-brand clothing, iPhones the list of luxury products available to consumers is endless. But which ones are worth their salt? Where will consumers' money be most content before its tired and begging for something new?

Defining worth is a deeply personal exercise. Some items deliver great performance and are unarguably worth their price tag. Others are more about feelings, connection and experience. While its not always necessary to splurge, there are many products and services that are not only higher in quality but will also save you in the long run.

There is nothing better than finding a product or service that costs less and performs better than the old options. For example, cable has become synonymous with continually rising rates, not to mention the taxes. Those who own a smart TV or a streaming device can replace cable with monthly subscriptions to Netflix, Hulu, YouTube TV, Amazon Prime and Disney+. Streaming services offer a personalized experience, provide significantly more content for less money and are always there when users want them.

When it comes to finding better goods for less, Amazon Prime is a top contender. For a small monthly fee, consumers can skip the shipping costs or set up monthly auto ship, get free music, e-books and video content, enjoy discounts at Whole Foods and more.

Warehouse memberships are another great value. Costco and Sams Club typically offer better products, but for less money, by selling them in larger quantities, plus the added perks of travel agents, car discounts, free shipping and more.

Admittedly, saving $3 on a box of 4,000 crackers doesnt always seem like a home run. But sometimes, avoiding the lowest-cost option will hit it out of the park. Paying up for products that improve quality of life can really pay off in the long run.

One example is a great mattress and pillow. Scientists continue to attribute orthopedic issues, stress, high cholesterol and many other ailments to quality of sleep. More than ever, it's apparent that a higher-priced and better-built mattress can lead to improved sleep and health, superior performance at work, lower stress levels and better quality of life.

Other worthwhile purchases include electric toothbrushes and quality running shoes. As an upgrade from the humble manual toothbrush, an inexpensive electric toothbrush can prevent many unpleasant and expensive trips to the dentist. A good pair of running shoes will last longer than a cheap pair, saving money on replacements. It will also prevent injuries, saving money on health care and avoiding pain and suffering.

Finding the best option for the money can pay dividends over a lifetime of use. For consumers who cook every night, top-quality cookware and knives are a sound purchase and should never need to be replaced. A kitchen stocked with a few high-end tools will yield better results, less cleanup, less clutter and a happier dining experience. They can even make healthy cooking easier and save money on eating out. For instance, one study showed that consumers who cook at home eat more vegetables.

Beyond material goods, experiences can be worth spending more on. Taking time for self-care can relieve stress and boost quality of life. Massages, manicures and facials can alleviate pressure points and built-up tension. Once considered luxury services for the elite, they have become mainstream self-care measures. Money spent on a vacation is well spent; new experiences in a relaxing setting can help consumers rest and recharge so they can perform better at work and build their personal relationships. Simple but effective self-care plays a vital role in better all-around wellness, leading to higher earnings and lower health care costs later.

What about those really expensive items? What is expensive? Typically, it's simply viewed as costing a lot of money. However, economists define it as a price that makes consumers feel they are paying too much for what they are getting in return. When consumers think they are getting what they paid for, then it's a fair trade. They get a bargain when they feel they are getting more than what they paid for. Further, it can be more affordable in the long run to buy a quality product once than to buy a cheap product repeatedly.

A knowledgeable financial planner can help consumers chart a path to financial success, including what they can pay for a valuable item. Investing in better products and experiences is a good decision for those who have the means. A financial planner or adviser is yet another worthwhile investment, not only saving clients the amount of their fee, but turning that investment into a long-term dividend and maximizing buying power.

Everyone is looking for ways to save money, but buying superior products and services at a greater up-front cost can reduce repeat expenditures and improve quality of life, saving time, money and health in the long term. Although some products are worth the expense for nearly everyone, consumers must identify their priorities and make wise decisions. Working with a financial planner can help them understand what they value and take the first step toward investing in products and services that are worth their price.

President, Partner and Financial Adviser, Diversified, LLC

In March 2010, Andrew Rosen joined Diversified Lifelong Advisors, bringing with him nine years of financial industry experience. As a financial planner, Andrew forges lifelong relationships with clients, coaching them through all stages of life. He has obtained his Series 6, 7 and 63, along with property/casualty and health/life insurance licenses.

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Which Purchases Are Worth the Splurge? - Kiplinger's Personal Finance

I'm not going to speculate on the political leanings of our readers,but I do know that this has been a stressful time for many.

I wrote this story the day before Election Day, and there's no telling what things will look like by the time you read this.

However, I'm assuming some of us will be waiting on pins and needles for the next few days.With that in mind, here are five things you can do, or plan to do, to help feel calm, cool and securein the coming days.

On Election Day, I'll roast a chicken for dinner because it's comforting, but also because it yields a ton of food for little work.

First, I'll stuff the birdwith onions and other aromatics, rubit down with Buxton Chicken Rub from Spicewalla, truss it up (or spatchcock it) and then put butter and herbs under the skin.

More: From cocktails to toilet paper: Restaurants, bars, serve as markets during COVID-19

I'll place the seasoned birdon top of some halved sweet potatoes in a baking pan and roast it until it's done. I always watch for the skin to pull up around the ankles, but you can also use a thermometer; it should read 165 when done.

A spatchcocked and roasted chicken.(Photo: Emily Matthews/Pittsburgh Post-Gazette)

You should eat your fill for dinner, save the rest of the meat for sandwiches and salads and setthe bones aside in the refrigerator or freezer. When you're ready, simmer the bones with celery, onions, carrots and thyme. I use an Instant Pot to make a gallon of chicken stock in two hours, which I break into four quart containers. I then make soup, simmer beans and freeze whatever's left. It's comforting to have all that food.

No matter your preferred way of moving your body, get outside or to your weight room and do it. If you're heading outside, you get the bonus of some sun on your skin and fresh air to breathe. If you're worried about encountering a crowd, bring your mask. However you do it, the act of exercising and focusing on your breath andmovement will help you get and stay grounded.Make sure to drink lots of water.

Get exercise to get grounded.(Photo: Dan Perez/Record-Courier)

Sometimes it's hard to get up and out of bed in the morning. But there are few things more motivating than coffee and breakfast tacos or biscuits on your porch.

Breakfast delivery from Biscuit Head via Kickback AVL.(Photo: Mackensy Lunsford)

You can preorder breakfast or brunch via Kickback AVL days in advance, and it's magnificent. Choices include Taco Billy, Biscuit Head, City Bakery and more.

Visitwww.kickbackavl.comto see your choices and schedule delivery. Talk about self care.

Yep, I work for a newspaper and I'm telling you to tune out the news, at least sometimes. Doom-scrolling has been a major source of anxiety for some myself included this year.

Pick a time to read the news, set yourself a time limit, and then try to stop checking in when your time is up. Allow yourself a reasonable number of times to check back in per day or even per hour. Then, set a time to put down the phone or turn off the TV at night before you go to bed and try to stick with it.

Whether it's your friend, your sister, your mom, your uncle, a therapist or pastor, reach out and talk to someone you can trust, especially if you've been stuck in your head or isolated from people more than usual. Oddly enough, right now seems a particularly nice time for small talk.

So how about that weather?

___

Mackensy Lunsford has lived in Asheville for more than 20 years, and has been a staff writer for the Asheville Citizen Times since 2012. Lunsford is a former professional line cook and one-time restaurant owner.

Reach me:mlunsford@citizentimes.com.

Read more: Subscribe to the Citizen Times here. Subscribe to my newsletter here.

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5 things you can do to stay calm, collected and happy this election season - Citizen Times

The COVID-19 pandemic has induced stress in everyone this year, but for those marginalized by disabilities, and especially those already dealing with social inequity and poverty, the pandemic has dealt additional blows.

In a November article published in Rehabilitation Psychology, Anjali J. Forber-Pratt, assistant professor of human and organizational development, reviews research on disabilities and COVID-19 to help rehabilitation psychologists mitigate the effects of the added stress of the pandemic. In addition, the work addressed how systemic discrimination against people with disabilities intersects with other forms of inequity.

Forber-Pratt co-authored the research with lead author Emily M. Lund, an assistant professor in the Department of Educational Studies in Psychology, Research Methodology and Counseling at the University of Alabama; Catherine Wilson, a board-certified rehabilitation psychologist; and Linda R. Mona, who is with the VA Long Beach Healthcare System.

As disabled people and scholars ourselves, we noticed that the disability community, including disabled people with multiple marginalized identities, were being uniquely impacted by the pandemic, and that their stories were often being pushed to the side, Lund said. We wanted to document what our communities are experiencing.

Forber-Pratt, who holds secondary appointments as assistant professor of special education at Peabody and assistant professor of physical medicine and rehabilitation at the School of Medicine, said people with disabilities are facing additional barriers and concerns during the COVID-19 pandemic due to longstanding patterns of discrimination and marginalization. Our research examines the physical, mental, social and economic implications of the pandemic on people with disabilities and provides solutions for the disabled community, as well as for psychologists working with these clients, during this time, she said.

People with disabilities account for more than 25 percent of American adults, making them one of the largest marginalized groups in the United States. Yet research shows they are routinely left out of conversations about social policy having to do with disabilities, which perpetuates discrimination, particularly in social institutionsincluding health care. The pandemic has stoked fears about health care rationing and concerns that in-person care for daily needs and assistive technology used by those with disabilities could be declared nonessential by governing bodies. In addition, those with developmental disabilities often live in group homes and other congregate settings where there is an increased risk of the spread of COVID-19. Prolonged isolation due to physical distancing and the restriction of visitors to group settings has increased depression and exacerbated cognitive, physical and mental health issues.

Those with disabilities are already more likely to be economically disadvantaged by increased medical costs, and they are three times more likely to be unemployed. As a result, the pandemic has exacerbated poverty among this group. In addition, issues of racial inequity in the health care system and other societal institutions has caused trauma and stress in the disabled community to rise disproportionally during the pandemic.

In their review of the research, the authors found strategies for addressing these stressors with their clients. While those in the general population and those with disabilities can benefit from some of the same self-care activities that have been encouraged during the pandemic (being physically active, finding virtual connections with family and friends, and seeing a mental health professional for support, to name a few), rehabilitation psychologists can help their clients create disability-specific strategies for coping. Planning ahead for communication needs, back-up caregivers, medical supplies and food delivery was found to be therapeutic for the client in and of itself.

Research confirms that instilling pride in individuals who identify as disabled, known as disability-affirmative therapy, has been found to lessen the negative effects of stigma. And psychologists can look for opportunities for advocacy in combating discrimination against the disabled through legislative and political means, through social media and within the profession.

While systemic ableism and racism are not new, it is hoped that rehabilitation psychologists and other professionals working with disabled clients can better understand the unique challenges and stressors facing those of us with disabilities during the pandemic, said Forber-Pratt. Further, we need professionals to take this awareness and turn it into action advocating for disabled clients, naming these additional stressors and helping to work together toward solutions.

Lund added, The disability community has experiencedand continues to experiencea lot of discrimination and trauma, and we are also proud and resilient. The world needs to recognize all of that.

Read The COVID-19 Pandemic, Stress, and Trauma in the Disability Community: A Call to Action

Watch an Ask an Expert video with Forber-Pratt about the challenges people with disabilities face during the pandemic.

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New research documents how COVID-19 multiplies stress and trauma for people with disabilities - Vanderbilt University News

In an already high-stress year, this week just might take the top spot. Theres no easy way to calm down fast, but taking time to do some guided breathingwith the help of handy breathing videosmight help you feel a little better.

For many of us, the months leading up to Election Day have been a source of long-term, slow-burning stress, Christiane Brems, Ph.D., a registered yoga teacher, clinical professor, and director of YogaX at Stanford Psychiatry, tells SELF. This type of stresssustained and low gradecan wreak havoc on our nervous system, she says.

When your body is stressed, it releases the stress hormones adrenaline and cortisol, kicking off your fight-flight-freeze response, Manuela Kogon, M.D., clinical associate professor at the Stanford Center for Integrative Medicine, tells SELF. But purposeful breathing can trigger your parasympathetic system, or the part of your autonomic nervous system that opposes the fight-flight-freeze response. As a result, it may help you feel rested and relaxed.

Breathing is so powerful because unlike so many things in life, it's something we have control over, Rachel Allyn, Ph.D., a psychologist and yoga teacher based in Minneapolis, tells SELF. By improving the way you breathe, you can shift your nervous system from the stress-response mode to a state of regulation and relaxation.

And the good news is you dont need to do an extensive breathing routine to get the benefitsand you dont need to do them for a prolonged amount of time, either.

In fact, you can feel calming benefits in as little as 30 seconds of purposeful breathing exercises, Catherine Cook-Cottone, Ph.D. a licensed psychologist and registered yoga instructor based in Buffalo, New York, tells SELF. It doesnt need to be complicated, she says. Orienting back to your own breathjust noticing itis a powerful first step.

For a little more structure, check out these 17 expert-approved breathing videos to help you get started.

Length: 9 minutes

What to expect: This guided meditation cultivates focus and stability through concentration and mindfulness with breathing.

I like this simple technique of paying attention to the gap between your exhale and inhale. It is so calming and the time floats by, leaving you feeling clear and aware when complete. Diane Malaspina, Ph.D, psychologist, yoga teacher, and therapeutic specialist in Virginia Beach, Virginia

Try the breathing routine.

Length: 3 minutes

What to expect: Gabby Bernstein, New York Times best-selling author and kundalini yoga and meditation teacher, shares a calming five-count breathing technique.

This three-minute video is great for a technique called box breath, where we silently count to five on the inhale, hold the inhale to a count of five, exhale for five, and hold our breath for a count of five (before the next inhale to a count of five). Beyond the immediate sense of calm it brings, the box breath is easy to do anywhere and enhances feelings of relaxation and peace. Diane Malaspina

Try the breathing routine.

Length: 4 minutes

What to expect: Thich Nhat Hanh guides you through the first exercises of mindful breathing, from following the in breath and out breath all the way through to generating the energy of mindfulness by being with your body.

I love this video because Thich Nhat Nahn, one of the most profound teachers, makes the breathing exercises simple and approachable. With these practices, we find the magic in the simple act of breathing. Laurasia Mattingly, meditation and mindfulness teacher and founder of the Sit Society in Los Angeles

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17 Breathing Videos That Will Help You Relax and Unwind - Self

Having been the main caregiver to her 87-year-old mother who has dementia for eight years, Ms Kris Foo's constant companion has been emotional, mental and financial stress.

The self-employed branding designer suffered from caregiver burnout in 2015, after facing daily bouts of tantrums that stemmed from her mother's depression and anxiety.

"I woke up one day and I just started crying. But looking back now, there were telltale signs - I was getting increasingly irritable and lost my focus on everything else besides caregiving," said Ms Foo, 53, who is single and has an older sister. Her mother has been divorced for 40 years.

"My business suffered as a result of this, and I had to start drawing on my mother's savings to cover her medical and household expenses," she added.

Ms Foo also grappled with negative feelings such as the loss of self-identity, suicidal thoughts and the harrowing reality that dementia patients will never "get better", as their condition worsens over time.

In 2018, Ms Foo began sending her mother to daycare - which gave her five extra hours each day to catch up on her work and sleep.

Seeing a counsellor also helped her to better identify and cope with stress, though she now finds herself grappling with the larger issue of self-care.

For instance, uncertainty over her future and retirement plans has weighed on her.

During a visit to a geriatrician in July, she was told that it was time to "care for the caregiver", as the doctor could tell she was heading towards another burnout.

Applications were made to send her mum to a nursing home and they are awaiting the outcome.

Although Ms Foo knew that such a decision would be crucial for her mental well-being, it is one that she made while ridden with guilt.

"There's always that sense of abandonment tied to nursing homes. It has not been easy warming her up to the idea of moving to some place else that isn't her own home, and for her to understand that I can't look after her by myself any more," she said.

While Ms Foo yearns to restart her own life, the guilt is not easy to deal with.

"The shift in reality and embracing a lifestyle of not living with my mother will be a huge adjustment for me, and counselling and social support will be important as I make these transitions in life," she added.

Caregiver guilt is a familiar feeling for many, as the deeply entrenched values of filial piety and duty often come at the expense of self-care, said experts here.

Dr Annabelle Chow, principal clinical psychologist at Annabelle Psychology, noted that as society's view of familial caregivers is centred on duty and obligation, those who need help are worried of being dismissed or shunned.

In addition, many caregivers tend to under-report feelings of stress because of the guilt that they face.

"Caregivers are often used to a constant routine of caring, and when they are not, they feel guilty for being away, and that they are not doing their job well or fulfilling their duty.

"This worsens if they decide to take time off to recuperate, where they may feel 'selfish' for doing so," she added.

Very few caregivers seek help for themselves at her clinic, Dr Chow noted. Rather, they often accompany those they are caring for, and would confide their difficulties with the psychologist in passing during a consultation.

Social entrepreneur and former Nominated Member of Parliament (NMP) Anthea Ong said it is common for many caregivers to de-prioritise their own emotional needs out of guilt.

"Some think that it is their responsibility as a family member, and that asking for support is too difficult.

"But it is not mutually exclusive to be filial and still look after our own well-being, so caregiver education is paramount in making sense of these ideas and feelings," she noted.

Assistance and resources for caregivers could be made available and more visible at all general practitioner and other clinics, along with caregiver support offices at polyclinics, suggested Ms Ong.

Peer support training and caregiving classes could also be held at community centres, she added.

The Ministry of Social and Family Development (MSF) said SG Enable, a disability service and support organisation, has worked with social service agencies and the community to organise peer-to-peer mentor training for caregivers of persons with disabilities.

According to five agencies and support groups which The Straits Times spoke to, caregiving stress has been on the rise during the Covid-19 pandemic, a result of work-from-home arrangements, a lack of caregiving reprieve, and financial stress from reduced incomes and loss of jobs.

Existing help that caregivers can tap includes an annual $200 Caregivers Training Grant administered by the Agency for Integrated Care (AIC) to offset the cost of enrolling for courses.

Such courses could help caregivers build their capabilities and reduce the level of stress that they face, agencies said.

Caregivers of disabled persons may also be eligible for levy concessions if they wish to hire a foreign domestic worker (FDW), and a Home Caregiving Grant, a $200 monthly cash payout to defray the costs of caregiving.

The grant can also be used for hiring a FDW, said the MSF.

A survey by the Association of Women for Action and Research (Aware) last year showed that caregivers of elderly patients who employ FDWs spent an average of almost $1,300 monthly, whereas the monthly expenses without an FDW were around $380, with the difference likely due to greater caregiving needs.

However, Aware noted that FDWs themselves suffer stress and burnout, due to factors such as overwork and inadequate training for eldercare jobs.

Agreeing, Ms Foo noted that some of her FDWs had quit as they felt that they lacked training and were not equipped to provide eldercare.

The $200 Home Caregiving Grant also covers just a fraction of expenses, and does not apply to medical expenses for care recipients, she added.

Respite care services should also be more affordable and accessible, she said. Ms Foo considered night respite care for her mum, who regularly wakes up six to eight times a night, but the cost of $100 to $150 each night is prohibitive in the long term.

One way to improve affordability would be to allow payment for such services through Medisave or Medifund, she said.

A Caregiver Support Grant that provides additional financial aid from the Government would be helpful, said Ms Shailey Hingorani, Aware's head of research and advocacy.

Ms Ong agreed and called for employers to offer more flexible work arrangements and support programmes centred on the well-being of staff who are caregivers.

But more pressing is the need for a societal shift towards valuing the work of caregivers "as no less essential" than that provided by healthcare workers and other front liners.

"More visibility, appreciation and recognition should be given to them for the critical role that they play in society," she added.

Caregiver burnout refers to a point where a caregiver reaches his or her threshold, leading to physical, emotional and mental exhaustion.

According to Dr Annabelle Chow, principal clinical psychologist at Annabelle Psychology, signs of burnout include the lack of energy even with sufficient rest, having trouble relaxing, insomnia or hypersomnia, and diminished interest in activities that one used to enjoy.

These signs persist nearly every day for two weeks or more.

Those experiencing burnout tend to be more irritable and are susceptible to developing a mental health condition.

To take care of one's mental health, Dr Chow has the following tips:

1 Accept that everyone has limits to the stress he or she can take, and give yourself the permission to rest, feel and cry.

2 Ask for help when you need it. This is not just limited to respite care, but can be for small things like getting help to buy groceries or taking time off to go for a walk. Small "wins" are better than holding out for a "big break".

3 Join a caregiver support group. Having a group of caregiving friends to share stories and tips with could make a lot of difference.

4 Try mindfulness exercises. Mindfulness is a form of meditation which focuses on being aware of what you are sensing and feeling in the moment, without judging yourself.

There are plenty of free exercises online, and these practices take only a few minutes each day.

5 Make some time for yourself. Recall the things you enjoyed doing to relax, and try to engage in these activities. If you still feel burnt out after taking time off, you should seek help from a mental health professional.

Continued here:
Give more help to caregivers who often ignore self-care: Experts - The Straits Times