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Building on the Small Moments of Self CareDaily Attention DiaryMonday- PhysicalClick for ActivityBenefits NotedTuesday- MentalClick for ActivityBenefits NotedWednesday- EmotionalClick for ActivityBenefits NotedThursday- BehavioralClick for ActivityBenefits NotedFriday- SocialClick for ActivityBenefits NotedSaturday- Meaning / NatureClick for ActivityBenefits NotedSunday- Meditation/VisualizationClick for ActivityBenefits Noted

Daily Theme: Physical WellnessImage 4in X 6inQuote: “Sleep is that golden chain that ties health and our bodies together”Thomas DekkerExercise: Sleep, is a vital daily dose of restoration and renewal. Maintaining balance inbody, mind, and emotion depends on a good nights sleep. Although your sleep as a Caregiver may be compromised there are some practices that may contribute to improved sleepand your wellbeing. Today consider trying some of the measures that help. A bit of exercise during the day, avoid caffeine after noon, refrain from napping, shut down computersand cell devises an hour before bed as the light from them stimulates wakefulness, makeyour room a dark sanctuary, take a soothing bath, relax with focused breathing, let yourthoughts and worries float through without fixating on them, let yourself go. Sweet dreams.www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Mental WellbeingQuote: “Rest a while. Forget it all. Clear your mind. Be a blank slate and you will besurprised what will fill the spaces!”Mary-Frances WintersExercise: Some days can be so overwhelming, you want to scream or cry, or do a bit ofboth. The environment around you might be chaotic and it might be a struggle to take amoment to relax and clear your mind. Take a few deep breaths, and then for a few minutes,just focus on your breathing. Take time today to declutter a space in your home or in yourmind. You might want to set up and utilize tools to help you stay organized such as calendars or lists. Identify one task you want to do slower today. Allow yourself some quiet timeto simply reflect.www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Emotional WellnessImage 4in X 6inQuote: “Mistakes are always forgivable if one has the courage to admit them.”Bruce LeeExercise: Self forgiveness and compassion is the soothing balm that heals the wounds ofpast mistakes. What burdens do you carry that you have been unable to wash clean? Youare not alone in your imperfection, you are simply human. Consider giving yourself todaythe healing kindness of accepting who you are in all your imperfection. Take some time toreflect on unreleased mistakes and give yourself the gift of acceptance and compassion.Today be as kind to yourself as you would be to another.www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Behavioral WellnessImage 4in X 6inQuote: “The thankful heart opens our eyes to a multitude of blessings that continuallysurround us.” James E. FaustExercise: Open your eyes to the blessings that surround you. Recognition of all that youmay be grateful for will warm your spirit and brighten your perspective. Look all around youtoday with an eye for thankfulness. Rest in the gratitude of family and friendship, the beauty of the natural world, the pleasure of your senses, the magic of your life unfolding. Makea quiet space in your day to reflect on all that you are grateful for and notice how your heartwill soar.www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Social ConnectionsQuote: “The family is a school of compassion because it is here that we learn to live withother people.” Karen ArmstrongExercise: Family relationships can be the most supportive and most challenging relationships in our lives. Our experience of family contributes to defining who we are, what we value, how we cope. While family relationships can be a source of love and safety they canalso be a source of hurt and conflict. Each family has its own story of heartache along withits own story of strength and resilience. What gifts has your family story given you? Whatfamily values, struggles, rituals and relationships provide you meaning and resilience?What have you learned from the bond that is your family.www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Seek MeaningImage 4in X 6inQuote: “At the end of the day the only questions I will ask myself are.Did I love enough?Did I laugh enough? Did I make a difference?” UnknownExercise: In the whirl of life’s business and the grind of mundane daily chores, the light ofyour unique and significant life may become overshadowed. Each and every act, large orsmall, of kindness, effort, creation, communication, thought, creates your legacy and its impact lives on. Reflect for a time today on the moments that you have contributed. Your lifehowever humble, is powerful. Your life matters. What is the message that your life is sending?www.caregiver.va.govU.S. Departmentof Veterans Affairs

Daily Theme: Meditation/VisualizationImage 4in X 6inQuote: “A calm mind is the ultimate weapon against your challenges. So relax”Bryant McGillExercise: Click on this link to be directed to our VA caregiver Website presentation page. On thatpage you will find a number of digital recordings. Listen to the Mindfulness Meditation.(Click on link for recording)www.caregiver.va.govU.S. Departmentof Veterans Affairs

Dimensions of Wellness Stress Relief Activities ListPhysical Go for a short brisk walkTake a deep breathAttend a relaxation sessionTry yogaDanceStretchGo for a bike rideDon’t skip sleep to get things doneTake a napRegular Medical CareEat healthyTake Time OffAcupunctureTake a vacationTry a Staycationmuscle relaxationBreathing exercisesGo for a jogDo a craft projectWalk your dogsExerciseTai ChiQi gongPlay with a petSweat out tension with a good workoutGet a manicureBakeAvoid tight clothesCook your favorite dish or mealCook a recipe that you’ve never triedbeforeGo get a haircut Go to the moviesGo for a swimGo to a sporting event, like a baseballgameGo borrow a friend’s dog and take it tothe parkLift weightsGive your pet a bathDo something exciting like surfing, rockclimbing, skiing, skydiving, motorcycleriding, or kayaking, or go learn how todo one of these thingsGo to your local playground and join agame being played or watch a gameGo play something you can do byyourself if no one else is around, likebasketball, bowling, handball, miniaturegolf, billiards, or hitting a tennis ballagainst the wallPaint your nailsTrim your nailsChange your hair colorSing or learn how to singPlay a musical instrument or learn howto play oneDraw a picturePaint a picture with a brush or yourfingersDrink plenty of waterGet restCanningPay attention to your breathingVA Caregiver Support Line 1-855-260-3274

Get enough sleepSnuggle under a cozy blanketTake a hot showerGet a massageCuddle with a petKissGet a hot stone massageSnuggling with your animalsAsk a friend for a hugPet a dog/catTake a bubble bathEnjoy a glass of wineEat chocolate (it’s good for you!) or eatsomething else you really like Eat your favorite ice creamSavor a warm cup of coffee or teaBurn a scented candlePut air freshener in your carBook an aromatherapy sessionBake cookies and let the smell roamyour homeBoil orange slices, water and cinnamonto enhance the smell in your homeTurn on some loud music and danceMake a movie or videoTake photographsGet out of your house, even if you justsit outsideMental Clean out a junk drawer or a closetTake action (one small step) onsomething you’ve been avoidingTry a new activityDrive to a new placeImmerse yourself in a crosswordpuzzle.Do a word searchLearn how to say noBreak down large tasksLook at problems as challengesLook at challenges differentlyBe aware of your decisionsLook for the silver liningMake goalsStrive for excellence, not perfectionStretch your limitsHave a plan “B”Set prioritiesTurn off all electronicsOrganizing/De-clutteringPlan short term goals Plan long term goalsMake a Vision Boardcreating a comfortable house that trulyis my homeGet organizedStrive for good enough, not perfectionRemember stress is an attitudeRemember your optionsSign up for a class that excites you at alocal college, adult school or onlineEducate yourself on you loved one’sconditionWatch a balletWatch a comedy programWatch a movieWatch televisionListening to musicListen to the RadioWhistle a tuneMusic therapyEnjoy artLeave work at workVA Caregiver Support Line 1-855-260-3274

Learn something newPlay solitairePlay video gamesVisit your favorite Web sitesGo shoppingDo a puzzle with a lot of piecesSell something you don’t wantCreate your own Web siteKnit, crochet, or sew—learn how toMake a scrapbook with picturesWork on your car, truck, motorcycle orbicycleWrite a poem, story, movie or playGo for a drive in your car or go for aride on public transportationGo to a libraryLearn a new languageWrite a songMemorize lines from your favoritemovie, play or songRead something on a topic youwouldn’t normally Read your favorite book, magazine ornewspaperGo to a bookstore and readHum a jingleDoodleLearn a jokeLearn a new songGo to the mall or the park and watchother people; try to imagine whatthey’re thinkingUse guided imageryUnclutter your lifeDevelop a sense of humorPlan a trip to somewhere you’ve neverbeen beforeGo to your favorite café for coffee or teaVisit a museum or local art galleryBuild a support networkCreate your own list of self-careactivitiesSign up for respiteEmotional Write your feelings downCryLaughTry laughter yogaGive yourself affirmationsPractice self-compassionBuy yourself a giftFlirtWrite about things that are botheringyouExpress anger when you need to.Seek CounselingForgive others Learn to be with and accept yourfeelingsFind a “vent” partnerBe optimisticLaughLet go of somethingFoster Self-ForgivenessDon’t beat yourself up for negativethoughtsGive yourself permission to feel yourfeelings and let them goWrite a loving letter to yourself whenyou’re feeling good and keep it with youto read when you’re feeling upsetVA Caregiver Support Line 1-855-260-3274

Make a list of ten things you’re good ator like about yourself and keep it withyou to read when you’re feeling upsetRecognize the importance ofunconditional loveWrite things you like about yourself onpaperSchedule “Me” timeTake a mental health dayBe gentle with yourselfGive yourself a breakMake a list of music you can play whenyou’re feeling upsetBehavioral Wake naturally; without an alarm clockGet up earlierSay “NO” more oftenDelegate some responsibilitiesIf someone offers help take itAsk for helpSet appointmentsEngage in small acts of kindnessBreak a bad habitTake Time for lunchDo not work overtimeUse all available resourcesSlow downSmile Say something niceRemove yourself from a difficultsituationAvoid negative peopleDo things in moderationDrive a different route to workTell the person who is adding to yourstress what they are doing that makesyou feel this way.Know your limitsGet help with jobs you dislikeGet to work earlierScream at a ball gameSocial Call the Caregiver Support LineGo on a lunch date with a good friend.Participating in a book clubJoining a support groupVolunteer workCall a good friendTalk to someoneMeet a friend for coffeeTeach someone a skillHave face-to-face conversations withpeopleSay hello to a strangerPlay with a child Go out and visit a friendInvite a friend to come to your homeText message your friendsOrganize a partyPlay a game with a friendGo online to chatJoin an internet dating siteParticipate in a local theatre groupSing in a local choirSpend time with familyJoin a groupWrite a letter to a friend or familymemberVA Caregiver Support Line 1-855-260-3274