Unified Caring Association

It is Time to Water the Growing Edge

How we focus our energy on what we want to grow

As our world continues to change quickly and sometimes dramatically, it may be easy to pine over what we have lost, and what we may not get back. It is natural to miss what was once normal. However, it is time that we look to the growing edge. We can focus our energy on what we want to grow: it is time to water the growing edge.

As people continue to seek new ways to live fulfilling lives, they are coming up against challenges.

Challenges like meeting basic needs. These are challenges that UCA has the capacity to help with. Like providing food and needed supplies for children and families. In a pilot project to meet critical needs for children in foster care, UCA provided warm winter clothes, under garments, feminine care supplies, shoes, toiletries and warm accessories.  UCA also provided bicycles to middle school and high school students who would otherwise miss school due to lacking transportation options.

At UCA, we continue to seek the growing edge

We are delighted when we see organizations like One Tree Planted doing their part to restore salmon habitat. This is to grow an increase in the local salmon population to feed a suffering pod of Orca whales! UCA had to step in and do our part to support these endeavors. You can read more about that here.

We also have to water our own growing edge

That is why at UCA, we prioritize self-care for our members and provide articles like this or these. Some members want step-by-step how-to’s of self-care, while others thrive with our updates on inspiration for small acts of self-care that give a big impact. You can’t water from an empty cup, so make sure yours gets refilled regularly!

We hope to help you do your best to water your own growing edge, by staying healthy and active

We also want to know if you have any growing edges that need watering in your community. Reach out to us through access on your Membership Dashboard. We want to hear your ideas as well, and if your Share Your Caring Story about how you watered a growing edge in someone’s life or in your community, we will share it with our members on our website!

Health, Self-Care

Water: The Nourishing Art of Hydration

One of the most simple and effective things we can do to support the body is drink an abundance of water. This is a fact that most of us are well aware of yet still seem to regularly bypass or struggle to keep up with. By taking command of our hydration we are actively setting our body up for sustained longevity. It’s helpful to first understand the foundational role water plays in our well-being in order to be inspired to hydrate more consistently. This is the nourishing art of hydration.

Water: The Nourishing Art of Hydration

The first thing to note is that you are mostly made of water. Did you know that the human body is made up of about 70% water? Our blood is 90% water, while each major organ has its own unique water composition. For example the brain is about 73% water, the lungs 83%, muscles and kidneys 79%, and even our bones are 31% water.

Every cell, tissue, and organ in the body is dependent on the presence of water. One can even consider water to be the body’s primary building material. From supporting a healthy digestive system to lubricating our joints for fluid mobility, water plays a major role in virtually all bodily functions. A number of common ailments are a direct result of mild to severe water dehydration. They vary from headaches, dry skin, poor sleep, dizziness, rapid heartbeat, among other symptoms that can be prevented by regularly welcoming more water into the system.

What does water do for you (Source: USGS)

We also age ourselves more rapidly when we are not properly hydrated – inviting fine lines, wrinkles, and loss of skin elasticity. Plump skin is hydrated skin from the inside out.

It’s also important to note that basic functions such as breathing, digesting, and sweating deplete us of water thus requires consistent replenishing. It’s estimated that we lose about one pound of water while we sleep from breathing alone, hence the importance of hydrating first thing upon waking up.

The amount of water recommended for daily consumption varies from person to person. There are multiple factors that can help determine this, such as the climate you live in, how physically active you are, if any illnesses are present, body size, amongst others. With time and practice, you will figure out the amount of water that feels nourishing to you.

5 healthy habits for hydration

Beyond drinking plenty of clean water, we can also receive hydration from water rich foods such as fruits and vegetables. Watermelon, tomatoes, cucumber, zucchini, spinach, and lettuces are a few to name. Not only are you offering your body more water by eating these kinds of foods, but you’re also receiving new minerals and electrolytes which we regularly flush out.

Another thing to note is that it’s common for people to confuse thirst for hunger. Next time you decide you’re hungry, ask yourself, “when was the last time I drank water?” So often our body is simply asking for hydration and we deliver it with something else.

Lastly, aim to drink the best quality of water available to you. Quality water should taste sweet, alive, and mineral rich. As we sink into summer, let us practice the nourishing art of hydration.

By Melissa Aparicio, contributing author

We are all working our way through a changed world as a result of the coronavirus pandemic. We may no longer be quarantined or under stay-at-home orders, but everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us in our communities. Life now demands caring, resilience and compassion like never before. This is a great opportunity to create the world we want for our future generations. We invite you to join us in creating a caring movement!

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

aromatherapy
Health, Self-Care

Aromatherapy for Self-Care

Aromatherapy is a practice that dates back many thousands of years carrying on from one civilization to another. Ancient Egypt, China, and India being of the first cultures to bring forward and utilize this form of medicine in a visible way. Plant extracts such as essential oils were highly respected and for much time carried a higher value than gold. Chemists would also agree that plant extracts are in fact the predecessors of modern pharmaceutical medicine.

aromatherapy and self-care

Aromatherapy is often seen as a whimsical or novelty approach in contrast to conventional treatments. Nevertheless, the past few years have proven that the use of plant-based therapies continues to gain substantial mainstream interest. This being said, let us look a little closer at the relevance of aromatherapy as a form of self-care.

Aromatherapy as a Form of Self-Care

Aromatherapy is based on the use of plant extracts like essential oils to stimulate both body and mind. The essential oils themselves are derived from plants of all kinds from all over the world. Through the delicate process of steam distillation or cold-pressed expulsion, specific parts of plants such as leaves, roots, flowers, seeds, resins, woods, and rinds are extracted until all that is left is it’s essential oil. These extracted plant oils are as potent as nature can be and are used in a variety of ways to support the physical, mental, and emotional needs of an individual.

In order to understand how aromatherapy actually works with our body, we must first understand our sense of smell.

How Does Sense of Smell Work?

When an odor travels up the nose it comes into contact with a group of nerves that collect and deliver information about the aroma to the olfactory bulb – consider the olfactory bulb to be our brain’s odor processing center. From here sensory information about the odor is sent out to different parts of the brain which will insight various responses. Some parts of the brain will respond by producing new neurotransmitters (chemical messengers), while some will secrete specific hormones. These are responses that will inform your body and mind how to feel.

aromatherapy and your body

When an aroma reaches the Limbic System in our brain it’s of significance because this is the emotional center of the brain. This is why certain smells remind you of your childhood, and can elicit good or bad memories or feelings. Aromatherapy allows us to get very specific about what kind of responses we’d like our brain chemistry to engage with. Certain aromas are very uplifting, some are grounding, while others are highly detoxifying. Depending on what you’re experiencing, the idea here is that there’s an aroma that can deliver information to the body to help remedy it.

The Value of Aromatherapy

Aromatherapy is used to treat a wide range of common symptoms and conditions. Popular treatments include:

  • treating insomnia
  • supporting concentration and focus
  • managing indigestion or bloating
  • supporting mental health conditions like anxiety and depression
  • alleviating headaches and migraine
  • soothing muscle aches, soreness, poor circulation
  • steadying energy-levels
  • managing hormonal imbalances
  • supporting mood
  • and countless other everyday ailments.

Every essential oil has its own unique characteristics based on its structural identity. A single oil will have a number of medicinal compounds that ultimately work together to make each other stronger. This is why an essential oil can have antibacterial, antiviral, and anti-inflammatory properties all at the same time while co-existing and working in harmony.

2 Key Ways to Use Aromatherapy

Two simple ways to incorporate aromatherapy into our daily routines are through aromatic and topical use.

The most common way to use essential oils aromatically is through a diffuser. Diffusers are easily found online or at your local health food store.  Just a few drops of the essential oil into water and soon the entire room will be draped in the aroma. Not only does this help clean the air of your home, but also supports the function of your body.

If choosing to apply essential oils topically, it’s advised to dilute them with a carrier oil first to not irritate the skin– almond oil, sesame oil, and jojoba oil being a few examples of carrier oils. Topical use is helpful for treating ailments directly due to the skin’s rapid absorption qualities. For example, you can apply a few drops of peppermint to the temples when experiencing a headache, or massage over the belly to support indigestion. Massaging essential oils into the bottoms of the feet is also an incredibly effective method for full body support, since we have access to nearly every body system through the soles of the feet themselves.

Other ways to enjoy aromatherapy from home: 

Baths – apply a few drops of your favorite essential oil to your bath salts for therapeutic effect

Aromatic Spritzers – make a DIY home spray using non-toxic ingredients and essential oils

Body Care – add essential oils to your body lotions, serums, and creams

Shower – add a drop of eucalyptus or peppermint to your shower while it steams to open up respiratory airways

Cleaning Products – make non-toxic cleaning products with essential oils

Quality and Compatibility

Keep in mind that whatever you put on your skin is absorbed into the bloodstream affecting all body systems, so always aim for quality. The reality is that essential oils are not properly regulated, so it will take some discernment in choosing a reputable source. Labels simply do not offer enough trustworthy information, so we suggest looking into the sourcing methods and value systems of the companies themselves. Once you have essential oils that you can trust with your body and mind, the aromatherapy self-care can really begin.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

By Melissa Aparicio, contributing author

energy levels scale
Health, Self-Care

Maintaining Healthy Energy Levels

Part of choosing a healthy lifestyle is recognizing which behaviors and habits leave us feeling fatigued, or drained. Without even knowing it, many of us participate in actions that end up robbing us of more energy than it’s worth. We don’t maintain healthy energy levels. By noticing how we invest our time and mental resources, we can begin to set firmer boundaries that will ultimately feel supportive, and nourishing. Becoming selective in this way allows us to have more energy to spend on the people, and things we wholeheartedly care about. 

Feelings of depletion are easy to sneak up on us when we remain unaware of how we’re choosing to spend our energy in the most basic of interactions. Feelings of anxiousness, frustration, short-temperedness, panic, lethargy, fatigue, are just a few symptoms that would benefit from shifting our vitality expenditure. 

Saying “Yes” When We Mean “No”

One major source of exhaustion is commonly found in agreeing to do things that we don’t wish to do – saying yes when we really want to say no. There are countless reasons we do this. From cultivated habits of ‘people pleasing’, to matching our sense of self-worth to how much we ‘do’, to fearing conflict, or not exercising the word no. We end up draining our battery from perpetually bending towards the likes and needs of others, while suppressing our own. 

Not Keeping Our Word

We also lose energy from not keeping our word – from not doing what we say we’re going to do. Think about how good it feels the moment you complete an assignment, or follow through on a promise you made to yourself or someone else. This is because the moment we agree or speak something into existence it’s officially taking up space in our lives until it meets it’s finish. By being clear and intentional with when and how we plan on keeping our word, we will more likely not face depletion. 

Not Enough Personal Boundaries

Another source of fatigue is often found in the quality of conversations we choose to engage with. It’s all too common for people to speak to one another as if they are soundboards, dumping an excess of information or words onto someone else without any awareness if they are even available to receive them. This is especially true with close friends and family members who may feel comfortable enough to unload an entire stream of thoughts or concerns without hesitation. While this kind of trust and intimacy can be appreciated, it’s important to not become too entangled in the ‘problems’ or ‘complaints’ of others if to honor your own energy reserves. Without this kind of personal boundary, fatigue can set in from spending our time worrying about circumstances completely out of our circle of control.

feeling drained?

If you’ve ever ended a conversation feeling completely drained, this is partially why. It’s important to raise our own standards in terms of the conversations we’re choosing to have. By practicing healthy communication skills with one another we become energized from the mutual exchange happening, and we elevate the experience for all people involved. 

Pause to Choose

Lastly, we encourage you to take more pauses throughout the day to anchor and to get clear with how you wish to spend your inner resources from one moment to the next. This way we can prevent ourselves from feeling any unnecessary fatigue or exhaustion, living the day feeling energized. When deciding how to effectively move forward, consider asking yourself this question: Will this give me energy or will this leave me feeling depleted? Then you will be maintaining healthy energy levels.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

By Melissa Aparicio, contributing author

Health, Self-Care

Returning To The Senses

It’s said that the average human being experiences anywhere between 50,000 – 80,000 thoughts per day. With so much mental stimulus filtering through our minds every hour by the thousands, it’s advantageous to our overall well-being to manage some of this excess noise. Returning to the senses, our body’s five senses, helps manage through the noise.

Observe Your Body’s Senses

With Covid-19 currently in the picture, the majority of us are spending a lot more time at home. This global event has also opened up an ongoing stream of new information that may be contributing to the overactive mind. As countless people have lost their routines, and their sense of contact with other human beings, we can leverage this as an opportunity to begin observing our own relationship with our senses.

The simplest and most effective way to manage the overactive thinking mind is by returning to the senses. We all know of the five senses – there is sight, hearing, smell, taste, and touch.

When we are stuck in the mind, it is often an indication that we are disconnected from what’s happening in the body. It’s in these moments that it’s useful to remember that the clearest path out of the mind is back into the body.

This matters because the state of our health is deeply rooted in how we are engaging with our senses. Overthinking is affiliated with numerous physical and psychological symptoms, and conditions. From headaches, depression, anxiety, stomach issues, and more, there is a direct link between the activities of the mind and those of the body.

This all being said, the environments we spend the most time in contribute to how we feel. While the majority of people today are staying home, it’s a good opportunity to start taking inventory of our sensory experiences.

Returning to your senses

SOUND

Start by considering what kind of sounds you welcome into your space. What ambient sounds are most often lingering in the background? Is the television broadcasting news for most of the day? Can you hear any sounds of nature? The sounds that we allow to project in and around our bodies and homes are not benign. They have impact and ultimately give us energy, or take energy from us. The practice here is to be mindful of the quality of sounds we welcome into our space.

SIGHT

Another practice to evoke the senses is by noticing what is directly in sight. Often much of our lingering anxiety and over stimulation is due to excess screen time, use of bright lights at night, and simply being surrounded around too much stuff. Micro-actions such as minimizing artificial light with candles, organizing our homes, and creating boundaries with technology offers our sense of sight more harmony.

TOUCH

Human contact and our touch sense is also essential to our well-being. This is because our body’s chemistry receives bountiful reward through these kinds of interactions. While physical touch in the days of COVID-19 have shifted momentarily, we still have access to the medicine of touch with loved ones we are cohabitating with, with pets, and of course with ourselves. The skin is our largest organ system in the body, and simple acts of kindness towards it supports optimal function. If you don’t know where to start try massaging your favorite oil to the bottoms of your feet every night for 3 nights, and see if you notice a difference. The feet are gateways to all of our body systems, and a simple massage like this will relax the nervous system.

SMELL

Our sense of smell is also an effective way to influence how we feel on a moment to moment basis. This is because the chemistry of our brain literally changes with the information received from the aroma. Keeping this in mind, consider how you feel when you enter a room and smell fresh citrus, versus the smell of stale dust. We can design our moods and our attitudes with something as simple as adding freshness to the home.

TASTE

Lastly, we have our sense of taste. Although we have to eat for nourishment, we often forget that eating can be a vivid experience that connects us to our aliveness. In times of stress or anxiousness, many also have a tendency to turn to food for comfort – it’s in this way that food is a very emotional telltale subject. This being said, paying attention to how we eat is just as important to our health as what we eat. While many of us are accustomed to tuning out from the food in front of us, we can use eating as an opportunity to further explore with the senses. To do this, we must first slow down and create more space between each bite. Only then will we begin to better listen to the body’s messages. 

Now that we’ve traveled through our five senses, we invite you to put some of these considerations into practice. In a world where we exist so predominantly in our minds, let us return to the body by returning to the senses.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

By Melissa Aparicio, contributing author

Caring Action, Self-Care

Unlearning What it Means to be Productive

Felt journal to do list

The world has changed. Many of us can’t go to work. Likewise, many of us have lost our jobs. Although some of us are lucky enough to work from home, anyone who has kids is most likely homeschooling them right now at the same time! And probably for the first time ever! Let’s face it, more than just the world has changed, the very basic details of our lives have also changed. It is time to take what we have always thought about being productive, and unlearn it. Unlearning what it means to be productive.

Unlearning is a concept that comes from homeschooling, ironically enough.

It is a method of teaching children that comes from allowing them to cultivate the desire to learn, and then nurturing that. On the surface, it may not look as productive as traditional methods, because traditional methods are all about accountability and completing tasks. Yet, there is something to be said about deeper affect of allowing a child to build their own interests and then learn skills to fit those interests.

So, how do we re-frame our lives around a very different schedule and class of demands?

Some of us are juggling working, teaching, and household tasks all day. What comes first? What is most important? Work? Your child’s education? A clean and sanitary house? Making sure everyone is fed? Some days it may seem like there is too much to do, and you really haven’t accomplished a thing.

One way to start organizing tasks, goals, and objectives is to begin a good old fashioned To Do List.

Or a few To Do lists: work, kid’s school, personal. Try this one! Or this one! Get your thoughts organized about what you want to accomplish on these fronts. Start getting an idea where you are at and where you are headed on a daily basis. But don’t stop there. The next step is crucial. Make a DONE list (also available on some to-do list apps). This will help you see what you have accomplished, help you understand that your day doesn’t just go by in a blur of cooking meals, answering emails, cleaning the house, and putting on your “teacher hat” (or trying to find where you even put that thing).

Don’t omit any tasks you feel any sort of accomplishment over.

No task is too big or to small. You made a phone call! Yay! Put it on the list! You spent an hour and a half getting your kid to write three words! Yay! Put it on the list. Watched some cool YouTube videos that helped you understand how the sun works with your kids? Cool. Totally write it down. Kept everyone in the loop about an upcoming work project? Put it on the list. Everything you do is productive, in one sense or another. This will help you realize that. When you feel a sense of accomplishment, you are more likely to continue in that vein, and you will sleep better at night knowing you have done something with your day, even just one thing.

In fact, we should count ourselves very productive to even accomplish one thing on some days.

We are going through a very strange time on our planet. Many of us are experiencing a sense of loss, emotional turmoil, or just plain old stress. We need to be mindful about how bad news affects our psyche, and our body stress responses. We need to think about what can be done to put more space between what is going on in the world and how we respond to it. So, put that on your To Do list! We at UCA wish you a very productive and peaceful day, even if that means accomplishing 10 minutes of mindful breathing, a taking hot bath, or drinking a good cup of tea. Here are some ideas for self-care to put on your todo list! And click here for some work from home tips.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

sunlight for self-care
Health, Nature, Self-Care

Sunlight for Self-Care

It’s an understatement to say that the human body appreciates receiving a healthy dose of sunlight within the first few hours of the day. Sunlight for self-care is possible now that we’ve entered warmer months. Consider taking advantage of the abundance of sunlight by harnessing it as a form of personal care.

By simply offering your body a few minutes of sunlight in the morning, you are inviting a sequence of biological occurrences to unfold. This will ultimately result in more stabilized energy levels, steadier moods, deeper sleep, and stronger bones.

Lack of sunlight has been linked to a number of disorders including infertility, insomnia, anxiety, depression, among countless other conditions that yield poor health. Though it’s wise to be prudent about the amount of sun one is exposing themselves to, healthy doses of sunlight supports the production of Vitamin D, Serotonin, and Melatonin – thus becoming the foundation of our waking and sleeping lives.

How Sunlight Interacts with the Body

When sunlight penetrates into our vision, the information of the light travels through the optic nerve all the way into the brain, and throughout its numerous glands. It is here where the pituitary gland takes the information from the sunlight and begins to produce Serotonin, a neurotransmitter associated with states of wakefulness and joy.

When sunlight touches our skin, the body begins to generate a supply of Vitamin D – this is essential for calcium absorption, bone growth, and maintaining Serotonin supplies. Without proper Vitamin D levels, the body becomes ill-equipped to collect the sunlight’s information to convert into Serotonin. This can mean bad news for emotional health. As the lack of sunlight is directly linked to feelings of hopelessness, depression, and a general lackluster for life. There is also a wealth of clinical research linking the proportion of sunlight to cases of suicide.

From a biological standpoint, healthy Serotonin production is important because it’s the precursor to the production of Melatonin – the hormone responsible for nourishing sleep. While natural sunlight stimulates Serotonin, the darkness of night stimulates Melatonin. As the sun begins to rise again, the brain gives orders to halt Melatonin production, and so continues this very synergistic process that is completely commanded by the body’s perception of light.

It’s for this reason that keeping artificial light to a minimum after sunset is important to ensure the body has a chance to generate sufficient sleep hormone. It’s also relevant to note that sunlight filtered through windows does not count as a natural sunlight. This is because the technology in windows blocks UV light from coming in, meaning it’s no longer full spectrum light and behaves differently in the body than direct sunlight would. True unadulterated sunlight is what stimulates these supportive biological responses.

Trust Sunlight for Self-Care

Though there’s a lot of reluctance to trust the sun these days, the evidence in its favor is staggering. From treating physical ailments to addressing emotional well-being, studies are pointing towards sunlight as a supplementary solution. Ample research has indicated that anywhere between 5-15 minutes of sunlight a few days a week is all that’s needed for noticeable improvement.

Ultimately, our goal here is to create an environment that supports wakefulness during the day, and effective downtime at night. With the influx of sleeping problems, mid-day exhaustion, and disruptions to physical health, we have little to lose by turning to the sunlight for self-care and support. Especially when considering that sunlight is a completely free resource, available to all.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way!

Article by Melissa Aparicio, contributing author

Caring Connections, Resources

Caring for Family in Quarantine Times

 quote-Mike Chen

As a caring community we all are coming together by staying at home to help prevent the spread of the coronavirus pandemic. A big part of being a part of a community is caring for our families. A family can be people you are related to, friends, or even your co-workers. During this time, we can all reach out to ask how they are and share caring ideas when someone needs help. Unified Caring Association (UCA) has a Pinterest board that is filled with ideas for fun family activities, tips and tricks for setting up a new lifestyle while homebound, and even suggestions for schooling! We have been researching all of these and have suggestions to help us all as a family and a community that cares.

Empowerment through Health.

Empower yourself instead of stressing yourself out by getting physically active. Exercise can be in the form of walking, building a gym at home with an obstacle course, or routinely doing yoga and dancing. Self-care is a great foundation to build on while staying healthy and at home.

A big part of empowering yourself is eating healthy. Nutritious meals can boost your immune system and fuel a more resilient mind to work from home or help with your kids schooling while homebound. Eating well includes staying hydrated with water, teas, or other favorite beverages.

Routines

Making a routine is extremely important at this time. We are all learning new boundaries, how to work from home, and how to interact with others while staying 6 feet (or 2 meters) apart. Start with getting some good sleep. Create a schedule for yourself  by first deciding when you want to get up and what time you want to go to bed.

When deciding what you are going to fill your day with, take a look at balancing responsibilities with break times to recharge. When will you have your coffee? What time of day is lunch? Make a set time for the end of the work day when we close the laptop, put away school books, and connect with your caring community. During this time we might check in with the news, and try to keep that time in short stints to not overwhelm our brains. But go ahead and fill up on all the positive news you can take!

Be Kind & Have Fun!

It is becoming more apparent that we are needing to focus on being kind to ourselves and to others. Acts of kindness that we read about or do can help promote happy feelings. How does this look? If we are tired, we can take an extra nap or meditate to refocus our brains and boost our energy. If we want to share caring with others, we can create a fun video chat to hangout with others and celebrate our friendship.

One great way to celebrate kindness is to do something creative. UCA has a great way to connect by coloring the stress away and sharing those pieces of art to create a gallery of kindness. Coloring and being creative is a great way to connect and have fun!

Reassuring Children 

Many of us have younger family members or children who are feeling the strain of being homebound. “Encourage children to express their feelings… Provide them with information. Be honest, but be sure to emphasis the positive. And of course, remember that children may need extra love and attention.” (ParentInfo)

It can be hard to remain socially isolated. The additional kindness and communication can assure kids that everything is being done to help them feel safe and they have a community that cares for them as well as every person. If we all follow the rules to stop transmission of the virus together, there is no reason that we cannot beat this sickness together.

Family is a community that cares!

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to read more about UCA caring resources? We have other blogs on Unified Caring Association, caring in our communities, and caring the UCA way! If you would like caring messages throughout the week, follow us on Instagram, Tumblr, Pinterest, YouTube, and Twitter!

Caring Action, Self-Care

Compassionate Boundaries

Compassionate Boundaries

There is a lot of information out there folks!  The definition of a pandemic is an outbreak of a new disease. So by nature, we don’t know a whole lot about it.  On top of a pandemic, we are also dealing with an entirely new way of life living. For example, living under the shelters put in place to help stop the spread of this new virus.  New on top of new! And lots of information out there, so it’s hard to make heads or tails of it. One thing we can do to help soften the blow of fear and anxiety is put up Compassionate Boundaries. 

Compassionate Boundaries

Compassionate boundaries are a form of self-care that enable us to live our fullest lives even during these challenging times.  It could mean turning off the news for a period of time, or not going on social media as often.

Sometimes it is a bit more specific than that.  Sometimes it means having to unfollow certain people on social media because their posts invoke anxiety in you.  Or perhaps mute messages from certain people. This distance can help put you at ease because constant news just adds to the fear you already feeling.  Or maybe don’t click on that link to the article your mom sent you if you have a feeling it may topple any sense of security you have been carefully building up.

Whatever it is you need to do to be compassionate with yourself, do it! Help yourself get through these unusual times with a decent quality of life.  You don’t have to be a shoulder to cry on for everyone. (Okay, maybe save it for your children, or even just yourself.) We have to give ourselves the room we need to feel some sense of peace in this changing world.  If you can lend a helping hand, do it. But don’t feel obligated to read every message or take every call. Put up the compassionate boundaries that allow you to have peace and maintain a hopeful outlook. It may help others when they see you making choices that reinforce hope instead of fear. It is a strong possibility that you are inspiring them to do the same thing.

We are all being called to do extraordinary things for the collective caring of our families, communities and the world in response to the unique coronavirus pandemic. Whether home bound or providing critical services, everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us. Life is going to require new routines, resilience and compassion. We invite you to join us in creating a caring movement to respond to local needs.

Would you like to know more about Unified Caring Association and keep up to date on UCA’s caring acts?

Check out our blogs on UCA, Caring Action, and Caring the UCA Way! Other ways to keep up with UCA activities are on Pinterest, Instagram, Tumblr, YouTube, and Twitter for updates throughout the week!

Caring Action

2020 Clear Sighted Year

2020 Clear Sighted Year
Jim Rohn quote

Most of us set or reaffirm goals at the beginning of a new year. We at Unified Caring Association (UCA) have many caring tools and resources for our members. With the symbology of 2020, we want to help bring into focus great ways to help set attainable goals to achieve more caring in your life and the lives of those you love. We are ready to begin a 2020 clear sighted year!

Why Set Goals?

Many of us want to make changes in our lives. How we do that effectively is to set goals. Goals are great triggers for changes in lifestyles and behavior. Goals help guide our focus and overcome procrastination. Life can be overwhelming and that focus is important. When goals are attainable they help sustain momentum and give us ways to measure progress. Ultimately, goal setting helps develop our lives into more fulfilling and caring.

How do you set good goals?

There are so many ways to set ourselves up for success. Overall, they have some elements in common: a mission or vision statement, the steps to achieve the goal are chunked into smaller parts, and focusing on self-reflection to see what you really want and can achieve. There are three main acronyms in different goal setting strategies: SMART, CLEAR, and GROW.

SMART Goals are specific. The clearer and unambiguous the goal statement, the easier it is to keep that goal in mind. These specific goals need to be measurable, that way you can keep track of the goal’s progress. SMART Goals are realistic goals. Taking the time to reflect on what you can actually do to achieve the main goal. Is it realistic and attainable to hike Kilimanjaro in your first month of exercise? Probably not if you have not hiked much in your life. Lastly, SMART Goals need to be time-specific. Build in an end date to achieve your SMART Goal. If you goal is to be able to hike to the top of Kilimanjaro, then pick a realistic date to summit the mountain.

CLEAR Goals are great for those who prefer more innovation. These goals are collaborative, which can help us be more accountable. Also, CLEAR Goals are limited in scope and time. For example, you could want to join a yoga class for 12 weeks. CLEAR Goals build in an emotional investment to help drive us to achieve our goal. Goals need to be broken down into manageable steps, and therefore appreciable. CLEAR Goals are more flexible to allow for unexpected life events, and are therefore refinable. It is ok to readdress your goals if you are suddenly sick, or have an unexpected family event.

GROW Goals allow for a lot of introspective reflection because they as questions to drive the plan. The “G”  in GROW is asking, “What the overall goal is that your want to achieve.” This is like the thesis or vision you want to achieve, “I want to meditate more.” Next, we ask questions that inquire what the reality of achieving that goal is. If we look at our example of meditation, take a look at how often you meditate now. What are our options to achieve this goal? Reflecting on your week to see how you can achieve your goals is important to be able to make smaller achievable steps to be successful. The last letter, “W,” is asking you what will you be willing to do? Are you actually willing to set aside 20 minutes a day to meditate? Or are you willing to set aside 20 minutes every other day?

Three Goals Acronyms

These three examples of goal setting methods are just the surface. There are so many different acronyms and techniques that are out there for setting goals. What is important is to get the ball rolling by getting clear, setting up a plan, and taking action to achieve your goals. With 2020 clear sighted goals at the beginning of the year, we can bring more caring into our lives, filling us with energy, and excitement!

Zig Ziglar quote

Video Inspiration

In our search for 2020 clear sighted goal setting, we came across a great TedTalk by John Doerr. In this he  gives examples of interactions with people who are cracking the secret to success through setting strong, tangible goals. Click Here to watch the full video!

Would you like to read our other blogs on Gut-Brain Connection, Monitoring Health With Biofeedback , and our caring acts? Maybe you would like an added smile to your day on your social media timeline? Find us on Pinterest, Tumblr, Twitter, and Instagram. We look forward to posting more about what is happening in our caring community and promoting a more positive and kind world!