When Adversity Unveils Character: Nourishing Resilience Within Ourselves.

75 Best Winter Instagram Captions 2020 - Cute & Funny Captions for Winter

I imagine everyone is still neck deep in their annual Christmas Comas, while I too had my own version of it as well. I committed approximately 4 weeks ago that going into our Provincial lockdown here in Alberta that I’d embrace the solitude and the chance to withdraw from the world in preparation for the new year ahead.  That being said, things were very busy with my job as the weeks lead up to our annual 10 day Government shut down, so the benefits of the perceived solace I was seeking during this month has yet to be actualized. That’s not to say I haven’t been able to find and reflect on some silver linings.

It was in October that I had to take time off from work to address some of the prolonged medical complications associated with Covid, after trying to tough them out since early July. It was a tough decision, and I really had given it a good fight. I’m sure anyone in the health care, human services or in a frontline job of this pandemic can attest to the escalating varying complexities that require us to be on our “A-Game.” For myself it was significant blow to my professional ego as I struggled to work with the cognitive capacity of a drunken sailor. More so, I had not wanted to abandon my team who needed an extra body to absorb the flood of assignments as the pandemic continues to unleash its wrath beyond just the medical implications and statistics.

Needless to say I had to abandon my post. The safety and well being of the families I served deserved better and I no longer wanted to gamble the lives and safety of the youth I work with as a result of my own ego and unwillingness to admit defeat. Waving my white flag was the hardest decisions I had to make but so happy I did so. It would be through this experience that I would remind myself of something I often remind others to do.

That is Be kind to yourself.

Life is unpredictable. It will serve you with both sorrow and joy. If we beat ourselves down every time life serves us with sorrow, we are all in for a bitter ride! It’s important to acknowledge that we cannot tie our value and self-worth to external situations that are beyond our control. When faced with adversity, we cannot assume that is who we are. Using external situations as a measure of self-worth is a separate occurrence all together. Focus should be redirected in ways that will give you the courage to make wise decisions during tough times. If I had not realized this, I imagine I would have not found my way back to the level of wellness that allows me to function again in this world.

GUEST OPINION: Be kind, P.E.I. | Local-Perspectives | Opinion | The Guardian

Since my return in mid November I’ve found that my brain is firing on all pistons again, and relieved that the Covid Fog has lifted. I’ve been able to dive head first into my role and reconnected with my unit who have all done such inspirational work. While away, they continued to carry heavy and complex cases minus a body there to support, yet remained resilient despite the exhausting hamster wheel of crisis they were faced with. These are some of the unspoken heroes behind the pandemic that deserve so much more credit than they are given. And despite these dark times for front liners I’m inspired by their strength to endure and help others while all still facing the same anxiety, loss, isolation and longing for the world to return to normal again as the rest of you. Like you all, they too have families, children, educators, employers and governments asking more of them each day. The weight of it all appears seemingly crushing, yet the toughness of their characters rise.

For this I am so grateful to witness.

We are all participants within a significant time in history and I have been on the frontlines to witness this profound test on the human spirit. People all around us are proving they are forces to be reckoned with. It’s a reminder that resilient people have both tapped and untapped reserves, enabling them to overcome and thrive as they face the setbacks, challenges, and fears of daily life.

Since my attention has been pulled away in other directions I have been neglecting my passion for writing and connecting with my readers. I admittedly feel like I have failed and not lived up to my own high expectations in the last month. This is one of those personality traits that I have fallen victim too in the past, specifically feeling guilty about not being there for others. Somehow after conquering that insecurity, it’s evolved and I’ve turned that toxic trait onto myself. Alas I must Be Kind to Myself! For this reason, I’ve had some stern metaphorical sit downs to remind my subconscious that I cannot be everything to everyone all the time, including myself most importantly. In my experiences, if I am not consciously cultivating a worthy mindset I’m less likely to bounce back when encountering hardships. It can delay the necessary efforts to create space for replenishing our weathered self worth that requires regular maintenance. If you value yourself and do not tie your self-worth to external factors, you will live through the greatest adversities. Joy and sorrow will disappear. You will be left with you. Love yourself.

So while my commitments to exercise daily, write, create and be an all round superhuman fell to the wayside I enjoyed my holidays all the same. You see, resilience can breed within practicing the art of Perception, and how we choose to view our experiences despite our un-actualized intentions. I may be reaching here, but my laziness allowed me to recharge my battery, spend more time sitting next to my aging mother, pretending to puzzle and enjoying Rum and Eggnog at 9 am in the morning. It’s allowed me the time to laugh at my own failed baking attempts and provided ample opportunities for others to laugh at as well. My base boards have never been cleaner, and my Akita Puppy Geisha can now shake a paw. I binge watched a bunch of series that were successful in holding my attention long enough for my boyfriend to go undisturbed for hours without my nagging. That in turn afforded me hours of uninterrupted cuddling that may have alternatively been filled with arguing or unnecessary disagreements. At the end of the day, life will always serve you with good and bad days. It’s for you to decide how you perceive it.

Perception Quotes - BrainyQuote

As this month of Provincial shutdown faces uncertainty, I remind myself that in order to avoid despair I need to view situations as temporary. I am told that psychologically resilient people learn to view situations as temporary rather than permanent. Taking each day as it comes and focusing on doing something new as opposed to thinking about what we can’t do has played a significant role in keeping my shit together.  Sometimes we need to say to ourselves “You’re having a bad day, not a bad life!” This leads to less stress as you’re always looking forward to a better day. In our case it may be a bad year….or two, but let’s not give it the power to determine how we spend it. Training your mind to see tough situations as part of life and as learning experiences as opposed to traumatic ends. I feel when reflecting on the year we have had that it will be important to identify those individual moments of growth and perseverance within ourselves. There is value within the lessons we have learned within these experiences that I believe will have a lasting impact on who we are going forward.

So as I ease back into my regular programming I hope you all were able to find some light during the holidays. And if not, I encourage you to consider applying some the methods I discussed as to flush out some of those hidden achievements and glimmers of light that will work to carry you into the new year with a renewed sense of hope.

A New Culture of Maladaptive Parenting: Nurturing Fear, Anxiety and Mistrust in time of Chaos.

Protect children from radicalisation - Internet Matters

There is often not one day that goes by during my work week that I’m not left thinking about some profound lesson. Today was no different, as I carried out my role as a social worker within the child welfare system. I’m sure 50% of you are either rolling their eyes with disdain towards me, and the other wondering what horror stories I have for them today. But for the most part, my days are much like today where I get immersed in learning and listening about peoples lives. Conversations can vary drastically from feeling like I’m pulling teeth, or the latter, where I get more information than I bargained for. Both often leave me at times feeling impatient as I’m not always afforded the opportunity to get down to the meat and potatoes of the presenting concerns that initiated our introduction to one another.

Today was as good as it gets, as I felt privileged that this one Kiddo really opened up and let me into their world, and as a result opened my mind to some new learning. We had made some initial small talk about the Inauguration that morning, and touched upon the pandemic- it was a carefully placed Segway that set the remainder of my interview up. You see I was looking to explore the impact of Emotional Injury or psychological effect as it pertained to the Radical Anti-Masker/Trumpism/Patriot belief systems by the guardian. Due to obvious confidentiality issues I can’t discuss where this particular conversation went, but it posed a question in the back of my head when I was done.

Where is my Skill Level at in Reference to Understanding How the Adolescent Mind Processes Harmful, Fear Based Propaganda and Extremist/Radical Belief Systems? And How does my own Bias and belief system play a role within my capacity to fairly assess?

I’m sure by now You all have heard about one of the Domestic Terrorist Rioters – Guy Reffit, who was arrested by FBI who had threatened to kill his children if they told the FBI he had taken part in the riot. Find the Story Here. Believe it or not, this is not an isolated incident.

Texas man at Capitol riot allegedly threatened to kill his kids if they turned him in: ‘Traitors get shot’

Capitol Rioter Threatened To Shoot His Children If They Turned Him In To The  FBI - Small Joys

While this case is not only a form of Domestic Violence/Abuse- there is a sub-category that us folks in the Western World are just getting a taste of. Over the years in my practice of social work I’ve counted on cultural brokers and religious leaders to help navigate and bridge a level of understanding between my own cultural beliefs and biases and others unlike me. As a result, I’m cognizant that in the world there are countries that remain in warfare level conflict as a result of their differing beliefs, and have done so for thousands of years. I’m aware of the complex trauma that follows these families for generations as they settle in Canada and struggle to adapt as a result of us not being equipped to address it as soon as re-settlement begins. I can’t imagine that some of us would have ever imagined this level of divide within the Western World, let alone believe that violence could be the answer to our problems. Yet here we are.

I feel like as this Pandemic continues to divide one another and sever friendships, families become further at risk as a result of the isolation and contentious attitudes that arise from the conflict. I’ve talked about this exact subject before Read Here.

Previously our networks could be counted on to provide us an authentic sense of reassuring safety and support, but has been rapidly replaced by a culture of mistrust, suspicion, and deepening conspiracy theories. This is the message that is being absorbed now within the confines of homes, where once children, youth and families felt safe- but have now come to believe they are not.

Extremism is “the quality or state of being extreme” or “the advocacy of extreme measures or views”. The term is primarily used in a political or religious sense, to refer to an ideology that is considered (by the speaker or by some implied shared social consensus) to be far outside the mainstream attitudes of society.

For most adults, we had the experience of growing up in varying different ways. For the majority of the luckier adults, they experienced a relatively well adapted, stable, and healthy childhood. The need for us 30/40 somethings to be “woke” back then was as simple as needing to count on our pre-historic alarm clocks to get us up for school. Nowadays, there is a level of pressure placed on children and youth to be fully informed on everything that occurs in the world. There is a significant difference between discussing world events and irrelevant anxiety inducing content all day long. Children and Youth are growing up in a world where they are fully exposed, non stop, to unfiltered, jarring and disturbing images and stories. For these youth and children, they then come home and find no reprieve- as the parents have become completely engrossed in the toxicity of it all. Free thinkers are not born in this climate, free thinkers are born in environments whereby they feel safe in questioning and challenging things they may not agree with, and not face the threat of being killed, rejected, or unheard. Here lies the “emotional injury” I was seeking to explore more.

I came across this helpful paper written by The Ran Center of Excellence titled ‘Vulnerable children who are brought up in an extremist environment’ which in summary states:

“Children growing up in a family with extremist influences are
particularly vulnerable to becoming radicalised themselves.
Despite the difficulties faced by practitioners to identify these
children, protecting them is essential. Effective interventions may
include offering alternative relationships and counselling, providing
(intercultural) education and using trauma and creative therapy for
the most severely traumatised children. Removal from the families
may also be necessary in cases in which transgenerational
extremism is causing significant distress to the child and is putting
them in danger. But separating children from their families is not
always the best solution. As such, it is crucial for practitioners to
carefully consider what is in the child’s best interest. This requires
finding the delicate balance between what it is good for the child
and what it means to force the child into a safer environment.”

Radical Voices | University of London

While many extremists/Radicals feel they are exercising their freedoms of free thought they are in fact imposing and stifling their children’s ability to develop and learn how to decipher what is their own opinion versus one that is enforced upon them. The interest of the child in extremist families may be trumped by the interest of the cause. For some extremist parents, their children are a means to reach a certain outcome and part of their ideological arsenal. They can be used to defend their ideas and give mass to their group. Despite what is sometimes believed, an extremist upbringing puts the child at a higher risk, not society.

In political science, the term radicalism is the belief that society needs to be changed, and that these changes are only possible through revolutionary means. Most people think of left-wing politics when they use the noun radicalism, although people on both ends of the spectrum can be described as radical.

I’ve seen adolescents act out as a result of reinforced negative attention they received over the years- I can’t help but feel at some point this may shift over the next while. I can confidently say I’ve witnessed children/youth now vying for their parents attention and being rewarded with it when aligning now with some extremist/radical belief systems. They verbatim regurgitate their parents rhetoric…this is exactly how racism, sexism, misogyny and every other “Ism” in the book gets reinforced through the generations. The more they agree, the more attention they get, and a bond/relationship begins to grow despite how maladaptive the context is. We often see these behaviors happen with child sexual abuse cases- where children are groomed to go along with the abuse, so as to minimize any harm or be denied affection.

Anyways I did not want to get too deep into this today as I just felt compelled to share my “Ah Ha” moment today. I was left with some significant food for thought, and a desire to start getting on this as soon as possible in terms of how will I approach working with families in an already polarizing climate.

Perhaps dialogue with families with these attitudes can explore a few of these concepts that move towards a more Freer Thinking Ideology that I came across in an article in Psychology Today by Marty Nemko Ph.D.

Beware of confirmation bias. Once we’ve developed a viewpoint, we tend to notice or accept only ideas that conform to those views. That’s called confirmation bias. So you’ll need to be strong to be open-minded to views that aren’t liberal and that don’t advocate for yet more redistribution.

Beware of commitment bias. Our biases get ossified further when we make a commitment. For example, if we volunteer for a Democratic candidate, to maximize our good feeling about that, we more strongly support Democratic party positions.

Argue for the opposing point of view. If you are, for example, as I am, strongly pro-choice, read a few pro-life articles and then try to make the best case you can for the pro-life position. If you’re in favor of gun control, read a few articles against it and then try to make the best case you can.

Be humble. As writer Frank A. Clark wrote, “We find comfort among those who agree with us, growth among those who don’t.” Beware of being too cocksure you’re right, even if the schools, media, colleges, and friends insist you are. On so many issues, especially that foundational one of increased redistribution versus meritocracy, there really are strong positions on both sides.

PLease Like, Share, and Comment!

The Office: A Once Prehistoric Place where People Once Worked. My Ode to the Youth Assessment Team.

Last night I worked another extra shift at our Afterhours Unit. It’s the epicenter that is anything Child Intervention for all Southern Alberta. It’s a busy place that houses upwards to 10- 12 social workers at a time with rotating 12 hour shifts. I’m going to avoid getting into what it is that goes on there and go into what used to go on there, more specifically in the little hub that sat below it for many years. Covid- 19 would require our leadership to make the decision that in order to keep this essential epicenter healthy and operational, they would need that little hub downstairs to. That little Hub housed one of the most important Units (in my mind) that has ever graced the city of Calgary- The Youth Assessment Team, also commonly known as YAT. The pandemic would send us home packing, never to return back there as a unit again.

Now I started at YAT about 5 years ago, and I am still with YAT as an Assessor in the child Intervention capacity. I do both investigations under the Child, Youth, and Families Enhancement Act as well as Protection of Sexually Exploited Children’s Act. We are small yet mighty unit consisting of 3 PSECA workers and then my partner in crime, AKA. Work Husband AKA. Thrilla from Manila, AKA someone I call friend. Supervisors come and go as its not an easy unit to manage, and perhaps considered a stepping stone in the leadership world. But thankfully we have had our fearless Youth Practice Specialist hold it down and weather the storm with us no matter what. Which leads me to how extremely special and rare it is to have group of people that genuinely love working with teens in a social work capacity. In a pool of thousands, finding willing social workers to become a part of this unit can be challenging, as it takes a whole other skill set and patience that not many are brave enough to take on. Social Work can already be a thankless and undervalued career choice, so it is no wonder why many opt to not take on the added strain. But this is why YAT is so special, because while we are all so very different, we carry the same passion, love and commitment to our regions youth which serves as the connection necessary to keep us and city’s most vulnerable youth afloat as best we can. And while we are mandated and guided by the Acts in which we serve, it does not deter us or stifle our creativity in finding new authentic ways to make progress to form trusting relationships within the community we serve.

Being back in that unit is strange however as the carefully decorated boards that once held our profile pictures, achievements and birthday calendars are still there, yet the history of our presence has long been disposed of. Outsiders fill our seats, many who are new and unaware of who once occupied this space. They look at me as if I was the new face to these walls. In my mind I’m thinking, “No Honey, these Streets Belong to YAT, and that’s a Fact you Jive Ass Turkey.”

And as my shift carried on I’d reflect on my years here as my vision would walk me through the seemingly hardened memory lane streets.

There sat the big circle meeting table at the back that held 100’s of family meetings whereby tears were cried in joy and sadness. Many potlucks were eaten here too where we would share our appreciation and gratitude for the community partners we worked so closely with. This table would also serve as the starting point for files we would tirelessly work with, sometimes for months on end to either preserve or protect. Many times they would return to this very table; many didn’t make it back for sadder reasons. This would also be the table where the author would experience her first date with death after being exposed to a drug chemical bolus. Only after to find out she over reacted in an altered state and would be okay after a a few hours. This would serve as an example cross regionally why we don’t handle drug paraphernalia.

Your Welcome.

Sometimes our doors would be decorated for us or a new paper craft delighted our small humble offices. It was in this little hub that we’d set up an entire Christmas tree intrusively close to the desk of one of our co-workers who hated Christmas. Sometimes there would be tokens of gratitude left on our desks, giving us that pick me up that we so badly needed. Office doors sometimes needed to be closed so we could have our moment to fall apart and put ourselves back together. Other times they worked to keep the music played from becoming contagious and provoking a whole out dance party. . Other times they would close behind us because we had made a mistake, only to open again so we could give things another shot at doing better. The hallway that our doors opened up to, joined us together, also became a catwalk for us to WERRRRK our new Barrier Kits we had labelled with designer tags when the Opiate Crisis hit.

Summer months we’d all be told to get up from our chairs and take a walk to the community market across the street. We’d all come back with goodies to share and manage for brief moments to not talk about “our kids,” and talk about our lives. Birthdays were always a cause for celebration, and cake would be had most definitely! This is where I’d master the art of taking breaks in my day to catch some air and take in the serenity of the home gardens in the area brought me. This is where we’d stroll into Kensington and enjoy my first Free Stampede Pancake Breakfast.

Friday lunches were also a favorite, yet another time we could all sit around and of course “talk about our kids.” You see, these “kids” became a labor of love to us, and the more fierce, defiant and unruly they were, the more we wanted them to succeed. As a team, we understood this madness- we admired their resilience within the changes they encountered. As the years would march on we too endured change, but also a sense of pride.

So its no surprise the office I used to once complain about where on any given day the elevator broke down with someone in it, or a mouse trap had caught a new victim, that I would take our space back in a heart beat. The “Love Fern” that sits on the desk at the end of the hall; which just so happens to be the only window accessing sunlight- its still there. Last night I cleaned up its dead leaves, gave it a little water, and sent a picture to our team. I was so pleased to sit in that office for the 12 hours I worked, even though I was alone and the familiar smiles and laughs were no longer there. I felt at home for the first time since the pandemic started and hopeful that maybe in another year we’d make a home somewhere else. Its the one thing that “our kids” taught us- That change can nurture resilience, and no matter what environment we are in-there is always the opportunity for important work to be done.

Surviving Social Work in Pandemic: A Practice Model in Staying Well

I had created this presentation for my unit about 2 months into the Pandemic. Probably the only time ever in my long career to take on an ass kissing task like this. Admittedly, I was struggling to get my footing and I knew that this slow period needed to be spent in a meaningful type of way. So the social worker in me decided to social work myself and put this helpful guide together for others alike.

Approaching Wellness From a Canadian Indigenous Framework

The Medicine Wheel: Organizing our Wellness

How Can We Lead or Support Our Teams if We Are Struggling too?

“Should the cabin lose pressure, oxygen masks will drop from the overhead area. Please place the mask over your own mouth and nose before assisting others.”

Lets Begin

Spirituality

“Solitude is the great teacher, and to learn its lessons you must pay attention to it.” ~ Deepak Chopra

Spirituality as a Support to Mourning and Grieving; Identify those losses in your life and all that you are missing. Create idea pin boards, lists of restaurants, places you want to travel, bucket list plans, or even festivals you want to attend. These will all contribute to a sense of hope by changing your lens that some of these losses are just temporary and better times are ahead.

Connect with others who are passionate about the same issues.  Whether it’s your self-care buddies, community of care, or a local organization or campaign you are volunteering for, surround yourself with people who can understand how you feel. Venting alone doesn’t help, combine complaining with action! Get into the practice of walking away during your Venting/Complaining Sessions with action items of how to constructively do something about the things we want to see changed.

Put good deeds back into the universe—directly. Focus on creating that human connection, on giving back and showing others that there is still kindness in the world. Balance your self-care with a healthy dose of kindness activism.

Curate your methods of staying informed. Truly evaluate how much news you are absorbing and be mindful of how the news affects you—physically, mentally and emotionally. Almost two years ago, I decided to stop getting my news from television. Turn off all but one of the push notifications on my phone in order to limit interruptions during the day.

Give myself permission to cry. Anticipate the ebb and flow of emotions that go along with the adaptation processes.  Feeling sad, disheartened, or downright hopeless at times is a commonality among us all.

Incorporate Prayer/Meditation/Breathing Exercise’s in the morning and at night if you are struggling to manage the anxiety, worries and restlessness.

Consider What’s in Front of You. Pay attention to what is simply visibly present around us that blesses us each day

Examples:
Did you tackle a recipe that you’ve been meaning to try, or bake a cake from scratch that actually turned out?
Did you hit the lottery and able to find Lysol Wipes or toilet paper at the store?
Were you able to finally transition from your day pajamas to wearing pants for your zoom/skype meetings?
Is your family safe with you at home?
Is the isolation and social distancing giving you more time to make room for other things that never had time for before?

Don’t minimize your accomplishments as small as they may seemingly be.

Try some for yourself!

And Most Importantly…Don’t Forget to Laugh

Physically:

“Did my FitBit  really only count 932 steps today?”

•Create a space in your home to work in(outside of your bedroom), and make it your own by filling it with things that bring you joy. Ensure your set up properly so you have all the items you need from forms, technology, and equipment.

•Ensure you are taking wellness breaks by getting up, walking, cycling, gardening or spending time in your drive-way chatting to the neighbor across the street. Included in this may also look like trips to the fridge for a snack. These steps count!

•Schedule time for Fitness in your day: Whether you are a beginner or a seasoned athlete, now is the time to get moving. Not only will it improve your energy, but boost your immune system in times we need to stay healthy.

•Now is the time to take your vitamins and eat as much nutrient rich foods as you can. Sun is also a great source of Vitamin D- Take your computer and sit in the sun when you can, to avoid an unnecessary trip to the pharmacy.

You’re Hella Canadian if you grew up with these two!

Free Fitness Resources/Apps

´1. RUNTASTIC

Running, jogging, biking – it doesn’t matter how you train, keeping track of your workouts is essential. Runtastic allows you to set goals, uses a built-in GPS to record routes in real-time, and even lets you share your successes with your friends.

PERKS OF RUNTASTIC

The app syncs with Apple Music to offer high tempo playlists for true musical motivation

By tracking your mileage, Runtastic guages what wear and tear your trainers are enduring

´2. ASANA REBEL: YOGA AND FITNESS

You don’t have to be a full-blown ‘yogi’ to use Asana Rebel. This handy little fitness app offers the perfect introduction to the regime. Rather than bombarding you with annoying notifications, you get a green dot on the built-in calendar when you train. You also get two new workouts every day so you’ll never get stuck doing the same old routine.

PERKS OF ASANA REBEL

When you first login to the app – using Facebook or an email – you’ll see a screen that asks you to ‘unlock’ the premium version. Don’t be fooled. You can still use the free option by simply clicking the exit button at the top of the screen.

´3. MYTRAINING WORKOUT TRACKER LOG

MyTraining packs a selection of helpful training videos, a routine log, and a handy calendar feature, but that’s not all. Technology may have come a long way, but you just can’t beat support from world class coaches. That’s exactly what this tracking app offers.

PERKS OF MYTRAINING

Got a burning question about your workout? Simply open the chat feature and speak to a certified coach in minutes.

´4. MY VIRTUAL MISSION

Are you in need of some workout motivation? If your current exercise is less-than-inspiring, My Virtual Mission may be the app for you. Use it to create the virtual fitness route of your dreams – literally. If you can imagine a route, the app can create it.

PERKS OF MY VIRTUAL MISSION

If you have a desired route in mind, the app will tell you how many miles that is and set a goal for you.

When you’ve completed the route, you can even send a virtual postcard to your contacts to show off.

5. COUCH TO 5K RUNNER

The hardest part of any run is taking that first step. Couch to 5K offers running novices all the advice, support, and help they could possibly need. The NHS program claims to get people off the couch and running in just nine weeks.

PERKS OF COUCH TO 5K RUNNER

Great for easing you into your new regime, so you can realistically work your way from a 15-minute route to a 5K run

Each workout is guided by a voice over from the likes of Olympian Michael Johnson to BBC presenter Jo Whiley

6. DAILY WORKOUTS FITNESS TRAINER

Ideally, staying fit and healthy means hitting the gym or track regularly. However, sometimes, you may not have the chance to get out nor the time to dedicate to it. The Daily Workouts Fitness Trainer app means you can exercise well in the comfort of your own home.

PERKS OF DAILY WORKOUTS FITNESS TRAINER

You can choose which area of your physique you’d like to target and the app offers a simple yet effective five to 30-minute workout that fits the bill

The uniquely genius thing about this app is it’s simplicity. Download it, pick a discipline, and get working

7. FITBOD WEIGHT LIFTING TRAINER

If the CrossFit phenomenon has inspired you, you’re not alone. More men and women are lifting weights than ever. When giving this regime a shot, Fitbod Weight Lifting Trainer is the ideal app. The step-by-step nature of the program makes planning an effective strength training workout effortless.

PERKS OF FITBOD

The more you use the app, the more it understands your abilities and the challenges you face

You can tailor your workouts to suit your training style and the available equipment too

Free Dance Apps/Websites

Apps for IOS/Android 

 Top 20 Free Dancing Apps To Learn Dance On Android And iOS Device1.1 Crazy Flamenco Rumba Dance

´1.2 ElfYourself ´

1.3 Just Dance Now

´1.4 Step Dance ´

1.5 Hip Hop Dance

´1.6 Pole Dance Lessons

´1.7 Pocket Salsa

´1.8 Dancing elf

´1.9 Face Dance

´1.10 Animate Yourself 3D

´1.11 Belly Dance Fitness

´1.12 Animate Me

´1.13 NinjaMe

´1.14 Hip Hop Dance School

´1.15 STEEZY Studio

´1.16 DWM

´1.17 Learn Bhangra

´1.18 Santa’s Christmas Dance

´1.19 Baby Hazel Ballerina Dance

´1.20 Dance School Stories

Emotional:

“REMEMBER, IT’S HUMAN TO FEEL HOPELESS.”

The National Center for Emotional Wellness defines this term as an awareness, understanding, and acceptance of your emotions, and your ability to manage effectively through challenges and change.

Emotional Wellness is so important there is even a whole month dedicated to this, can anyone guess what month that is?

For the most part, being human means having challenges and problems; however, it’s all about how you deal or cope with those issues that determines your emotional wellness.

It’s about embracing all the goodness in your life and looking at your glass as half-full rather than half-empty

Lets do a test-
Are you maintaining a good sense of emotional wellness?

1)Living in the present, without excessive worry about the future or rumination about the past?

2)Do you feel connected to others?

3)Self compassion?

4)Have you been holding on to grudges and been unforgiving?

5)Do you feel that you have been thinking rationally?

6)Do you feel in control of your own feelings, thoughts and actions?

7)Can you laugh at life and yourself? 8)Have you felt grateful lately?

Intellectually:

How do we stay sharp when the World’s been flipped upside down on us?

Defining Intellectual Wellness

Intellectual wellness encourages us to engage in creative and mentally-stimulating activities. These activities should expand your knowledge and skills while allowing you to share your knowledge and skills with others.

Intellectual wellness can be developed through academics, cultural involvement, community involvement and personal hobbies.

Why is Intellectual Wellness Important?

Intellectual wellness encourages learning. It is important to explore new ideas and understandings in order to become more mindful and better-rounded. Having an optimal level of intellectual wellness inspires exploration. Intellectual wellness also stimulates curiosity. Curiosity is important because it motivates you to try new things and develop an understanding of how you see the relationship between yourself, others and the environment.

The Route to Intellectual Wellness

Be open to new ideas, new cultures, new knowledge, new skills and new environments. When you have an open mind, the world is truly yours. This allows you to explore issues relating to problem solving, critical thinking, learning and creativity. Below is a list of suggestions for you to adopt in order to enhance your intellectual wellness.

Listen. When you participate in active listening you are able to fully comprehend the information that is being given to you.

Pick up a hobby. Hobbies are great ways to increase your skill set. They can also be fun!

Express your creative side by exploring different avenues of creativity and artistic expressions.

Sessions that support Intellectual Wellness

´Mindfulness Based Stress Reduction: Mindfulness is seeing things more clearly, and paying attention moment to moment to moment. When you are mindful, you notice what is happening—as it is happens. This creates a space, a pause in which you can respond considerately to situations, rather than react. Creative possibilities open up; new ways of being with life’s challenges can present themselves.

´Transformational Coaching: Together we will identify the specific steps to make your dreams a reality. In addition, we will overcome fear, self-doubt and find the clarity needed to make the changes you desire. And finally, we will co-create strategies and your plan to reach your goals so you can achieve and have a well balanced life.

Steps to Achieve or Maintain Intellectual Wellness

´Read. There are good books, newspaper articles, essays from the internet that can be read by anyone. Through reading, your comprehension skill is challenged and it widens vocabulary that would equip you with the new development around.

´Listen to good music and radio program. It is found therapeutic to listen to positive music because it calms the emotions and decreases the risk of stress.

´Watch positive TV programs and videos. Choose informative videos and not the ones that corrupt the mind or infuse negative ideas. This way, you will absorb positive energy that enhances the ability to think.

´Be creative. When there is an activity to do, challenge yourself to make something new and different, not the one you are accustomed to, to see how far your mental ability can go.

´Desire to continue learning. Always challenge yourself to learn something new to keep your brain active and be curious to what is unknown to you.

´Attend seminars or workshops. This will help you gain new ideas that are seldom included in the books you buy. You will also improve your social wellness by meeting people and gaining new friends.

´Eat a well-balanced diet. Proper nutrition is significant for the brain to function well and avoid mental stresses that may cause additional health problems.

Questions to consider as we go forward into a continuum of change and time of uncertainty…

Reflect on some of the old habits that were no longer serving purpose to you. What were they? How did they impact your self-care and wellness. What will happen if you let go of them?

What Habits have you acquired during the pandemic that have been beneficial and what is your plan to continue it?

Identify times, actions, or accomplishments that demonstrated strength and resilience in yourself? Can you share this with your team?

How have you grown or changed in reference to the 4 quadrants of the medicine wheel in the last 2 months? Where do you see areas that need attention? How can your leadership support this?

The Unanticipated Lingering Cognitive Recovery After Covid-19

It was exactly 3 month ago that I became symptomatic with Covid-19 and would later that week be a confirmed case after being tested at a drive-thru testing center here in Calgary Alberta, Canada. I remember that day I fell ill, because I joked to myself that perhaps at the fabulous age of 42, I had maybe over done it after attending 2 social gatherings. It wasn’t abnormal for me to require at least a week to recover typically after a good ol’ night of over consuming the godly yet deadly grapes of the earth.

I was working from home already that week and after three days in a row of 8 hour long naps, confusion, body aches and headaches that worsened in severity I realized it was most definitely the “Rona.” Thankfully I had already been self-isolating, but had to make the call to work to deliver the bad news. Not only did I have to tell my already strained unit they were going to be down a worker, I also had to contact everyone that had attended the outdoor tea party I had thrown at my house that same weekend. It was embarrassing to say the least but thankfully we would later find out that no one had become ill as a result of my illness. Aside from being relatively ill and stuck in my bedroom for 10 days, the two weeks of isolation after that I would say to date was the easiest part that I have endured thus far.

You see, no one is able to prepare you for the complicated variables after the initial diagnosis. Not only can it be challenging to return back to work, whereby do you have to repeat the Provincial Health System directions at least 3-4 times then await approval from the varying levels and then be told to repeat yourself another 3-4 times. Lets not even start on receiving the daily calls from the contact tracers who do not seem to have the information that you spoke with someone earlier that day. But for some reason they also want to take you through 15 minutes of questions only to be told something different than the person you spoke to 3 hours before told you to do. At the end of the day, I’m typically very good at doing what I’m told but I’d have to say I was left feeling less confident in what they had to offer me in terms of advice.

I remember when I returned back to work several weeks later, feeling happy to get back into a routine and be productive again. I’ve fallen victim a few times during this pandemic with the assumption that being back at work is going to produce familiar feelings that give that long awaited dose of normalcy or familiarity. However, my assumptions have fallen short as there is nothing normal about doing child protection in a COVID world, let alone doing it while recovering from COVID.

So it should not be surprising when I tell you in my last naive attempt to resume my regular scheduled programming that I fell hard and fast. It led me to the decision that I had to make for myself. It’s been 3 months since I tested positive for COVID and I have been sick 3 times with the exact same symptoms as before. Extreme fatigue, severe headaches, shortness of breath/tightness in my chest, and intermittent dry cough. The physical ailments are one thing, the mental health is a whole other challenge. I had to wave my white flag and take a lengthy leave from my job in order to heal, however remain at somewhat of a loss as to how to do this.

You see I’m well versed in how to treat and manage my mental health when I’m struggling in that aspect. I know how to implement a regiment of exercise, therapy, vitamins and nutrition as well as a healthy work life balance. I’m also well versed how to recover from a flu, illness, or physical ailment that I’m presented with. So perhaps from the outside its seems quite simple to overcome an illness that is being presented as “the common flu” when in actuality its just not the case for everyone. Just ask the people that have died from it.

So you can see where my confusion lies as for whatever reason I don’t have a clear action plan yet as to how I’m going to use this time to heal. All I’m armed with is the conviction that my cognitive functioning and body is telling me that we are in some uncharted territory and I’m at sea without a compass. In my attempt to seek out answers from my family doctor and the Provincial COVID Health link I have not been provided much information around whats happening to me. Since my initial diagnosis, I have presented at hospital twice, and received ECG’s, blood work, and chest X-Rays but no MRI or brain scan. My research has left me with little direction as the resources available speak to either health specific or alternatively mental health specific. But what happens if they are interconnected and are neurological in nature, which means an umbrella approach to assessment and treatment?

Seeing as I’m not one to sit around and be patient with essentially anything in my life, this predicament is no different. Therefore it seems that I have some work to do when it comes to advocating for my health and taking it into my own hands in order to press the health care system in catching up with the times. So I have quickly began to go down the rabbit hole researching information on the medical case studies involving the neurological effects of Covid-19.

I came across an article in Medical News Today which discusses how viral infections can impact the brain even if the if the virus has not directly infected brain tissue. For example, inflammation of the brain, or encephalitis, most often results from a viral infection. These infections usually cause mild, flu-like symptoms, but when they affect the brain, the issues can be severe.

Politics and personal perspectives aside, I think history can be a valid starting point in order to establish some sort of reference that’s not based in a conspiracy or political agenda.

What we do know is that in the 1918 flu pandemic, there was an epidemic of encephalitis lethargica, or “sleeping sickness.” Between 1917 and 1927, millions of people likely developed this issue worldwide. Many of the survivors experienced lasting behavioral changes and extreme lethargy. Some lived in catatonic states.

Previously, some researchers have observed a link between infections with SARS-CoV and MERS-CoV — the coronaviruses that cause SARS and MERS, respectively — and signs of damage within the central nervous system.

Are you scared yet?

While there is no evidence of anyone living in a catotonic state due to Covid I can attest to feeling the extreme lethargy and some odd behavioral changes. If I wasn’t so in tune already with my pre-existing mental health condition, I could have quite easily mistaken it for just that with the addition of my physician attributing it to depression, anxiety or a mood disorder.

A study was completed with regards to Brain Inflammation in the U.K. at the National Hospital for Neurology and Neurosurgery that described the experiences of 43 people with suspected or confirmed COVID-19 between the group had a wide age range of 16–85 years.

The study team analyzed both the clinical features and the results of brain scans and laboratory tests, and it is the first to have done so in this context.

The report details 10 cases of temporary brain dysfunction, or encephalopathies, with delirium. These patients were mostly over 50 and presented with confusion and disorientation, with one patient experiencing psychosis.

A further 12 patients experienced inflammation of the brain. The majority of these people experienced a rare disorder called acute demyelinating encephalomyelitis (ADEM), which is triggered by viral infections and leads to damage of the myelin sheaths around nerves.

The study went on to say that “ADEM is more common in children and that they typically see around one adult with the condition per month. During the period that the study was concerned with, this rate increased to one case per week. This is concerning, as ADEM can progress to multiple sclerosis.”

The team also found reports of nerve damage. Specifically, there were seven reports of Guillain-Barré syndrome, a rare neurological disorder in which a person’s immune system attacks healthy nerve networks. This syndrome is often associated with a prior infection and also involves damage to myelin.

The finding is consistent with a previous report, from Italy, of five cases of Guillain-Barré syndrome in COVID-19 patients.

“We identified a higher-than-expected number of people with neurological conditions such as brain inflammation, which did not always correlate with the severity of respiratory symptoms. We should be vigilant and look out for these complications in people who have had COVID-19.”

– Co-senior author Dr. Michael Zandi

The team also reported eight cases of stroke, which confirms previous findings. These cases are thought to result from the “sticky blood” found in COVID-19 patients.

The remaining patients had other neurological complaints, including dysfunction of the cranial nerve and a brain abscess.

Immune response gone wrong

Interestingly, some patients in the study did not experience any severe respiratory symptoms, making their neurological symptoms the first and major presentation of COVID-19.

The authors say that doctors should look out for possible neurological symptoms in people with suspected COVID-19.

“Doctors need to be aware of possible neurological effects, as early diagnosis can improve patient outcomes. People recovering from the virus should seek professional health advice if they experience neurological symptoms,” says co-lead author Ross Paterson, Ph.D.

In eight of the patients, the fluid that surrounds the brain and spinal cord was tested for the virus, and no evidence of it was found. This suggests that neurological symptoms of COVID-19 are not a result of a direct attack on the nervous system.

Understanding exactly how an infection with the new coronavirus causes these symptoms will require more research. However, it seems likely that the neurological consequences of COVID-19 result from an immune response gone awry, rather than the virus itself.

One of the lingering effects that I have personally continued to experience along with the severe headaches and lethargy is the loss of taste and smell.

See “Lost Smell and Taste Hint COVID-19 Can Target the Nervous System

While the media and health officials report that COVID-19 is primarily a respiratory disease that attacks the lungs, but it has also manifested seemingly unrelated symptoms, such as a loss of taste and smell or memory loss, that can persist for months beyond the initial diagnosis. These oddities suggest a neurological source. 

It has been reported that at least two patients also developed strange behaviors shortly after being discharged from the hospital.

“One woman, as described in the paper, repeatedly donned and took off her coat, and began hallucinating lions and monkeys inside her home. Another woman became drowsy and ultimately needed emergency surgery to relieve the pressure on her brain.”

Thankfully I have not come across any lions, tigers or bears, Oh MY! But have experienced confusion and episodes of overwhelming panic whereby I’ unable to process the source or trigger. This can be daunting and imbarssing especially in a professional role like mine as a social worker who is typicaly the one moderating panic and confusion in others.

The authors of the study are now pushing for larger, possibly global efforts to track neurological symptoms. Zandi tells The Guardian that health professionals should begin incorporating cognitive function into their patient assessments, while his coauthor Ross Paterson, a neurodegenerative specialist at University College London, says early diagnosis is key. “Given that the disease has only been around for a matter of months, we might not yet know what long-term damage COVID-19 can cause,” Paterson tells Reuters. “Doctors need to be aware of possible neurological effects, as early diagnosis can improve patient outcomes.”

Ultimately the general consesus out there is that the full long-term effects of these symptoms may not be realized for years, says Zandi. Many patients are currently too sick to place inside brain scanners, The Guardian reports, meaning the full extent of neurological symptoms remains unknown. In addition, some changes may be more subtle and happen over time.

In a seperate Reuters article, Adrian Owen, a neuroscientist at Western University who was not involved in the study, expressed concern over their potential to severely affect the quality of life for recovering patients.

“My worry is that we have millions of people with COVID-19 now. And if in a year’s time we have 10 million recovered people, and those people have cognitive deficits . . . then that’s going to affect their ability to work and their ability to go about activities of daily living,” Owen says.

My hope would be that going forward that both the Canadian Federal and Provincial government will begin applying the research and studies into our present health care approach to Covid -19 as a part of their medical practice and assessment. I believe as the numbers continue to climb more people will be looking for answers. In the meantime, us “long haulers” may just have to pave the way with the wisdom we carry as Covid-19 survivors. From one Long Hauler to another, Keep your Head Up!