Combatting Compassion Fatigue: Easy and Effective Strategies, Part 3

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 3

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 3

Combatting compassion fatigue requires time and efforts, commodities often in short supply for parents raising children with significant disabilities and special needs. In this series Jessica Temple, a clinical neuropsychologist and mom of two children with special needs has previously shared a couple techniques. In Part 1, she showed how to practice mindfulness. In Part 2, she explained a strategy called IMPROVE. Today in Part 3, she describes simple and delectable self-soothing tips that I can’t wait to try for myself!

When our children are having a terrible time or are in the throes of a meltdown, we help them find ways to self-soothe. We need to do that for ourselves as well. On your worst days, when you feel like you are about to have a meltdown, when things are too much for you use these techniques. Even if those days are every day. To self-soothe we use our five senses.

Vision

Find something calm, beautiful, or soothing to look at. In an ideal world, this could be a drive around town or a walk in a park. When that is not an option, focus on things inside your home–a lovely piece of art or the flame on a candle, a book with beautiful pictures, YouTube videos of exotic locations, or doGoogle image search for pretty pictures. Give yourself a few minutes to look and just be.

Hearing

Listen to your favorite song. Or consider relaxing music like jazz or classical. Listen to your favorite, no-stress podcast. Listen to the wind. Listen to your pet bark, meow, or squeak. Listen to a child laugh or a baby coo. Listen to sounds of the ocean, rainfall, or another nature sound on your phone or white noise machine.

Smell

Notice pleasant smells in your home. Focus on the smell of breakfast or bread being made. Focus on the smell of flowers in your neighborhood. Sniff a scented candle or essential oil such as lavender, lemon, or mint.

Taste

Pick a food that you love, then taste every single morsel of it. Eat slowly and savor. Or taste a delicious drink, such as hot chocolate, a special wine, or a delicious tea.

Touch

Use scented lotion on your hands and feet. Run your hands over a soft blanket or sweater. Let your head rest on a comfortable pillow, or let your body sink into your bed. Feel the water run over your body in the bath or shower. Snuggle your child, your significant other, or your fur baby.

Although compassion fatigue packs a big punch, these strong and useful tools can reduce it and improve our wellbeing. Each of these strategies work best when done regularly. I recommend picking a few strategies and sprinkling them in throughout the day. Most can be done in 1-3 minutes, and they will impact on your mood. Remember to engage in mindfulness often during the day without stressing yourself out. By doing so you will reduce the stress of the day and lighten painful emotions.

Combatting Compassion Fatigue: Part 1
Combatting Compassion Fatigue: Part 2

Do you like what you see at DifferentDream.com? You can receive more great content by subscribing to the monthly Different Dream newsletter and signing up for the daily RSS feed delivered to your email inbox. You can sign up for the first in the pop up box and the second at the bottom of this page.

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Jessica Temple, PsyD, ABPP-CN, is a board-certified adult clinical neuropsychologist. She has two children who have special needs. She and her husband, Lewis, host a podcast called Thriving in The Midst of Chaos, where they talk about all aspects of special needs including getting a diagnosis and treatment, self-care, relationships, transitioning to adulthood, school, and finances. They created Thriving in The Midst of Chaos to offer support to others in the special needs world as well as to provide an easy way to find the most useful resources. They aim to share helpful resources with others, advocate for improvement, change in the special needs world, and offer a different perspective on parenting.    To find out more about how Jessica’s work can help you, contact her at fubarpod@gmail.com or @midstofchaospod on all social media platforms.  

Author Jolene Philo

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Combatting Compassion Fatigue: Easy and Effective Strategies, Part 2

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 2

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 2

Combatting compassion fatigue is a reality for parents raising children with significant disabilities and special needs. Jessica Temple, a clinical neuropsychologist and mom of two children with special needs explains how to use a technique called IMPROVE to deal with compassion fatigue.

When life is really hard and we are in the trenches, caring for our children 24/7, we don’t always have the time or energy for combatting compassion fatigue. A strategy called IMPROVE requires very little time to make a huge impact on our mental and physical wellbeing.

I = Imagery: Picture your happiest memory, your favorite place, or the most relaxing place you can imagine, even if it doesn’t exist–anywhere that is happy or soothing to you. Close your eyes and mentally transport yourself there using all your senses as if you were really there. 

M = Meaning: Examine your life and your difficult or distressing circumstances, or some part of your situation, for meaning. This can often help you cope with or tolerate the situation better, knowing that there is meaning even in hard moments. 

P = Prayer: Prayer can be very important, and is flexible in definition. It can be religious in nature or come in some other form. This can include engaging in mindfulness or meditation, or focusing your thoughts and energy on a song, quote, sound, or mantra. 

R = Relaxation: In this case, relaxation doesn’t have to be a massage or luxurious bubble bath. It does mean relieving your body of physical tension. This can be done by using progressive muscle relaxation. Just tense your muscles for 3 seconds and then relax them. Do this twice for each muscle group, from head to toe. You can also stretch your body or engage in deep breathing by taking deep belly breaths and then taking twice as long to exhale. 

O = One Thing in the Moment: Focus on just one thing for one minute. Focus on your breath, one thought going through your mind, your experience making breakfast, or how it feels to walk over to your child. This helps us move our thoughts from the past and future and into the present. 

V = Vacation: Obviously the combination of COVID-19 and caring for special needs children doesn’t allow for a physical vacation this summer. However you can take a short break from your circumstances. It could be a one night respite retreat or an afternoon with a friend. It could also be going to the grocery store, a nice walk, a mindful hot shower, or a hideout in the bathroom. 

 E = Encouragement: Self-talk comes into play here. Not telling yourself that everything will be perfect, but offering yourself realistic encouragement about how things are going and how they will be in the future. In addition, think kind thoughts. Think about what you would say to someone else who was going through your experience and tell yourself that. 

That’s the IMPROVE strategy in a nutshell. I hope it makes combatting compassion fatigue a little easier for you.

Combatting Compassion Fatigue: Part 1
Combatting Compassion Fatigue: Part 3

Do you like what you see at DifferentDream.com? You can receive more great content by subscribing to the monthly Different Dream newsletter and signing up for the daily RSS feed delivered to your email inbox. You can sign up for the first in the pop up box and the second at the bottom of this page.

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Jessica Temple, PsyD, ABPP-CN, is a board-certified adult clinical neuropsychologist. She has two children who have special needs. She and her husband, Lewis, host a podcast called Thriving in The Midst of Chaos, where they talk about all aspects of special needs including getting a diagnosis and treatment, self-care, relationships, transitioning to adulthood, school, and finances. They created Thriving in The Midst of Chaos to offer support to others in the special needs world as well as to provide an easy way to find the most useful resources. They aim to share helpful resources with others, advocate for improvement, change in the special needs world, and offer a different perspective on parenting.    To find out more about how Jessica’s work can help you, contact her at fubarpod@gmail.com or @midstofchaospod on all social media platforms.  

Author Jolene Philo

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Combatting Compassion Fatigue: Easy and Effective Strategies, Part 1

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 1

Combatting Compassion Fatigue: Easy and Effective Strategies, Part 1

Combatting compassion fatigue can be a challenge for parents caring for children with significant disabilities and special needs. Jessica Temple, a clinical neuropsychologist and mom of two children with special needs faces that challenge, too. Today she begins a 3 part series full of practical ways to deal with compassion fatigue.

Combatting compassion fatigue, a beast that rears its ugly head rather when one must care for children with special needs 24/7, is essential for caregivers. Compassion fatigue is defined as the severe strain and stress of regularly caring for others, especially those who have chronic physical or mental conditions. Our intense service can take a huge toll on caregivers like us. So how do we combat compassion fatigue? How can we minimize its impact on us and stop it from returning? 

We all know that self-care is helpful and important. However we don’t always have the time or money to use the tools we’ve found work for us. This is where the strategies of Dialectical Behavior Therapy (DBT) come into play. DBT therapy was developed to help individuals manage painful emotions and decrease conflict in relationships. But you don’t have to enter psychotherapy to learn or use it/ You can do it from your home by using 3 DBT strategies known as mindfulness, IMPROVE, and self-soothe. Part 1 in this series takes a deep dive into mindfulness.

Combatting compassion fatigue starts by implementing a strategy called mindfulness. It is defined as awareness of our environment, bodily sensations, thoughts, and feelings while accepting that we are experiencing whatever we are experiencing in the present moment. 

This doesn’t mean we have to like what is going on, but that it is actually going on. Then we need to accept that our thoughts or experiences exist without having to judge them. This helps us to be in the here and now, while also being kind to ourselves. 

Mindfulness helps us to gently remove our minds from the past (trauma or upsetting experiences we have had) and the future (our worries and concerns) and to stay in the moment. In the present, things can be either be very hard or quite calm for a short time. 

Here are some easy starting points for mindfulness:

  • Fully experience your food. What does it feel like in your mouth? What does it taste like? How does it smell? What does it look like on the plate?
  • Being mindful of how your body feels. Pay attention to how your feet and legs feel when you walk or how your rear end and legs feel when you sit in a chair.
  • Be aware of your breath. How does it feel in your nose and throat? How does your chest feel as your lungs inflate?
  • Focus. Spend a minute think about a short saying or mantra. 

Once you get a feel for mindfulness, all of the following suggestions will have a much stronger impact on your well being. 

Keep in mind that this is a skill that requires practice and will not be perfected overnight. Be patient with and kind to yourself. As they say, the only wrong way to practice mindfulness is to not do it at all. 

Combatting Compassion Fatigue: Part 2
Combatting Compassion Fatigue: Part 3

Do you like what you see at DifferentDream.com? You can receive more great content by subscribing to the monthly Different Dream newsletter and signing up for the daily RSS feed delivered to your email inbox. You can sign up for the first in the pop up box and the second at the bottom of this page.

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Jessica Temple, PsyD, ABPP-CN, is a board-certified adult clinical neuropsychologist. She has two children who have special needs. She and her husband, Lewis, host a podcast called Thriving in The Midst of Chaos, where they talk about all aspects of special needs including getting a diagnosis and treatment, self-care, relationships, transitioning to adulthood, school, and finances. They created Thriving in The Midst of Chaos to offer support to others in the special needs world as well as to provide an easy way to find the most useful resources. They aim to share helpful resources with others, advocate for improvement, change in the special needs world, and offer a different perspective on parenting.    To find out more about how Jessica’s work can help you, contact her at fubarpod@gmail.com or @midstofchaospod on all social media platforms.  

Author Jolene Philo

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Anxiety Tamers for a COVID-19 World

Anxiety Tamers for a COVID-19 World

Anxiety Tamers for a COVID-19 World

Anxiety tamers for a COVID-19 world. Who would have thought, 6 months ago, that a post title like this one would be commonplace? Not me and not today’s guest blogger, Liz Matheis. Yet here she is with 3 simple and practical anxiety tamers for a COVID-19 world.

COVID-19 rocked all of our worlds – and not in a good way. Many of us were already anxious, and this has added a new dimension to our daily life.  Nobody wants to feel this tense and scared all the time. Our children, teens and young adults look to us, their parents, as guides for their reactions and interpretations of this pandemic. I’s  important that we gain a handle on our reactions and create consistency and predictability for ourselves and our children. These 3 anxiety tamers for a COVID-19 world can help you do so.

#1: Find a Routine and Stick to It

In times like these, it’s very easy to change the routines and general rules about screen time, bedtime, wake time, snacks or whatever else. I urge you to maintain a similar schedule from day to day. Set a wake up time, a time for lunch (perhaps the same as your child’s school schedule), screen time and bedtime. If you can, try to mimic your child’s school schedule by having periods of time during which certain activities will take place.

It’s very easy for our children to be entertained by an iPad, television or computer, but stick to time limits. Create a visual schedule with times or durations for each activity and follow it throughout the day. Build downtime for you as well as your child so you aren’t overwhelmed.

Stick to your new or revised routine so that your child can rely on the familiar amidst the unfamiliar. Making changes takes another element of your child’s life and makes it even rockier. Don’t feel bad and don’t offer too many exceptions or special treats to make this time easier for your child. That can make this situation confusing and anxiety-provoking.

#2: Have Fun

As you stay open to your child’s difficulty with this change in schedule, try to embrace the extra time you have with your child by doing something fun together. It’s easy to be overwhelmed as you are parent, teacher and therapist right now. Use this time to bake together, play a board game and prepare meals together. Make the most of this time that we do have in our homes with our families, and have fun!

#3: Keep Anxiety Out of the Mix

Your child sense your anxiety about changes in routine or your thoughts about the coronavirus, so take some deep breaths and incorporate yoga, meditation, or walks into your day to manage your anxiety.

Turn off the news. Avoid discussing the latest numbers of people diagnosed, the shortage of disinfecting products, or anything else in front of your children. If your child asks questions, answer just the question and don’t expand. Don’t offer statistics, numbers and don’t share your fears. A little bit of a response may be enough to satisfy your child.

As humans, we are creatures of habit. Many of us thrive on routine and familiarity and dread a change. These 3 anxiety tamers for a COVID-19 world can help your family thrive and deal with change. I am sending all parents everywhere good health vibes, prayers and patience!

Do you like what you see at DifferentDream.com? You can receive more great content by subscribing to the monthly Different Dream newsletter and signing up for the daily RSS feed delivered to your email inbox. You can sign up for the first in the pop up box and the second at the bottom of this page.

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Dr. Liz Matheis is a clinical psychologist and school psychologist in Parsippany, NJ. She offers support, assessments, and advocacy for children who are managing Autism Spectrum Disorders, ADHD, learning disabilities, and behavioral difficulties, as well as their families. She is also a contributor to several popular magazines. Visit www.psychedconsult.com for more information.

Author Jolene Philo

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How We Spend Our Days As Special Needs Parents

How We Spend Our Days As Special Needs Parents

If how we spend our days is how we spend our lives, how can special needs parents live their sometimes chaotic lives well? It boils down to what we choose.

How we spend our days is, of course, how we spend our lives.
What we do with this hour, and that one, is what we are doing.
A schedule defends from chaos and whim.
It is a net for catching days.
~Annie Dillard

I love Annie Dillard. Her books on writing like life preservers to me when I left teaching to follow my dream of becoming an author. I followed her advice for wannabe writers and wove my own net for catching days. I bought a planner, and made a schedule. After decades of caring for my dad with multiple sclerosis, our son with special needs, our creative daughter with dyslexia, and teaching young children for 25 years, I loved the order of my life as writer. I still do.

The lack of noise provides time to rest.
The lack of interruptions allows me to think.
The lack of one crisis after another means I can breathe.
The lack of caregiving duties means I can plan and write.

Every day I am grateful for the time I’ve given. But I often feel guilty for this respite because I remember being overwhelmed and exhausted when our son was small and very sick. Many caregiving parents are spending their hours and days in that place today. Maybe you are in that place today.

There’s no time to rest.
There’s no time to think.
There’s barely room to breathe.
There’s no way to plan because chaos reigns.

To read the rest of How We Spend Our Days As Special Needs Parents, visit Key Ministry’s blog for special needs parents.

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Learning to Give Grace to Ourselves and to Our Children

Learning to Give Grace to Ourselves and to Our Children

Learning to Give Grace to Ourselves and to Our Children

Learning to give grace to ourselves and to our children is a life long endeavor. Guest blogger Laura Spiegel shares her most recent lesson about learning to give grace in this post.

It’s 9:30 on a Tuesday, and I’ve had it. I’ve spent close to 12 hours bargaining, bribing, and pleading with my six-year-old to do her respiratory treatment for her cystic fibrosis (CF). This treatment is supposed to happen twice daily. Tonight, it will be a miracle if we can get in the one.

I announce that “I’m done” and head outside to the swing set. I cram myself into the small, plastic holster designed for riders much younger than forty. I swing back and forth in the cool air. Out here, the night is calm.

It’s hard to believe that just a few feet away, a storm is brewing. My daughter is refusing to bathe. Shoes are apparently optional this time of year, and her toes are caked with layers of dirt come twilight. My husband is asking her to choose between the lesser of two evils. A treatment or a bath.

I close my eyes and take a deep breath. My son is now beside me. He’s nine – that age where some moments he looks and sounds like a small child, and others, he’s an observant sage with the wisdom of an adult. 

Tonight is the latter.

“I wouldn’t want to do mask and vest either if I were her,” he says, pumping his legs next to me. “It’s no fun, and she has to do it alone.”

“She’s not really alone,” I begin. “We’re right there —”

“But she is,” he interrupts. “If you think about it, she’s the only one who has to do this. The rest of us get to just sit there.”

He’s right, of course.

“I’d probably pitch a giant fit if I had to do vest,” my son continues. “I’d, like, threaten to run away every day.” 

His musings are cut short as a movie soundtrack swells from inside. My husband appears at the back door. 

“She’s all set,” he declares. “Movie’s on.”

My kids fall into bed at 11:30, movie finished, 50% of the day’s treatments completed.

I share this story with a friend as she drinks her coffee and counsels me over FaceTime the next morning. 

“Your son is right!” she exclaims. “Think how you would be if you had to do treatments twice a day when you were six. Can you imagine?”

I can. An image comes to mind of a photo from around that age. I’m mid-air, pig tails flying, tears streaming down my cheeks. I’m screaming about something – who knows what? – and my mom has had it. 

“You’re right,” I admit. “I would’ve been a mess.”

“You are learning to give grace to yourself – and to your daughter,” my friend says. “You’re both doing your best. Some days are just harder than others, and that’s okay. You can’t beat yourself up over it.” 

Grace. It has many definitions, but one of my favorites from Merriam-Webster is “courteous good will.” I also love the scripture use, which refers primarily to enabling spiritual healing through mercy and love.

I sit with this for a moment. 

Can I give myself courteous good will? Can I do a better job of showing mercy and love to my daughter when she needs it the most?

I think I can.

I thank my friend for meeting me where I am, yet again. As a fellow CF mama, she just gets it. 

“Don’t forget,” she says. “When I talk to you, I’m also talking to myself. I’m learning to give grace too.”

Later that day, my daughter and I come up with a list of fun activities that we can do together during her respiratory treatments. Writing stories, doing make-up, baking cookies. We come up with thirty-five activities that she can choose to do with me, with her brother, or with the whole family. 

Variety, fun, and control are all powerful motivators of engagement for my daughter. For now, this hits on them all.

I can hardly believe it when she proudly grabs her vest and announces, “I’m ready to pick out an activity!”

I know this won’t last forever. At some point, the newness of our plan will go stale. But for now, I’ll take it along with a dose of courteous good will for us all.

We aren’t perfect, but with a little bit of grace, we can do hard things. 

And we are learning to give grace together.

Do you like what you see at DifferentDream.com? You can receive more great content by subscribing to the monthly Different Dream newsletter and signing up for the daily RSS feed delivered to your email inbox. You can sign up for the first in the pop up box and the second at the bottom of this page.

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Laura Spiegel spent 12 years at the world’s largest biotech company, partnering with professionals and care teams to help people with special needs and disabilities lead full and happy lives. In 2013 her daughter was diagnosed with cystic fibrosis. Laura now hosts Paint Her in Color, a website that offers emotional support to parents of children with special medical, developmental, or behavioral health care needs. When she isn’t reading, writing, or soaking up time with her husband and kids, Laura can be reached at Paint Her in Color, by email at laura@paintherincolor.com, and on Facebook and Twitter.

Author Jolene Philo

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