May is Mental Health Awareness month. The current pandemic provides an opportunity to investigate some of the resulting tolls on mental health this virus has taken.
As this article began there was a striking news story, that emphasizes the importance of mental health awareness
On Sunday April 26, 2020, according to Zachary Dowdy of Newsday: “Doctor Lorna Breen, medical director of the emergency department at New York-Presbyterian Allen Hospital in the northern tip of Manhattan, died in Charlotte, Va., where she was staying with family.”
Dr. Breen who was 49, received both her undergraduate and graduate degrees from Cornell University, and completed her residency at Long Island Jewish Medical Center. Dr. Breen doubled in Emergency Medicine and Internal Medicine.
It was while at New York-Presbyterian Hospital that Dr. Breen became infected herself with the coronavirus. After recuperating, she returned to work. Following a week and a half back at work, she was sent home. Concerned, her family brought her back home to Charlotte. It was there, Dowdy writes: “Police officers responded to a call seeking medical assistance on Sunday.” Dowdy continues: “the victim was taken to the U.Va. Hospital for treatment but later succumbed to self-inflicted injuries.”
Dr. Lorna Breen’s father, Dr. Philip C. Breen said in an interview with the Times, as Dowdy recounts: “That his daughter had no mental illness that he was aware of. But he said she did recently seemed ‘detached,’ making him suspect she was having problems coping with the fact the virus had so ravaged the city that patients were dying before they could be removed from the ambulances arriving to the emergency room.” Dr. Breen went on to say: “She tried to do her job, and it killed her.”
Finally, Breen told newspaper reporters: “She was truly in the trenches of the front line,” and then went on to say: “Make sure she’s praised as a hero because she was.” He’s right.
There are so many concerns with the Covid-19 pandemic and with the complexities and diversity of our population that it is far from a simple task to arrive at solutions which are all encompassing. The chances of neglecting one group or another is a certainty. The passing of Dr. Breen brings to light one of the groups which are not so much neglected as they are taken for granted. Often expected to just be there, it may be incorrectly assumed there is no need to worry about a highly educated doctor, they know how to care for themselves.
In a blog, Sigal Samuel reminds us: “If you’re finding it hard to stay home right now, imagine how it would feel to be a doctor or nurse. Health care workers don’t have the luxury of holing up in their homes to shield themselves from the coronavirus.” For us, the current isolation is challenging, but for those dedicated to saving lives, separation from families for long periods of time is necessary rather than taking the risk of transmitting the virus to their love ones.
It has been reported that physicians have a higher suicide rate than those who are in the military which is considered a career that is very stressful. In this research reported by Pauline Anderson, she writes that the: “rate exceeds that of the general population by 2.5 to 4 times.” It seems while trying to understand the reasons for the high rates, that the most common diagnoses is attributed to mood disorders, alcoholism and substance abuse.
As this pandemic spread across the world and the anxiety which correspondingly accompanies the illness, consider the impact on our first responders and healthcare workers. As emergency rooms became overwhelmed with cases of the Coronavirus, a shortage of supplies and the seemly endless rising number of people requiring medical attention the call went out for more help. Doctors, Nurses, EMTs and other health care workers and responders were forced to face mounting cases of the infection.
When discussing the mental health toll on health care staff, Sigal refers to Italy as an example: “Doctors there had to choose which patients got put on a ventilator, a heartbreaking decision that may cause lasting psychological distress.” In the United States, shortages in ventilators loomed over most hospitals and in particular in New York City. Fortunately, medical personal here were not forced to make the choice of who lives and who dies.
In the U.S., emergency room staffs soon became inundated. Samuel, using Italy as a comparison, details: “Because there aren’t enough infectious specialists to tend to all the Covid-19 patients, other doctors like ophthalmologists and dermatologists are being trained to care for them, for example by providing supplemental oxygen.” Most have no experience watching a patient intubated or die in front of them, being forced to hide or delay their grief, and unable to share their emotions, some of them may end up with post-traumatic stress disorder or other mental health problems down the line.” In America, doctors with varying specialties stepped up to help, wherever they could.
While first hand witnessing the increasing death toll, combined with little break from the epidemic and long hours, many hospitals quickly resembled something like a wartime MASH unit. Stress, anxiety and weariness, for some, provides the potential for Post-traumatic stress disorder (PTSD) is a reality.
In her article for Psychologytoday.com, Shaili Jain M.D. has found: “the intensity of exposure to disaster plays a big role in determining who will develop PTSD in the aftermath.” Being isolated from family or being fearful of subjecting family to the disease, while attempting to maintain their chosen career mission of preserving life, mixed with concerns for the wellbeing of fellow workers and the frustrations of patients needing treatment with little options available the exhausting, frustration easily leads to helplessness and depression. The results are that they are reminded of their own vulnerabilities. As doctor Jain wrote: “the high stakes demands that force them to ‘carry on and defer’ grieving and the processing of emotions and subsequent self-quarantine mandates which left them isolated from their traditional support systems.”
Finally, doctor Jain finds: “the collective lessons we have learned from prior disasters tell us what needs to be done to prevent an epidemic of PTSD among COVID-19 essential workers: in the immediate term, fundamental resources to help secure their personal safety and in the mid to longer-term a systematic, coordinated response that provides active outreach, identify vulnerable subgroups and if necessary, offer psychological treatment. Fortunately, the mental health community has developed effective therapies specifically tailored to treat and manage PTSD. There is no reason for this side effect of the COVID-10 pandemic to persist.”
Frontline healthcare workers require systematic action to fight the mental health effects from the high pressure of the reality of treating those people who have contracted the virus. To be successful at defending against the deteriorating mental health of caregivers requires more than lip-service, or sympathy and rhetoric. What is required is a long-term commitment of funds, resources, and societal support and understanding.
It has been some time now since many of us have been working from home. Our hats are off to all of you who are continuing to be productive in this strange new reality of a home office.
Working from home is something that works easily for some and not for others. For all who are successful and for those of you who are still struggling with this new workplace environment, kudos to all of you for still having your hair, or most of it.
Fighting distractions and interruptions, spouses, children, news on the pandemic, isolation from family, friends, and neighbors, while dealing with work-related isolation (that is to say the lack of collaboration among coworkers) are a few of the complications occupying our minds while coping with this new lifestyle. As we attempt to tackle this lifestyle change and the overwhelming desire to get out of the house, our mental state may be deteriorating. We begin to stress and depression may be sneaking in. Don’t let it and remember you’re not alone.
It’s not surprising that there are a number of blogs and articles on the internet relating to this. A caveat to this quantity of information is that during this pandemic and the rise in unemployment, not all stress relieving suggestions are practical. One blog in particular, by Amy Morin has some simple technics which, in our focus to stay productive in our jobs and trying to stay sane, we may have overlooked. Below are Amy’s 5 stress relievers that can be done at your desk:
1. “Progressive Muscle Relaxation”
News media, as they should, have been continuously reporting on the current pandemic crisis. For the majority of people this increases stress levels.
This increased stress, as Morin points out: “can cause you to tense certain muscles in your body. Over time, you may become accustomed to that tension that you stop noticing that your muscles are tight. Sore muscles-especially in the neck and shoulders can stem from chronic tension. Progressive muscle relaxation lets go of that tension.
Spotlighting the neck and shoulders, try slowly tensing and relaxing your muscles. Focus on one group at a time beginning with your toes and moving up to your neck. Below are a few links which may help. Remember, like everything, it takes practice to master progressive muscle relaxation.
Below are a few of the many sites to get you started:
I have used the next suggestions for years and they actually work for me. Once again, they take practice.
Visualization can be a very powerful relaxation tool. Although you can’t physically be at your favorite peaceful place or you place of Zen, taking a momentary mental break in your chair can do wonders to relieve stress while you go to your favorite place.
Remembering that favorite place, Morin suggests: “Close your eyes and spend a few minutes imagining you are there. Engage as many senses as you can by thinking about what you’d see, hear, smell, touch, and taste as if you were really enjoying that relaxing scene.”
Taking this little mental vacation can relax both your body and mind reducing stress. Try visiting these sites, and there are more:
Of all the subconscious activities our body performs, breathing is one many people never give a second thought too. This is a completely automatic life function. Yet when we allow ourselves to be aware we discover it can have an impact and it affects our bodies. Performing routine deep breathing exercises has the ability of yielding a natural relaxation. In her article, Amy Morin reports: “Deep breathing is so powerful that The American Institute of Stress even named it `the best stress reduction technique’ of all.”
The act of deep breathing increases the oxygen supply to the brain. This increased oxygen supply stimulates a state of calmness, which in turn relaxes the body. A calm body and brain fosters greater creative thought and increased productivity. Slow deep breathing combined with visualization skills can provide immediate stress relief.
Another way to refocus our attention and to escape the deep dark hole of worry is engaging your senses. Reflect on which of our senses is the most helpful and push aside the ones that are hindering us.
This is a very useful suggestion but requires experimentation as to which activity is helpful. Some examples might be; eating some of your favorite candies, squeezing a stress ball, looking at family pictures, or, listening to music. I find it music very relaxing and at the same time very creatively stimulating. Once again, with a little practice one can find the sensory trigger that provides the most stress relief.
Additional sites to help with sensory stress relief:
Amy Morin reminds us: “It’s true what they say-laughter really is the best medicine.” There is nothing more refreshing than a belly laugh, it eases stress and tension while increasing circulation. Laughter is known to increase endorphins in the brain while producing relaxing and almost euphoric feelings.
Though surrounding yourself with funny pictures, humorous cartoons and silly jokes are all useful tools, don’t forget to have or develop a willingness to laugh at yourself. This can serve as a good reminder not to take life too seriously which can serve you well in reducing stress.
While researching for this blog and trying to come up with solutions for the different varieties of stresses we are all attempting to confront at this time, I came across a number of sites with a wide array of suggestions and antidotes, but unfortunately most were difficult to apply during a pandemic and a stay-at-home order. There is one suggestion which was recurring and was felt to be important and perhaps forgotten by some of us:
This is a temporary situation and it will get better, just keep everything in perspective, relax and smile.
Finally, I have seen videos and have read articles about chair dancing. As silly as it sounds, it is refreshing and a great stress reliever. If this sounds interesting to you attached is a website link as an example:
WARNING: make sure the first time you try this, no one is home. My spouse happened to walk into my office and saw me. I can’t even describe her facial expression. I have since not lived this down. At least be sure they know what you’re doing before you surprise them. Remember to keep a sense of humor about yourself.
A CALM BRAIN! Remember a calm brain is the key to a calm body and also helps us to learn, to be creative, and to be productive. So keep your hair in place.
We seem to be consumed with information about the COVID 19 outbreak throughout the world, and especially here in the United States. As the reality and the seriousness of the virus is realized after being confronted with the number of cases and the death rates throughout the world and such cities New York and others, it becomes apparent this threat is universal and real.
As previously stated, this virus doesn’t discriminate. The Corona virus does not care about race, gender, political affiliations, how educated you are, how much money you have, or whether you are disabled or not.
The COVID-19 virus crisis has the majority of people alarmed and looking for ways to protect them from becoming infected. In his blog for Forbes magazine, Andrew Pulrang writes: “One group faces additional risks and consequences, as well as anxieties: [people with disabilities] and/or chronic illness.”
The website arcmi.org states: “One in four adults in the US has a disability. Globally, well over 1 billion [people have disabilities].” This site also informs the reader: “[Persons with disabilities] require the same resources and assistance that everyone does-adequate information and instructions, social and medical services, and protection infection by those who contract the virus. However, some persons with disabilities may have needs that warrant specific steps by the public and private sectors that may not be necessary for others.”
In this article Pulrang provides 5 points to keep in mind for people with disabilities
1. The people most often cited as being at serious risk are largely, by some definition, people with disabilities.
Having a disability doesn’t necessarily mean you’ll have a greater chance of contracting the coronavirus. From the onset of the outbreak health officials warned those with underlying conditions were a greater risk, therefore the many people with specific disabilities or chronic conditions must be aware that the virus poses a much higher risk for them.
With every news report, or each time a health official voices a new concern about COVID 19, the anxiety for the person with a disability elevates. Every time there is a statement in the media attempting to reassure the public that this virus isn’t that deadly because it mainly kills or injuries high-risk people, for the disabled and the elderly this is alarming. As this continues, the lines between the chronically ill and the disabled become hazy, resulting in unfair stigmatizing. All the fear factors surrounding this pandemic, for people with disabilities this may be resulting in significantly increased anxiety, and anxiety itself poses a number of health risks.
2. It can be harder for people with disabilities to take prudent steps to protect themselves from the coronavirus outbreak.
It is logical to be prepared for an outbreak and to follow a plan, but many people with a disability or the chronically ill have experienced medical bureaucracy and difficulties with the response and flexible assistance they have needed. This has created an atmosphere of distrust for following effectively any previous recommendations.
It can be difficult for some people with a disability to isolate themselves as easily as recommended. For some there is a need for daily, direct one to one personal help for everyday care.
Normally grocery shopping can be an exhausting challenge for the disabled. Besides being extra demanding, in many cases this also requires arranging transportation.
For the non-disabled, frequent washing of hands is often not given a second thought, but for those with physical restrictions, along with possible interrupted service or environmental barriers, this simple task becomes difficult.
Finally, people with chronic health conditions worry about maintaining an adequate supply of needed medications. During normal times just keeping up with scheduled refills is challenging, but this becomes even more stressful during a public crisis.
3. COVID-19, coronavirus threatens not only the disabled’s health but their independence.
To begin his third point, Pulrang explains: “Some [people with disabilities] depend on regular help and support from others to maintain their independence-that is, their ability to live in their own homes, rather than in nursing homes, group homes, and other institutional settings. Outbreaks of communicable diseases can disrupt these services. Aides and caregivers may become sick themselves, or the risk of catching or spreading illness may require aides and caregivers to stay home, interrupting the [people with disabilities] services.”
During an outbreak, it is important to consider that an organized care facility may not necessarily be a safer place for the elderly and disabled. Although these facilities have an abundance of medical assets, one person with a disability with one or two cautious and prepared caregivers, may be better off at home with limited, and controlled isolation. This means we need to reexamine the views we may have about safety for various types of disabilities.
The risks from COVID-19 for the disabled and the elderly may not be from the actual disease, it may be from the resulting interference in normal services and the changes in daily routines.
4. This outbreak has the potential to add new perspectives and urgency to a number of long-term disability issues.
“Workplace accommodations and flexibility…”
For all of the people with a disability or chronic illnesses who continuously fight for flexible work arrangements like reasonable accommodations, and telecommuting, with the arrival of the coronavirus online technologies are now being seriously considered with a new appreciation by employers for the possibilities they offer for many employees, and not just the employees with disabilities and chronic health conditions.
“Centralized care in institutional facilities vs. decentralized home and community based services…”
In his blog, Pulrang notes: “preconceived ideas about the relative health risks of centralized care and decentralized home care are being viewed now in new ways. Many disability activists have for years contended that the purported safety of nursing homes and group homes for elderly and disabled is overrated.” Now that we are in the midst of the Corona pandemic Pulrang continues: “the fact despite the apparent advantages of more controlled, medically-supervised environments, there are also health risks involved in housing people with health vulnerabilities in hospitals and other kinds of care facilities.”
“Health care organization and affordability…”
One of the most polarizing topics in politics at this time is health care. While the politicians and the public alike have strong ideas concerning the cost and structure of the health care system in America, for the public to be able to control contagious disease necessitates the immediate access to medical care, reasonable cost and with minimal red tape. While developing a balance between taking preventative steps and the associated high medical bills, the public suffers.
5. You can help a lot just by being aware and sensitive to the specific risks and obstacles faced by people with disabilities in an outbreak of contagious illness like COVID 19.
Remember that panic is not beneficial. Do not diminish the risks or attempt to talk a person with a disability out of being apprehensive about their health risks. Considering the person with a disability’s possible past experiences, their concerns may be justified. In all likelihood it is not getting sick that worries them, it is the support system they have to rely on.
The disabled need everyone they associate with to allow as much emotional support as possible and as they may need. Pulrang believes: “now is not the time to tighten the reins, or try to impose what you think is best for the [person disabled].”
Take their concerns seriously; remain healthy so you are able to help.
Arcm.org reminds its readers: “[Persons with disabilities] must be able to receive timely and accessible information about steps they must take to minimize the risk of infection; what actions are being taken that may affect their living arrangements; and the availability of services, caregivers, medication, and other changes critical to their personal planning and preparedness that may directly impact their daily life.”
This statement continues on:” Government entities must provide communication that is equally effective to all at all times. This includes ensuring that all televised public announcements are live-captioned and provided by qualified sign language interpreters. Websites and other digital and electronic information must be accessible to people with vision, hearing, learning, and dexterity disabilities, and to individuals who do not read print because of their disability.”
There is much more information on the concerns about COVID 19 and the disabled on line. Below there are listed a small sampling of available websites for additional information.
Watching and listening to the news at this time is not what one would call warm and fuzzy. By and large, newscasters, as they should be, are consumed with information pertaining to Covid-19.
We are continuously being informed that for further information we should consult this website or that website. I have not heard anything that tells me Covid-19 discriminates. To the best of my knowledge, this pandemic makes no distinction whether a person has a disability or not, it strikes universally. How much of this information on the web is accessible and how many people even know what web accessibility is all about?
During this global crisis the information pertaining to this situation must be available to all. The information should be timely, accurate and accessible. Technology is of critical importance today and particularly the internet. What better way to get your message out to the world’s diverse population than by using the internet?
As detailed on the EPA website: “Section 508 of the Rehabilitation Act (29 U.S.C. § 794d), as amended by the Workforce Investment Act of 1998 (P.L. 105-220) requires federal agencies to develop, procure, maintain and use information and communications technology (ICT) that is accessible to people with disabilities – regardless of whether or not they work for the federal government. The US Access Board established the Section 508 standards that implement the law and provides the requirements for accessibility.” The important concept behind this rule is to make technologies such as online training and informational web sites available to everyone.
There are a number of people who believe there is no other invention that has had a greater effect on the world than that of the internet. It may be considered a greater innovation than Gutenberg’s printing press back in the 1400’s.
One of my favorite websites, WebAim, states: “The Web Offers Unprecedented Opportunities, the internet is one of the best things that ever happened to people with disabilities.”
Long before the internet, the Sunday newspaper was just printed words on paper. How would people who are blind be able to read this? They couldn’t. There were Audiotapes or Braille versions, but they were expensive and the New York Times was too bulky too handle. They had to rely on other people to read the paper to them. This method worked, but made people who were blind dependent on others.
Today, most newspapers can be found on line and the sites have been written in a format that has the ability to be read by someone who has visual difficulties by using a screen reader software program. These programs are a far cry from the massive print versions or waiting for audio tapes. Now the user can simply use a web browser and listen to the screen reader with no time delay.
People struggling with mobility, unable to pick up a paper or turn pages can now read the paper, with the use of adaptive technologies. Once again, it is a matter of browsing the internet.
Laws and standards
In 1973 the United States adopted the Rehabilitation Act (Section 504 and Section 508) as well as the 1990 Americans with Disabilities Act concern themselves with accessible websites.
Section 504 was meant to ensure that the people with disabilities living in the U.S. would not be discriminated against because of their disability.
Section 508 requires that the federal government procure, create, use and maintain ICT that is accessible to people with disabilities, regardless of whether or not they work for the federal government.
There have also been many nations that have passed international laws addressing accessibility. Additionally, the U.N. General Assembly has designated the Department of Global Communications as the focal point for web accessibility in the United Nations. This site is part of DGC’s effort to fulfil its mandate and promote web accessibility in the UN system.
According to the U.S. Justice Dept. “More than 50 million Americans – 18% of our population – have disabilities, and each is a potential customer. People with disabilities are living more independently and participating more actively in their communities. They and their families want to patronize businesses that welcome customers with disabilities. In addition, approximately 71.5 million baby boomers will be over age 65 by the year 2030 and will be demanding products, services, and environments that meet their age-related physical needs. Studies show that once people with disabilities find a business where they can shop or get services in an accessible manner they become repeat customers.”
So despite the great potential the web offers for people with disabilities, because of lack of accessibility, this potential is still today unrealized.
For website designers, focusing on the layout, content and optimization of the site is critical, but if you truly wish to maximize the number of visitors to the site it is just as critical for the designer to put themselves in the shoes of someone with a disability and ask themselves if they could access this information.
WebAim has placed the vast variety of disabilities into 5 general categories.
Visual: Blindness, low vision, color-blindness.
Hearing: Deafness and hard-of-hearing.
Motor: Inability to use a mouse, slow response time, limited fine motor control.
Cognitive: Learning disabilities, distractibility, inability to remember or focus on large amounts of information.
As WebAim points out: “Each of the major categories of disabilities requires certain types of adaptations in the design of web content. Most of the time, these adaptations benefit nearly everyone, not just people with disabilities.
There are international guidelines set up to assist with creating accessible websites (The Web Content Accessibility Guidelines (WCAG)). They were developed by the Worldwide Web Consortium (W3C). see links below for more information:
For web designers, here are just a few observations and recommendations I wish to bring to your attention:
For many seniors, they have had little or no experience with not only the web, but technologies. Web designers and IT people know or have learned lots of exciting tricks and gimmicks to use. For seniors this is new and in many cases scary; keep it simple if you want to get information out. Functionality and simplicity is the name of the game. Is your site understandable to everyone?
Not everyone loves or uses Google. Remember to check on how your site appears on multiple search engines and be sure all your work shows up correctly.
Technologies today go far beyond an old desktop computer. Cell phones tablets and an assortment of other devices are now capable of connecting. Be sure your site will adjust to this variety of screen sizes.
As well as multiple devices there are also multiple social media that can be linked together. Although most social media services try their best to be compliant, there are gaps. Care should be used to avoid having important information or the essence of your message to be lost.
Finally, for designers, there are three very important rules:
And if you think you have it right—Test the site again! (there are plenty of testing tools on the internet)
Bottom-line, accessibility is not only the law, IT’S THE RIGHT THING TO DO.
I can’t help but think that the majority people are consumed with the overwhelming flow of information facing us every day concerning the coronavirus. I get up each morning and the first thing I do is check the number of new cases and hope the number of deaths hasn’t increased. Most of us also have been listening to the stories of the medical community fighting this virus with a shortage of supplies.
I’m sure you all have family members or close friends who are first responders, in the medical field, a postal worker, or employed in another field like a grocery store employee who is actively involved in keeping us safe and supplied with the necessities to keep us going until this pandemic has passed.
It is important to remember that many have families, so not only do they put themselves in harm’s way but in many cases their families, too. In some cases, their spouses and children are being abandoned for extended periods of time, while they put themselves in jeopardy.
We should all take some time to thank all of those who are going over and above for us during this difficult time. Here are just a few suggestions you can use to show your gratitude:
Maintain social distancing!!
Don’t use unnecessary masks and protective equipment. Save and donate that equipment for the people trying to save lives. (Stay home instead)
Send a simple thank you note, either to someone you personally know, or perhaps an entire staff at a local hospital, ems, law enforcement agency, your local pharmacist, fire departments, grocery store employees, truck drivers and farmers. Don’t forget your local trash collectors, and I’m sure there are more.
Leave a thank you note for the mailman.
Check on the families of relatives of families or friends. Can you send them anything?
Support local restaurants by ordering take out. (Don’t forget to tip)
Support grocery stores that allow for ordering over the internet and pickup. (don’t forget to tip)
No doubt many of you can come up with additional ways to let these people know you appreciate all they are doing.
Finally, below are listed a few websites with some other possibilities.
Remember they need our support as much as we need them.
The Covid-19 virus has definitely forced everyone into what may best be described as a brave new world. As I begin this strange new journey, I realize that I’m not alone. With that thought in mind, I decided to write this blog on tips I have found and my approach to working from home.
I should state that I suspect, like the majority of people thrown into this situation, home offices from the get-go can be a challenge. I’m no expert in this field but necessity is the mother of invention. The tips I have found and what seems to be working for me may help others.
It was somewhat of a surprise to find so many websites and blogs out there giving advice on working from a home office. A few of these sites have been included in this article, but again there are only a few listed but there are many more and a variety of tips and suggestions are included.
1. Choose a dedicated work space. Despite what your spouse may think, the garage may not be the best place for your home office. The space you select should be comfortable, of course, with internet access and a space where you are able to spread your work out as needed. It should be a space where you can work undisturbed but this could be a relative term if you have a spouse and family.
Choose a comfortable chair, or maybe get rid of the chair all together. Try to create a soothing environment, but remember this is a space set aside specifically for work.
Pretend you are going into the office. (because you are)
This tip has been found on many websites and for me it seemed to be the most logical. I get up the same time as always and start my day the same as usual. It seems reasonable to believe that to get a good routine working from home takes time planning and practice. Erik Devaney suggests: “The mental association you make between work and an office can make you more productive, and there’s no reason that feeling should be lost when telecommuting”.
When working from home, do all the things you’d do to prepare for an office role: Set your alarm, make (or go get) coffee, and wear nice clothes.
Plan out what you’ll be working on ahead of time.
It has been found that it is help to take the last 5 or 10 minutes of your working time to prepare a list or schedule of what you hope to work on the next day. Setting goals for the next day will help keep you organized. You may need to share expectations with anyone who will be home with you.
Get started early, get showered and dressed as if you’re going to the office. (don’t forget breakfast)
Using your former routine will help you to create good, productive habits at your new home office.
Make it harder for you to mess around on social media. Remove any desktop icons you may have for social media. Remember, just like working in a business office there needs to be a certain amount of discipline.
Use laundry as a work timer.
In his blog, Erik Devaney suggests: “Doing your laundry is a built-in timer for your home. So, use the time to start and finish something from your to-do list before changing the load. Committing to one assignment during the wash cycle and another during the dry cycle can train you to work smarter on tasks that you might technically have all day to tinker with.”
Match your music to the task at hand.
This may be a matter of taste, but for me “hair bands” and “head banger music” doesn’t work. Try to keep it relaxing and enjoyable. I tend to work best with music, but be careful not to lose yourself in it.Keep the kitchen stocked with healthy snacks and meals. For me this is a no-brainier. Hot Dogs, Chunky Bars, and of course Jelly Beans are a must. Now this is my choice, but I doubt my spouse or many others will be going along with these selections. Schedule workouts. Although with the onset of Covid-19 and the rules for sheltering in place, there is no reason you can’t still work at home or go for a walk. Just keeping in mind a 6 foot separation. A little fresh air and exercise is good not only for the body but the mind as well.
Technology. For many who are working from home, they are now forced to deal with IT, that weird world of computer technologies. Remember to be kind to your Tech specialist, at this point they have their hands full and you and the tech need to have tolerance for each other. You may have to learn brand new terminology.
Be realistic If your children are constantly demanding your attention and crayons, coloring books or an IPad isn’t keeping them busy while you work, remember you are the main attraction for your little ones.
In today’s world, it is easy to become sidetracked during work hours. Your phone, emails, text messages and social media or even a sudden idea that pops in to your head, just to name a few. We are all bombarded with distractions. Give it a rest. (Working at home with children) Allison Martin in her article writes: ”Are the kids driving you up the wall with constant interruptions because they desperately seek your attention? Rid yourself of any internal guilt and take a break! Take them on a bike ride, have a fitness competition, watch a movie, bake cookies, take a walk, or simply play catch. Regardless of the activity you choose, they will be grateful and stay out of your way when work resumes (fingers crossed).”
Be Flexible. Make the most of your time by using it as a window of opportunity to tie up any loose ends or get a head start on forthcoming projects.
Pat yourself on the back. Balancing children and a full workload is beyond difficult, but it can be done. According to Allison Martin: “Regardless of how you wind down, make time to pamper yourself on occasion to avoid burning out and crashing into a mental brick wall from work overload.” Rid yourself of internal guilt and take a break.
Unsolicited help. On a personal note, although our pets can be pests at times, they have the ability to sense when we are stressed and tense. It
may be annoying but they can be a stress reliever and soothing.
Don’t be afraid to take a little time with them. They need you as much as you need them.
I am not claiming this article is the answer to all your home office feelings of being overwhelmed or anxious. There are a number of sites on the web with tips on adjusting to a home office. Please keep in mind, these are unique times and you may have to modify these tips accordingly, but they can be helpful.
I was visiting Cape Cod in South Dennis, Massachusetts where I came across a nice park called The Johnny Kelly Recreational Area named for a man who would run marathons well into his early eighties. Included in this park, was a Braille Trail. The trail at first was built for fitness and then another feature was added. It could be used by people who are blind or seeing impaired. What makes it unique is that there is a metal wire covered with plastic along the entire length of the trail. The ground is very flat with very fine gravel. When a post is comes up, (as they frequently do to hold up the taut wire) a piece of tape is placed on the wire to warn the user to pick up his/her hand to get over the post. When there is a sign with Braille on it, a circular piece of Styrofoam is taped to the wire. It lets the user know that there is a sign just to the right of it. In Braille the signs say a number of things like “Smell the flowers planted just to the right of you and down” or “if you listen carefully you can hear this or that bird from here” or even “feel the roughness of the bark of the oak tree planted just to the left of you.” When I walked around the trail I closed my eyes and followed it. The first time was slow, but after that I was able to follow it faster and faster.
What normally happens with people who are blind is that they are forced to adapt to the environment around them and with this, the environment has been adapted for them. One could be alone with their thoughts in the woods by themselves. How very peaceful. I had such a powerful experience in the woods and I think that many can benefit from this. Nature can be so therapeutic and I think everyone should be able to enjoy it.
Now, up near Paul Smith’s College in the Long Lake area there is a totally accessible park named the John Dillon Park managed by Paul Smith’s College. It was the first fully accessible park in the entire United States. International Paper retired chairman, CEO, and Paul Smith College alumnus John Dillon wanted to make the Adirondacks accessible to everyone. The park has nine lean-tos that are fully accessible and they blend in with the natural environment. There is a mile-and-a-half trail to Handsome Pond, and at every site there are fully accessible outhouses with composting toilets. They have an electric pontoon boat and anyone can bring their own canoe or kayak.
For the grand opening of the park a man who is blind was able to enjoy the trails. He loved it so much, that he brought his friends and family back to enjoy it. He used his cane and was perfectly able to stay on the trail because when he didn’t feel the fine gravel under his feet, he knew he had strayed from the path.
The park is 4 miles north on Route 30 from the bridge in the village of Long Lake, on the right hand side of the road. If you want to learn more about the campground you may visit their website at http://www.paulsmiths.edu/johndillonpark/. The address is 2150 Tupper Rd. Long Lake, NY 12847 and the number is (518) 524-6226. If you like nature, you will love this place.
I was encouraged to see the Braille Trail in Massachusetts and was happy to hear that there is a fully accessible park within driving distance of where we are located. Everyone should enjoy the beauty and wonders of Mother Nature!
Why Can’t My Kangaroo Fly with Me? Sorting through the Confusion about Support Animals-(Part 3)
By: Chas Barrie and Peter Welch
Service Animals: (Part III of III)
In our first two postings we reviewed the ADA requirements regarding service dogs. We also discussed the different types of support animals and gave a general overview of the types of tasks these animals perform and the limitation of each type. In his final segment we will try to explain the current problems with misrepresentation of service animals, identifying legitimate service dogs and finally service dog etiquette.
Misrepresenting Service Animals:
People bringing their animals into a business today is not an uncommon sight. For most pet owners, their pet becomes a member of the family and provides years of companionship. However, as understandable as this may be, many have begun to take this love for their pets too far. As a result “service dog fraud” has become an issue of concern and does a great disservice to all those who truly depend on these animals for their daily independence and in some cases health concerns. Therefore, falsely claiming to be disabled for selfish needs diminishes the effectiveness provided by federal protection under the ADA for public accommodations. It creates skepticism among the general public and business owners about the legitimacy of any animal entering a business.
As discussed previously, the regulations were created in such a way that a true service animal and handler are not required to show proof of disability and documentation of the service animal.
The results of this seemingly harmless faking of a disability simply to gain access for your fraud dog to a business that typically restricts animals has increased skepticism among business owners, their staff and the general public. Subsequently, an attitude of distrust has developed among many business owners and the public questioning the legitimacy of service dog and their handlers. Access challenges, especially if not settled quickly; according to the web site Please Don’t Pet Me: “can be the beginning of very negative and psychologically tolling experiences, for service dog teams.” Unresolved challenges result in undue stress for the service dog and handler.
The end result of this has increased doubt brought about from fraud dogs and their owners. Legitimate service dogs and owners face increasing discrimination, in forms beyond basic access challenges. Negative experiences with misrepresented service dogs and owners are likely to result in business owners and employees (again as reported on the by Please Don’t Pet Me): “they are likely to hold legitimate service dog teams to the low standard that has been set by their previous experience with pets, who have been misrepresented as service dogs.” Some resulting discrimination could appear as, i.e., isolating service dog teams, seating them apart from other patrons of a restaurant or perhaps providing less service to the handler than given to other guests, or treating service dogs and owners with a lack of trust by assigning an employee to follow the service animal team throughout a store looking for anything that could justify asking them to leave.
Identifying a Legitimate Service Dog Team:
Every pet lover in the world who has housebroken their dog and has taught it to sit believes his/her dog is well behaved. Unfortunately, owners confuse dogs who have gone through good citizen training and been certified as therapy dogs as qualifying as a service dog. Often, a person who has a pet for which a doctor has written a letter or prescription for emotional support, confuses those animals’ rights as those of a service dog. Compounding the problems, anyone can buy a service animal’s vest on-line. Finally, just to add one more bit of confusion to this already complex topic, there are now businesses that allow pets in their establishments.
This has become the subject of bewilderment for many business owners. On one hand they want to do what’s right but on the other hand they worry about alienating customers and the possibility of property damage.
Though the suggestions here a not foolproof, they can be used as a guide to determine the difference between a legitimate service dog team and a pet lover with a fraud dog.
Pet dog behavior:
It is important to remember that the ADA does not require an identification vest.
There is nothing wrong with companion dogs, but service dogs have had hundreds of hours of socialization. Additionally, they received many hours of training in different environments and have been taught obedience for each.
A dog that demonstrates poor basic obedience skills and ignores owner’s commands to undesirable behaviors is generally a good giveaway of misrepresentation.
While it is possible for a service dog to have an off day, the difference is the handler of a service dog will address the situation promptly and effectively or remove the dog from the situation. The owner of a fraud dog is likely to remain with an out of control dog.
Fraud dog owners, when challenged typically cannot properly respond:
The companion pet owners most often feel they are prepared to defend reasons for having their pet accompany them, but will not be well versed in the ADA regulations meant to protect people with disabilities and the service dog they depend on. A pet owner who is well versed in accessibility laws would not risk being caught, as many states have laws against misrepresentation of service animals.
Service dog etiquette:
Unlike service dog handlers, pet owners are generally unaware of things they should and should not do regarding their dogs and the consideration of others. It is unlikely for a service dog team to exhibit the following behaviors:
· Lack of consideration for others around them. Allowing their dogs to roam around seeking attention, blocking aisles or in general getting in the way.
· Lack of consideration of their surroundings. Allowing their animal to freely explore products on store shelves, sniffing and licking merchandise or other customers.
· Lack of control in a restaurant or food service business. Allowing dog to sit in booth or on chairs in the restaurant, feeding the dog table scraps or beg from other customers.
· Lack of consideration for the public facility and staff. Failure to clean up after or notifying staff that the dog has had an accident or become ill in a public place.
General public etiquette:
Many people know you should not pet a service animal, but fewer people realize that a service dog should not be distracted in any way.
So what do we mean by distracting?
· NO petting
· NO talking to
· NO saying his/her name
· NO eye contact
· NO action in an attempt to get the dog’s attention
Why? Simply put, these animals are always working, they have a job and that is to keep their handler safe. Any distraction from their primary duties risks causing a potential medical crisis for the person they are assigned to protect. That handler may not have a visible disability, but rather a host of invisible disabilities that could be life threatening. So, as a rule of thumb, if you see a service animal team, remember if you distract the dog and the owner is harmed, it is your fault.
This is a very complex issue, and for further information visit:
In recent months it seems one cannot turn on a news program or pick up a newspaper without hearing or reading about someone who has taken their own life as a result of suicide. There seems to be a kind of epidemic spreading. It is not limited to just the uneducated, the poor, teenagers or the influence of social media.
The list of famous, successful people who have committed suicide is a long one: Alan Turing, mathematician and computer scientist, James Forrestal former secretary of the Navy, Junior Seau 10 time All-Pro football player, Kurt Cobain singer-songwriter, Lembit Oll chess grandmaster from Estonia, Meriwther Lewia an American explorer, Samuel J. F. Thayer American architect, Vincent van Gogh post-impressionist painter, George Eastman inventor of rolled film and founder of Eastman Kodak Company and many, many others. Samuel Austin Kendall, spent 14 years in the House representing Pennsylvania. He lost a re-election bid and shot himself in the House Office Building just before his successor was sworn in. All of these people suffered from some kind of depression or emotional disorder and committed suicide.
Throughout my life, I have lived with the feeling that there has been this storm cloud following me, or I was continuously walking in a rain storm. For all those years I have tried to find a reason why but to no avail.
Family: While searching for answers I have felt it was my parents’ fault, dressing me in out of date hand me down clothing which didn’t exactly fit right, or with their busy lives didn’t give me enough attention. Was I beaten as child? Did I have poor toilet training? Looking back in all honesty I really can’t say that. We were far from the richest family, but my parents were loving people. They were not June and Ward Cleaver, they were more like Archie and Edith Bunker. They were hardworking people who did the best they could with what they had. If there was a problem with them the hardworking part might have something to do with it, but they spent as much time as they could, not only with me but also with my siblings.
Were there other family members with the same condition? I’m not really sure if I can say that. Like most families, there was the odd duck here and there, although some branches of my family tree may have been weighed down with more than its share of odd ducks.
Walking through life followed by a storm cloud became a daily state for me as far back as I can remember. One episode I clearly recall is a conference my parents had with my teacher at school. I was labeled a dreamer, an underachiever, a bit of a discipline problem and possibly had a learning disorder. As a result, I was packed up and sent to a Catholic school. I have to confess that this didn’t really force me to pay closer attention in school; I had average or slightly less than average grades. I did just enough to get by, with no idea of what I wanted to do after graduation.
School: I should take a step back at this point and explain that I was placed in a Catholic school, but I’m not Catholic. I should say that being different may not be a bad thing; it can make a person more interesting. However, being well established as a little strange and then being a non-Catholic in a Catholic school is a recipe for feelings of isolation. To further my isolation, I was six feet tall at the start of ninth grade, very skinny, really never grew into my ears and did not have the right kind of hair for the time period. So here I am a non-Catholic, head and shoulders above everyone else, being so skinny I looked like a feature picture from Mission Magazine, with ears that looked like both car doors were open, dressed in clothing that was in style ten years ago and didn’t fit quite right. This combination just added to my feeling like a “Freak”.
College was never encouraged for me in high school, but as I remember, it was considered a waste of time for me to apply. I actually thought I would like to be a history teacher or study art history. My dad grew up during the depression, and was a blue collar worker all his life. He did not understand why anyone would waste time on college, so I was told to learn a trade. I did manage to be accepted at a local two year college for accounting but after my first year I realized accounting was not for me and dropped out.
I didn’t know it at the time but I was self-medicating, drinking way too much and totaled a car. I should have been seriously injured but wasn’t. I was a young adult and didn’t know it then but I was on a down slide. Then I met my wife.
Romance: Romance was equally challenging for me, not being comfortable in my own skin. It seemed young men and women had no difficulties with dating. Somehow I did manage to acquire a girlfriend, who I cared very much for, but it didn’t work out.
I had a few other short term relationships but once again nothing that seemed to be permanent Finally, I met a women who at first I really was uncomfortable with. We met in December were engaged in April and married in October. We are still together, have three children and through my darkest times she has become my rock. Looking back I think I first married because everyone I knew was marrying, it was expected, the next state of my life. I have found numerous creative ways to mess up my life and she has always been there to put me back on track and I still to this day don’t always understand why, but I am very grateful she is there.
Careers: I bounced around a lot from job to job; my average life expectancy at a job was 3 years at the most. I have had a multitude of different career experiences but none seemed to work out. I guess I never knew what I wanted to be when I grew up and truth be told I still don’t. What is interesting is that despite all my different careers, I always seemed to find myself in a position of supervision or management.
Working in management for most of my working life was not something I sought out. I could never understand when I was so out of control inside how I was able to keep things running on the outside.
Also at this point I had become so insecure, I didn’t really want to deal with other people’s problems or have to encourage others. But I did, sometimes I would be so nervous for example if I had to terminate someone. As I remember I would shake after the task was done.
The First Crisis: I didn’t know it at the time, but I was working in management, in a field I did not realize I hated; I was married with two small children a third on the way and had just bought a house. I was twenty eight years old and my first storm cloud hit me. I had no interest in anything, never wanted to get out of bed, wouldn’t do anything around the house, I had no interest in doing anything with my children, I was miserable to live with and blamed the world for everything and lived in a constant state of anger which showed itself at home
I am not going to explain how I had planned to do myself in; I’ll keep my plan to myself as I don’t want to give anyone ideas. My wife knew I was having difficulties, but unbeknownst to her and I believe she is just finding out as she reads this, it was the birth of my third child that stopped me in my tracks. I was all set, I had a plan, but I just couldn’t leave her and my new child.
Help: I became aware that I was falling into a deep black pit with no bottom and no way out and, with the insistence of my wife, I began to seek help and started seeing a counselor, I started out with two times a week visits. They seemed to be helping although there were so many thing running through my head, sorting out where the problems were or what caused them became murky for me after a while and I was saying “oh yes” to anything that was suggested as an issue for me.
The Second Crisis: This one came about around a year and a half later. I had become very frustrated with my job, things were not going right at home, there were financial issues and it seemed like I was working continuously and get nowhere at rocket speed. Friendships were very limited. My own family (father, mother and siblings) seemed to be aliens and understood nothing about me. I felt very alone and isolated with no light at the end of the tunnel.
Once again I had a plan to do myself in, I just couldn’t take it anymore, and nothing was going right. I was close to getting off work for the day and had planned on ending the pain once my shift was over. Out of the blue my middle child called me, and told me I was missed and asked me to come home. I melted.
Back for Help: Now I went back for additional help, but this time I was put into a group. I can’t honestly say the group did any more for me than individual psychotherapy, but there was a kind of awakening. I realized that no matter how I bad I felt, there were many more out there with bigger problems.
Working My Way Back: It has been a long difficult road back and I continue to experiment with how I handle life, but I have come to realize a number of things about myself, depression and the wrong beliefs I had, as does much of the world:
Smoke and Mirrors: I was certain that because I was creative with a good imagine I had everyone fooled. I believe no one realized how much trouble I was in. WRONG!! The only person that was fooled was me. The problem was no one who knew me dared say anything out of fear of my reaction. The exception was my wife, but again she had to walk on eggshells at times when approaching the subject. It turns out I was not only hurting myself but those closest to me. I became so absorbed with the illusion and myself, I never saw the pain I was putting others through.
Medications: I was very resistant to psychotropic medications at the onset of my depression; it was many wasted years before I’d agree to take any. Once I finally went along with using them I made the same mistake many people make; I was feeling better so I must be cured and therefore I don’t need them anymore. WRONG!! The feeling better is directly a result of the medications, I failed to realize that and that is a mistake I’ll not make again. If you stop the medications you can fall deeper into the bottomless hole.
Male Ego: Like most men I was raised that males should strong, with no emotion or at least they should never show or, heaven forbid, talk about them. WRONG!! What destructive foolishness. I now believe because of this thinking depression in males may be harder to deal with, and actually because of the communications breakdowns may very well cause the depression to be more intense. As a man you just don’t talk about such things.
The Unspoken Illness: Perhaps because of the unpredictability of the actions of people suffering from depression we hide it. Too many people believe if we ignore it will go away, or he/she needs to grow up and get tougher or you need a thicker skin, or they are just looking for attention. WRONG!! The person with depression is in very real pain. We offer sympathy for people with heart conditions, or lung disorders or a stomach problem, why can’t we see the human brain can malfunction just like the rest of our body. We need to take depression seriously, have serious conversations about depression and hear the cries for help. We need to recognize it as a disability and ailment just like cancer and realize no one is immune.
What Works For Me: I have been told writing this article may be therapeutic for me, I’m here to tell you for me it is not, just too many demons under my bed that I have no interest in revisiting. There is very much I have held back, but I want everyone to know I live with depression every day. It’s an ongoing challenge that will never go away. I take medication. It does not stop it, but helps me to deal with the illness. I am not cured, but I have gotten to the point where, when morning comes, I still want to pull the covers over my head and hide there all day, but I rely on my knowledge of the illness to keep me going and I openly talk about it.
Most day I still feel like the odd duck, very much left of center. I’m still not comfortable with my height. I have learned to adapt to those feelings of being different, sometimes even take pride in it or embrace them. It has been said in every career I have had that I’m supposed to be very talented and creative; I never believe it, I always think there is an ulterior motive and have become a master at sabotaging myself in everything I do or have done.
I found I use humor to overcome my discomforts; I have become an expert at self-deprecation. I shouldn’t admit this it is partly a defense mechanism against my own mistakes I make and negative comments directed to me. It’s like disarming you enemies.
Over time I have come to the conclusion that, for me, depression is more of a chemical problem. The dark clouds are still there and may never go away and some circumstances can exacerbate this preexisting condition but meds are my umbrella from the rain cloud over me. I have come believe those dark clouds are what make me who I am. They are part of me and make me the unique individual I am.
The key for my survival are those little places of “ZEN”, where I find time slows down or distorts, and where I can clear my mind. Those places are where there is no outside world and I try to relish those moments and try to keep them in my head as long as possible.
Suicide and depression appears to be at epidemic proportions. What I hope readers take away from this article is to realize how important it is to change our views on depression and suicide. This article is about me, but it not about me, it’s about depressions and the feelings of loneliness, isolation and uselessness that accompany depression. Change cannot happen until people are willing to listen and depression is brought out into the light.
I did somehow manage to go back to college with a great deal of support from my wife, in fact I received a Master’s Degree. So much for a learning disability!
One final note for all of you marching to a different drummer: I no longer feel like the world is dressed in plaid and I’m wearing polka dots. Everyone is still wearing plaid, but I’m dressed in pin stripes. I’m not marching to a different drummer, it’s a whole different band and I’m learning to be proud of it.
This post is dedicated to my wife for her tireless encouragement; I still don’t know what you see, but the world needs more of you.
24 Hour Suicide Hotline in the U.S.
National Suicide Prevention Lifeline 1-800-273-TALK (8255)
For Additional information please visit the following: (General Information)
I took a class with Cheryl Sonstein, an occupational therapist, of the Wellness Center of Glens Falls Hospital. She came to the SAIL Center a while ago to show us how to stay fit with chair exercises. She said, “Staying fit is important for good health and well-being. It doesn’t really take much effort to remain fit. In fact, you don’t even have to get out of your chair!”
Chair exercises are slow movements, such as rolling your shoulders or stretching your hands above your head. They might sound simple, but don’t underestimate their physical and mental benefits. Some of the benefits are improved vitality, range of motion, pain relief, and mind improvement. This is especially true among those who are older. Please remember to consult your physician before starting any exercise program and make sure your doctor gives the OK on each exercise. Sonstein said that some, for example, are not good for people with problems or hip replacements. Below are some of the chair exercises I learned how to do. You can do them in the comfort of your living room.
1. Start by pulling up a chair, sitting down, and taking 3 deep breaths. Now, with a bent elbow, lift one hand over your head; hold for 10 seconds. Repeat with the opposite hand.
2. Relax your shoulders. With arms stretched straight out, move arms in circles – 10 times forwards, then 10 times backward.
3. Make sure your shoulders are still relaxed. Place your hands on your shoulders and roll them forward 10 times, then backwards 10 times.
4. Keeping your shoulders relaxed, and your hands on your shoulders, touch your elbows together 10 times.
5. Place both hands above your head, lean to the right and hold for 10 seconds. Then lean to the left and hold for 10 seconds. You can do the reps more than once. Gradually increase them up to 10, as your body feels more comfortable.
6. Now for the lower body. Move your hand down your leg toward your foot, and back up again – as if putting on socks. Repeat 10 times. Switch to opposite leg.
7. Place your hands on your thighs, keep your back straight and lean forward and back 10 times.
8. Stamp those feet. With your feet above the floor, wiggle those toes and don’t forget both feet.
9. Now let’s exercise those feet and leg muscles. Place your feet flat on the floor. Then point your toes up toward the ceiling. Repeat 10 times. Now lift up your knees 1 at a time. Repeat 10 times. Repeat with the opposite foot.
10. Don’t stop at your knee, touch hand to opposite toe. Hold for 10 seconds. Repeat with opposite hand. You may increase these repetitions up to 10 times as well.
11. Wiggle your fingers, with arms stretched out straight, as if playing the piano. Also, use your hands to trace the letters of the alphabet in the air. Silently scream! Open your mouth wide, as if to yell, but don’t make any sound. Try saying the vowels out loud – AEIOU.
12. Cool down by taking 3 deep breaths.
Hopefully by reading this you can become more motivated to get moving and get fit. You don’t need a fancy gym membership or even an exercise video. All you need is will power and a chair. Good Luck!