Memory Care Facilities in Pennsylvania (Resources)

Have you suddenly found out that a loved one has been diagnosed with Alzheimer’s? Visit this series of guides meant to cover the common initial questions people have about Alzheimer’s.

What is Memory Care? and find options near me.

The types of memory care in Pennsylvania and the costs.

What you should know about Alzheimer’s disease.

What you should know about dementia.


Taking Care of Yourself is Important, As well.

Caregiver resource center.

A caregiver’s guide to coping with stress and burnout.

Connoquenessing Creek, PA

What Advice Would You Give Your Past Self?

Knowing what you know now, what advice would you give your past self?

Answer this question by either journaling it out or writing your past self a letter.

Knowing what you know now, what advice would you give your past self?

Advice to myself

• Don’t stress over the small stuff.

• Don’t worry about what others think about you.

• Some things tend to work themselves out.

MINDFULNESS 5, 4, 3, 2, 1 GROUNDING TECHNIQUE

This is a popular grounding technique, and it is for everyone.

This technique engages all 5 senses, which reminds you of the present moment, and builds awareness. This is a calming technique that can help you get through tough or stressful situations. Taking a deep belly breath at the beginning and end of this activity can feel calming and will help prepare you for the next thing that occurs. As you do this activity, saying the things that you sense out loud will reinforce your present state of being and awareness because you are hearing in your own voice what your brain is telling you and what your body is actually experiencing.

Take a deep belly breath to begin.

5 – LOOK: Look around for 5 things that you can see and say them out loud.

Example: “I see a dog, a chair, a lamp, a window, and a cup.”

4 – FEEL: Pay attention to your body and think of 4 things that you can feel. Say them out loud.

Example: “I feel the dog, the cushion that I’m sitting on, the sun coming in through the window on my skin, and the carpet beneath my feet.”

3 – LISTEN: Listen for 3 sounds and say them out loud.

Example: “I hear the dog snoring, the air conditioner running, and the birds outside singing.”

2 – SMELL: Say 2 things that you can smell. If you can’t smell anything from where you are, you may move to go smell something or say your favorite scent.

Example: “I smell the candle burning and the fabric softener on the chair throw.”

1 – TASTE: Say 1 thing that you can taste. If you can’t taste anything, then you can say your favorite thing to taste.

Example: “I taste the toothpaste mint from when I brushed my teeth.”

Take another deep belly breath to end and notice how you feel.

Download this technique below to store on your device or to print it out and share!

Great Falls Park, McLean, Virginia

The Benefits of Keeping a Journal and Journal Prompts

Choosing a Journal

When choosing what to write in, consider all of your options and what best suits your needs. A journal can be a spiral-bound notebook, which is an easy to find and cheap option. Combination code or lock and key journals can provide privacy and are usually well-made. A journal can be kept electronically in a secure computer. It is convenient to access and saves your hand from becoming cramped in writing position.

Benefits

  • Relaxing and stress relieving.
  • A coping tool.
  • A way to vent or express emotions and thoughts.
  • Makes your thoughts more apprehensible.
  • Improve and train your writing.
  • Sharpens skills.
  • Set and achieve goals.
  • A way to become more organized.
  • Develop improved understanding of yourself and situations occurring in your life.
  • Allows for creativity.
  • Provides you with a way to reflect and consider new ideas.
  • Record new ideas on-the-go.
  • Allows self-reflection.
  • A place to keep memories.
  • Boosts memory.
  • Provides you with a record of events, thoughts, feelings, and behaviors. You can use this record to track patterns over time, which can lead to problem solving.
  • Can help you feel a sense of accomplishment.
  • You will learn new things.
  • Can provide you motivation and inspiration.
  • And many, many MORE!

Instructions

Use your journal however you’d like! Decorate it and add pictures. Slip a photo of a favorite memory, person or pet inside. Write in different colors or use black ink. When you start a new journal entry, include the date, so that you have that information if you ever need it. Write about your day freely or choose a prompt. It might take you a little time to get used to writing, you might encounter writer’s block, and you may struggle to find what time to write. Don’t stress, it’s okay! Writing should become easier overtime and this isn’t meant to be stressful, it is meant to be therapeutic and enjoyable! Aim to write everyday because it will help develop a habit and really reap those benefits. If you end up writing most days of the week, that is still good, just keep in mind that you might get out of habit of keeping your journal if you don’t write frequent enough.

Download the journal prompts below.

Vision Board

Materials: Poster board or large paper; magazines; newspapers; printed out images from online; quotes; scissors; glue; pen; pencils; markers; stickers; glitter; tiny, lightweight objects (travel ticket; concert ticket; key chain; charm…).

Instructions: Ponder and visualize a long-term goal (a few months or years ahead). What does it look like? What are the details of your vision? Where will you be, what will you be doing and who will you be doing it with? Using your materials, cut out, print, draw, paste anything that could be a part of your board. Add quotes, mantras or positive affirmations to remind you of your long-term goal, and to motivate and inspire you. An extra element to consider is a letter-sized envelope. It can hold: tiny, meaningful items; a sticky note with a short-term goal (that can be accomplished in one day); sticky notes with something positive going on in your life; sticky notes with a memory that will make you smile. Glue the envelope to the side or bottom of your board. Everyday (or as frequently as you’d like), pull one thing out of the envelope. It adds a little extra fun and interaction. Do a “rough draft” of your board before gluing things to it, just to make sure that you are satisfied with the layout. Glue on the cutouts, pictures and objects. Let the board dry. Lastly, on the back of the board, add “reminders” (important things to remember). The reminders should be uplifting.

Vision Boards are fun and easy to make. They remind you of what you are working towards, your long-term goals, dreams, and aspirations. This motivational collage project is something that a child, adolescent or adult can create. Check out my Vision Board and reminders.

Feelings Wheel

A little bit about how the Feelings Wheel works

I think of the graph as an umbrella. The emotions on the edge of the circle are related to the “main” emotions (or the emotions that we most commonly identify), which are in the very center. For example, when we feel confident and successful, we feel proud, and we feel happy.

If someone is struggling to pinpoint or identify what they are feeling, just seeing all of the emotions in front of them might be helpful.

This graph is good for teaching kids about other emotions, not just the “main” ones. So, when they feel happy about receiving a good grade at school, proud, confident and successful can be introduced to them.

To download this worksheet, see below.

Sleep Tracking

Whether your issues are with falling asleep, staying asleep or quality of sleep, you could look into some ways to keep track of it. Tracking sleep is similar to keeping a journal, it will aid with problem solving and identifying patterns around bedtime or daily routine. When considering your daytime routine and activities, examine aspects like stressors, caffeine consumption, when you exercise, work related details, etc. It can be extremely frustrating when identifying what negatively impacts our sleep, coming up with a solution to the problem and figuring out how to get our bodies to respond to our healthy solutions. – downright exhausting! Completing this sleep tracking worksheet is one way that you can work towards achieving higher quality sleep. You may try answering some or all of these questions daily or only once per week, whatever you feel is adequate. Use a notebook or journal to track. Write down the date and log your answers to the questions. Tracking sleep takes time and any progress made might not be immediately obvious. Try sticking with this process for at least one month, the more persistent you are, the greater the positive impacts and improvements you’ll see.

Download the worksheet below.

Uniquely Me, Body Image, Body Positivity

This worksheet helps with recognizing what our bodies do for us and what is unique about us. Think about the abilities and all that our bodies achieve every day, there are several! Walking, speaking, reading, thinking, feeling, eating, and reproducing, just to mention a few. Our bodies are elaborate and designed to do absolutely astonishing things! This worksheet is for anybody to complete: children, adolescents and adults; use in the classroom setting with children; use in a group setting, so that you can learn from and relate to others. I have used this as a tool when working with people who struggle with body image, eating disorders and Body Dysmorphic Disorder (BDD) in a group therapy setting.

We may be dissatisfied with certain parts of our bodies and find it difficult to accept them. The focus tends to be on our flaws and sometimes we long for our bodies to appear or function differently, in unattainable ways (distorted thinking). As you work through the uniqueness section of the worksheet, remember that everybody is different and that if we weren’t, then how dull this world would be! Things that make you unique are your talents, special abilities, personality, a birthmark, etc… again, there are several!

A word about going against negative body image obsessing… we can battle our distorted thoughts and beliefs about our bodies by really thinking through body positivity and appreciation. Positivity and appreciation will increase self-awareness, and when we accept our bodies as they are and their unique characteristics, we can find peace and satisfaction. As we focus on these positive qualities, stay clear from thinking about what we view as flaws or what we dislike about our bodies because it is most important to be grateful for them and not judge ourselves. For example, you may not like the appearance of your birthmark. Try not to think about the appearance as much, give thought to a meaning behind the birthmark. Does or did anyone else in your family have that birthmark? How does your birthmark make you unique? At times, we are our most critical judges. Through this whole process of learning, appreciating and accepting, we gain self-esteem and it becomes easier to love ourselves as we are. Don’t give up if you become stuck, take a short break or ask for help.

Lastly, about taking care of our bodies and meeting our basic needs. Self-care sounds simple, but when there is a struggle accepting and appreciating our bodies, it is complicated. It is key to know ways that we can take care of our bodies to help them stay strong and healthy. Eating well-balanced meals, exercising the appropriate amount, practicing good hygiene, going to the doctor’s, dentist’s, chiropractor’s office when necessary, are all perfect examples of taking care of our bodies. There is an endless list of creative ways to take further care, such as, feng shui the bedroom to get better sleep, practice dance or yoga therapy, head to the spa, do simple stretches for your muscles, breathing exercises, etc. Self-care means feeling better, having gained confidence and love towards our bodies.

Download the worksheet here:

My Positive Attributes

A positive attributes worksheet to help identify, give thought to and celebrate your positive qualities. Download, save and print. Print more than one worksheet, you have more than four positive attributes.