Tip of the Month

We’re living in unprecedented, challenging times. If you’re feeling stressed and scared, you’re not alone. However, there is a way to navigate through all of this uncertainty: gratitude. Studies have shown that keeping in mind the things you’re grateful for on a regular basis not only helps you mentally, but also physically, which is something we all need these days.

Gratitude Improves Your Immune System

According to Lisa Aspinwall, PhD, a psychology professor at the University of Utah, there’s data to back this up. In one study, researchers compared the immune systems of healthy, first-year law students who were under stress and characterized themselves as optimistic to their more pessimistic classmates. Result: The former maintained a higher number of blood cells, which protect the immune system. Specifically, white blood cells are key players in your immune system and move through blood and tissue looking for foreign invaders (microbes) such as bacteria, viruses, parasites and fungi. When they find them, they launch an immediate attack. Tip: The moment you notice that you’re appreciative of something – the sun is shining, the sky is blue, you have clean water to drink – stop and savor. Bask in the experience. 

Gratitude Affects Your Brain

When you’re feeling appreciative, it wires and fires new neural connections to the bliss center and enhances dopamine and serotonin, the neurotransmitters responsible for happiness. Gratitude also reduces fear and anxiety by regulating the stress hormones; and it fosters cognitive restructuring by evoking positive thinking. Tip: When you’re eating, give thanks for the bounty before you. Make mealtimes mindful.

Gratitude Reduces Pain

In the research report, Count Blessings Versus Burdens (2003), patients who kept a gratitude journal reported reduced pain symptoms and were more inclined to work out and cooperate with treatment procedure. A deeper dive revealed that by regulating the level of dopamine, gratitude fills us with more vitality, which reduced the subjective feelings of pain. Tip: Try keeping a journal. If you think you have nothing to be grateful for, think about all the little things you have. You might find that you’re taking for granted certain abilities or privileges you have that others don’t.

Gratitude Affects Sleep

Studies have shown that receiving and displaying simple acts of kindness activates the hypothalamus, and thereby regulates all bodily mechanisms controlled by the hypothalamus, one of which is sleep. The hypothalamic regulation by gratitude helps us get deeper and healthier sleep, naturally. Tip: Hold the door for a stranger. Let someone have that parking space you both came upon. Share that compliment that’s on the tip of your tongue. To give is to receive. You might just rest easier.

Gratitude Gets Rid of Toxic Emotions

The limbic system is the part of the brain that’s responsible for all emotional experiences. It consists of the thalamus, hypothalamus, amygdala, hippocampus and cingulate gyrus. Research has shown that the hippocampus and amygdala, the two main sites regulating emotions, memory, and bodily functioning, get activated with feelings of gratitude. Specifically, what we call emotions or feelings are neural activations in the neocortical regions of the brain (Moll et al. 2005). Further, a study conducted on people who were looking for mental health guidance revealed that those who wrote letters of gratitude, in addition to having regular counseling, felt better and recovered sooner. In the other group, people who journaled about their negative feelings felt anxious and depressed. Tip: In addition to journaling, maybe there’s a letter you need to write to someone expressing how you feel, releasing a past hurt. The simple act of writing can be powerful. You don’t even have to send it to feel better.

Right now, when we’re faced with so many unknowns, staying present and giving thanks can do a world of good. Give it a try and see.

Sources

https://www.adventhealth.com/blog/why-gratitude-important-during-coronavirus-pandemic

https://www.webmd.com/women/features/gratitute-health-boost#1

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system?viewAsPdf=true

https://positivepsychology.com/neuroscience-of-gratitude/

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1#:~:text=It’s%20simply%20writing%20down%20your,and%20improve%20your%20mental%20health.

https://www.psychologytoday.com/us/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night

If you’re anxious about sending your children back to school, you’re not alone. In fact, a recent poll from ABC News/Ipsos showed that 45 percent of parents don’t want their kids in the classroom at all. But whether your kids are in school or learning at home, there’s still plenty of worry to go around. How do you cope? Here are a few suggestions from a variety of counselors and mental health professionals that can help.

Express Your Feelings

Noticing the anxiety that’s going on inside is half the battle – then let it out. “I would encourage parents to share this feeling with their partners or other family and friends,” says Michael Consuelos, MD, a senior medical advisor with the mental health management platform NeuroFlow in Philadelphia. Simply releasing what you’re feeling can often take the power of it.

Teach Your Kids How to Navigate

This starts with talking to your kids about what social distancing is, what it looks like, and how to wash their hands thoroughly. Fran Walfish, PsyD, MFT, and a family and relationship psychotherapist in Beverly Hills, Calif., suggests making up real-life situations and getting your kids to “think in advance about what they would say or do to protect themselves while preserving a friendship.” For instance, a friend of your son stands too close to him and asks to borrow a ruler. How should he react? Or your daughter is eating lunch and a friend reaches in and takes a few chips from her Doritos bag. What should she do? You can probably come up with many other scenarios that help your kids figure out the best options for keeping safe.

Have Honest Conversations

Kathleen Rivera, MD, a psychiatrist who specializes in children and adolescents at Nuvance Health in Danbury, Conn., strongly suggests talking with your kids about the situation, no matter how young they are, and asking them how they’re feeling about the changes in their school environment. What things about school do you miss the most? How is this new learning set-up working for you? What are things you don’t miss about school? Claudia Kohner, Ph.D., a licensed psychologist and creator of IntroDUCKtion to Very, Very Big Feelings app, says that if you have very young children, give them some colored pencils and a coloring book. Sit down with them and help them create a homemade book that describes the changes in their school setting and reflects their feelings that go along with it. Encouraging imaginative play with dolls and stuffed animals is also a great way to help your kids express what they’re going through.

Practice Self-Care

In these uncertain times, it’s more important than ever to be kind to yourself – and not judge yourself for failing to cross everything off your to-do list. “You don’t have to do it all,” says Elizabeth Derickson, MSW, LCSW, RPT, a therapist with online therapy provider Talkspace. This is her No. 1 piece of advice for parents who are dealing with back-to-school anxiety. She suggests setting up realistic expectations and acknowledging that there will be both good days and bad days, and allowing yourself “to learn from the bad days, move on and rock those good days.”

Embrace Change

In a few months, the landscape of your life might look radically different than it does today. That’s why being able to adapt to whatever new circumstance presents itself is key. According to Dr. Rivera, “Flexibility is the most important thing in this whole process.” Knowing you have every right to reverse your decisions is OK – and empowering.

Despite the seemingly never-ending stream of worries that inevitably crop up in our new abnormal, remember: the most constant thing in life is change. Things will get better.

Sources

https://www.realsimple.com/health/mind-mood/stress/manage-back-to-school-stress-coronavirus

https://www.ipsos.com/sites/default/files/ct/news/documents/2020-06/topline-abc-coronavirus-wave-12.pdf

Due to the unprecedented effects of COVID-19, the line between our professional and personal lives has blurred. Trying to take care of job responsibilities from home requires new ways of navigating. Here are a few ideas to help you become more productive while working at home – and stay grounded in these uncertain times.

Dress for Work

As tempting as it might be to stay in your pajamas, don’t. Act as if you’re going into the office: shower put on your work clothes and head to your desk. You’ll feel more focused and professional. According to Heather Yurovsky, founder of Shatter & Shine, one should not underestimate the power of putting on clothes suitable for public viewing. “It makes you feel human, confident and helps draw the line between being at home and being at work,” she says.

Create a Dedicated Space

While working from the kitchen table or couch in your living room might be more comfortable, it also might prohibit your productivity. Set up a home office. Get an extra monitor. Make sure you have a dependable internet service. In short, replicate a professional workspace as best you can; one that feels separate from the rest of your home. When your surroundings are more in line with a real office, you’ll be more motivated. Plus, you’ll be able to more easily turn on when your day begins and turn off when it’s over.

Set Up a Plan for the Kids

Even though school’s out, chances are you still have to work. Create a schedule for the kids. Carve out certain hours for activities in designated areas of the house. According to Emily Weinmann of Us Happy Four, one of the best ways to keep the little ones occupied and happy is to prepare activity stations. Another great idea is to prepare snacks the night before and put them in your office, in the fridge or in their rooms. When someone is starving, the snacks will be ready. And finally, relax screen time. When you’re stuck at home and it’s either raining or it’s scalding hot outside, you’ll be grateful for technology.

Keep Regular Hours

If you stick with regular hours, you’ll not only be able to seamlessly transition going back into the office, you’ll also be on the same schedule as your colleagues. Everyone will be working concurrently, so you’ll be more efficient, easier to reach, and productive. When lunchtime comes, leave your home office and eat in the kitchen, the patio or the backyard. Even though you’re in one place, the simple change of venue will be mentally refreshing.

Set Clear Boundaries

This is especially important if you have other humans in your home. Try your best to discourage intrusions. When you’re in a meeting, shut the door. Lock it if you have to. If your home is more open, put signs in strategic places where people frequent, like the entry to the kitchen or stairs to the basement. This way, they’ll pause and reflect on whether an interruption is really necessary.

Limit Your Intake of News

In a society that’s saturated with news at every turn, it’s tough not to get sucked into the latest tragedy. Be intentional: Turn off the TV during work hours. Don’t visit news sites when you’re at the computer or on your phone. If you feel you must have a bit of news to break up your day, tune in for a few minutes during lunch or in the evening. But even then, be judicious and limit your time. If some story sends you over the edge, turn it off and head outside for a walk. Change the channel. Put on your favorite music.

These days, we’re all doing the best we can, taking life one day at a time. Unless you already work from home or have made a decision that you’ll work from home for the rest of your life, remember that things will change.

Sources

https://www.themuse.com/advice/coronavirus-work-from-home-tips

https://www.forbes.com/sites/bryanrobinson/2020/03/14/9-tips-to-be-productive-when-working-at-home-during-covid-19/#2af81a845a38

https://www.todaysparent.com/family/family-life/working-from-home-with-kids-coronavirus/

The effect of the coronavirus on our lives is unprecedented. While we’re all sheltering in place while trying to manage our daily tasks, it’s undoubtedly taking a toll on us mentally, physically and financially. Here are some tips to help you weather this storm of economic uncertainty.

Get Started on Being Liquid

Experts suggest having three to six months of savings on hand. However, this might not be realistic for some. Don’t despair: start saving now. If your employer pays you via direct deposit, ask if they’ll deposit a percentage into your savings. If that’s not an option, have your bank withdraw a portion and deposit into your savings on payday. This way, putting aside money for a crisis will be part of your routine. Further, a good rule of thumb is to budget 50 percent of your income to essentials like housing and utilities, 30 percent toward non-essentials and 20 percent toward financial goals like savings and paying down debt. You can do this!

Analyze Your Expenses

Perhaps setting aside a small amount of money just won’t work for you. Mariel Beasley, co-founder of the Common Cents Lab at Duke University, an organization that aims to improve the financial well-being of low- to moderate-income Americans, suggests taking a hard look at your expenses.

1. See if you can downgrade. For instance, consider getting a cheaper phone, cable or internet plan.
2. Set up a restrictive budget. When it comes to discretionary spending, think about using a pre-paid card. You can reload this weekly. If seeing the green stuff actually leave your wallet helps you cut back, then a cash-only system might be a good solution.
3. Try to find extra work. While this situation is causing furloughs in some industries, it might create jobs in others. For instance, Amazon is said to have hired 100,000 new employees. Research other companies that specialize in deliveries. Since everyone is homebound, this could pan out well — if you like this kind of work. If you do, remember your hand sanitizer, gloves and mask. If you don’t, scour the job boards in your area. You might be surprised at what you find.

Solutions for People Over 59

There is an upside to aging: you can make withdrawals from your IRA or 401(k) if things get really rough. However, Beasley suggests that you withdraw funds in small amounts. If you’re under 59 and really have no other alternative, you can withdraw from your retirement. But know that there will be penalties and taxes. However, in times like this, sometimes you’ve got to do what you’ve got to do.

Avoid High-Cost Credit Cards

While these modern conveniences can be lifesavers, the downside is high-interest rates. Apply for cards with lower rates; or even better, find those that offer balance transfers at zero percent for a limited time.

Disregard the Goal

Many financial experts say: keep your eyes on the prize – build your nest egg. But if you’re just getting started, it might feel overwhelming. Or, if you’re in the midst of a world crisis like we are now, it can feel doubly overwhelming. Instead, focus on saving a little at a time. Baby steps. Even having a small amount of money set aside can help in times of need, like buying groceries during a quarantine.

Ask for Help

If you’re really feeling the pinch, reach out to your landlord, mortgage lender, utility provider, credit card companies or anyone else you owe. In Seattle, the public utility companies are promising they won’t shut off services during this pandemic. The same might be true for your community. But the point here is this: make the call. Send the email. Propose a payment plan. It’s reasonable to assume that most people have a heart and don’t enjoy adding financial stress to the already difficult situation we’re in.

If you can’t apply any of these tips your present circumstances, don’t worry. Be well and stay safe. Perhaps when this passes, you might look back at these ideas and see which works best for you. Remember, we’re all in this together.

Sources

https://abc13.com/finance/financial-tips-to-help-you-through-a-pandemic-or-other-crisis/6021876/

These days, you can’t be too careful when it comes to investments. And if you’re older, you’re a prime target for fraudsters. That said, anyone of any age is vulnerable. Here are a few key things to keep in mind when you’re considering investing.      

Ask Lots of Questions

Of course, you’re going to ask questions, but make sure you ask the right ones. Is the product registered with the SEC or state securities agencies? What are the fees? How does the company make money? What things might affect the value of the investment? Are my investment goals aligned with the investment? How liquid is this investment? For more ideas about what questions to ask, check out this comprehensive resource from the U.S. Securities and Exchange Commission.

Do Your Research

And we don’t mean simply Googling them. If you’re thinking about investing in a publicly traded company, go immediately to the SEC’s EDGAR database. You can look up the prospective company to see if it’s legitimate.

Beware of Unbelievable Returns

If something sounds too good to be true, chances are it is. If you hear that the investment will make “incredible gains,” is a “breakout stock pick” or has a “huge upside and almost no risk,” these are big red flags of fraud. Further, if the salesperson promises a guaranteed return, you know this isn’t true; every equity investment has a modicum of risk.

Resist ‘Act Now’ Offers

If someone tells you that this investment is a once-in-a-lifetime offer and it will be gone tomorrow, walk away. Another scam tactic is one that claims “everyone is investing in X stock, and so should you.” As irresistible as this might sound, don’t succumb to the pressure. It’s a trick.

Avoid Reciprocity

One of the most common lures that tricksters use are free seminars that include lunch. They play on your guilt and figure that if they do something for you, you’ll return the favor and invest. It’s never a good idea to invest on the spot. Take the materials home and do your research. With that said, not every free seminar is bogus. Just follow through with your due diligence and protect yourself.

Know Your Salesperson

We’re not talking “know,” as in you follow them on social media or you have a number of mutual friends and they come highly recommended. But even if you’re connected with them through a seemingly respected company and you “feel” like they’re trustworthy, don’t trust blindly. Check them out at BrokerCheck, an online database maintained by the Financial Industry Regulatory Authority (FINRA). This is a nongovernmental group that watches over securities firms and dealers. Remember: credibility can be faked. Don’t be duped.

Stay Away from Robocalls, Emails and Late Night TV ads

Let’s be honest, legitimate companies don’t reach people this way. However, swindlers can be very persuasive. But stand your ground. Don’t budge. When it comes to seniors, crooks view them as “more trusting” and less likely to say no. The truth is that older people are more often targeted because the supposition is that they have more assets to tap into – aka steal. Don’t let these buggers woo you. Hang up, hit delete or change the TV channel.

If you’ve taken every precaution and you still feel like you need help before you make an investment decision, consult your accountant or financial planner. When it comes to your hard-earned money, it’s worth all the time in the world.

Sources

https://www.investor.gov/protect-your-investments/fraud/how-avoid-fraud/what-you-can-do-avoid-investment-fraud

For the most part, smartphones are your lifeline to the world. You connect with friends and family, shop and update your status on social media. However, you also store all your personal information on them and, these days, use them to do your banking. That’s why you need to take precautions. Here are a few critical things to do to make sure your information isn’t compromised.

Protect Your Smartphone

Your desktop and laptop are secure with anti-virus software and firewalls; the same should go for your phone. Here are five basic things you need to do ASAP: 1) Use a 4-digit PIN to lock your screen. If your phone is stolen, it’s harder for a thief to unlock it. Also, check to see if your phone has a feature that allows you to locate and remotely lock or erase data, should you lose it. This is called a “kill switch.” 2) Back up your data. Kind of basic, but it’s always important to be reminded. 3) Use location-based software to find your lost phone. 4) Install an antivirus app and software to erase the contents of a lost phone. And finally, 5) Update your apps to the latest versions and when downloading them, only choose those from publishers you trust.

Create a Strong Password

This is a no-brainer, but it’s imperative. Don’t use any part of your name or numbers from your birthday, or anything remotely personal. Make your password as complex and obscure as you can. Thieves can be smart. Don’t give them any chance to wreak havoc in your life.

Don’t Use Public Wi-Fi to Access Your Bank

Public Wi-Fi doesn’t have heightened levels of security, so make sure you use your phone’s data network or a secured Wi-Fi network when accessing sensitive information. If you don’t do this, you become vulnerable to hackers. You can never be too careful.

Don’t Save Usernames and Passwords in Your Browser

Sometimes, browsers give you the option to save your username and password. As convenient as this is, don’t do this. It could be easy for someone to gain direct access to your bank account if your phone is lost or stolen.

Don’t Follow Links

If you get an email or text from your bank, don’t click. It could be a phishing scam and could lead you to a “spoofed” website, which is a fake site created to look just like your bank’s official site. Always go to your bank’s site directly. Enter your bank’s web address into your phone and bookmark it. This way, you’ll avoid bogus sites and keep your money safe.

Log Out After Use

Even if you haven’t saved your credentials, it’s always important to do this when you’re finished banking. While this is convenient for the next time you do your banking, it’s leaving thieves an easy way in to steal all your assets should you leave your phone unattended, or worse, if it’s lost or stolen.

In a world that’s getting more and more digitized every day, shoring up your personal banking information just makes good sense. No one wants to put all that they’ve worked so hard for in jeopardy.

Sources

https://www.discover.com/online-banking/banking-topics/how-to-stay-safe-with-mobile-banking/

https://money.howstuffworks.com/personal-finance/online-banking/5-mobile-banking-security-tips.htm

https://en.wikipedia.org/wiki/Phishing

https://www.indiatoday.in/technology/tech-tips/story/tech-tips-wifi-can-be-used-to-hack-your-phone-here-s-how-to-prevent-it-1397211-2018-11-27

https://us.norton.com/internetsecurity-wifi-why-hackers-love-public-wifi.html