Home' Trinidad and Tobago Guardian : April 3rd 2018 Contents ASHA MUNGAL
ou cannot stop the impact
of a chronic or progressive
illness or a debilitating in-
jury on someone you care
for. But there is a great deal
that you can do to take responsibility
for your personal well-being and to
get your own needs met.
Identifying personal barriers
Many times, attitudes and beliefs form
personal barriers that stand in the
way of caring for yourself. Not tak-
ing care of yourself may be a lifelong
pattern, with taking care of others
an easier option. However, as a fam-
ily caregiver you must ask yourself:
“What good will I be to the person I
care for if I become ill? If I die?” Break-
ing old patterns and overcoming ob-
stacles is not an easy proposition, but
it can be done - regardless of your age
The first task in removing personal
barriers to self-care is to identify what
is in your way. For example:
• Do you think you are being self-
ish if you put your needs first?
• Is it frightening to think of your
own needs? What is the fear
• Do you have trouble asking for
what you need? Do you feel in-
adequate if you ask for help?
• Do you feel you have to prove
that you are worthy of the care
recipient’s affection? Do you do
too much as a result?
Sometimes caregivers have miscon-
ceptions that increase their stress and
get in the way of good self-care. Here
are some of the most commonly ex-
• I am responsible for my parent’s
attention, and respect I deserve.
• Our family always takes care of
• I promised my father I would al-
ways take care of my mother.
“I never do anything right,” or
“There_s no way I could find the time
to exercise” are examples of negative
self-talk, another possible barrier that
can cause unnecessary anxiety. In-
stead, try positive statements: “I’m
good at giving John a bath.” “I can ex-
ercise for 15 minutes a day.” Remem-
ber, your mind tends to believe what
you tell it.
Because we base our behavior on
our thoughts and beliefs, attitudes
and misconceptions like those noted
above can cause caregivers to contin-
ually attempt to do what cannot be
done, to control what cannot be con-
The result is feelings of continued
failure and frustration and, often, an
inclination to ignore your own needs.
Ask yourself what might be getting in
your way and keeping you from taking
care of yourself.
Once you have started to identify
any personal barriers to good self-
care, you can begin to change your
behavior, moving forward, one small
step at a time.
Asha Mungal is the
caregiver for her
Director of her own
Tuesday, April 3, 2018
Exercises to Help You...
NATASHA ALI THOMAS
very week, we show you one
exercise, whether it be yoga or
aerobics, that can help you with
a problem area or assist in allevi-
ating pain. This week Fitness Plus
host and trainer Natasha Ali-Thomas fo-
cuses on an exercise to help tone the arms
- Standing dumbbell triceps extension.
Most of us complain about our arms
especially the women! Well complain no
more. Let’s work hard to tone up those tri-
ceps with the
tanding dumbbell triceps extension. To
begin, feet should be shoulder width apart.
Slowly lift the dumbbell over your head
until your arms are extended.
The palms of your hands should be fac-
ing towards the ceiling. This is your starting
Keeping your arms close to your head,
lower the weight behind your head until
your forearms touch your biceps. The
upper arm should remain stationary and
only the forearms should move.
Go back to the starting position by using
the triceps to raise the weight. Repeat for
Natasha Ali-Thomas has been a personal trainer
for the last 9 years and has always been involved
in sports and fitness. Natasha is also a massage
therapist and can currently be seen on Fitness
Plus, which airs at 530am, 1030am and 430pm
every weekday on CNC3. Follow her on Facebook,
Instagram: babybeast7677 or at the Health Plus
Toning triceps 1
Toning triceps 2
Health Plus Presents
Self-Care for family caregivers
your own care
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