You will see that long-term care facilities are for all ages. So do you really want to end up in a nursing facility in your fifties or sixties? Do you want to be able to play with your kids in your forties? Do you want to travel the world in comfort and be able to play with your grandkids when you retire? CBT techniques - challenging and replacing negative thoughts - have been found to be very effective in helping people to change the way they think and behave. Recently, another approach has emerged - an approach that is based on mindfulness. It's known as Acceptance and Commitment Therapy (ACT). Acceptance and Commitment Therapy suggests that you don't start by directly challenging negative thinking. You still need to be aware of negative thoughts and recognize when they are unhelpful, but you don't spend time and effort on challenging them. There is yet another important list. One of the ADD books says that we ADDers are creative, right brain creatures with good visualization skills. It recommends starting each day by visualizing ourselves actually doing all the things we need to do that day. That's a good tool, but it doesn't work for me. Instead, I do the list of three, which is kind of related to that and does work for me. This is a schedule made from the to-do list, of the next three things I'm going to do. It includes the one I'm doing right now. I say these three things in my head: "OK, right now, I'm writing about the list of three, and then I'm going to check my e-mails, and then I'll catch up on my patient notebooks." Next, "OK, finished the writing; now I'm checking my e-mails, and then the notebooks, and then I'll go get the mail." And so on, through the day. This is the list of three. This process helps me keep on track and keep organized as I work down through the written list of five on my red card. It helps me to avoid suddenly and impulsively starting off on another track that just popped into my head and isn't on the red card.

It helps me remember, as I walk down the hall, the reason why I'm walking down the hall, where I'm going and what I need to do when I get there. In other word, it helps me stay focused. This sounds like it violates the rule of focusing on one thing at a time and not worrying about the rest, but it doesn't seem to. I say the list of three to myself, start working on the first thing, and I do forget the rest until I've finished the first. But then I'm able to recall the list of three, update it, and start anew, without having been thinking about it while I was working. I know what I'm going to do next. Instead, an acceptance and commitment approach encourages you to acknowledge and accept your negative thoughts and just step back from them. You then commit yourself to more positive thoughts, actions and behaviour that correspond with what you want from a situation. The focus is on what you can positively do about your situation, rather than on trying to challenge, question and analyse your thoughts. There are three steps: acceptance, diffusion and committing. And what will happen to you if you don't have a strong family or friend network? Who will take care of you if you age poorly? I will forever believe that how you take care of yourself or do not take care of yourself will eventually catch up with you later in life. However, you should never use your age as an excuse. Remember, it's not where you start, it's all about taking action now and how you finish. It is very common to be afraid of movement when you have pain. After all, pain is often a warning meant to stop you from moving so you avoid injury. At some point in your recovery you may have been told to stop or limit certain movements. When pain is present, sometimes resting the body is helpful as tissues recover; but in the long term, once tissues have healed, movement is better than rest at reducing pain. Try doing activities that are new and enjoyable.

Research shows that moving in new ways can be helpful to interrupt the "pain orchestra" in the brain. Pay attention to how you are moving. Slow down movements at first and take your time. Breathe in and out smoothly as you move. Make sure you are moving in ways that are safe, but allow some discomfort or pain to be there. Stay calm and focused. Pace yourself as you ease gradually back into activities. Be creative and experiment to find new ways to connect with the things and people that matter most to you. Test out your assumptions about what will happen if you do things differently than you used to. The good news is that pain can be changed--by you! However, it takes time, patience and daily practice in order to make changes to the nervous system. This is no easy task, but it is worthwhile. When you take charge of your health by using active coping strategies, it builds your confidence and makes you more resilient to life's challenges. Pain is part of the body's warning system that helps you to stay safe and avoid injury, but pain does not always mean there is damage to the body. Danger messages travel through the nervous system (peripheral nerves, spinal cord and brain) and are transmitted to many areas of the brain including the brain's virtual body map, emotional centres and memory centres. It is the brain's job to evaluate danger messages and decide whether to create a conscious experience of pain or not. The nervous system can change over time and become more sensitive to danger messages, which can make it easier to feel pain. Changes to the nervous system are always involved with persistent (chronic) pain. When pain persists long after the body's healing time, it can be helpful to look at ways to make the nervous system less sensitive to pain. It is possible to change your pain experience.

Try to use a variety of self-management strategies and make sure you have ways to take breaks from the pain, calm the mind and body, and challenge the body with gentle activity. The more you understand about pain, the less afraid of it you will be. Do not be concerned over how long a task may take. Even the simplest task that can no longer be broken down into smaller steps will sometimes take longer than expected. In addition, we may sometimes be resistant to dealing with a particular task: for more on this, return to the section, Many Procrastinators Feel Frustrated When They Return To An Abandoned Task, which is featured in Chapter Four. Needless to say, the best course of action to take--is to take action. Allow a task to have its way with time. list. Don't see this as a setback--instead, see it as a fallback, because you now have something to do tomorrow. Then, when tomorrow arrives, you won't need to worry, What should I take care of first? list and you'll have the answer. When life happens. The following article title immediately caught my attention when it was published: No Spouse, No Kids, No Caregiver: How to Prepare to Age Alone. It was written by Anna Medaris Miller, a health and wellness editor at U.S. News. Her article talks about the growing population of elder orphans who lack a built-in support system and what to do if you become one. The article cites a 2012 study in The Gerontologist, that estimates that about one-third of forty-five- to sixty-three-year-olds are single, most of whom either never married or are divorced. That's a whopping 50 percent increase since 1980. What's more is that about 15 percent of forty- to forty-four-year-old women had no children in 2012, up from about 10 percent in 1980 in the United States. The question the elder orphans are asking is, How in the world will we take care of ourselves?1 But age does not need to be a factor.

You may have already heard about the story of Ernestine Shepherd. Born on June 16, 1936, she is famous for being one of the oldest competitive female body builders in the world. She started her career in her late fifties. As of 2018, she is eighty-two years old and still an active, albeit no longer competitive, bodybuilder.2 I have a phenomenal wellness and fitness guru who acted as my personal cheerleader when I competed on the National Physical Committee (NPC) stage. Meet my dear friend, seventy-one-year-old Dr. Josefina Monasterio, an NPC Bodybuilder Women's Champion. She started training as a professional body builder at age fifty-nine. She firmly believes that you can be empowered at any age. She said, Muster the inspiration, determination, discipline, and energy to make those changes that will propel you to your next level. Reinvent yourself as you feel in your gut that your development and perfection is working. Become the co-creator with the eternity of your destiny. With an acceptance and commitment approach, it's recognized that trying to suppress or deny negative thoughts can take up a lot of unnecessary energy; energy that could be used in more helpful, positive ways. So, you start by acknowledging and accepting your thoughts about a situation and you accept what is beyond your control. For example, with the thoughts: She must know how much time I spent writing this! <a href=''>I've</a> done it all for nothing. <a href=''>Again.</a> <a href=''>What</a> a complete waste of time. <a href=''>She's</a> obviously decided to wind me up', you simply acknowledge those thoughts and accept them. <a href=''>You</a> accept that they're negative and that they're not helping you. <a href=''>When</a> you become caught up in negative thinking, you become what ACT calls beingfused' with your thoughts.