Caring for Yourself While Caregiving 2 Caring for Yourself While Caregiving There Are Many People, Places and Ways to Help Andyou! Support Community

Home , Van Cortlandt Village, West Bronx

If I am not for myself, who will be for me? And if I am only for myself, what am I? And if not now, when?

– Ethics of the Fathers 1:14 Contact Montefiore: Contact contributions tothisguide.for their Special and G.Anderson thanks Benjamin Lee toMeitalFried, JodyBenton Studio, www.mprintdesign.com Design mPrint by: Designed www.ledent-gallery.be image PolCover by Ledent: Marsha J. Handel, MLS. MPAThis guidewas producedRonitFallek, by and oftheLucius N. Foundation. Littauer support This guidewas made possiblethrough thegenerous Social. Enjoy Life YourExplore Creativity/ . Spiritual Support Finding Keeping Your . Healthy Body for You toTry . Exercises Special Relaxation . Stress and Lowering Relaxing You Need. theSupport Getting . a Caregiver Basic Information on Being Welcome. tothisGuide TABLE OFCONTENTS ...... [email protected], www.montefiore.org/familymedicine [email protected], ......

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1 Caring for Yourself While Caregiving 2 Caring for Yourself While Caregiving There are many people, places and ways to help andyou! support community. For example: We also encourage you to use the resources you have and to explore your neighborhood and programs for caregivers in your area – if you know of one, please let us know! the time so call the programs to find out the latest details. There also maybe other great We did our best to findinteresting and helpfulresources in the Bronx. Things change all different ways you can care for yourself while caring for a loved one. local resources and websites. This guide is pointa starting to help you think about the Caregiving Welcome forYourself While toCaring just beingthere . andjust by problems, solve and helping thoughts, feelings sharing one, loved their hygiene or medical devices. Caregivers also give important emotional by talking support with meals, do household medications, chores, and supervise help with daily personal activities, Common things caregivers do are schedule and take loved ones to appointments, prepare for: support A family caregiver is someone who provides practical help, physical care and/or emotional Who isaFamily Caregiver? • See what classes and events are at your local community center, local community atyour are center,• Seewhat classesand senior events religious • Take and books websites groups, ofsupport alookatourlist pastor, your • Speakwith rabbi, orimam about priest, feeling are howyou • Talk doctor, toyour and manage orsocial about stress with nurse worker ways tocope • A parent or family member who lives far away – this is called a “long-distance caregiver” • A close friend or neighbor who is of part your extended family • A child with an illness or disability • A spouse, partner or family member with an illness or disability • An aging parent or elderly relative center, college publiclibrary, orcommunity situation your WELCOME TO GUIDE THIS – your guide to finding usefulinformation, Most important is that you get the type of support that will help you! that help will ofsupport thetype isthat get you Most important will fitinto your life? What sounds like fun? There are many different ways to get support. Read through the sections of this guide and see what calls to you. What do you need? What supported? more feel you Are you feeling relaxed or stressed? Do you feel like things are in balance? What would help To get started, we you invite to take a moment to think about how you are feeling right now. You?How Are life. ofyour and thequality feel howyou in doing Even one Justsmall remember: thing for yourself each week can make a big difference morning in a whole new way! For walking example, on try a different street to get to work tomorrow – you may see your Sometimes it’s also just doing the same thing in a new way that helps shift your perspective. In each section you will find a “Small Suggestions” boxwith some ideas of thingsyou can do. is there are many easy, simple ways to feel more relaxed in your day. right now you don’t have the time for that relaxing yoga class you’d like to try. The good news The most important thing is to take small, slow steps and to add in one thing at a time. Maybe life? your with in Yes,feel overwhelming. you may want to relax more. But how can you do it in a way that fits When you are juggling many things at once, the even thought of adding something else can Taking Small Has BigBenefits Steps you maintain your caregiving role over time. emotionally and spiritually. This will help build the strength to deal with stress and will help of the best things you can do. It is important to pay attention to how you are feeling physically, yourself too. It may not seem easy to think about taking care of your own needs, but this is one This guide is about making sure that while caring for others, you remember to take care of feelings. you’re more tired than usual. Or feel like you’re not doing enough. All these are common resentful, or overwhelmed – and then feel guilty for having these feelings. You may notice feel fine one day and sad, worried or depressed the next day. You may feel frustrated, angry, Caring for someone with an illness or disability can be filledwith ups and downs. You may working at your job, having your regular social life, and finding some time foryourself. may also be balancing other needs – like caring for your children or other family members, like you are being pulled in many directions at once. Along with caring for your loved one, you It can also be a lot of work, stress and responsibility. You may have mixed emotions and feel and sharing receiving. ofgiving, Taking experience canawonderful be ofothers care for Others forYourself Caring Caring While

3 Caring for Yourself While Caregiving 4 Caring for Yourself While Caregiving communicating with healthcare providers. healthcare with communicating one’smanaging loved your and medical symptoms, coping with being a caregiver, caring for yourself, on and tips ” has ofinformation awealth Directory code. “Caregiver zip by Thefree resources Resource search databaseyou for lets York New in Help City” The“Finding forcaregivers. and resources information York-basedThis New has range website of awide www.netofcare.org Program The Family Caregiver Net ofCare and legalissues. yourself, long-distance care, housing, transportation, for caring and checklistsonthebasics ofcaregiving, Resources” (see the menuleft bar) has forms articles, Click York onNew the“library.” toenter The“Caregiver www.caregiverslibrary.org Library National Caregivers U.S. map and then click on New York. help, advocacy, ofthe and more. Click onthepicture forthat caregivers and offer patients, services legal This site provides a list of organizations and websites www.caregiver.org Association National Family Caregivers Family Care Navigator companies and healthcare providers. insurance and howtocommunicatewith caregiving of stages hasIt special onwhat todoatdifferent tips for yourself and manage caregiving responsibilities. onhowtocare and hasadvice This site information www.familycaregiving101.org Association National Family Caregivers 101 Family Caregiving Websites Information with and ways to manage thesituation. tomanage and ways ofcaregiving thebasics about more tolearn information have useful books below can emotional, family, social, alsobe They and Thewebsites concerns. andhealth Caregivers face many challenges. These can be financial,medical ortime issues. BEING ACAREGIVER ON INFORMATION BASIC

to move past those barriers. to move way of caring for yourself and offers practical strategies the that in get barriers thepersonal identify you helps can challenging. be Thisarticle forourselves Caring jsp?nodeid=847 www.caregiver.org/caregiver/jsp/content_node. Alliance Family Caregiver for Family Caregivers Taking Care of YOU: Self-Care others. with talking forhelp, and asking feelings, your understanding including to take good of care yourself, encouragement and words tips has of helpful This article www.cancer.gov/cancertopics/caring-for-the-caregiver National Cancer Institute fortheCaregiver Caring Articles Helpful Caring for Yourself: Two communicating with healthcare professionals. healthcare with communicating challenges and onmanaging tips caregiving helpful caregivers and grandparent-caregivers. It also has for and forcare legalinformation paying services, This NYC-based website has information on local www.nyc.gov/html/caregiver fortheAging Department NYC toCare Making Easier It NYC Caregiver: may use. Inand providers English Spanish.healthcare and Definitions” for of a commondictionary terms sheets and checklists to download. Click on “Terms Has many information useful to arehab facility). example, from home to a hospital or from hospital toanother (for fromsetting one transition forpatients plan asmooth tohelp forcaregivers Information www.nextstepincare.org HospitalUnited Fund CareNext Stepin

nursing homes. nursing facilities and living assisted and choosing between someone with Alzheimer’s disease or a terminal illness; for caring choosing and forhomehealthcare; paying maintaining hygiene and monitoring symptoms; arranging your loved one’s room; giving medication, elderly, athome. on Has chapters illordisabledperson handbook ofan onhowtotakecare A practical 2001 Publishing, Wiley to HomeCaregiving American Medical Association Guide eldercare orcall (800)334-1429 x2529. You can atwww.frycomm/ags/ also buyacopy www.healthinaging.org/public_education/eldercare. managing care. You can read it for free at: mentaland socialand problems, to physical issues, challenges related common caregiving dealing with clear, for gives This workbook instructions practical AGS Foundation Aging forHealthin atHomeWorkbookThe Eldercare issues. andoflife care, end finances,legal concerns,insurance, housing, medical fortheelderly. forcaring steps Topicsaction include checklistsand common issues, covers This workbook 2009 Press, Rivers JoyLoverde. Three By Help andHow toFind toAsk, Questions Which The Complete Eldercare Where to Start, Planner: ofresources. list and a burnout, onhowtoavoidcaregiver information day-to-day activities. Also has a checklist of tasks, todealingwith from thedecisionacaregiver tobe This guide offers help aspectwith of every home care, LLC, 2007 By Maria Meyer & Paula Derry. CareTrust Publications forCaregivers Guide Step-By-Step Illustrated An ofHome: The Comfort as www.amazon.com. buy the books in this guide at a discount price at websites such www.nypl.org and click on “Locations and Hours.” You can also CenterLibrary at (718) 579-4244 or go to toyou.Tomay behelpful nearyou,the call Bronx find alibrary The YorkNew Public hasLibrary many books on loan that Books

and Alzheimer’s disease. and Alzheimer’s oncaregiving and documentaries videos online free This “visual education center for caregivers” has short, www.videocaregiving.org VideoCaregiving asandownload audio file. You audio (mp3)or caregiving. asstreaming can listen Archive.” to related onissues presentations free Online, Workshop andon“TeleCaregiving Audio menu then &Publications”onthetop Sheets Click on“Fact www.caregiver.org Alliance Family Caregiver Teleconference Caregiving Audio Workshops audio podcasts. these with caregiving andtheburden howtoease of you can affect depression with parent foran elderly howcaring Learn www.familyaware.org/podcasts/podcasts.php Awareness forDepression Families Podcasts Burnout’ and ‘Caregiver ‘Caring for a Depressed Elderly Parent’ Videos &Online Videos pal pen program. and acaregiver stories also are online There and year) monthlyper e-letters. (4 newsletter forafree today” signup “Please then menu,Click Resources”onthetop on“Caregiving and www.thefamilycaregiver.org Association National Family Caregivers Community Family Caregiver Japanese. In English, Spanish,caregivers. Italian, Korean, and tofamily ofinterest ontopics magazine online A free, http://cantwellmedia.com Magazine Online Ones ofLoved Families &Magazines Newsletters Free

5 Caring for Yourself While Caregiving 6 Caring for Yourself While Caregiving SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL to keep your immune system strong so you stay healthy andresilient. soyoustay strong healthy system immune your to keep agoodway contact iseven Social others. andhelp ideas, helpful get feelings, these with todeal ways powerful are through going youare what understand who people with connections andmaking feelings these Sharing isolated. socially and feeling Many worry,caregivers experience sadness, anxiety, depression, sleep problems, More information can help – take a Write your thoughts down in a Next time you see your doctor or Invite a relative, friend or neighbor Check out the support groups, Ask a relative, friend or neighbor to withArrange a friend to send each Send an email or postcard, or give GETTING THE SUPPORT YOU SUPPORT NEED THE GETTING section andbooksinthis look atthewebsites yourmind andclear your feelings notebook – this can help you process advice how you’re or fortips andask feeling your loved one’s doctor tell him/her orcoffee fortea over one out! try message boards in this section – and andtelephone online support services dinner? over Bring appointment? Take onetoadoctor’s yourloved the or laundry go to the pharmacy? to do. Can someone else pick up help you with one thing you need agoodstart theweek togive morning withMonday words of support every email, orvoicemail text ashort other onyourmind know they’re a quick call to someone to let them listening ear and offer care-related information. earcare-related and offer listening a managing, offer are howyou month tosee per of C program reassurance (T telephone oftheelderly.caregivers Call tofindout about their tofamily and information resource services outreach free support provides This organization www.comeoutreach.org (718) 379-3159, email: [email protected] (C.O.M.E.) Empowerment Caregivers Outreach Ministry group. a in and forparticipating fee alow $10 registration isaone-time There topics. health-related on different Caring for Others. They also have telephone workshops Parkinson’s forYourself and Caring While Disease, &Managing Understanding Healing Power ofMusic, The foraParent, professionals such asCaring ontopics eldercare groupsby led support telephone Fifty-minute www.dorotusa.org (973) 763-1511 or(877)819-9147 DOROT Connections Caregivers’ Hamer call Margaret at(718)920-6654. volunteering, in you’re orif For information more interested Montefiore andin the community, and just to listen. at services coaches find available you are tohelp conditions. Asocial andvolunteer trained worker relax or you can use the Internet to research medical place to assistance. isaquiet It and practical support This center provides caregivers with emotional 2010. the first floor across from the cafeteria.Opens Sept. Road entrance.hospital attheGunhill ison TheCenter the 10467.Enter NY Bronx, Street, 210th 111 East Medical Montefiore Center Center Support Caregiver Programs Support Caregiver General aregivers).

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ives ives groups, and referral resources. and family support family planning, care assessments, who live in Westchester. include Freeindividual services (60+) ofolderadults caregivers programs tosupport FCN helps coordinate and has services special www.wjcs.com (914) 761-0600 x143,email: [email protected] Broadway, 10603 845 North NY Plains, White Services Community Westchester Jewish Network Family Caregiver bisexual, ortransgender. and/or the care recipient mustas gay,identify lesbian, anddayhome healthcare adult care. Thecaregiver program, Visitor Friendly for andsubsidies limited a assistance, entitlement and benefits counseling, including a group,caregiver support individual for caregivers andFree care services recipients, www.sageusa.org/programs/caregivers.cfm (212) 741-2247 x292 Elders) forGLBT andAdvocacy (Services Caring & Preparing Program, S.A.G.E to resolve caregiving-related issues. speak to a social worker about your concerns and ways 60.Call to over ofpeople forcaregivers workshops workers, information, referrals, and educational Free individual short-term counseling by social (212) 241-CAPP(2277) 10029 York,New NY Floor, 9th 9E Suite 98thStreet, 19 East Mount Sinai Medical Center Center Resource Caregiver CAPP background. ofanyfaith people and more. Serves housekeeping, and medical supplies transportation, with help Visits, Friendly services, and grouprespite individual groups, and andsupport Information assistance,counseling www.jasa.org/services/map.html or(212)273-JASA(5272) (718) 365-4044 10458 Fordham NY One 232,Bronx, Suite Plaza, for theAged) Association forJASA Services (Jewish South Bronx. the in living forpeople services and respite referrals, family counseling, legal, medical and financials and individual groups, support training, Caregiver www.pssusa.org/caregiving.html (718) 585-1640 or(866)665-1713 10451 NY Bronx, Street, 156th 325 East (PSS) Services Senior Presbyterian Program, Support Caregiver

group if you can’t findwhat you’re looking for. throughout Westchester. anew form you can Also help informationGives on over groups270 support www.wjcs.com (914) 761-0600 x308, email: [email protected] Broadway, 10603 845 North NY Plains, White Services Community Westchester Jewish Clearinghouse Westchester Self-Help Manhattan. Mostofthegroups in are issues. for many different This center has information on groups free support (212) 586-5770 Center Help NYC Self to talk toamentalhealthprofessional. line and acrisis onmentalhealthservices information also groups. have They support onfree information This free health information and referral hotline has www.800lifenet.org (877)990-8585 Asian LifeNet: Spanish: (877)AYUDESE(298-3373) (800)LIFE-NET(543-3638) English: LifeNet Services Referral Group Support Reflexology. and such asSwedishMassage, Reiki healing therapies Have weekly yoga and meditation classes, as well as friends, and those in bereavement are also welcome. or other serious physical illnesses. Caregivers, family, cancer, with forpeople sessions information HIV/AIDS and counseling, one-on-one groups, support Free (212) 925-2009,www.friendsindeed.org 594 Broadway, 10012 York, 706,New Suite NY Deed in Friends word itglad. makes down, butagood it of aman weighs intheheart Anxiety

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7 Caring for Yourself While Caregiving 8 Caring for Yourself While Caregiving chronic ordisability. illness with ofpeople board message online An forpartners http://wellspouse.org/forums Well Association Spouse Wellspouse Community Online orpostmessages. toread aloss. Register grieving gaycaregivers, or lesbian andcaregivers, caregivers long-distance relatives, foraging and caring children raising caregivers caregivers, are who spouses relatives, ofaging caregivers groups for: support Online www.caregiving.com/get-support Caregiving.com Groups Support Caregiver Online Notice.” toTake Doctors and “Getting Caregivers” to Other and Isolation,” through Frustration “Working “Advice board including message topics online An with http://thefamilycaregiver.org/ed/bb Association National Family Caregivers Forum Family Caregiver Forum” and postmessages. toread ElderCare “The oftheelderly. forcaregivers Click on forum online An www.ec-online.net Online ElderCare Forum ElderCare emails others. tocommunicatewith and receive chronic tosend up healthconditions.Sign and other braininjury, stroke, Alzheimer’s, with is for families, and partners other caregivers of adults Click on“Groups” menu. Thisemail onthetop group www.caregiver.org Alliance Family Caregiver Group Online Caregiver and Boards Message GroupsOnline Support Tuesday of every monthfrom 6–8pm. Tuesday ofevery onthe3rd isheld It and friends. family members, Thisgroup support is open to patients, caregivers, email: [email protected] (917) 699-9751or(212)720-3059 2nd Floor, 10003 Rm Conference York, #1,New NY &15th Streets) 14th (between 10 UnionSquare East, Israel) Care Center(Beth Ambulatory Phillips Group Support ALS toALS Related Support

from 6–7:15pm. Call forpre-screening. Mondays amonth two groupisheld support This free x16(or*816) 10463,(718)884-5900 NY Bronx, (nearKapock Street) Avenue 2600 Netherland Center Riverdale Senior Loss Memory with Group forSupport Adult Children of a Parent each month at6pm. Call forpre-screening. onthe1st groupmeets This free and 3rd Tuesday of Manhattan, Side, East Upper (212)879-7400x116 HomefortheAged Hebrew Burden CenterfortheAging/ Carter with Alzheimer’s Group forSupport Adult Children of a Parent forcaregivers. course training online toafree foralink and Family Support” Parkinson’s” with Click on“Living and“Caregiving then Call the helpline to share your questions and concerns. www.pdf.org (800)457-6676, Helpline: Parkinson’s Foundation Disease future planning. and oncoping information with and friends, members forfamily Dementia” meeting “Understanding 3)An dementia. with and theperson caregiver ofthe oflife thequality toimprove training 10-hour Workshop –a children. 2)TheFamilyadult Caregiver and for &partners, groups forspouses 1) Support (800)272-3900,www.alz.org/nyc 24 hourhelpline: 10017 York,New NY &41st 40th Streets) (between 360 Lexington Association The Alzheimer’s care options, and training for caregivers. about medical, financial andlegal issues and long-term information referrals, assessment, individual free Offers (212) 442-3086or311 2nd Floor, Street, 10007 2 Lafayette York, New NY fortheAging Department NYC Center Resource &Caregiver Alzheimer’s Loss Memory RelatedSupport to Alzheimer’s & Support Forum.”Support the“ALS/MND in and postmessages read Caregiver can you Then account. forafree Register ALS. by affected forpeople community support online An www.alsforums.com/forum Forums.com ALS

( CancerCare Support Related toCancer Related Support agroup. in participating andfor fee alowfee $10registration is aone-time Group. There Support Spanish Alzheimer’s Speaking Group, and Daytime Support Disorders Memory Spouse/Partner Impairment, Memory with One foraLoved professionals such asCaring ontopics eldercare groupsby led support telephone Fifty-minute (973) 763-1511 Association and DOROTThe Alzheimer’s Telephone Groups Support pre-screening. Call from for otherThursday 4:30–5:30pm. every Tuesday 11:30am–1pm. group meets The Elderserve other every Homemeets The groupatHebrew http://elderserve.org (914) 964-6980, Rd., 347Sawmill River 10701 Yonkers, NY Elderserve, 5901 Palisade York New Bronx, Ave., 10471and HomefortheAged Hebrew Alzheimer’s forSpouses ofPeople with Support pre-screening. ofthemonthfromThursday 11am–12:15pm. Call for onthe2nd groupisheld and 4th support This free 10463,(718)548-1700 NY Bronx, x299 2975 Independence 5thAve, Conference Floor Room Home Nursing Schervier of People Impairment with Memory Children forSpouses &Adult Group Support 4–5:30pm. Call for pre-screening. This group free support is held on Wednesdays from [email protected] (212) 644-1111 (askforJames or Silva) 10022 York, New NY Street, 60th 307 East HealthCare Chaplaincy Alzheimer’s with ofPerson Friends forFamily & Group Support Caregivers” to access three different message boards. care. Click Other and on“Connect providing with oncoping forinformation Click on“Caregivers” www.cancer.org CancerAmerican Society Boards Message +Information Caregiver (888) 337-7533 to hear a list of workshop topics. to by telephone or over theCall internet. listen you and educational groups; workshops support and online telephone in-person, social workers; trained with counseling and in-person telephone Free www.cancercare.org/get_help/loved_one.php 800) 813-HOPE(4673)

Call for pre-screening. This free group is held on Mondays from 5–6:30pm. (718) 518-2365or2566 10461 Road, NY 1740 Eastchester Bronx, Hospital Calvary Cancer with ofPeople forCaregivers Group Support referrals. ACS also has informationalmaterials and community of the month from 7–8:30pm. Call for pre-screening. Monday onthefirst groupisheld support This free (718) 547-5064 Road,2330 Eastchester 3rd Floor, CancerAmerican Society Families & Their Cancer with Living forAdults Group Support circles, image enhancement, and crochet. healing Reiki making, andnutrition cancer, jewelry offers free workshops such as Tai Chi, creative writing, BOLD (BreastLiving Oncology Daily)Living Program topay. ability medical oryour care receive The you available are ofwhere regardless Services the Bronx. cancerand by in around affected foranyone therapies education, and mind-body support, Counseling, www.einstein.yu.edu/cancercenter/support email: [email protected] (718) 430-2200 ofMedicine College Einstein Albert OncologyPsychosocial Program Spanish. and English in and information hasthere, who been program totalkboards, tosomeone atelephone group, discussion has support website an online The disorders. ormyeloproliferative syndromes, myeloma, myelodysplastic lymphoma, leukemia, with living and guidance forpeople Information, support available) (language(800) 955-4572 interpreters (212) 376-7100, Information Resource Center: 475 Park South, Ave. 8thFloor, 10016 York, New NY Society andLymphoma The Leukemia sign up for a new member meeting. and to Plan meeting special Membership Customized a up –call toset isfree Membership and crochet. for members such as meditation, yoga, pilates, art, cancer. There are also many free classes and activities groups Weekly support (212) 647-9700,www.gildasclubnyc.org 10014 York, New NY and 195West Street, Houston www.gildasclubwestchester.org(914) 644-8844, 10601 NY Plains, White Avenue, 80 Maple Gilda’s Club www.leukemia-lymphoma.org

for family members affected by by affected for family members

Bronx, NY 10469 10469 NY Bronx,

9 Caring for Yourself While Caregiving 10 Caring for Yourself While Caregiving general information on heart disease. onheart information general a caregiver’s journal. The main website has helpful can and tokeep download pagesyou communicating, and forcoping tips disease, heart with for someone oncaring for information Click on“For Caregivers” www.americanheart.org Association Heart American and Self-Care Information –Caregiver Disease Heart failure and stroke. heart disease, heart with ofpeople forcaregivers discussionforums Online jspa https://myportal.americanheart.org/jiveforum/index. Forums Online Association Heart American and Stroke RelatedSupport to Disease Heart forcaregivers. and support information email with list an tojoin Click on“Caregivers” on howtoparticipate. and their caregivers. Click on “Programs” for details COPD and with chat forums rooms forpeople Online www.copd-support.com COPD Support –Online COPD. with onliving information forhelpful Caregivers” Friday 9am–9pm). Also click on “Patients & Monday– (open andCall support forinformation (866) 316-COPD(2673), www.copdfoundation.org The COPD Foundation Line COPD Information Caregiver from ayear 6–7pm.times exercises and home therapy. oxygen Meets around six on topics such as breathing techniques, special present speakers Guest conditions andcaregivers. their respiratory with living forpeople sessions Information (914) 366-3712 Hollow, Sleepy 10591 Gym, NY Pulmonary Broadway, Entrance 701 North Auditorium B-Level, Hospital Memorial Center Phelps Club Breathers Better 10pm. group. Available Monday–Friday,a support 8am– orfinding counseling, cessation smoking medications, can answer questions related to any lung condition, who therapist orrespiratory Call toanurse tospeak (800) 548-8252 Helpline Association Lung American Conditions Respiratory Other RelatedSupport to COPD and

learn more. learn Rosen, forIris LCSW Ask month from 4–5:30pm. to onthe3rd groupisheld MondayThis open each (212) 938-4040 Avenues) 5th &6th 33 West 42nd (between Street ofOptometry College SUNY andStroke of Traumatic Injury Brain ofSurvivors Ones forLoved Group Support group. support own your starting and groups, aguideto codesupport and zip online by challenges. Also has lists of local stroke groups support and about towrite experiences stroke dealing with Threads Pen Pals connects you with other families stroke. Common with has experience who personal counselor totalk toahotline 4-STROKE(478-7653) Call Family theStroke Warmline at(888) jhtml?identifier=3030381 www.strokeassociation.org/presenter. Association Stroke American forCaregivers Stroke –Support month from 6:15–7:45pm. onthe lastWednesday isheld It ofevery friends. and family to patients, members This groupisopen (917) 612-2731,email: [email protected] 10016 Room, York, Room1301,New NY SmiloConference Street), (at30th Avenue 560 First Medical Center NYU Group CSupport Hepatitis month from 6–7:30pm. onthe3rd isheld disease.It Wednesdayany liver ofthe Cor hastouchedHepatitis by life been whose anyone family, topatients, andThis groupisopen friends, (212) 241-5736 Room 11-84, 10029 York, New NY (at98thStreet) 1425Madison Avenue Building, East Mount Sinai Hospital Group Support Disease C&Liver Hepatitis the Caregiver’s Forum. tofind andscroll then down “Forum” corner) left (top otherpeople’s and read experiences posts.Click on about and C.Write concerns Hepatitis your with ofpeople boardA message forcaregivers http://hcvsupport.org Support, HCV Forum Support Caregiver’s also about has conditions. information many liver Thewebsite asforemotional support. aswell disease, about liver toquestions foranswers Call thehelpline www.liverfoundation.org (800)GO-LIVER(465-4837) Helpline: Foundation Liver American Conditions Liver & Other RelatedSupport to Hepatitis C

their family.their MSand with assistanceforpeople and crisis referrals, In-person and groups,telephone support information, 7 nationalmssociety.org/chapters/NYN/index.aspx www. (212) 463-7787or(800)344-486, 3rd Floor,733 Third Avenue, York, New NY, 10017 –NYC Chapter Society Sclerosis National Multiple toothercaregivers. orpostamessage to read &Carepartnering” Click on“Relationships ones. loved MSand their with boards message Online forpeople www.msworld.org/forum MS World Forum Sclerosis Multiple RelatedSupport to give up-to-date information and teach coping skills. that courses also havehelpful They family members. and mentalillness with groups forpeople Support www.naminycmetro.org email: [email protected], (212)684-3264 Helpline: NYC Metro NAMI toMentalIllness Related Support and medications. infections opportunistic website has detailed information on HIV care, otherpeople’s orread a message posts.Themain towrite ICare AboutClick on“Someone Has HIV” http://forums.poz.com AIDSmeds/POZ Community Forums +Information Forum Support Online other people’s posts. Hasorread HIV/AIDS”amessage One Loved towrite and“My Clickthen on“Connect” forum. a support and forum also It has antheExperts living. Ask healthy and onHIV/AIDS, hasThis site treatment information www.thebody.com HIV/AIDSResource TheComplete The Body: +Information Forum Support Online toHIV/AIDS Related Support location. month. isanew Callthere if tosee of every onthethird isheld Tuesday C.It Hepatitis in interested or by affected toanyone groupisopen This free (607) 746-7199, email: [email protected] 10011 Room, Conference York, New Reiss NY 170 West 12th 7thSECorner) (off Street Avenue, Vincent’s HospitalSt. Group CSupport Hepatitis

sign up for a new member meeting. and to Plan meeting special Membership Customized a up –call toset isfree Membership and crochet. for members such as meditation, yoga, pilates, art, cancer. There are also many free classes and activities cancer, by affected and &teenagers groups forchildren groups Weekly support (212) 647-9700,www.gildasclubnyc.org 10014 York, New NY 195 West Street, Houston www.gildasclubwestchester.org(914) 644-8844, and 10601 NY Plains, White Avenue, 80 Maple Gilda’s Club disease.In&Spanish. English heart A group for parents and families affected by congenital 10467,(718)741-2223 NY Bronx, Place Family Learning Avenue, 3415 Bainbridge The Children’s Hospital atMontefiore Group Support Parent toHeart Heart Monday ofthemonth from 12–1:30pm. TheSpanish the2ndfrom groupmeets 12–1:30pm. the1st groupmeets English Tuesday ofthemonth anychronicorspecial The with disease needs. ofchildren orcaregivers groupforparents A support 10467,(718) 741-2357 NY Bronx, Place Family Learning Avenue, 3415 Bainbridge The Children’s Hospital atMontefiore Find-A-Friend (888) 337-7533 to hear a list of workshop topics. you listen to by telephone or over theCall internet. groups. 3)Educational that workshops support online and 2)In-person, telephone socialtrained workers. with counseling and in-person telephone 1) Free www.cancercare.org/get_help/loved_one.php (800) 813-HOPE(4673) CancerCare and behavioral). children with special needs (social, cognitive, physical, and of education assistanceforparents trainings, Free http://resourcesnyc.org/content/bronx email: [email protected] 10003,(212)677-4650 York,New NY 116 East 16th 5thStreet, Floor, Walls/RCSN Without Center Parent The Bronx code. and guidethat can aresource search you kids, zip by boards message and forparents disabilities, for This site has medical information on children’s illnesses http://bravekids.org BraveKids.org Specialwith NeedsorIllness for CaregiversSupport of Children

for parents of children with with ofchildren for parents

11 Caring for Yourself While Caregiving 12 Caring for Yourself While Caregiving children. group or an email of group medicallyfor parents fragile Email Lists” to sign up for a Bronx community email Click on“Information” treatments. Our and“Join then information about illnesses, disabilities and medical groups, parent training classes, and general You can about support also call tolearn resources, similar situation, to share experiences and information. a another in parent with chronic ordisability illness a This program with matches ofchildren parents www.parenttoparentnys.org email: [email protected] (800) 405-8818 10467 2280 Wallace NY Bronx, Avenue, Parent toParent York ofNew State Network Parent Support provided. with a different speaker each month. Child care is from September to June on the 3rd Thursday at 7pm, autism with isheld ofchildren This groupforparents www.bxangels.org email: [email protected], Road,1968 Eastchester (718)931-0515 Group Support ofA.N.G.E.L.S. Parents 9am–5pm. Language interpretation available. Monday–Friday,Offers telephone support (800)221-4602,Helpline: www.ndss.org Society National Syndrome Down skills. teach coping and information that give courses hasAlso helpful adolescents with emotional or psychiatric disorders. and groups ofchildren forparents Support www.naminycmetro.orgemail: [email protected], (212)684-3264 Helpline: NYC Metro NAMI there, and information in English and Spanish. has who been program tosomeone tospeak telephone and families. has Thewebsite discussionboards, a Information, and support guidance for parents www.leukemia-lymphoma.org (800) 955-4572 (language available), interpreters 10016, (212) 376-7100, Information Resource Center: 475 Park South,Avenue 8th Floor, New York, NY T he Leukemia and Lymphoma Society andLymphoma he Leukemia

information onlegal and financialinformation assistance. as a grandparent caregiver. The website also has Call to learn about kinship law and your rights www.nysnavigator.org 10am–4pm) weekdays, (open (877) 454-6463 &Family Services York ofChildren New Office State YorkNew Navigator State Kinship for grandchildren, but there is a long waiting list. also program have ahousing forgrandparents caring and summerprograms forchildren. They afterschool and management, legalassistance,counseling, &Spanish, groupsEnglish in case Weekly support 10459,(718)620-1262 NY x1212orx1213 Bronx, (at163rd Street) Avenue 951 Prospect (PSS) Services Senior Presbyterian Caregivers Program Kinship Family Apartments Grandparent need.you services the grandparents onfinding has and Also local special for Plus resources. tips onfinancialInformation ChildHealth legaland issues, www.nyc.gov/html/caregiver/grandparenting.html Caregiver NYC Caregivers ForGrandparent Information Book, a free resource guide. Raising TheGrandparents Grandchildren to request their grandchildren and other young relatives. Call advocacy, and assistanceforgrandparents raising case Free information, referrals, educational workshops, (212) 769-2850 (212) 442-1094. Telephone group support sign-up: fortheAging Department NYC Center Resource The Grandparent community resources and financial assistance. on grandchildren,for their asinformation aswell forgrandparents caring support This groupprovides x3002 10475,(718)379-0433 NY Bronx, Loop, 2nd135 Einstein Floor, Room34 Services JASA Senior Group Connection Support Grandparent rolemodeling. forpositive volunteer adult program an that 6–17with ages matches children haschildren. Also summercamp a2-week and abuddy for caring forgrandparents and others and referrals help socialwith benefits and services, entitlements, legaland training, counseling, groups, Support www.thefamilycenter.org/programs(212) 766-4522, Floor, 10018 York, 4th New NY 315 West Street, 36th The Family Center Raising Grandchildren for GrandparentsSupport

ordained Unitarian Universalist minister.ordained Unitarian Universalist solutions The realistic toproblems. authorfind is an of common tohelp situations and exercises simple caregivers need.support Each section has examples This book addresses the emotional and spiritual By 12 Ways Together All toKeep It God Knows Caregiving Can You Pull Apart: family’s your meet needs. to better caregivers on how to deal with the healthcare system from andother lessons tips This bookprovides 2008 Capital Books, SuzanneMintz. By Have Hard This toBe A Family Caregiver Speaks Up: It Doesn’t order a free copy or call (800) 930-1357. itonline.Click on“Order toread to Kit” Kit” “Support Click on but forall isuseful caregivers. disease, thekit This free information kit focuses on Alzheimer’s www.caregivingfoundation.org FoundationNational Caregiver Kit Support Caregiver’s Books othercaregivers. with family, friends and healthcare providers, and network with updates share your experiences, journal ofyour an information,online keep caregiving important store can you site. Then private your create you First ones. loved ofaging forcaregivers community online A free, http://shirleyboard.com Network Caregivers Where BOARD: Shirley family members. selected with information section to share important medical, financial andlegal and asecure a groupcalendar forschedulingactivities can post messages, photos and well wishes. Also has “community” your in andeveryone site then private a up one. Set loved foryour care tohelp neighbors offamily, community online afree, and Create friends www.nfca.lotsahelpinghands.com Association National Family Caregivers Hands Helping Lotsa guestbook. your in messages can leave visitors andphotos, your can and shareto make site.you updates Then your and friends informed. Just follow the simple steps family tokeep website private free, own your Create www.caringbridge.org Bridge Caring Online Support of aCommunity Creating

Gretchen Thompson. Sorin Books, 2002 Books, Thompson. Sorin Gretchen

burnout. and prevent stress deal with support, your increase onhowto and has tips goodinformation This article www.helpguide.org/elder/caring_for_caregivers.htm Helpguide.org for Family Caregivers CaregiverTips & Support Preventing Burnout: yourself. and ways tohelp think you are depressed, including treatment options talks about It concerns. you whattodoif caregiver Information on signs of depression and special jsp?nodeid=393 www.caregiver.org/caregiver/jsp/content_node. Alliance Family Caregiver andDepression Caregiving healthcare provider to talk about it. toyour theform can bring you stress, suggests score your If stress. tocheck forcaregiver A questionnaire caregiver_spanish.pdf www.ama-assn.org/ama1/pub/upload/mm/433/ caregiver_english.pdf www.ama-assn.org/ama1/pub/upload/mm/433/ Medical AssociationAmerican Questionnaire Self-Assessment Health Caregiver andManaging Burnout Stress agroupand making itwork. onstarting advice coworkers to help with daily needs. It gives practical and neighbors, relatives, agroupoffriends, organize howto ill.you teaches It isseriously who someone for“sharing amodel thecare”This bookoffers of 2004,www.sharethecare.org Fireside, Caposselaand SheilaWarnock. Cappy By Share theCare advice for dealing with stress and depression. and techniques relaxation simple includes It yourself. for time having still while caregiver and effective an howtobe informed guideshowsyou This practical editor. Barg, 2001 Capital Books, Gary ofYourLife Own Best Care for Your One Loved and Still Have Howthe toGet Caregiver: The Fearless

13 Caring for Yourself While Caregiving 14 Caring for Yourself While Caregiving CRISIS HOTLINES the surrounding area. the surrounding code and mostofthe10467zip someof $30). Serves at (starts Medicaid. foruninsured scalefee Sliding Medicare, and Affinity Spanish. AcceptsHealthFirst, and group therapy and psychiatric care in English & mentalhealthclinichasThis licensed individual, family (718) 920-4295 10467 NY Bronx, Street, 210th 111 East Medical Montefiore Center &Behavioral Health ofPsychiatry Department Clinic Health Mental Outpatient Adult don’t priority! istop up.thatyourhealth Remember give it may take patience to find what you’re looking for.Please live in their service area and if there is a waiting Sometimeslist. For any clinic, call to find out what insurance they take, if you thatyourinsurance notonthislist maycover. areothers There around theBronx. centers health ofmental isalist Below yourinsurance. accept toseeifthey the counselor/clinicdirectly orMedicaid,call Medicare youhave If ofproviders. for alist cover, ifthereisaco-pay, arecovered, howmanysessions and on the back of your insurance card and ask what services they thephonenumber Call insurance covers. out whatyourhealth someone you feel comfortable talking to. You also need to find youto direct can youorthey maybeabletohelp They feeling. letyourdoctor, orsocialworker knowhowyouare nurse First, counselor.with aprofessional don’t just feelings away, seemtogo tospeak itmaybehelpful depressed, anxious or overwhelmed than usual, and if these deal with a new situation. If you find yourself feeling more Feeling overwhelmed is normal when you are learning to Professional Support Finding volunteers are available to listen andtalk. availabletolisten are volunteers aday, hours Specially trained aweek. 7days This confidential crisis hotline is open 24 (212) 673-3000,www.samaritansnyc.org Hotline Prevention Suicide The Samaritans health referrals. You can also call for information on mental professional, 24 hours a day, 7 days a week. health amental with linetospeak A crisis www.800lifenet.org (877)990-8585 LifeNet: Asian Spanish: (877)AYUDESE(298-3373) English: (800)LIFE-NET(543-3638) LifeNet

Bronx from officesin Pelham and Riverdale. all ofthe at$32). Serves (starts foruninsured scale fee otherinsuranceplans. Sliding Medicaid and several community, in English & Spanish. Accepts Medicare, Individual, fortheGLBT and group therapy couples or4720 (212) 632-4482 10019 120 West York, New 57th NY Street, JewishUnit, Board of Family & Children’s Services Gay, &Transgender Bisexual Lesbian, Counseling monthswait an initial toget appointment. several Can all be oftheBronx. Serves insurance information. for website Visit apsychiatrist. with as consultation Individual therapy for adults and children, as well www.mhhc.org/pages/health_insurance.html 10468,(718) 839-8900x3333 NY Bronx, (atWalton 183rd25 East Street Avenue) Center,Counseling Center Health Heights Morris Usually forinitial nowaitingtime appointment. Bronx. all ofthe HIP. Serves foruninsured. scalefee Sliding GHI, and HealthFirst, Plus, Metro Accepts Medicare, &Spanish.English Individual, family and grouptherapy, in and psychiatry (718) 364-7700 10457 NY Bronx, 4419 Third Avenue, Center VIDA Guidance Communilife: 5days. can within usually havean appointment an initialcall, intake After you all oftheBronx. Serves most major HMOs. Sliding scale fee for uninsured. &Spanish. English in Medicaid, Accepts and Medicare and depression, andmanagement medication anxiety Individual, groupand family therapy, for treatment (718) 299-3045,http://prfi.org 10457 NY Bronx, 4123 Third Avenue, Institute Rican Family ThePuerto Clinic, Health Mental Bronx appointment. isusuallyclinic. There a30–45day wait forthefirst 20blocksofthe within thearea Serves ($30-$120). foruninsured scalefee Sliding some large HMOs. &Spanish.English Medicaid, Medicare, Accepts and in services and referral forveterans, services support Individual and family counseling, psychiatry, special (718) 601-2280 10463 NY Bronx, 521 West Street, 239th Children’s Services Board Jewish ofFamily Clinic, Beatman

initial appointment. Usually all is1monthwait of the Bronx. for Serves Medicare, Medicaid, commercial GHI, and Metro Plus. issues or for Alzheimer’s disease/dementia). Accepts mental healthdiagnosis (notforsubstance abuse a with apsychiatrist forpeople with consultation Individual, family, couples, and group therapy, and (718) 960-2972 10452 NY Bronx, 1225 GerardAvenue/167thStreet, Family Neighborhood Care Clinic Morrisania initial appointment. Usually all is1monthwait oftheBronx. for Serves Spanish. Accepts Medicare and Medicaid HMOs. workers and a home visiting program. English & seniors 65+ with geriatricServe psychiatry, social (866) MED-TALK (633-8255) 10467 NY Bronx, Avenue, 3400 Bainbridge Department Geriatrics Montefiore of visit. can apsychiatrist orsocial see onthesame day worker Walk-in all oftheBronx. clinic–usually plans. Serves insuranceand Spanish. someother Acceptsprivate groups for Veterans ages 18+ and 65+. English & Individual, family and andsupport groupcounseling (718) 741-4000 x5237 10468 Road,130 West NY Bronx, Kingsbridge Center Medical Mental Health Clinic, Veteran’s Affairs foruninsured. scalefee sliding AcceptsMedicaid, and Medicare, has a health services. 6 clinics in Westchester offering a range of mental about assisted living options. The agency also has and information Westchester andcaregivers, in their living forhomebound seniors counseling At-home (914) 872-5290or948-8004 ofWestchester Family Services MentalGeriatric Health Program, appointment. 14, and 15. Usually less than weeks two wait for initial uninsured Bronx at(starts 12,$0).Districts 13, Serves insuranceplans.for scalefee Sliding private and afew In &Spanish. English Medicaid Accepts Medicare, where a mental health provider comes to your home. therapy, psychiatry, and ahomeoutreach service 60+,individual,and ages family couples For people (212) 273-5272,email: [email protected] 10458 Fordham NY One Bronx, Plaza, (JASA) fortheAged Services for Association Jewish Service, Outreach MentalGeriatric Health Clinic + Home

month but call foravailability. Waitingall oftheBronx. isusually time around 1 many HMOs, and a few private insurance plans. Serves in English & Spanish. Accepts Medicare, Medicaid, Individual, and family couples and psychiatry therapy (718) 293-3900 10452 NY Bronx, 168thStreet, 50 East forCounseling Center River longer than 10days forinitial appointment. Waiting all oftheBronx. isusually time no Serves Accepts Medicare, Medicare and most major HMOs. groupssupport for depression, in English & Spanish. Individual, and family couples therapy, and psychiatry (718) 882-5000x216 2nd 10467 Floor, Avenue, 750 Astor NY Bronx, Children’s Services Board of PelhamJewish Office, Family Usually nowaitof theBronx. forinitial appointment. sliding scale fee (does not accept allinsurance). Serves under of licensed the supervision psychologists. Low, provided by doctoralservices psychology students management and stress forolderadults, and therapy Individual, and family couples therapy, assessment http://yu.edu/ferkauf/page.aspx?id=2954 (718) 430-3852 10461 NY Bronx, Park Avenue, 1165 Morris Clinic Services Parnes Family Psychological and Psychoeducational 10460 and 10474 zip codes. scale fee for uninsured 10451-9, ($0-$105). Serves GHI,HIP, and Sliding someotherHMOs. HealthFirst, people ages 65+. Accepts Medicare, Medicaid, Affinity, for also site has Concourse services TheGrand adults. Individual and grouptherapy, for and psychiatry 10456,(718)901-6487 NY Bronx, Street), (at169th andAvenue 1285Fulton (718) 584-5035 2nd Concourse, 2432 Grand 10457 Floor, NY Bronx, Hospital Center Lebanon Bronx for Adults & theOutpatient Elderly, Services month. isusually to1 3weeks forinitialtime appointment and someotherinsuranceplans. Waiting Health First, Spanish. Accepts Medicare, Medicaid, Metro Plus, coping with medical illness, and more. English & groupsled support on depression/anxiety for women, Psychiatry, management medication and professionally 10461,(718)918-3462 NY Bronx, Building 4 (Nurses Residence Building), floor, 4th 1400 Pelham Parkway South Jacobi Center Medical Behavior Healthcare Outpatient Department,

15 Caring for Yourself While Caregiving 16 Caring for Yourself While Caregiving days (sooner if acrisis). if days (sooner isusually onlyacouple forinitialtime appointment codes 10451/2/4/5/6/7/9,10460 and 10474.Waiting thezip Serves plans. foruninsured. scalefee Sliding MedicaidAccepts Medicare, and many Managed Care in English crisis &short-term intervention Spanish. and groups, no-fee support Individual counseling, www.vnsny.org/our-services/by-location/bronx (718) 742-7063or(800)675-0391 10458 NY Bronx, 153rd East 489-493 Street, VNSNY Friends Clinic &Spanish. English emergency). an if (sooner 1week within you tosee therapist quality provider.from aMontefiore ahigh Callbe assigned to allor of Health the Serves Bronx, Net. with a referral for people with HIP,Health First, Oxford Medicare, Medical Montefiore Center by A program sponsored (800) 401-4822 Associates Behavioral University to3months. canup be initial appointment Waiting all oftheBronx. for time Serves uninsured. and HMOs otherinsuranceplans.for scalefee Sliding &Spanish.English Medicaid, Medicare, Accepts many therapy, social and psychiatry, counseling work in and group clinicsthatindividual adult offer Has two (718) 993-1400 or(718)378-6500 10454 NY Bronx, 142nd781 East Street, Center Health Mental Community Bronx South abouttime. 1monthaway thefirst 10451-10459. for an Youappointment given be will notserve codes.Does and mostof10461zip 10472/3 –serves Hasarea uninsured. acatchment Medicaid for and scalefee many Sliding HMOs. psychiatry in English & Spanish. Accepts Medicare, Individual therapy, social and counseling work or4476 (718) 904-4414 10473 1967 Turnbull NY Bronx, Avenue, 10461and NY Bronx, Avenue, 2527 Glebe Center Health Soundview-Throggs Neck Community Mental Spanish. in forservices isalongerwaitingtime It time is usually around 1in monthEnglish. for services codes.Waiting10463, 10471and someof10468zip the insuranceplans. Serves and private acouple & Spanish. Accepts Medicare, Medicaid, many HMOs, English in andIndividual andpsychiatry grouptherapy x0,www.rmha.org (718) 796-5300 10471 NY Bronx, 5676 Riverdale Avenue, Center Health Mental Riverdale

own sitter (call for availability). foryour reimbursement get you orhelps sitter trained a provides forChildren: Program transportation). errands or leisure(free, activities family provides accompanies the senior for medical appointments, escort atrained Program: Escort Senior scale fee). (sliding visits companion thehomeforfriendly visits atrained CompanionMedicaid): Program: Senior on month, per ofhours not forseniors number set forWestchester families (a services In-home respite (914) 761-0600 x344orx310,www.wjcs.com Broadway, 10603 845 North NY Plains, White Project Out Time – Services Westchester Community Jewish (718) 543-2165,www.scherviercares.org 10463 NY Bronx, Avenue, 2975 Independence Care Center Nursing Schervier (800) 567-3646,www.hebrewhome.org HudsonParkway, 10463 NY 3260 Henry Bronx, atRiverdale HomefortheAged Hebrew (718) 409-8261,www.aiamsh.org 1000 Pelham Parkway, 10461 NY Bronx, Home House Nursing Morningside and activities. housekeeping Katay House, a residence for seniors that offers meals, trialstayat homeand aone-month nursing at their andinclude referrals.stays short-term Services services Call about toacounselor tospeak JHLcommunity www.jewishhome.org/connections email: [email protected] (800) 544-0304, 10468 Road,100 West NY Bronx, Kingsbridge Connections Program, Jewish Home Lifecare www.bethabe.org(718) 519-4060, 10467 NY Bronx, Avenue, 612 Allerton Family Abraham Services ofHealth Beth nursing/all_services.htm#shortterm or6699,www.nyhealth.gov/facilities/(718) 239-6564 York New Boulevard, Bronx, 10475 City 801 Co-op andRehabilitation Bay forNursing ParkCenter below,the list offerthisservice. them toseeifthey contact State Medicaid. If you live near a nursing home that is not on York forpatientswithNew stays pre-arranged short-term, offer homes nursing Many abreakandyou take recharge. period oftime, letting oneforashort ofyourloved care take “Respite” means a periodshort of rest or relief. Respite services Care Respite

self-care SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL get a restful night’s sleep. Try our sample exercises below! Trysample exercises our night’s sleep. arestful get to bed to going before and day.in themorning thing todothemfirst Many like people helpful ways areto You alsorelax. very can do them in only a few minutes, any time of relaxation muscle andprogressive breathing suchdeep as exercises relaxation Simple day. each youenjoy something ordoing walk, ashort taking nature, in minutes afew spending torest, time taking stressLowering is an way important to help you stay healthy. It can be as simple as Try taichi, ayoga, dance orfitness bookorborrow yourfavorite Re-read Give yourself a 5 minute hand or foot Run warm water yourover hands for Let yourself sleep an extra half hour Watch movie afunny forachat Callandalaugh a friend Take a slow walk and notice the world Just give yourself permission to do Sit in your favorite chair and put your tea Enjoyamugofherbal tomusicyoulove Listen andlightacandle thelights Dim Take a warm bath or shower with a class, orgoforaswim class, the library or bookfromafriend new a great you one massage – or ask someone to give minutes a few week next one morning yourbodyandmind refresh around you – or take a brisk walk to nothing for15minutes up feet soapnice oroil smelling RELAXING ANDLOWERINGRELAXING STRESS and create mental and physical well-being. mentaland physical and create This book offers specificsteps for how to lowerstress 2004 Ballantine Books, By Edward Charlesworth A. & Ronald G. Nathan. to Wellness Stress Management: A Comprehensive Guide care. give asyou enjoyment and relaxation your toincrease oftime periods short ideasfor how tomake themostof This bookgives 1997 Press, Joanne ArdolfBy Decker. University JohnHopkins Relationships Caregiving for Activities Leisure Making Count: theMoment exercises. special with writing feelings deeper your express you also solutions It helps toproblems. positive and find stress ways tolower This bookteaches Training, 2004 Maria Karpinski,Healthcare By RN. Medifecta Journal forCaregivers A Guided Books body as silence. body as goodforthe nothing as Sages, found and I have amongthe life my broughtupall I was

– Chapters of the Fathers 1:17 oftheFathers – Chapters

17 Caring for Yourself While Caregiving 18 Caring for Yourself While Caregiving Offers yoga classes. yoga Offers (718) 401-3502, www.sbxfc.org 10451,(718)401-3500 NY Bronx, or (at158thStreet) 3103 Third Avenue FoodCo-op Bronx South Hatha classes. yoga Offers personalenrich www.hostos.cuny.edu/contedu/(718) 518-4444, York New Bronx, 10451 Concourse, 500 Grand College Hostos Community Classes Enrichment Personal classes. yoga Offers www.mind-builders.org/dance.html (718) 652-6256 10467 NY Road),Plains Bronx, Road &White (Near Gunhill Avenue 3415 Olinville Center Arts Creative Mind-Builders Yoga classesforwomen. www.mercycenterbronx.org 10454,(718) 993-2789 NY Bronx, Avenue) (atWillis 145th377 East Street Mercy Center and yoga Tai in Classes Chi. www.lehman.cuny.edu/deanadult/continuinged 10468,(718) 960-8512 NY Bronx, 250 Bedford Park West Boulevard Education Continuing College Lehman Tai Chi. including forseniors, workshops and wellness Exercise (718) 430-1400, www.netscenter.org 7 Hugh J. York New Circle, Grant Bronx, 10462 (NETS) Services forTraining Enhancement Neighborhood classessuch exercise asyoga. weekly Free www.midbronx.org/projects.html (718) 588-8200x1291 Council Services Citizens Mid-Bronx Senior Program Seniors Healthy classesforseniors. yoga Free www.cityparksfoundation.org/index1.aspx?BD=17019 (718)760-6999 233rd &East Street, Jerome Avenue Van Park, Woodlawn Cortlandt Courts, Program Fitness Seniors CityParks Yoga &Tai ChiClasses

women, and parents otherfamily members. for workshops anddevelopment personal services group. The Center also has groups, support social asawomen’s aswell for beginners, discussion movie management meditation, in Classes and stress yoga www.mercycenterbronx.org/Activities.htm 10454,(718)993-2789 NY Bronx, Avenue) (atWillis 145th377 East Street Center Mercy forWomenMeditation class. per isalowfee There is for beginners and for people who already meditate. things and how you respond to challenges. The class changing by see to becomeand stayhappy howyou An 8-week class in Buddhist meditation. Teaches steps http://riverdalecommunitycenter.org 10463,(718)796-4724 NY Bronx, Center,Riverdale Community 660West 237th Street Class Meditation Buddhist Classes Meditation soundstrue.com orcall (800)333-9185. soundstrue.com has Order guidedmeditations. at http://shop. six aCDthat comeswith life.It everyday in and kindness a step-by-step method to help create peacefulness tomeditation, with an introduction This bookgives Jack by Led Kornfield Meditation for Beginners &CDsonMeditation Books teacher.an experienced Donation requested. isatalk by andthere meditation then individual silent Free meditation classes for beginners. The first half is www.tibethouse.org (212) 807-0563, 10011 York, New NY 22 West 15th Street, House U.S.Tibet Donation requested. self-esteem. building and torelax meditation, classesin Free learning 2nd Floor, 10001,(212)564-4335 York, New NY 31st (between &32nd Avenue Streets) 306 Fifth andGallery Centre The Meditation requested. Donation classesforbeginners. meditation Free http://nyimc.org (212) 213-4802, Floor, 10001 28 West 10th York, 27th New NY Street, Center YorkNew Meditation Insight Manhattan in Classes Meditation

www.healthjourneys.com or(800)800-8661. www.healthjourneys.com families (CD, Order 74min). at and their theelderly, Alzheimer’s, with with people working ofexperience has Thespeaker years stress. tosoothecaregiver meditations and uplifting Relaxing for Relaxation:Guided CaregiverImagery Relief or(800)800-8661. www.healthjourneys.com Soundly(CD,and Sleeping Order at 72min). Stressful Feelings, Connecting with Your Future Self, aSmoothDay, Planning Self-Love, Boosting Healing include Sections stress. CDtolower A guidedimagery Joseph, Lynn by PhD Led YourselfAfter HelpingWhile aOne Loved Looking forCaregivers: Renewal Emotional www.healthjourneys.com for thefuture Order (CDorMP3,45min). at hope and create goofresentment, let challenges, with cope relax, CDthat caregivers helps A guidedimagery Naparstek Belleruth by Led Caregiver Stress for Caregivers CDs Imagery Guided find a gardenyou.near gardens Click around on“Our theBronx. Gardens” to community TrustThe Bronx Land support helps (212) 228-5482,http://bronxlandtrust.org Trust Land Bronx website. gardens amapdownload from ofcommunity their You spaces. green lotsinto can empty to transform thecommunity in people with Upworks Bronx Green www.nybg.org/green_up/comm_gard.php (718) 817-8026 York Up (New Botanical Green Gardens)Bronx Gardens Community a bookoraudio CD. Order atwww.amazon.com that focuses on being present in daily life. Available as meditation mindfulness in instruction Step-by-step JonKabat-Zinn by Led Life Everyday in Meditation Mindfulness YouWherever Go, There You Are: com orcall (800)333-9185. Order athttp://shop.soundstrue. CDs orcassettes. tomeditation. Two introduction A good, step-by-step Weil Andrew by &JonKabat-ZinnLed Health forOptimum Meditation

or (800)800-8661.

. 60 min). Order60 min). at sounds to lead you into deep sleep (CD or MP3, images soothing and gentle uses This guidedimagery Naparstek Belleruth by Led Journeys –Health Sleep Healthful Sleep Better Getting relaxation in your day. your in relaxation of fora moment guided meditations online Short www.relax-online.com/imageryonline.htm Meditative Moments guided relaxation imagery exercise. forafree menu ontheleft Click on“Experiences” Click on one of the disease names to enter the site. www.healingchronicdisease.org forHealth&Healing, Center Continuum New Approaches to Chronic Disease, Exercise Imagery Guided stress. to ease laughter oruse emotions, your understand to journal, art apersonal howtouse create learn enjoy. Try an audio breathing and relaxation exercise, and relax you tohelp Special exercises online php www.caregivinghelp.org/moment-for-yourself/default. Elderly Council forJewish forYourself A Moment Online Exercises Relaxation you fallyou asleep. manage tohelp and exercises disorders, common sleep ways to exercises, breathing habits, relaxing lifestyle talk about They agoodnight’s toget rest. lifestyle your howtonaturally CDsteachyou change two These Dr.Led Weil Naiman, Andrew &Rubin PhD Wake Refreshed up More Deeply, Sleep Through the Night, Easily, Fall Asleep Sleep: Healthy Sleep sleep. and restful toproduce relaxation hypnosis and meditation mindfulness in you This CDguides Shapiro Roberta by Led Solutions Sleep Collection: The Calming apnea. exhaustion, and sleep daytime such problems asinsomnia, snoring, for sleep This book has information and a step-by-step program Hill, 2006 Mardon. Dr. McGraw- By &Steven Epstein Lawrence A Good Night’s Sleep to SchoolGuide Medical The Harvard (800) 800-8661. or or www.healthjourneys.com

19 Caring for Yourself While Caregiving 20 Caring for Yourself While Caregiving RELAXATION EXERCISES TO EXERCISES TRY RELAXATION feel more relaxed during your regular day. regular your during relaxed more feel to howyoustart andnotice onceadayforweek exercise arelaxation Try doing onthefloor. feet andyour back straight, ona bed. You down couch or lie can also lap, handsonyour your Put your position. To acomfortable in achair in sit begin, your attention back totheroom attention aroundyour you. you are ready, slowly open your andeyes bring itaway. itand carry When soften breath your out. If any thought comes to your mind, just let breathe body andasyou mind your leaving in, breathe all andthestress asyou feel mind bodyand your cominginto therelaxation Feel breath. onyour attention focusyour as you Let all the thoughts in your mind just float away the count of 1…2…3…4. Repeat this 5 times. Now breathe out slowly through your mouth to through your nose to the count of 1…2…3…4. Close your eyes. Breathe slowly and deeply Breathing Relaxing you mouth. Slowly open your eyes. your mouth.you open Slowly through noseand in out your throughbreaths, Take body relaxed. whole another 3deep muscles of your face, feel the muscles in your for 3 seconds and let go. As you release the face,” scrunching up your whole face. Hold face, your reach make you a“pruneWhen outand release. breathe asyou jaw. neck, shoulders, tense as you in Breathe and arms abdomen, back,hands, upper chest, body, ofyour upwards section –your moving seconds and let go. Keep doing this with every relaxed. tense yourNext, upper legs, hold for 3 out. Feel the muscles of your lower legs go. holdfor3secondand let legs, Breathe lower again. your deeply in Nowtense Breathe relaxed. feet ofyour themuscles Feel out. Hold that go. for3secondsand let Breathe your toes, making your feet as tense as you can. Take in. Tense breath adeep curling feet, your Begin by focusing your attention on your feet. mouth. times. your three Repeat itout throughthrough noseand let slowly your Close your eyes. Take a slow, deep breath in Relaxation Muscle Progressive SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL common health conditions such as high blood pressure, headaches anddiabetes. headaches bloodpressure, suchhigh common conditions as health ways to cope with stress. They can also help you keep fit and avoid or better manage great are oracupuncture massagetherapy andeven exercise, eating, mood. Healthy your Taking care of your physical health gives you more energy, lowers stress and improves Carry a healthy Carry snack in your bag Cook your favorite dish in a healthier Try a smaller –portion put your Eat for color – the more fresh fruits day every ofwater glass anextra Drink Make a shopping list before you go to Pack yourlunch thenightbefore Have a glass of water, juice or low-fat Decide not to keep snacks like chips, or a couple cubes ofcheese or acouplecubes seeds, halfapieceoffruit, sunflower like baby carrots, raisins, almonds, it baking itinsteadoffrying –try instead ofbutter/margarine/lard oil olive cook with way –forexample, slowly dinner on a smaller plate and chew brighter (and healthier) it will be! itwill (andhealthier) brighter and vegetables in your meal, the –andsticktoit the supermarket milk insteadofasoda inthehouse andcandycookies bars KEEPING YOURKEEPING BODY HEALTHY prepare healthy foodanddiet. healthy eata prepare howto thesummerand in teachpeople Market vegetables in their homes. They also have a Farmer’s families theSouth in Bronx howtoproduce organic This project, which localinvolves youth, teaches www.forabetterbronx.org (718) 292-4344, 10454 NY #213,Bronx, Avenue, 199 Lincoln Bronx For aBetter Project Home Produce butappreciated notrequired. vegetables from the food co-op. A donation is fresh using recipes tasty howtoprepare Learn email: www.sbxfc.org [email protected] 10451,(718) 401-3500 NY Bronx, (at158thStreet) 3103 Third Avenue South Bronx Food Co-op Cooking Classes Free Classes Healthy Cooking & Nutrition cenyc.org/files/gmkt/map.pdf cenyc.org/files/gmkt/map.pdf www. and This map dates hours: hasBronx. locations, the in fourfarmer’s markets This grouporganizes (212) 788-7476,www.cenyc.org/greenmarket NYC Grow Markets Farmer’s Greenmarket information. formore at(718) 466-9178 Bronx DPHO html/cdp/cdp_pan_health_bucks.shtml. the Contact www.nyc.gov/html/doh/ ishere: farmer’s markets ofparticipating Alist atthemarkets. and vegetables are$2 worth each and can be used to buy fruits out which “HealthBucks” atmany free markets, gives also PublicHealthOffice Cards). TheBronx District Benefit accept foodstampsmarkets (Electronic Bronx from early July to mid-November. Most farmer’s around atfarmer’s markets the and fruit vegetables gardens fresh and sell Local community farmers Bronx Farmer’s Markets &Food Co-ops Markets Farmer’s

21 Caring for Yourself While Caregiving 22 Caring for Yourself While Caregiving classes. and consultation yoga nutrition classes, cooking items, pet products, and house wares. Also offers household healthfoods, groceries, and vegetables, selection of affordable organic and non-organic fruits can purchase you fee. Then awide aone-time paying healthy, food. You fresh by can becomeamember club for ofbuying isanother type A foodco-op (718) 401-3502, www.sbxfc.org 10451,(718)401-3500 NY Bronx, or (at158thStreet) 3103 Third Avenue FoodCo-op Bronx South walks. for meditative alabyrinth designing summer filmand series, art dance workshops, and is gardening. also ascommunity It holdsa aswell CSA, has organization a environmental This community http://friendsofbrookpark.org friendsofbrookpark.org email: information@ 10454,(646) 648-4362 NY Bronx, &141st 140th Street between Brook Avenue CSA) Bronx Park(South ofBrook Friends [email protected]. Village Van Cortlandt and Bronx (212)729-6384 South (718) 549-9200x257 (718)549-8100x129and Riverdale (718)514-3305 Norwood Parkchester (917)432-8494 (347)525-4727 Island City bronx www.justfood.org/csaloc/ (212) 645-9880x233,Visit CSA’s) Bronx sponsored (six CSAs Food Just straight fromthefarm. thatcomes produce fresh eachweek get farmer’s in advance. harvest Then, from June–November, you fresh vegetables, fruit and other food. You buy a share in the tosell farms withlocal arefood clubsthatpartner CSAs buying (CSA) Agriculture Supported Community November. from Held June- and vegetables. fruits choose fresh howto and learn themarket Visit farmer’s market. This tour meets at CHCC and walks over to a local (718) 410-3604 10451 161st305 East NY Bronx, Street, Medical Montefiore Center HealthCare Center(CHCC)Comprehensive MarketFarmer’s Tour for exact locations locations for exact

salt. You orordersalt. itfor$4. online itforfree can read way, ahealthy in dishes Latino fat lower with and lower 26popular howtoprepare bookshowsyou This recipe recip.htm www.nhlbi.nih.gov/health/public/heart/other/sp_ Lung and BloodInstitute National Heart, sabrosos ysaludables latinos Recipes/Platillos Latino Healthy Heart ororder online itfor$4. it forfree way. ahealthy in dishes American African You can read 26favorite howtoprepare bookshowsyou This recipe chdblack/cooking.htm www.nhlbi.nih.gov/health/public/heart/other/ Lung and BloodInstitute National Heart, American Style HomeCooking Healthy African Heart Healthy.”& Heart Cholesterol,” “Women’s Health,” Heart and “Diabetes Family Meals,” “Meals Minutes,” in Low- “Low-Fat, “Healthy cookbooksincluding ofhealthy A list jhtml?identifier=3040179 www.americanheart.org/presenter. Association Heart The American Cookbooks Eating Healthy toyou! thatsound tasty of recipes and makealist forsuggestions orbookstore library your local There are many cookbooks with healthy, low-fat recipes. Ask at Cookbooks Healthy ways of healthy eating. ways ofhealthy different tosee diets Mediterranean, and vegetarian This site has food pyramids for Latino, Asian, www.oldwayspt.org Trust andExchange Preservation Oldways and balance levels energy activity for up to a year. A free, online program to track your physicaldiet, www.mypyramidtracker.gov The Center for Nutrition Policy and Promotion/USDA Tracker Pyramid My coaching can download. toolyou journal and an aBetterMe online tips, daily expert that focuses on a different area each week. Also has A free 12-week online nutrition and fitness program www.goredforwomen.org/BetterU Association Heart American YourChange Life U: Makeover ThatCould AFree Better WebsitesNutrition

for eating (and living) healthier. (and living) for eating A handy, pocket-size book with simple, sensible rules Michael Pollan.By Penguin, 2009 Manua Eater’s l An Food Rules: progress. goals and set track you your tohelp also special charts habits. are eating healthy There develop you to help 150Over recipes, inspiring messages and practical tips 2007 Press, TheCountryman Jean Harvey-Berino. By WellThe Eating Diet NotThat!” This, and “Drink guide,“Cook NotThat!” This, survival a restaurant 7 other books, including guide, a supermarket survival save you hundreds of calories a day. The series also has howtomake foodswaps you simple that can showing by and eathealthier loseweight you This bookhelps DavidBy Zinczenko. 2007 Rodale Books, 30 Pounds –orMore! Food Swaps that Can Save You 10, 20, Eat This, Not That! Thousands of Simple and nutritionists. how to prepare it, and has recipes from leading chefs ofeach food and thebenefits explains It diet. to your This book tells you how to add healthy and foodstasty DaveBy Grotto. Bantam, 2007 101 Foods That Could Save Your Life onNutrition Books drinks,” and “getting weight.” healthy toyour eat?” “whatincluding shouldyou “choosing healthy Up-to-date information on diet and nutrition, www.hsph.harvard.edu/nutritionsource ofNutrition Department SchoolHarvard of Public Health, Source The Nutrition

Exercise anddiet. Exercise sunshine, water,Are andair, rest, it noonecanAnd deny anywhere doctors six The best classes, and some have swimming pools. pools. and somehaveswimming classes, andyear. yoga dance aerobics, have gyms, Mostsites is$10per membership months.Senior or $25forsix year is$50per programs.membership low-cost Adult or around free theBronx with centers 11 recreation ofThe Department Parks NYC and Recreation has or dial 311fordetails www.nycgovparks.org/facilities/recreationcenters Centers Recreation Bronx shape.top in you get class exercise tohelp An forwomen 10467,(718) 547-6655 NY Bronx, Brendan’sSt. Church, 206Street 333East Bootcamp forWomen &Fitness Exercise forfoodthat and shop ishealthy quick toprepare. you guidetohelp fatscarbs, thetear-out and protein.Use fiber, highin that calories, islowin in and moderate foodlabelsand howtoeatadiet howtoread Learn 2006 Janis Books, By Hearst Jibrin. Weight Loss Your andHealthy forDelicious Shopping List The Good Housekeeping Supermarket Diet: • Kingsbridge Heights Community Center Community Heights • Kingsbridge PointCenter • Hunts Recreation Park• Haffen House Field • Crotona Park Center • Crotona Community • Basil Behagen Field House Field Behagen • Basil (718) 884-0700 Terrace3101 Kingsbridge (10458) (718) 860-5544 (10474) 765 Manida Street (718) 379-8347 (10469) and Avenues Ely Hammersly or(718)716-1196(718) 822-4440 (10457) Avenue 1700 Fulton East 166th Street (10452) Street 166th East

– Nursery rhyme – Nursery

23 Caring for Yourself While Caregiving 24 Caring for Yourself While Caregiving SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL Go to the park and throw a ball Take soup two cans and slowly lift Sign up for a fitnessclass – having it Pop one of those old exercise videos totakea Make afriend with adate Take a walk, go for a bike ride or just Get off the bus or subway one stop Take thestairs Do some gentle stretches when you Turn on the radio and dance around control theremote Hide Shoot a few hoops – see how many around weights them as togo likely in your schedule will make you more workout in theVCR orDVD anddothe week walkevery 20minute brisk stress torelease athome stretch oftheway andwalktherest early yougotobed wake upandbefore your house points youcanpoints get! for Montefiore Medicalemployees). for Montefiore Center at$160(only$90 at$195andfor adults seniors membership yearly with center also haveafitness They Reasonably priced classes such as aerobics and zumba. www.mmcc.org(718) 882-4000, Road) Gunhill (atEast 3450 DeKalb Avenue Center Mosholu Montefiore Community limited mobility. with more specialseniors for healthandclasses fitness also have They forseniors. activities and other leisure as yoga and toning & balancing), walking groups, classes(such exercise weekly workshops, nutrition Free www.midbronx.org/projects.html (718) 588-8200x1291 10451 NY Bronx, Concourse, 900 Grand Services Council Healthy Seniors Program, Mid-Bronx Senior Citizens seniors. for andwalking fitness lessons tennis classes, yoga Free BD=17019 www.cityparksfoundation.org/index1.aspx? (718)760-6999 233rd &East Street, Jerome Avenue Van Cortlandt Park, Woodlawn Courts Program Fitness ParksSeniors City assistance is available with an application. older adult program, and a swimming pool. Financial an classes, includeexercise formembers Services (718) 792-9736,http://ymcanyc.org NY, Bronx, 10473 Avenue, Hill 2 Castle YMCA Bronx • Williamsbridge Oval Recreation Center Recreation Oval • Williamsbridge • West Bronx CYO Center Recreation Mary’s • St. Center Recreation James • St. Center Recreation Dolen • Owen • Mullaly Community Center Community • Mullaly (718) 654-1851 or(718)994-6785 (10467) East Oval 3225 Reservoir (718) 293-5934 (10452) Avenue 1527 Jessup (718)402-5155 Ann’s450 St. (10455) Avenue (718) 367-3657or367-3658 (10468) 2530 Jerome Avenue or(718)822-4202 (718) 829-0156 2551 Westchester Square (10461) or(718)537-6782 (718) 590-5743 (10452) Street 164th 40 East

entry fee is$2. fee entry The and visitors. formembers educational activities and recreational offers This 2,875square footcomplex asp www.highbridgelife.org/ourservices/recreation_center. 10452,(718) 293-5934 NY Bronx, &172nd Street Avenue 1527 Jessup West Center Recreation Bronx one of these recreation centers for details: Contact progress. totrack your apedometer you gives even walks This summerprogram fitness and organizes step_out_ny/step_out_ny.html www.nycgovparks.org/sub_things_to_do/programs/ ofParks and Recreation Department NYC York New Step Out City nyc.gov/html/dfta/html/health/strollers.shtml www. hasThis site ofwalkingclubs alist theBronx: in fortheAging Department NYC WalkingBronx Clubs Walking Clubs contact: details For andexercises. more toning and stretching weights, light walking, fitness aerobics, such asstep children familyA free program. fitness foradults and Classes www.nyc.gov/html/doh/html/cdp/shapeupny.shtml ofParks and Recreation Department NYC Shape York Up New Tai Chi and aerobics. including forseniors, workshops and wellness Exercise www.netscenter.org (718) 430-1400, email: [email protected] 7 Hugh J. York New Circle, Grant Bronx, 10462 (NETS) Services forTraining Enhancement Neighborhood • Roberto Clemente State Park State Clemente • Roberto • Hunt’s Point Center Recreation James • St. Center Community Classic • Melrose • St. Mary’s Park Mary’s • St. (718) 299-8750 West Tremont &MatthewsonRoad (718) 860-5544 Spofford &Lafayette) (between 765 Manida Street (718) 822-4271 at192nd2530 JeromeStreet Avenue (718)665-7093 Street, 156th 286 East (718) 402-5155 Ann’sSt. 145th &East Street Avenue

Bronx YMCA Bronx Pools Swimming is okay. Call onday fordetails and time. group. from theweather June-November, Meets when Take a half-hour walk around a nearby park with this (718) 410-3604 10451 161st305 East NY Bronx, Street, Medical Montefiore Center HealthCare Center(CHCC)Comprehensive Walking Group dial 311or , ofParks &Recreation Department NYC Pools Swimming Outdoor year. is$10per membership Senior membership is $75 per year or $37.50 for 6 months. Adult pool formembers. swimming indoor An 10455,(718) 402-5157 NY Bronx, Ann’sSt. and145th East Street Avenue Center ParkRecreation Mary’s St. Financial assistanceisavailable an application. with An indoor, 6-lane swimming pool for members. (718) 792-9736,http://ymcanyc.org York, New 10473 Bronx, Avenue, Hill 2 Castle strength and flexibility. strength increase and helps and onjoints muscles, pressure Gentle exercise in the pool that does not put excess www.lehman.cuny.edu/deanadult/continuinged (718) 960-8512 10468 NY 250 Bedford Park West, Bronx, Boulevard Education Lehman Continuing College Class Aquatics Arthritis Senior lateJune. in summer beginning Outdoor forthe poolsacross theBronx open are www.nycgovparks.org/facilities/pools • St. James Recreation Center Recreation James • St. Park Mary’s • St. • Hunt’s Point (718) 822-4271 at192nd2530 JeromeStreet Avenue (718) 402-5155 Ann’s atSt. 145th450 East Street Avenue (718) 860-5544 Spofford &Lafayette) (between 765 Manida Street (718) 760-6969

25 Caring for Yourself While Caregiving 26 Caring for Yourself While Caregiving with suggestions of specific types of exercise todo. of types ofspecific suggestions with Tips for being physically for active larger sized people, http://win.niddk.nih.gov/publications/active.htm Diseases and Kidney National and Digestive Institute ofDiabetes Size atAny Active Websites Activity Physical Dancing, SalsaBelly and yoga. A range of classes for fitness, fun and health such as personalenrich www.hostos.cuny.edu/contedu/(718) 518-4444, York New Bronx, 10451 Concourse, 500 Grand College Community Personal Enrichment Classes, Hostos classesand musicand lessons. voice arts martial also have They Dance styles. many classesin different (718) 882-3700 10469 Road, Hill NY Gun 974 East Bronx, Palomba Academy ofMusic aerobics to Latin beats). dancing suchClasses asbelly and Zumba (dance www.mmcc.org(718) 882-4000, Road) Gunhill (atEast 3450 DeKalb Avenue Center Mosholu Montefiore Community and self-expression. creativity exploring while and tostayhealthy fit yoga dance African,Adult classesin Modern, Salsa, and www.mind-builders.org/dance.html 10467,(718)652-6256 NY Road),Plains Bronx, Road &White (Gunhill Avenue 3415 Olinville Center Arts Creative Mind-Builders Dancing, Dancercise, and yoga. Swing such forwomen asSalsa,Classes Meringue, www.mercycenterbronx.org 10454,(718)993-2789 NY Bronx, Avenue) (atWillis 145th377 East Street Mercy Center and yoga Tai dancing, belly including Classes Chi. continuinged www.lehman.cuny.edu/deanadult/(718) 960-8512, 10468 NY 250 Bedford Park West, Bronx, Boulevard Education Continuing College Lehman Dance Classes

program totry. and asamplewalking walking, and after do before a walking program, to stretches onhowtostart Tips http://win.niddk.nih.gov/publications/walking.htm Diseases and Kidney National and Digestive Institute ofDiabetes Direction theRight Walking: AStepin health. todoeachpromoteyour need week you tohowmanyactivity ofphysical minutes A guideline www.cdc.gov/physicalactivity/everyone Control and forDisease Prevention Centers Adults and Older forAdults Guidelines Activity Physical butforanyone. disease ishelpful forheart risk want their who tolower forwomen iswritten It active. physically and staying has forgetting tips This article LearningNewMoves.pdf www.womensheart.org/PDFs/HHH_ Women’s Foundation Heart Guidelines Activity Physical Moves: New Learning progress. track ofyour tokeep sheets can do. log ofexercise supply a12-week Download you exercises specific and training gives strength start to you depression, and guides more. Thissite diabetes, can have benefits forbalance, arthritis, bone mass, and and safe effective, are exercises Strengthening www.cdc.gov/physicalactivity/growingstronger Control and forDisease Prevention Centers Adults Older Training Strength for Stronger: Growing New York, NY 10011,(212)242-2254 York,New NY 400 Suite Street), (at14th Avenue 80 Eighth Tri-State Clinic Acupuncture College (212) 982-4600 915 Broadway, 3rd Floor, 10010 York, New NY Center,Pacific Acupuncture College x130 (212) 924-5900 10001 York, New NY 226 West Street, 26th Massage Clinic Therapy Institute Swedish details. specific direct supervision of a licensed practitioner. Call to find out the Treatmentscost. are given by advanced students under the These clinics offer massage therapy and acupuncture at reduced Acupuncture Massage Therapy and

living a life of wholeness and balance. that come, and the gifts receiving have togive, you theother, aspace, honoring preparing what offering presence: opening yourself, making the intention, ahealing tobeing 7steps This bookdiscusses 2001 Publishing, &Susan Cutshall. James Miller By E. Willowgreen Presence aHealing ofBeing The Art forInspiration Books programs have. and they special you whatservices We youtoask centeroranear yourreligious encourage include: examples you.Some interest religious centers offer special programs and events that might with regular religious services and holiday observance, many Along temples. and Buddhist mosques, synagogues, churches, including intheBronx, centers aremanyreligious There Services Religious www.netofcare.org/content/your_needs/spiritual_needs.asp calledonline article Your Needs: Spiritual Needs, from the website Net of Care: To read more about the importance of spirituality for caregivers, take a look at this andstrength? ofinspiration sources your are What choose, spiritual practices can help give a sense of meaning, strength and comfort. you ways Whichever meditation. orthrough nature in ofconnection sense special You a mayalsofeel orreadings. prayer placeofworship, your through support help lower feelings of depression and boost your self-esteem. You may find spiritual It can well-being. emotional onyour caneffect have asignificant support Spiritual • Programs to visit the homebound elderly or those or those thehomeboundelderly • Programs tovisit opportunities volunteer • Community groups • Support dinners • Community • Holiday celebrations and Feast orCircle Services ofPrayer • HealingServices • Bible/Torah/Koran classes study • Pastoral counseling with illness with FINDING SPIRITUAL SUPPORT SUPPORT SPIRITUAL FINDING

AND CONNECTION bring compassion, and energy joy. andasways tohelp ofawareness meditation practice the face presents orotherchallenges. we It illness when even wholeness andcan howwe find as wholeness” conceptof“healing ontheBuddhist This bookfocuses PhD, RN. Penguin, Birx, 2003 Ellen By –ForYourself andOthers andCaregiving Caring, Healing Zen: Buddhist Wisdom on Compassion, people’s lives. other in difference tomake power and apositive your about do you you the work toinspire stories Uplifting and Rosalynn Carter. HCI, 2004 By Jack Canfield, MarkVictor Hansen,LeAnn Thieman, the World and theCommunity theHome, in Caregivers Inspire to Stories Soul: fortheCaregiver’s Soup Chicken different perspective. about think from you a theissues helps Each reading Read a daynew inspiring ofaffirmation theevery year. 1999 Press, PatBy Samples. Fairview forCaregivers Daily Comforts field of aging, medicine and finance. the in from leaders advice and practical from caregivers through to service others. It includes inspiring stories can develop deep kindness, compassion and renewal Buddhism, and Islam, howwe thisbookexplores Drawing on the wisdom of Christianity, Judaism, Witrogen. McLeod, 2000 Beth By andRenewal Loss, ofLove, Journey TheSpiritual Caregiving:

27 Caring for Yourself While Caregiving 28 Caring for Yourself While Caregiving SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL I run to my center, tomy I run calm, my bliss. my my tofloodbarricades, threatens theworld When yourself for all Thankthat yourself you are and Take a slow, deep breath and say the Reflect on a moment of kindness, fora over people afew Invite you’d If areligious liketoattend Take a slow walk in a park or garden Write down a prayer or inspiring Watch orsunset atsunrise thesky Sing a song that has special meaning Say a prayer that speaks to your acandle Light all that youdo words “thank you” thisweek happen happened to you or that you saw joy or charity – big or small – that passagetoshare orinspiring prayer brings a poem,reading: everyone how aboutgoingonce amonth? but feel you service don’t have time, aroundyou and noticethenature it youneed when pocket toread passage it and in carry your bag or to you heart is alsotheprocessofgrieving. avaluable toolduring oflife.It thelaststages in one foraloved caring people This bookhas for special and illustrations poems DonnaBy Iona 2001 Drozda.Wren House, Twenty Two Poems forCare Givers Prayer LutherMartin King Jr. and Duke Ellington. and the Tao Te Ching, as well as from people such as Bible, the Torah, the Koran, Native American texts, from quotations the are There and spirit. emotions day ofPrayers the for year every to heal the body, 2000 Conari Press, By Maggie Oman, Dalai Dossey. Lama XIV and Larry theWorld Around from Meditations Poems, and 365Blessings, forHealing: Prayers Order at www.healthjourneys.com or(800)800-8661. Order atwww.healthjourneys.com can be used for personal reflection or for groupstudy. &Hospitality. Gratitude, Enthusiasm, It Forgiveness, and aspecial focusonthequalities of and stories, has It life. beautifulmusic images, everyday for your This 6 DVD set helps spiritual you develop practices Brussat Ann and Mary Frederic By Hospitality Gratitude, Enthusiasm, Life: Forgiveness, Everyday theSacred in Reading Literacy: Spiritual healingandspiritual growth. and This CDhas forphysical 4guided meditations www.berniesiegelmd.com/audio.htm Dr. by Led Siegel Bernie Healing Spiritual and forPhysical Meditations Guided Four through A Journey Meditations: and Reflections Personal CDs&DVDs Spirituality

– Alison Stormwolf – Alison

them. Youweekend. formany forascholarship of can apply a from are 7–9days but over are afew retreats theworld.Most from all over teachers meditation taught are by Courses meditators. experienced and fornew retreats meditation offers This center www.dharma.org/ims/rc_general.html email:(978) 355-4378, [email protected] MA01005 Barre, Street, 1230 Pleasant Center Retreat Society Meditation Insight God.” Callforthe schedule. thewebsite orsee with relationship your and deepen spirit, your revitalize are meant for you to “rest your mind, body and soul, at their center by the Hudson River. These retreats and forwomen men retreats weekend hold separate ofthePassionist Community and Priests The Brothers www.passionists.org email:(718) 549-6500, [email protected] 10471 Riverdale,NY 5801 Palisade Avenue, Passionist Spiritual Center WeekendChristian Retreats classes. meditation Offers a spirituality group for women, as well as www.mercycenterbronx.org/Activities.htm 10454,(718) 993-2789 NY Bronx, Avenue) (atWillis 145th377 East Street Mercy Center &Retreats Classes Spirituality healing. for distantReiki Buddhist, Spiritual, and Interfaith traditions, as well as to request prayers in the Christian, Jewish, Islamic, distant healing or distant healing prayer. There are links orreceive tosend wish who isforpeople This website distanthealingclinic.asp www.integrativemedalliance.org/projects_ Alliance Medicine Integrative Clinic Distant Healing Online HealingPrayer Distant or(800)800-8661. Order atwww.healthjourneys.com orDVD, (Video ofpeacefulness. sense deep 15min) waya tofeel to piano isarelaxing andmusic.It oboe set – petals and stems leaves, raindrops on of flowers, This video has beautiful images of nature – close-ups Needle Charles by PowerThe Healing ofNature

backgrounds. ofalland ages people programs forJewish Learning and Life has life.Also Jewish your into spirituality Jewish and invite torelax beautiful, lakesidesetting a in retreats meditation 4-day orweek-long Offers http://isabellafreedman.org x319 (800) 398-2630x4or(860)824-5991 116 JohnsonRoad, 06031 Falls Village,CT an aid for daily prayer and meditation. church readings for the season. They are designed as passagesfollowthedaily ofgospel dailyThese readings www.rc.net/wcc/readings andMeditations Readings Daily Scripture several lines of reflection and a closingpetition. quotationa short from the Bible or another source, Prayers for strength and Each comfort. one includes 2003 Publications, Liguori JoanBy Guntzelman. forCaregivers 124 Prayers 23rd Psalm. ofthe aphrase by Each chapter isinspired caregivers. for and affirmation hope encouragement, Devotional Leal. CLW Carmen By Communications/AMG,2004 The Twenty-Third Psalm forCaregivers way. tolookforGod’s thereader invites along embrace the and pilgrimage asaspiritual experience the caregiving inspired by scripture quotes. The author describes A book of daily devotions, with personal stories Noonan. Room, E. Nell Upper By 2009 forCaregivers Encouragement Not Alone: hope. laughter,forgiveness, and strength, thankfulness, suffering, and pain fears, and worries change, about prayers are together. do There to one loved their and ideasforcaregivers to God. Includes worship feelings your express you help to prayers of book A Free. Tyndale Betty 2002 By Press, andReceivers Caregivers andWorship for Ideas Devotional Families: andtheir forCaregivers Moments Quiet is the founding president of the Baptist Healing Trust. life.Theauthor meaningin adeeper seeking for people and compassion onpresence Inspirational reflections 2006 Chapman. Press, Hill Erie October By The Caregiver Meditations For Caregivers Christian Freedman Isabella Jewish Retreat Center Retreat Jewish

29 Caring for Yourself While Caregiving 30 Caring for Yourself While Caregiving provide moments for personal meditation. and themood forworship death. psalms These set to from on situations, birth many life and reflection A book of new psalms to express joy, sorrow, gratitude, Perlman. Debbie 1998 By Rad Publishers, &Praise Healing Psalms New for toHeaven: Flames family harmony. balance, personal and coping, forhealing, strength and spiritual guidance to help you findspiritual This book inspiration,offers comfort, practical advice, 2010 By Rabbi Joseph B. Meszler. Jewish Lights Publishing, Fails or Spirit Body CopeCan You When Help andCaregivers Facing God: Illness, How Finding Judaism scale fee.Center forasliding atthe tocaregiving related counseling spiritual Jewish appointments, or over the offers telephone. NYJHC office homevisits, all in 5boroughs free with people loss (patients, caregivers and families). SRC serves or illness facing are who serious community Jewish ofthe formembers counseling religious/spiritual and social support, Information, work referrals, (212)399-2320x201,www.jcprograms.org NYJHC: (718)601-9714,Riverdale: www.wjcs.com (212)SRC: NYC 664-1632 10019 120 West York, New 57th NY Street, BoardJewish ofFamily and Children’s Services Center Healing York & TheNew RuskayCenter The Shira Jewish session). ($12per for caregivers group support spiritual also have aJewish Sometimes community. groups fortheWestchester and journeying spiritual (payment by donation), spiritual groups support spiritual/pastoral counseling Individual Jewish (914) 761-0600 x149orx144,www.wjcs.com Broadway, 10603 845 North NY Plains, White Services Community Westchester Jewish Center Healing Spiritual Jewish Caregivers For Jewish thisscripture. reading Ityou invites to spend 10 minutes a day in prayer, This website features day.a special scripture every http://sacredspace.ie Online DailySacred Space: Prayer

[email protected], [email protected], journey. Available at (212) 399-2685 x216, email: different experiences of caregivers as they go on this the that themes reflect aroundorganized seven support spiritual offers This companion forcaregivers RabbiBy LMSW Dickstein, Stephanie Companion forCaregivers With Sweetness from The A Rock: Jewish Spiritual www.ncjh.org399-2685 x216,email: [email protected], forthem. care Available at(212) and thosewho illness facing for people source of solace and support spiritual a offer commentaries Psalms andThese inspiring 1994 Rabbi Simkha Y. Weintraub, LCSW, ed. Jewish Lights, Psalms andSolacein theStrength Unfold Healing of Soul, Healing Spiritual of Body: Leaders and humor. stories, meditations, for caregivers, resources for healing, including special prayers, psalms and spiritual creative ofJewish list inspiring An www.jcprograms.org The National Healing for Jewish Center Resources Spiritual Jewish

SMALL THINGS YOU CAN DO YOUCAN THINGS SMALL even bettereven caregiver. an yoube –andthat can help well-being emotional your also agoodwaytosupport connection to yourself. It can yourenrich life by adding andenjoyment meaning. It is andyour energy your can renew creatively Taking yourself toexpress time some Get out your tools and fix something outyourtoolsandfixsomething Get acake Decorate recipe Try outanew Make a greeting card instead of buying Wear color agreat Turn funmusicandjust onsome move Rearrange some furniture in your Make asockpuppet! oldphotosintoascrapbook Arrange Knit a brightly colored orscarf that oldguitar/paints/poetry Bring Take a pencil and pad of paper and Take down andwrite anotebook blockon Try walkingonadifferent up one house to freshen thingsup house tofreshen embroidery with something decorate your life! back into writing/dancing/singing yousee sketch what flow your thoughts comes towhatever your mind, letting perspective your way home – notice the change in EXPLORE YOUR CREATIVITY & CREATIVITY YOUR EXPLORE ENJOY SOCIALLIFE com com email theassociation atNYATAinformation@gmail. or athttp://nyarttherapy.org/referral.html list referral York theNew in therapist through area the an art Find Association Therapy YorkNew Art projects. crafts classesand take-home knitting free including forseniors, workshops and crafts Arts (718) 430-1400, www.netscenter.org 7 Hugh J. York New Circle, Grant Bronx, 10462 (NETS) Services forTraining Enhancement Neighborhood andareas. academic other creative and dance, acting, art, classesin Reasonably priced continuinged/perDev.html www.lehman.cuny.edu/deanadult/(718) 960-8512, 10468 NY 250 Bedford Park West, Bronx, Boulevard Education Continuing College Lehman such asceramics and digital photography. and classesforadults children art Reasonably priced (718) 589-5819,www.bronxriverart.org 10460 Tremont1087 East NY Bronx, Avenue, Center Art River Bronx Spring. theFall in and and classesforadults children art Offers [email protected] 10456,(718) 681-6000 NY x133 Bronx, (at165th Street) Concourse 1040 Grand oftheArts Museum Bronx and crocheting. orknitting anddesign beading, such asjewelry classes forseniors and crafts Arts (718) 792-1800 x228,www.bronxhouse.org 990 Pelham Parkway 10461 South, NY Bronx, House Bronx Therapy and Classes Art Art

31 Caring for Yourself While Caregiving 32 Caring for Yourself While Caregiving cardinalhayes.org [email protected] email lnanko@of allFor information ages. more forpeople theBronx, in chorus community The oldest www.parkchesterchorus.org Chorus Parkchester achorus joining Do you love to sing? Consider classes. and dance arts and martial and fun musical They alsostyles. offer voice lessons, bothclassic using all instruments, with lessons Private (718) 882-3700 10469 Road, Hill NY Gun 974 East Bronx, Palomba Academy ofMusic Lessons, Music piano, violin, cello, guitar, and music theory. onSaturdays lessons in and foradults children Private www.bronxconservatoryofmusic.org (718) 841-7415 10453 NY Room203,Bronx, Building, Guggenheim Avenue 181st &University Street College Bronx Community ofMusic Conservatory Bronx Lessons, Music accepted). pay (noinsurance private are facility. services All home oratahealthcare your in music therapy can doindividualized many They mentalhealth issues. children, in delays and and developmental stroke, Parkinson’s and dementia, Alzheimer’s with disease people with working have experience music therapists licensed communication, These function. and physical languageincluding memory, and benefits, related musicformedical and uses health- therapy Music www.imnf.org (718) 519-5840, email: [email protected] AbrahamBeth Family ofHealthServices andInstitute forMusic NeurologicFunction Therapy Music and advancedbeginners. Guitar, piano and voice training classes for beginners www.hostos.cuny.edu/contedu/personalenrich (718) 518-4444 York New Bronx, 10451 Concourse, 500 Grand College Hostos Community Classes Music Therapy Music Music Classes, Singing and

topics to write about. towrite topics emotionally. Ideas” forideasof Click on“Writing asaway ofhealing writing wantwho toexplore forpeople many suggestions gives This website www.oneyearofwritingandhealing.com One Year ofWritingandHealing illness. or another long-term disease Alzheimer’s with one has who aloved anyone for resource isaunique It andjournaling poetry. in forfinding comfort ideasand techniques with isfilled It toolfornon-writers. This bookisawriting Frances H.By Kakugawa. Watermark 2002 Publishing, Poetry through Mosaic Moon: Caregiving poets. Latino featuring Showcase diaspora, andBronx the Acentos Poetry from theAfrican ofpoets slams, readings has poetry Also atall levels. forwriters orlowcostFree workshops www.louderarts.com email: [email protected] Arts Louder seminars. and professional development workshops, writing creative free mics, and open series areadings including Offers programs for emerging writers of all ages, www.bronxarts.org/bwc.asp (718) 931-9500 x21,email: Writers’ Center Bronx &Poetry Writing gospel, pop and R&B music. Auditions are ongoing. and learning performance, vocaltechnique, in lessons asagroup. are There and training performing singing, of theenjoyment provides forseniors This chorus shtml www.nyc.gov/html/nycha/html/community/music. Authority, Housing (212)683-3647 NYC Chorus Senior and smells. sounds, beautiful sights person’s goodspirits: a things restore Three

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classes, yoga, belly dancing, movies, and lectures. movies, dancing, belly yoga, classes, club, 60+suchages asaknitting abookclub, art people foractive activities offers center This senior (718) 409-1619 10462 Road, NY Bronx, 1525 Unionport Parkchester EnhancementProgram forSeniors forSeniors &Classes Hobbies themselves and keep their families together. thatresources can enhance women’s tohelp ability and women, information and providing affect that ofissues awareness increasing concerns, their discussing by and take control lives oftheir themselves theBronx in empower women This grouphelps (718) 877-5790or(917)443-1952 StepWomen’sFirst Group Support or poncho! the basics ontomake pillow and continue ahat, then Learn and advancedbeginners. forbeginners Classes www.bcc.cuny.edu/ContinuingProfessionalStudies (718) 289-5170 10453 NY Bronx, Avenue, 2155 University Education Continuing College Bronx Community Classes andQuilting Sewing Crochet, (click and on“Locations Hours”). librarian at your nearest library about their programs can download. you You e-books for free can also aska monthly discussion group. Go to www.nypl.org/ebooks a ClickDiscussions”tofind on“Book events. upcoming on “All Programs” and“Narrow then Your Search” for music concerts, and exercise classes for seniors. Click knitting and crocheting groups, readings, poetry email (click on“Classes”). Somebranches also have the computer touse and classestolearn including branchesNYPL offer many programs for the public, www.nypl.org/events/programs (718)579-4244 Center: Bronx Library YorkNew PublicLibrary &E-Books Learning Computer Book Discussion Groups, Public Programs, Social Clubs Creative Hobbies and ornot. asan artist yourself of think you whether Thisbookisforanyone, life. your (back) into and self-expression creativity bring you program 12-week tohelp and inspiring effective An Julia Cameron.By Tarcher 2002 Press, Creativity Way: Path toHigher ASpiritual The Artist’s (book)

also has a weekly Yiddish conversation class. andIt holiday subtitles), celebrations. English (with hosts monthly Yiddish films performances, lectures, language Yiddish and It celebrates culture. This center (917) 930-0295 208thStreet) (atEast Avenue 3301 Bainbridge Cultural Center Aleichem The Sholem Class andConversation Events Yiddish “Onthen thePhone.” on the top menu, then “Programs” on the menu,left home. To click ofclasses, on“For thelist see Seniors” ofyour thecomfort –all within support and give get and things, new learn others, with way toconnect Thisisagreat healthissues. professionals ondifferent health groupsby led classes and support telephone telephone. by in that participate you Without Walls has hundredsUniversity of group classes (212) 769-2850,www.dorotusa.org DOROT Walls Without andToUniversity Your Health chapter.own discussionboards.and read You your can also start contact chapters in your area, the view calendar, event another. one support tosearch thesite Join forand tohave funand gatherlocal in chapters Members women over 50 that celebrates life through sisterhood. and isawebsite social club for HatThe Red Society www.redhatsociety.com HatThe Red Society decorating. and candleand basic soap making, interior creative flowermaking, quilting arranging, jewelry memories, Offers a range of classes such as cake decorating, www.hostos.cuny.edu/contedu/personalenrich (718) 518-4444 York New Bronx, 10451 Concourse, 500 Grand College Hostos Community Classes Enrichment Personal and locks. electrical, refurbishing, work, tile plumbing, Learn how to fixup your homewith classesin painting, www.hostos.cuny.edu/contedu/personalenrich (718) 518-4444 York New Bronx, 10451 Concourse, 500 Grand College Hostos Community Classes Home Repair

To Your has Health

33 Caring for Yourself While Caregiving