TO MEDICATE OR NOT TO MEDICATE: THAT IS THE QUESTION.
Medications play a crucial role in almost every single American’s life. Whether it’s medication for a heart condition, mental health issue, arthritis, weight loss, or even over-the-counter options, almost everyone takes something. This isn’t necessarily a “bad thing,” to be taking medications for different conditions. However, when does the number of medications one takes become too much? What’s the number of prescriptions that tips a person into “too many?”
According to researcher published in the Journals of Gerontology (2024), “The medication burden remained high among older adults in the United States and the appropriate utilization of medications did not improve in the recent decade. Our results underscore the need for greater attention and interventions to the quality of medication use among older adults.” Publisher:
August is upon us. Just like that, summer comes to an end. It’s been a hot, muggy doozy! The storms and floods have left us all a bit soggy but always grateful for what we have, who we love and the community around us.
This month’s feature asks an important question about a topic front-and-center in many of our lives: are we taking too many medications? When does our medication list become too much? AOS Management Care Manager Ashley Seace writes about this question, which is answered by each of us individually with the support of our medical providers. The first step in the process is asking (and considering) the question.
In August’s Ask the Expert, we’re grateful to have Seace’s insight on another compelling question: how can we support someone aging on their own, without family nearby? Often called “solo agers,” these seniors face the second 50 years differently, with both challenges and perks. Seace offers suggestions for how to help a friend who may be a solo ager and offers insight for better understanding what solo aging looks like.
In Mental Health Matters, Amy Phariss, LCMHC, explores emotions. So often, we think of emotions as “good” or “bad.” Depending on culture and our own backgrounds, we think sadness is bad and joy is good. We think anger is dangerous and happiness is fleeting.
Well, it’s official: fall is here. I had my first pumpkin-spiced latte just ture dipped low enough to merit a fleece.
Don’t worry. It was decaf.
October is a gentle month. There are constant reminders of change. we are lucky, toward each other. We have lingering conversations over the flames flicker. Smoke dances around us in a circle. We zip our jackets
In this month’s feature, we’re starting an important conversation: care community for ourselves or a loved one? Fox Hollow Senior Robin Hutchings offers inside perspective for making this decision.
In Ask the Expert, Amy Natt answers a reader’s question regarding away without any estate planning. Without a will or access to important
Phariss helps readers see emotions as neutral and examines why allowing all emotions a seat at the table enhances our overall health, mental and otherwise. Finally, we’re offering seasonal recipes to round out the summer and use up all the gorgeous produce we’re sure these rains have provided. I say that with no gardening experience and a touch of cynicism, as rain is my kryptonite. Nonetheless, a summer harvest (big or small) is something to be grateful for, and these recipes celebrate late summer’s bounty. If you’re an okra lover, flip to page 13 now. You won’t be sorry. And I can personally attest to the value of the corn, tomato and basil salad. I served it with grilled chicken and glass of pinot noir. There is something comforting, during the summer, about simple, fresh food.
Physical therapist Dr. Sara Morrison of Total Body Therapy and Wellness potential diagnostic tools used in physical therapy to help diagnose these tools differ from what other doctor’s offices may offer.
This month, I’ll sign off in celebration of Senior Citizen’s Day (August 21) and the words of Eleanor Roosevelt:
I’m going to agree with Nathaniel Hawthorne this month, who wrote:
I cannot endure to waste anything so precious as autumnal sunshine spent almost all the daylight hours in the open air.
Here’s to enjoying the October sunshine, falling leaves and daylight
“Beautiful young people are accidents of nature, but beautiful old people are works of art.”
Ashley Seace, AOS Care Manager | ashleys@aoscaremanagement.com
Q: I just had lunch with a friend of mine who recently got out of the hospital. He told me about several health issues that have come up in the past few months. I am sad to hear about his struggles, and I’m also worried because he seems alone. He never married and has no children. As far as I know, he has no family nearby. How can I support him but not overstep the boundaries of our friendship?
A: This is a great question, and it actually applies to many seniors. We call seniors who are aging on their own “solo agers.” This means there isn’t any family nearby. These seniors, like your friend, may not have married or had children. Or they might be widowed, estranged from family or maybe even living in the country alone. Their extended family may be an ocean away.
Solo aging has certain perks and definite challenges. Many solo agers report feeling independent and are happy they get to live life “on their own terms.” They also report feeling fearful of a future without a lot of support. Ironically, the independence many seniors love is also part of the question: who will help care for me if something comes up? Who will bring me home from the hospital or care for me during a recovery period or even sit with me during a diagnosis? These can be really scary questions.
Financial fears are also an issue. When we’re solo agers, we don’t have another income or savings account. Financial concerns are an issue in aging for all of us, but solo agers are doing it on their own. Along those lines, legal concerns can be challenging. Solo agers (like all of us) can struggle to identify designated individuals to make financial and healthcare decisions for them.
Another issue for all seniors and especially for solo agers is social isolation. We talk about this a lot as care managers and in the newsletter. Social isolation can lead to depression, anxiety and poor physical health. For those of us who are aging solo, isolation can be easier to slip into because we don’t live with others who might be able to see or identify issues early on. For example, if my mother lives with me, I might notice she isn’t eating as much or has lost weight. If I call my father weekly, and one week he doesn’t answer, I can check up on him. I have a baseline for what is “normal,” so I know when something is different. For solo agers, fewer people are watching for these small details of daily living.
These fears and concerns are legitimate, but solo agers can and do age well, with plenty of support. They, like all of us, can thrive rather than simply survive. One of the key ways to do this is through social connection, and your friendship is key to that connection.
How can you help?
First, you can ask if there’s anything your friend needs. It’s amazing how often people don’t ask for help when a real need exists. Before you ask, be sure to consider what you can offer. If you can’t be there to drive to doctor’s appointments or watch a pet, think about what you can offer. When you ask what you can do, think about your answer and consider your capacity.
Second, reach out regularly. Like I said before, regular contact helps us identify when something is different. Reach out to your friend or set up a weekly lunch date. This will help both with social connection and with consistent attention, which works both ways. You benefit, and he benefits.
Finally, remain curious. Your friend might be just fine, or he might need some support. If you feel comfortable, you can listen for clues that he wants to talk more about these issues, or you can bring them up yourself. Maybe you’re going to attend a community talk on estate planning. Invite him along. Or maybe you have questions about what your health insurance will cover for long term care. You can ask him if he knows anything about it. Curiosity is a great opener for discussions and solutions.
In the end, your care and concern are the most valuable help you can provide. We all need friendships and connection, and the fact that you wrote to us is a sign that your connection is strong and your care is real. Your friend and you are both lucky!
NATIONAL ACCESSIBLE AIR TRAVEL DAY
Last month, we chatted with Elizabeth Armstrong of Rosewater Travel about comfort and travel. She offered great tips for keeping travel comfortable and rewarding.
August 20 is National Accessible Air Travel Day, so we thought we’d hunt down the best tips and tricks to make flying less of a hassle! If you or a loved one are traveling and need extra assistance, these 7 tips can make the flight more enjoyable for everyone.
NOTIFY THE AIRLINE IN ADVANCE
Let the airline know about your specific needs at least 48 hours before your flight. This includes mobility assistance, help boarding, vision or hearing needs, or requests for accessible seating.
REQUEST A TSA CARES PASSENGER SUPPORT SPECIALIST
Contact TSA Cares at least 72 hours before your flight to request assistance through security screening. They offer trained staff to support travelers with medical conditions or disabilities.
USE WHEELCHAIR OR MOBILITY AID SERVICES
Airports provide free wheelchair assistance, but it must be arranged in advance. You can request help from curbside checkin all the way to the gate and even to baggage claim.
ADVOCATE FOR PREBOARDING
Passengers with disabilities are legally entitled to preboard. Use this time to settle in, store assistive devices, and communicate with the crew about any needs during the flight.
BRING MEDICAL DOCUMENTATION
Carry a letter from your healthcare provider describing your condition and any required devices, medications, or special procedures. This can be helpful during TSA screening or medical emergencies.
USE ACCESSIBILITY APPS AND SERVICES
Many airlines and airports offer mobile apps with accessibility features, such as navigation support, audio directions, or visual alerts. Apps like Aira, Be My Eyes, or airport maps can help.
PLAN FOR MEDICATION AND FOOD NEEDS
Bring extra medication in carry-on luggage (not checked bags), and pack snacks or drinks if you have dietary restrictions or medical needs. Notify the airline of any special dietary requirements in advance.
TO MEDICATE ... OR NOT TO MEDICATE ... THAT
IS THE QUESTION.
by Amy Phariss
Are we relying too heavily on medication for better health and quality of life? Is there more we can do without pills for our health and wellbeing?
This is a big topic of conversation for the aging population right now. Am I taking too many prescription medications, over-the-counter medications, and supplements is probably a thought you’ve had or considered for your loved ones. In fact, according to the Centers for Disease Control and Prevention (CDC), adults 65 and older are twice as likely to go to the emergency room because of a harmful drug interaction and are seven times more likely to be hospitalized because of that drug interaction. Older adults take on average five to seven prescription medications, with some taking far more. Ever heard of the prescribing cascade? This is where you begin taking one medication, have a side effect from that medication and then are prescribed something else to manage said side effect. This is how older adults end up taking so many medications; they’re being treated for side effects as well as the initiating health issue. It ends up becoming a cascade of what some healthcare advocates call overmedication.
Overmedication can be seen quite frequently in individuals with dementia. According to the Columbia University Irving Medical Center, one in 10 Americans is living with dementia. Someone living with dementia often demonstrates distressing behaviors throughout the course of the dementia. Distressing behaviors include behaviors such as agitation, depression, hallucinations, sleep disruption, hostility, psychosis, anxiety, anger, and delirium. Often, the first step in managing these behaviors is medication instead of getting to the root of the issue and understanding what is causing the change in behavior.
SOME OF THE ROOT CAUSES OF BEHAVIORS COMMON WITH DEMENTIA ARE NEUROLOGICAL CHANGES, UNMET PHYSICAL NEEDS, DISCOMFORT, ENVIRONMENTAL TRIGGERS, EMOTIONAL AND SOCIAL FACTORS AND CAREGIVING FACTORS.
Many of these root issues can be addressed without medication. However, many older adults living with dementia are taking at least one psychotropic
medication, including medications such as antipsychotics, mood stabilizers, and hypnotics. Many doctors, caregivers and patients ask themselves: why is this the case when these medications should be considered a last resort and not the first line of defense?
There are a few factors contributing to overmedication of older adults with dementia. First, many caregivers experience high levels of stress and lack support, so they might seek a quick fix with medication. Second, staffing shortages in facilities have become a concern. According to research published in the journal Public Health Challenges (2024), “Assisted living facilities and nursing homes face dire staffing shortages that impacts quality of care” (Kahn, et al.).
These shortages contribute to a need for quick, manageable solutions, often resulting in medication to manage difficult behaviors. Some healthcare providers may not be as welltrained in non-pharmacological interventions. Also, many physicians note that lifestyle changes are difficult, time consuming and inconsistent among patients, who often prefer medication rather than long-term, slower approaches. Some patients may not be able to engage in lifestyle changes (such as exercise, diet changes, etc.) due to limitations (physical, financial, environmental). So, the issue of how, when and how often to prescribe medication can be complicated for everyone.
Although medication may be a quicker and “easier” way to address patient symptoms, we must ask ourselves: what are the risks? Using medications to manage behaviors often involves off-label use of the medication. This means these medications weren’t originally meant to manage the behaviors associated with dementia, for example. According to Alzheimer’s Association, “Many atypical antipsychotic medications are used “off-label” to treat dementia-related behaviors, and there is currently only one FDA-approved atypical antipsychotic to treat agitation associated with dementia due to Alzheimer’s. It is important to try non-drug strategies to manage noncognitive symptoms — like agitation — before adding medications.”
Patients may risk experiencing adverse side effects such as increased risk of stroke, heart attack, pneumonia, falls, and mortality. These types of medications are not indicated for long-term use, yet often they are prescribed for years. Understanding if this is necessary and
DEFINITIONS
Prescription drugs: Pharmaceutical agents, prescribed by a physician or other authorized medical professional, to prevent or treat medical conditions or disease.
Beers Criteria: The AGS Beers Criteria® is a list of medications potentially inappropriate for older adults, developed by the American Geriatrics Society (AGS). It helps healthcare professionals identify medications that may carry a higher risk of adverse effects in older adults due to age-related changes in physiology, potential drug interactions, and other factors. The criteria are updated periodically to reflect new research and clinical evidence. The Beers Criteria was last updated in 2023.
For the 2023 update, an expert panel reviewed more than 1,500 clinical trials and research studies published between 2017 and 2022. The resulting 2023 AGS Beers Criteria® include:
Over three dozen individual medications or medication classes to avoid for most older people.
40+ medications or medication classes to use with caution or avoid when someone lives with certain diseases or conditions.
The five lists included in the AGS Beers Criteria® describe particular medications where the best available evidence suggests they should be:
1. Avoided by most older adults (outside of hospice and palliative care settings);
2. Avoided by older adults with specific health conditions;
3. Used with caution because of the potential for harmful side effects; or
4. Avoided in combination with other treatments because of the risk for harmful “drug-drug” interactions; or
5. Dosed differently or avoided among older adults with reduced kidney function, which impacts how the body processes medicine.
For a list of the medications included in the AGS Beers Criteria® visit the Cleveland Clinic’s site (https://my.clevelandclinic.org/ health/articles/24946-beers-criteria), which has a list of medication categories, which link to specific medications.
Potentially Inappropriate Medications (PIM): This refers to medications that, for a given patient, have a higher risk of causing adverse events than potential benefits. This is especially relevant in older adults due to age-related changes in physiology and the potential for drug interactions.
Prescribing Cascade: the situation in which a first drug administered to a patient causes adverse event signs and symptoms, that are misinterpreted as a new condition, resulting in a new medication being prescribed (Ponte, et al., 2017).
Deprescribing: the planned and supervised process of either dose reduction or stopping a medication that might be causing harm or no longer benefit the individual taking it.
According to Centers for Disease Control and Prevention (CDC) data, in 2019 alone, 1 billion drugs were provided or prescribed during physician visits. Between 20172020, 49% of Americans used at least one prescription drug in the last 30 days, and 13.5% of the population used 5 or more prescription drugs.
The most frequently prescribed prescription drugs are analgesics, antihyperlipidemic agents and vitamins.
ANALGESIC: a type of medication that eliminates or reduces pain.
Commonly prescribed among seniors include:
Acetaminophen (Tylenol)
NSAIDS (ibuprofen, naproxen, etc.)
Opioids (buprenorphine, hydromorphone and oxycodone)
ANTIHYPERLIPIDEMIC AGENT: medications used to lower lipid (fat) levels in the blood, primarily to reduce the risk of cardiovascular disease by lowering your cholesterol levels.
The most commonly prescribed antihyperlipidemic agents are statins (Lipitor, Crestor & Zocor, etc.).
VITAMINS: nutrients that the body needs in small amounts to function and stay healthy. Sources of vitamins are plant and animal food products and dietary supplements. Some vitamins are made in the human body from food products. Examples are vitamin A, vitamin C, and vitamin E.
Most commonly prescribed vitamins among seniors include:
Calcium
vitamin D
vitamin B6
vitamin B12
*It’s important to remember that not all supplements are vitamins. For example, creatine supplements are popular in the news lately for possible cognitive benefits, but creatine is not a vitamin. It’s a compound derived from three amino acids.
beneficial is important for everyone: ourselves, our loved ones, caregivers and our medical teams!
How do we manage our medications for our ultimate benefit?
There are a few options to consider and discuss with your medical team if you want to assess and better understand your medication use. Deprescribing is one of those options. Deprescribing is the planned and supervised process of either dose reduction or stopping a medication that might be causing harm or no longer benefit the individual taking it. If you want to stop taking some medications, you need to consult with your provider. Deprescribing can be a positive development for your health, but it’s a serious process and requires thought and care. Weaning or titrating down in dosages can be helpful with many medications, and you may be able to stop taking a medication entirely if it’s unnecessary. This helps to cut back on that prescribing cascade that was mentioned earlier.
Considering non-pharmacological interventions that are good for older adults living with dementia is another step toward treating symptoms with fewer medications. Increasing one’s hydration and nutrition is a great first start. Someone with dementia might be experiencing distressing behaviors because they’re hungry or dehydrated. We all get “hangry!”
Increased exercise is another great strategy. Exercise significantly lowers depression, often experienced with dementia. Offering pain relief such as massage therapy reduces agitation. It is common for someone with dementia to be in pain and not be able to verbalize their pain, so therapeutic touch can be calming and soothing. Creating a homelike environment with notes, pictures, paintings, even changing the lighting can lower one’s anxiety and lead to fewer dangerous behaviors like wandering. The more consistent and individualized the treatment plans are, the better the longterm outcomes will be in reducing problem behaviors and providing sustainable support for the ones we love.
Medications do have many benefits, and they can be used to treat many health problems, providing and supporting a better quality of life. To make the most of medication while experiencing the fewest side effects, health care workers and advocates recommend carefully monitoring the number of medications (both prescription and over-the-counter) and supplements you are taking to avoid overmedication or harmful drug interactions. When medications are needed, the following suggestions are helpful and can be discussed with a provider:
Prescribing them at the lowest effective dose.
Monitoring the target symptoms and being aware of potential side effects.
Using them for the briefest duration of time.
If prolonged use is required, consider intermittent trials of dose reduction.
It’s important not to panic because you take prescription medications. Medications have a place in our lives, and nearly all of us take some type of medication. To avoid overmedicating
yourself or a loved one and to limit harmful drug interactions, you might consider the following things:
Ask your primary care physician before taking overthe-counter medications, vitamins or supplements. Some supplements interact with other medications, so you want your medical team to be aware of everything you’re taking.
Keep an updated medication list for yourself, your caregivers and your medical team. You can have this posted in the bathroom or have a copy in your wallet. This helps medical professionals understand the whole picture of your medication needs.
Review your medication list regularly with a medical provider. You can make an appointment to go over your medications, which gives you time to focus and go through each medication one at a time.
Ask for help organizing yours or a loved one's medication.
Follow medication directions carefully and ask for clarification if you are confused.
Report problems or issues with your medications early. Doctors and prescribers can often provide alternatives to medications if side effects are problematic.
Don’t take someone else’s medications, don’t skip doses, don’t stop taking medication abruptly, and don’t assume something is safe for you because it is natural (or herbal).
Overmedication can definitely be a problem, and paying attention to our medication list and those of our loved ones can help us benefit from the medications we need and avoid side effects from medications we don’t need.
References:
Alzheimer’s Association. Medications for Memory, Cognition and dementiarelated behaviors. www.alz.org. DOI: https://www.alz.org/alzheimersdementia/treatments/medications-for-memory
American Geriatric Society. (2023). Many older adults take multiple medications; an updated AGS BEERS Criteria will help ensure they are appropriate. DOI: https://www.americangeriatrics.org/media-center/news/ many-older-adults-take-multiple-medications-updated-ags-beers-criteriarwill-help
Kahn, T.A.H., Addo, K.M. & Findlay, H. (2024). Public health challenges and responses to growing ageing populations. Public Health Challenges. 3(3), 213. DOI: https://doi.org/10.1002/puh2.213
Pan S, Li S, Jiang S, Shin JI, Liu GG, Wu H, Lyu B. Trends in Number and Appropriateness of Prescription Medication Utilization Among CommunityDwelling Older Adults in the United States: 2011-2020. J Gerontol A Biol Sci Med Sci. 2024 Jul 1;79(7):glae108. doi: 10.1093/gerona/glae108. PMID: 38644631.
Ponte ML, Wachs L, Wachs A, Serra HA. Prescribing cascade. A proposed new way to evaluate it. Medicina (B Aires). 2017;77(1):13-16. English. PMID: 28140305.
MENTAL HEALTH MATTERS: EMBRACING ALL OUR EMOTIONS
Amy Phariss, LCMHCA, Clarity Counseling NC
Emotions are a natural part of being human. Though many of us want to escape certain emotions, being human means having feelings. We all experience a wide range of feelings throughout our lives, but society often labels certain emotions as “good” or “bad.” For example, happiness is seen as a “good” emotion, while sadness and anger are often viewed as “bad” emotions.
As a mental health counselor, I’ve seen how these labels can create unnecessary shame or resistance to certain feelings. In reality, all emotions are valid. Each emotion serves a purpose and can tell us something about ourselves, our world and what’s going on in the moment. Let’s explore why emotions are neither “good” or “bad” and how being open to all emotions leads to better emotional and physical health.
There are many reasons and ways labeling emotions has become common for Americans (and other people across the globe). First, cultural influences impact how we view emotions. Many of us have been conditioned since we were kids to think some emotions are okay (happiness, joy, hope, curiosity and forgiveness). We learned other emotions, however, are less acceptable. Anger, rage, pride and disgust are often seen as “bad.”
Depending on your culture and family environment, pride is experienced as arrogance and seen as negative. In other cultures or families, pride might be a positive emotion, part of confidence and agency. For some people, gender also complicates the emotional issue. Many women report not wanting to appear aggressive or angry, and some men view “sensitive” and “loving” as emotions that may make them weak or vulnerable. With the complications of culture and our own personal experiences, emotions can be heavily weighted toward one end of the scale or the other: good or bad. Rarely, however, is it that simple.
of either avoiding it or reacting to it), I can better understand where it comes from, why it’s there and if there’s anything I need to “do” about it. If another kid hurts my child’s feelings, I might need to ask how my child is doing or check in. I might need to talk to a teacher or investigate further. Or, I might need to take a step back and do nothing. Kids hurt each other’s feelings. Maybe my child or grandchild can deal with it on their own. The point is to stop, listen without judgement and explore the feeling rather than brushing it aside or letting it take root and grow.
For many of my clients, happiness and peace are dangerous emotions. Often, people who had difficult childhoods get used to feeling stressed and anxious. They often say they’re “waiting for the other shoe to drop.” This anticipation of the negative becomes a baseline emotional state. While it might not be pleasant to be anxious most of the time, it’s comfortable because it’s familiar. We know what to do with fear, anxiety, hypervigilance and anticipation. What we don’t know how to handle is peace, contentedness or safety. In fact, a life without problems feels strangely unsafe. So, what some people would consider “good” feelings actually feel pretty terrible for some of us.
THE TRUTH IS: ALL EMOTIONS HAVE PURPOSE. EMOTIONS ARE SIGNALS, AND IF WE LISTEN WITH CURIOSITY INSTEAD OF JUDGEMENT, WE CAN LEARN A LOT.
If I am angry, for example, this tells me something feels unfair or unjust. I’m usually angry when I feel I’m being taken advantage of or if someone I care about is being hurt in some way. If my child’s feelings are hurt, I might feel angry. If I listen to that anger (instead
There are benefits to feeling all of our emotions, even those we experience as “bad” or with discomfort. A few
can highlight boundaries being crossed or
can signal that something important has been lost, giving us the space to process and grieve.
o Fear alerts us to potential danger or the need for
It’s easy to say: just be curious and embrace your emotions, but the reality of doing that can be challenging. How can we shift the narrative around emotions to a healthier, more balanced perspective? Awareness, mindfulness and practice are all helpful.
Step One: Awareness of Avoidance: When we avoid emotions we label as “negative,” we may end up strengthening them or allowing them to manifest in unhealthy ways. The first step in avoiding avoidance is to become aware of when it happens. When do you avoid certain emotions? What is the fear if you feel
these emotions or explore them further? Don’t try to do anything different, at first. Just increase your awareness that you’re avoiding an emotion and take note.
Step Two: Mindful Emotional Regulation: Rather than suppressing anger or sadness, emotional regulation techniques (like mindfulness, deep breathing, and cognitive reframing) can help individuals manage their emotions in a healthy way. Once we’re aware of an adverse reaction to an emotion (avoidance, reaction, etc.), we can be mindful in how we cope. There are so many excellent resources online (YouTube) and even in the form of apps (Calm, Insight Timer) for helping develop mindfulness-based coping
other muscle, we need periods of rest and to build our strength slowly and consistently. In this way, over time, we become stronger, and that strength is sustainable. We actually build capacity – capacity for emotions, connection and peace.
Step Three: Practice & Real-Life Applications
If you find yourself struggling with certain emotions, or if you simply want to exercise your emotional muscles, here are a few exercises to practice and keep on hand:
Name it to Tame It
I know the name of this exercise is a little cheesy, but this works! When we name our emotions, we immediately take some of the sting out of them. If you find yourself feeling angry, for example, you can simply name the emotion: anger. If you find yourself a little down, you can name the emotion: sadness or loneliness. If you find yourself roaming around the house and looking for chocolate, you can simply note: boredom.
Once you’re aware of which emotions are challenging for you, and you’ve identified 2 or 3 coping skills (deep breathing, journaling, walking, meditation), you can begin to practice in real life. I have clients who practice in traffic (anger, frustration), while speaking with someone (partner, spouse, children, boss) or even when they’re alone. When we’re alone, feelings of loneliness, shame, guilt or boredom are common. We can be aware of these feelings and cope with them in these moments, too. A good example might be when you’re alone and begin mindlessly scrolling on your phone, reading the latest news. What is the feeling? Boredom? Worry? Fear? Loneliness? Once you identify this, maybe you decide to cope by phoning a friend for coffee or taking a walk. Both of these options allow you to identify the emotion and then take positive action to address it. You might even decide to keep scrolling on your phone. The difference? It’s not mindless anymore. You know why you’re doing it and what purpose it serves.
Once the emotion has been named, you don’t have to do anything else. Just naming it has a powerful effect.
Explore the Wheel of Emotions
If you haven’t worked with the Emotions Wheel before, buckle up. It’s fun! Go online and type into a search engine: Emotions Wheel. Print it out. Then, start exploring. The wheel has a list of core emotions, and it expands outward into many other, similar emotions. It can be very empowering to identify not just anger but to also link it to humiliation, frustration, jealousy or annoyance. It’s amazing how much better you can feel when you understand not just the presenting emotion but the feelings underneath that emotion.
With practice and awareness, we can actually build emotional resilience. The emotions we fear become pieces of information. We learn and grow. We no longer avoid or dismiss our feelings and ourselves. We become mindful and learn to explore our emotions without judgement. This curiosity has a great deal to teach us, and when we build our emotional muscles, we no longer fear being overwhelmed or blindsided by our
Awareness and reflection don’t mean we obsess about how we feel, unable to take action or get our work done. That would be rumination, which is the opposite of avoidance (though many argue rumination is just another avoidance technique). The point is to avoid being stuck – either in inaction or in worry/ rumination. We don’t stay too long in any part of the cycle or awareness, mindfulness or practice. This takes a bit of time to develop, and much like any
• Track Your Feelings
For many people, tracking feelings offers a lot of insight. You can keep a list on your phone or by hand. Just note, throughout the day, when you notice certain emotions. The more you do this, the more you’ll be able to see patterns and identify the primary emotions you feel and avoid feeling.
Hopefully, these exercises and the increased awareness you have about emotions will allow you to not only feel these feelings more often but help you make better decisions about how you respond, not just to emotions but to people, situations and even yourself!
Seasonal Recipes
The end of summer always makes us want to dig into new recipes using up all the fresh produce we’ve harvested throughout these warm summer months. Here are a few simple recipes full of flavor and utilizing the season’s best bounty.
Fresh Corn, Tomato & Basil Salad
One of the best parts of summer is the corn. It’s crisp, sweet and crunchy, right off the cob or tossed in butter and served with a spoon! This simple side dish is the perfect companion for grilled meats or a stand-alone light lunch. If you want it to keep for the next day, add the basil just before eating.
Ingredients:
4 ears fresh corn, husked
1 pint cherry tomatoes, halved
1/4 small red onion, thinly sliced
1/4 cup chopped fresh basil
3 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Directions:
1. Bring a large pot of water to a boil. Add corn and cook for 2–3 minutes. Drain and cool.
2. Cut the kernels off the cob and place in a large bowl.
3. Add tomatoes, red onion, and basil.
4. Drizzle with olive oil and balsamic vinegar. Toss to coat.
5. Season with salt and pepper. Chill or serve at room
Muscadine Grape & Goat Cheese Crostini
This elegant appetizer celebrates North Carolina’s native muscadine grapes with a perfect balance of sweet, tangy, and creamy. It’s perfect with….you know…a glass of wine or, for those of us who can no longer tolerate wine in these later years, a tonic and lime.
Ingredients:
1 French baguette, sliced into 1/2-inch rounds
4 ounces goat cheese (or ricotta)
1 cup muscadine grapes, halved and seeded
1 tablespoon honey
Cracked black pepper
Olive oil for brushing
Directions:
1. Preheat oven to 375°F. Brush baguette slices lightly with olive oil and toast for 8–10 minutes, until golden.
2. In a small bowl, toss grape halves with a drizzle of honey.
3. Spread goat cheese on each toasted slice.
4. Top with a few grape halves, a sprinkle of black pepper, and an extra drizzle of honey if desired.
5. Serve immediately.
Roasted Okra & Sweet Peppers with Lemon Zest
This side dish is full of Southern charm and a hint of citrus. Great served warm or at room temp. Our neighbors just gave us a bag of freshly harvested okra, and we loved this. There is something very homey about okra on a late summer evening.
Ingredients:
1 pound fresh okra, trimmed (leave whole)
1 cup mini sweet peppers, halved or quartered
2 tablespoons olive oil
2 cloves garlic, minced
Zest of 1 lemon
Salt and pepper to taste
Directions:
1. Preheat oven to 425°F.
2. In a large bowl, toss okra and peppers with olive oil, garlic, salt, and pepper.
3. Spread in a single layer on a parchment-lined baking sheet.
4. Roast for 20–25 minutes, flipping once, until lightly browned and tender.
5. Remove from oven and sprinkle with fresh lemon zest. Serve warm or at room temp.
