The winter season is a season of joy, celebration, and togetherness for many of us. For first responders — police, firefighters, nurses, paramedics – this time of year looks very different.
Winter is the time when emergencies increase. Icy conditions cause accidents. There are more heart attacks in cold temperatures. House fires are more common. Thefts are too. All of this keeps first responders working hard, and often extra hours. That means they sacrifice time with their own families to keep us safe.
Here are some thoughtful ways to show appreciation to our local heroes this holiday season and throughout the year. Remember, the key is to express genuine gratitude and to make these gestures personal and heartfelt.
Deliver some holiday cheer.
Make or buy some food or treats. Drop off coffee for the morning shift. Include donuts or pastries. A soft pretzel or cookie tray is always fun, and a homemade hot meal goes a long way. You also can drop off gift cards to local restaurants. Include cash to cover delivery fees and tips.
Bring a basket.
It’s cold out there. Put together an appreciation basket that includes the things that will make life easier for first responders doing their jobs this winter. Consider hand warmers, ChapStick, hand lotion, cough drops or hard candy, tissue packs, hot cocoa packets, and tea bags. Discover some more ideas in our blog on a winter survival kit.
Send notes and pictures.
Encourage your family and friends, especially children, to create handmade thank-you cards expressing appreciation for the hard work of first responders. Collect these cards and deliver them to the local police station, fire department, or hospital. Don’t forget that a personal handwritten note by anyone of any age is always appreciated.
Share your gratitude.
Write a letter to your local newspaper, sharing a positive story about the service provided by first responders in your community. Use social media platforms to thank your local first responders. Your positive stories can inspire others to express their gratitude as well.
Host a community appreciation event.
Coordinate a community gathering or event to express gratitude. This could be a small ceremony, a casual get-together, or a potluck dinner where community members can interact with first responders in a relaxed setting.
Offer your skills or services.
If you have a skill or service that could benefit first responders, consider offering it as a token of appreciation. This could range from providing free maintenance services to organizing a free workshop on stress management or well-being.
Support first responder charities.
Contribute to charities or organizations that support the well-being of first responders. This could involve monetary donations, volunteering your time, or organizing a fundraising event to benefit these essential workers.
Collaborate with local businesses.
Partner with local businesses to offer discounts or special promotions for first responders, police, firefighters, and nurses. Not only does this show appreciation but it also supports local businesses.
Volunteer at the station.
Offer your time by volunteering at the local police station, firehouse, or hospital. This could involve helping with administrative tasks, organizing events, or simply being a supportive presence.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
If the winter months get you down, you’re not alone. Seasonal Affective Disorder (SAD) affects millions of people, and it’s more than just the winter blues. It can affect your mental and physical health.
Here’s what you need to know about SAD, including how to recognize signs and symptoms, some available treatments, and how to help those around you if you think they suffer from this condition.
What is SAD?
Seasonal Affective Disorder is a type of depression. It is more than feeling sad or unhappy, and it is not a condition that can be wished away. Symptoms start in the late fall and continue into the winter months. They are most severe during December, January, and February. Generally, SAD resolves itself during the light-filled days of spring. (There also is a form of summer SAD, thought to be caused by the heat, humidity, and allergies. Summer SAD is much less common.) SAD usually starts in adulthood. It is rare among people who are under age 20. It is more common among women than men.
What causes SAD?
The exact cause is not known, but it is thought that SAD is linked to reduced exposure to sunlight. Light stimulates the hormone, serotonin, in our brain which makes us feel happy. Increased darkness on the other hand prompts the brain to make more melatonin, causing sleepiness and reduced energy.
What are the signs of SAD?
SAD can affect how you feel, think, and behave. The symptoms are persistent and can be severe. While not every person experiences all the symptoms, here are some common ones for winter SAD.
Losing interest in activities: If the activities that usually interest you lose their appeal, that’s a symptom of a low mood or depression.
Low energy and sluggishness: You may find it difficult to muster the energy to do the most basic tasks. You might experience extreme fatigue.
Sleeping too much: You find yourself sleeping more than usual, and you have difficulty waking up. You may experience daytime drowsiness.
Appetite changes: You crave the mood and energy boosting comfort of carbs. However, overloading on carbs can lead to weight gain.
Difficulty concentrating: You may be unable to focus and have trouble thinking clearly.
Negative thinking: You may feel hopeless, worthless, or even suicidal. You might be anxious and irritable.
What are options for treatment?
Without treatment, SAD can last months. However, most people who seek help can see improvement in a matter of weeks. The symptoms of SAD may look like other mental health conditions, so it’s important to get a diagnosis. A doctor or mental health professional can diagnose SAD and offer options for treatment. Treatments may include:
Light therapy: This involves sitting in front of a special light in a lightbox or panel for a specific amount of time each day.
Sunlight exposure: Spending more time outside during daylight hours can help. Consider a daily walk or outdoor exercise.
Psychotherapy: Talk therapy can help you to understand SAD and manage its symptoms from anxiety to depression.
Medications: ln some cases, antidepressants may be prescribed to correct the chemical imbalance caused by SAD.
Here are some ways to help prevent SAD.
You can take steps to prepare for winter SAD, which may help to reduce its effects.
It may be tempting to go into hibernation mode when it starts to become dark early. However, that can perpetuate the feelings of depression. Instead, plan activities to stay social. This will help to boost your mood.
Exercise regularly. If you can exercise in the sunlight, that’s a double boost.
Eat a healthy balanced diet. If you’re tempted by carbs for a quick energy boost, go for complex carbohydrates instead. For example, choose whole grain breads and fruits over sweets and chips.
Maintain a consistent sleep routine. Avoid excessive amounts of caffeine and alcohol, especially before bed.
Finally, seek professional help if your symptoms persist. SAD is treatable, and fortunately, does not last forever.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It’s time to stop and reflect on the good that is around us. Starting each day with an inspiring message of gratitude not only sets the tone for positivity, it also benefits you in numerous ways. Being thankful increases feelings of happiness and optimism. Gratitude fosters positive self-esteem and improves relationships. It helps to reduce stress.
Embrace the power of gratitude with these inspiring quotes.
“There are always flowers for those who want to see them.” – Henri Matisse
“If you want to find happiness, find gratitude.” – Steve Maraboli
“Enjoy the little things for one day you may look back and realize they were the big things.” – Robert Brault
“Some people are always grumbling because roses have thorns; I am thankful that thorns have roses.” – Alphonse Karr
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” – William Arthur Ward
“Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust
“Gratitude turns what we have into enough.” – Aesop
“The more grateful I am, the more beauty I see.” – Special Olympics CEO Mary Davis
“An attitude of gratitude brings great things.” – Yogi Bhajan
“The single greatest thing you can do to change your life today would be to start being grateful for what you have right now.” – Oprah Winfrey
“Remember that what you now have was once among the things that you had hoped for.” – Epicurus
“Sometimes we should express our gratitude for the small and simple things like the scent of the rain, the taste of your favorite food, or the sound of a loved one’s voice.” – Joseph B. Wirthlin
“This is a wonderful day. I have never seen this one before.” – Maya Angelou
“We must find time to stop and thank the people who make a difference in our lives.” – John F. Kennedy
“We often take for granted the very things that most deserve our gratitude.” – Cynthia Ozick
“Learn to be thankful for what you already have, while you pursue all that you want.” – Jim Rohn
“Gratitude sweetens even the smallest moments.” – Anonymous
“All that we behold is full of blessings.” – William Wordsworth
“Among the things you can give and still keep are your word, a smile, and a grateful heart.” – Zig Ziglar
“The more you are thankful, the more you attract things to be thankful for.” – Walt Whitman
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Before we know it, we’ll be going from relaxing summer days to busy fall schedules. With school, sports practices, extracurricular activities, meetings, and more, it can easily become overwhelming.
We’ve researched some effective ways to take control of our busy schedules. Follow these tips and, hopefully, you’ll find some much-needed time for yourself, too.
Stay on top of the little things so they don’t create last minute rushes.
Stop for gas before the tank is nearly empty. Do your laundry so you don’t have to search for that clean shirt. Go food shopping so you have items to pack for lunch. If you put off the small things, they can become big stressors and throw off your schedule.
Use the one-minute rule. If a task will take you one minute or less, do it now.
Hang up your coat. Put your dishes in the dishwasher. Put away all the groceries when you bring them home, even the ones that don’t need refrigeration. Putting off these smaller tasks will just add to your to-do list.
Make large tasks more manageable by doing them in stages.
If you have a big project at work, you probably break it down into smaller parts. Do the same with your household tasks. Clean the bathroom on Monday, the toilet on Tuesday, and so on. Break up larger projects so that it’s easier to fit them into your schedule.
Make sure everything in your house has a home.
You have five minutes before you must leave, and you can’t find your keys. When you declutter, it’s a lot easier to find the things you need at a moment’s notice. Do that not only for your house but for your car and workspace too.
Schedule tasks for the time that you are most productive.
Are you an early morning person or a night owl? Plan tasks for the times that you have the most energy or can focus the best. You’ll be amazed at how much you can accomplish.
Plan for downtime as you wait for pickups or in lines.
Use waiting time for answering emails, reading brief articles, or doing other tasks that take 10-15 minutes. Prepare a list of smaller tasks that you can complete during this time. Some downtime, however, such as sitting in traffic is not right for multitasking. Don’t text and drive, even if your car is not moving.
Create a to-do list with time estimates.
Don’t rely on your memory. Prepare a daily to-do list. Include an estimate of the time each task will take. Star or highlight the tasks that take priority. Then make an informed decision about which tasks you’ll tackle first. Keep your to-do list in sight where you can easily see it.
Pro Tip: Plan the next day’s to-do list at the end of the previous day so you’ll be ready to go.
Reflect and reprioritize.
New tasks pop up all the time. Take a moment midday to reflect on your to-do list. See where you are and what you have yet to do. Update your priorities to tackle the most important tasks.
Create a master calendar for a visual representation of your schedule.
While a to-do list helps with tasks, a calendar displays your daily, weekly, and monthly commitments at-a-glance. Block out activities on your calendar. Color code your calendar by work/personal/family/child. Allow for travel time and make sure to include breaks/downtime.
Set aside different days of the week for different tasks.
Maybe Saturday is for errands. Sunday is for meal prep. Organizing your schedule in this way helps consolidate the same types of tasks. That way, you’re not running to the food store three times a week for groceries. It will end up being a big timesaver.
Reduce time in meetings.
Consider whether a meeting needs to be in person, or if it could be virtual (no travel time). Maybe it could be a call or email. If you do have the meeting, share the agenda in advance. Include times for topics and stick to the schedule.
Avoid distractions from tasks at hand.
Texts and emails can interrupt your workday and family time. Put your phone on silent or wear headphones. Wait until your break to check your phone. Considering checking email at a designated time (e.g., every hour or every couple of hours) rather than all the time.
Don’t be afraid to delegate.
You don’t have to do everything. Don’t accept more responsibility than you can realistically handle. See if there is someone at work or in your family who can take over some of your workload. Consider paying a professional to handle some of your tasks. There are services that handle errands, housekeeping, meal prep, and more.
Use digital tools.
There are many technology tools that can help you organize from calendar apps to digital to-do lists. Some popular tools include ClickUp, Google Tasks, Notion, RescueTime, and Todoist.
Schedule time for yourself.
You do everything for everyone. Make sure you make time to relax and recharge. Block off time for lunch. Schedule time for self-care, including favorite hobbies, time with friends, and time away. You’ll emerge refreshed and ready to take on a new day.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It takes a special kind of person to be a first responder. You’re first on the scene and among the first to help. You put yourself in danger to save the lives of others. You do your job in the most extreme of circumstances. It takes courage, commitment, and sacrifice.
In honor of National First Responders Day, Oct. 28, we asked second and third-graders to tell us about the police, firefighters, and paramedics/EMTs in their community. Here’s what they said about our everyday heroes.
Paramedics and EMTs
“EMTs are heroes because they are outstanding drivers. EMTs know where traffic hits so they take a different route or area. Next EMTs are fast drivers. When there is a really bad emergency, they drive super-fast and people get out of the way so they can get there fast. Then EMTs are skilled. EMTs know how to get people in the ambulance and how to help people that are bleeding badly. EMTs should be recognized as heroes.” – Amelia
“EMTs are compassionate because they have to support someone’s loved one who is hurt. EMTs are hardworking because they save lives every day. EMTs will always be heroes.” – Mia
Firefighters
“Crank is the sound of a hero firefighter’s ladder. First, firefighters are heroes because they are life riskers. Firefighters go into burning fires and save people. Next, they are fast thinkers. They are such fast thinkers that they never forget anything. Then, they are skilled because they can put on their suits in a matter of seconds. They are really skilled that when someone is hurt, they will try to help and fix it. There is no hero like firefighters.” – Keila
“Firefighters are heroes because they are outstanding drivers. Firefighters are outstanding drivers because they have to run red lights and not crash. I hope someday I will be a hero like firefighters!” – Amelia
Police Officers
“Get down on the ground” is what our hero police officers say to bad guys. First, police officers are heroes because they are life riskers. Police officers are life riskers because they catch murderers. Next, police officers are kind-hearted. Police offices are helpful. Then, police officers are smart. Police officers are very smart, because they need to answer questions. Finally, police officers are my life heroes.“ – Lucas
“Police officers are hard workers because they work hard to save people. Police officers have to be strong to kick down doors and get people out of crashed cars. I hope to be a police office when I get older.” – Reid
Thank you to the second and third-grade classes at Northfield Community School in Northfield, NJ, for contributing for National First Responders Day, and thank you to their teachers, Mrs. Hackett, Mrs. Heenan, Mrs. McGlynn, and Ms. Fisher. The students’ artwork and essays have been given to local first responders in appreciation of their heroic efforts.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Ah, the great outdoors. What is it about being out in nature that makes us feel free and more alive?
Not only is camping refreshing, but did you know that it actually has multiple mental health benefits? Read on to learn more about the positive effects of camping—and our special Work Hard/Play Hard Camping Giveaway for First Responders!
1. Camping reduces our stress.
Face it. Even if you love your job, all jobs come with their own stressors, and stress can be harmful to your mental, physical and emotional health. While one camping trip may not completely reduce your stress, you’d be surprised at the impact it can make.
Nature is associated with higher levels of serotonin, a chemical produced by our body that boosts our mood.
Nature provides a relaxing “soundtrack” that is soothing and peaceful. There’s a reason sleep apps are full of noises from nature. Studies have shown that the babbling of a brook or the sound of wind through the trees promotes relaxation and feelings of well-being.
From a practical aspect, you can escape the “to do” lists and pressures of work and home. You have less to worry about.
2. Camping provides a digital detox.
As a population in general, we spend too much time indoors in front of our screens. This can lead to mental health issues such as anxiety, depression, lack of focus, and sleep problems. It also can be a contributing factor to obesity. Camping gives us a much-needed break from our digital devices.
Camping allows us to be social. It can promote face-to-face conversations, form bonds, and strengthen relationships.
It also allows you to be solitary if you prefer, and spend time with your own thoughts. Nature offers the perfect setting for reflection and meditation.
Unplug during your camping trip. Keep the digital devices to a minimum, set designated phone-free zones, and you’ll enjoy more of what nature has to offer.
3. Camping gives us sunshine and fresh air.
The sunshine and fresh air on your camping trip not only feel good, they have real health benefits. That will make you feel even better about being outside.
If you’re like most Americans, you probably don’t get enough Vitamin D, important for bone growth. Sunshine helps our bodies make Vitamin D, so being outdoors is a natural vitamin boost.
As you breathe in fresh air, your oxygen levels increase. This helps you to feel more energized. It improves your ability to concentrate and remember.
Fresh air also can help lower blood pressure, help in digestion and boost your immune system. Enjoy that breath of fresh air. It’s good for you!
4. Camping promotes exercise and resilience.
Camping doesn’t have to be a survival test; you don’t even have to camp in a tent! You can plan your camping trip around your family’s needs and choose enjoyable exercise and favorite recreational activities. This is a chance to try new things and feel good about all you’ve accomplished.
Choose a favorite outdoor hobby or explore a new one. Examples include fishing, biking, hiking, or orienteering (using a map or compass to navigate between points).
Plan to make your own food over an open campfire, even if it’s just hot water to pour over Ramen noodles. Not only will it be fun, you’ll be building confidence with your newfound skills. Just remember to keep campfire safety in mind.
If you brought the kids along, this is a great time to teach them personal responsibility.
5. Camping improves sleep patterns.
Because your days and nights will be guided by nature, you’ll escape the light pollution and sleep patterns associated with life back home. And getting an adequate amount of sleep each night has been proven to have a positive impact on your mental health.
The sun emits short-wave blue light in the morning and long-wave reddish-orange light in the evening. This signals our bodies when to sleep and when to wake up.
Camping allows you to get in touch with your internal clock and natural sleep cycle. A weekend camping trip can move you closer to the ideal sleep-wake time.
Unlike your normal workday, when you are camping you make your own schedule, meaning you can get rest and wake up whenever you would like. No morning alarms = automatic stress reliever.
Pro tip: Don’t skimp on sleeping gear. Bring that inflatable mattress for an extra cozy night.
6. Camping brings you home with a new perspective.
You’ll return home with your mind and spirit recharged. You will also appreciate the comforts of home more. Here are just some of the added mental health benefits after a camping trip:
Improved focus, higher levels of confidence, and self-esteem
Reduced levels of stress and anger
Stronger family bonds and good memories
California Casualty’s 2022 Work Hard/Play Hard “$10,000 Camping” Giveaway will award one lucky First Responder $10,000 for outdoor gear that lets them disconnect from the daily grind and reconnect with friends, family, and nature.
Firefighters, EMTs, and Law Enforcement officers can enter by clicking here. The deadline to enter is November 18, 2022.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
