Stomping Out the Stigma ~ One Mile At a Time

 

Stomping Out the Stigma ~ One Mile At a Time

Do you recognize this guy? If you've been around Mandala any time at all, most likely you do! But for those who don't know, this is Tim Roberto and once you meet him, you will not soon forget him. Tim is a charasmatic, personable and soulful guy with a huge heart. Once you begin a conversation with him you are guarenteed to walk away with a bit more than you arrived with. Tim embarked on an incredible journey that was born out of a moment with God in a private walk that led to months of training and all culminating in a 20 mile walk from Boynton Beach, FL to Deerfield Beach, FL, to raise awareness in 'Stomping Out the Stigma' that comes with both addiction and mental illness and raising proceeds for a wonderful organization: 1 Brother 1 Sister, (which provides training and resources to First Responders in the areas of addiction and mental health).  I am priveleged to work with Tim and to have been given the opportunity to sit down with him and get the story of how this call came to be...

(Question:)  So Tim, what happend that led you to accomplish this goal and to raise money and awareness for Addiction and Mental Health?

(Tim)  It began one day while I was on a walk with me and God. I was coming up on my 15th Anniversary from active addiction. I wanted to do something that would matter and comemorate this and God told me, "Take it back to where you got sober", and for me, that was in Deerfield. 

(Question:)  Wow ~ 15 years in recovery is awesome! What led you to make that decision?

(Tim)  I had been in active addiction for 33 years prior to that. I'd say my pain finally outgrew the fear in my life. Thank God for the pain!

(Question:)  After you had this experience with God, did you begin planning this event
right away after that?

(Tim)  No. I learned long ago to not just jump when ideas come, but to wait and give it time ~ so that is what I did. I had been jogging some time later and and saw how many miles I had run and about then another thought came to me, (I know from God), that said, "Tim, I love you ~ you have time to bring awareness." and then the words "First Responders" came to me. But it still wasn't clear and I wasn't trying to hurry. 

(Question:)  So what happened that made it all come together for you?

(Tim) About a week later I was at the Beachcomer at a funraiser dinner for First Responders being hosted by Karyn Hurley, who is the Co-Founder of 'One Brother One Sister' and who lost her own brother, (a Firefighter and Veteran), due to addiction and suicide. I realized as I listened to her, that THIS is who I was to do this for ~ still gives me chills how God works. But I STILL didn't take action on it just yet. 

(Question:)  Did you go talk to her about your thoughts at that event?

(Tim) Actually, no. I was still waiting on direction. I didn't know Karyn and didn't feel it was time to approach her. About another week later I was in Port St. Lucie for the opening of a detox center and saw her again there. I felt this was the sign and so I approached her and explained everything that had happened leading up to this moment.

(Question:)  That is so crazy that she was there. So what happened? How did she respond to what you shared with her?

(Tim) She cried and so did I! There was another person at that event, a friend of mine named Deena, (who is a therapist), and without hesitation she said, "I'm doing the food! Me and my sister." I said, "I don't know how many people could end up coming." To which she just replied, "Doesn't matter ~ We are cooking!" 

(Question:)  What was it like putting this event all together?

(Tim) It all all really just came together very easily. I got several speakers that included a Trauma Therapist; Recovering First Responder, a Pastor and the Family member of a First Responder with addiction. They did a tremendous job!  We had over 50 people come to this first event and raised over $6000.00!

  

(Question:)  What was training like? Had you ever done anything like this before?

(Tim) I had never done anything like this before and training was pretty intense. I trained from January until April. About 2 weeks prior to the event it was suggested that I give my feet a break and stop training until event time. About a week prior I did that - however that didn't work out to well because my feet ended up pretty blistered. 

(Question:)  What were the people like who came and participated in the walk?

(Tim) They were all different people. Some were like me and this was all new to them. Some traveled to come do this walk and were really good at it.

(Question:)  Is this part of how you keep your own recovery strong?

(Tim) Part of the recipe for remaining in recovery rests in service to others for sure.

(Question:)  Do you plan on this being a one time event, or do you plan on making it annual?

(Tim) Oh, I FOR SURE plan on this happening again next year...however I'm thinking of something more like a 5K, so that more people will come join in this life changing cause!

If you would like to be a supporter of: One Brother One Sister, you can use this link: Addicted Communities Coalition

FALLEN HEROES NEVER DIE

 

Photo by Lerone Pieters on Unsplash

I like to start by qualifying ~ my clean date is 11/11/20. I was born and raised in South Jersey, I'm 1 of 4 children and I am a twin. I grew up in an Italian Catholic household. My parents are not addicts or alcoholics, however they still had all the same behaviors, and so to me, I thought it was normal. Everything was picture perfect on the outside but on the inside everything was chaotic. From the age of 7 until 14, I was sexually molested by my older brother and paternal grandfather; Which at the time I didn't know was wrong. I knew it didn't feel right, but thought that was what everyone did, so I never said anything. By the time I was 8 I was self mutilating. I didn't know why I was doing that at the time, I just knew it felt better than everything else. I went through the motions of activing like a happy child, when really, I was dying inside - in silence. 

I went through school and partied on the weekends like any other normal teenager, till I found myself in the woods huffing, but not thinking I had a problem. I graduated high school and wanted to go into the military, but because I messed my knee up playing field hockey that was no longer an option. So I joined the Fire Department. I knew as a child I wanted to lead a life of service and to help others. I rose pretty quickly in a man's world. When 9/11/01 happened we got called upon to report to NYC. Our orders were to report to the staging area across the river, and that we would help with fire and EMS in the lower Manhattan area. I was a rescue tech on NJTF1, which is a urban search and rescue team. We got called upon while at the staging area and I would reamin at ground zero for 4 weeks - searching - but found no one viable. It was at that time I realized we had to play God - it was up to us who lived and died, and as a 20 year old, it was an extremely heavy burden to carry. When someone is begging you to save their life and you can't, it changes you. 

At 25 I met my husband and we had a son, who is the light of my life! But sadly, not even my love for him could save me. I was a very large girl weighing 300 pounds. I was pre diabetic, hypertensive and just overall, not healthy. I decided to get gastric bypass surgery which I would later come to find, was the worst mistake of my life. After that surgery I traded cupcakes for percocet and I could not stop. I lost drastic weight and ended up at 85 pounds dying from malnutrition. When I ran out of pain meds a 'friend' gave me something in my picc line which was the 'big H'. I did not enjoy it said, "I cant do that". I stuck with that decision...until the next day when I found I needed more and more and more. This continued for 10 years. 

I still worked my job and felt I was the ultimate hypocrit. I would narcan people at work then shoot up when I got home. After my addiction had gotten really bad, I ended up quitting my job after 20 years and left it all, 'cause I just didn't wanna hurt anyone. I had never thought that I had a problem at all because I was, for a really long time, the functional addict. I believed all the lies I would tell myself, as well as those my disease said to me. Ultimately addiction caused me to love Heroin more than my husband, my son, my family and myself. I would do practically anything to get it. It was just always there for me...no matter what. 

In the summer of 2018 I was held hostage for 4 days by my drug dealer at gun point, chained to a table like an animal, while I was voliated and raped for 4 days - absolutely dehumanized and ultimately I was shot. I don't remember how I got away ~ but I did. When I got to my car where I could use my phone, I found that not one person had called...not even my mom who I talked to everyday. They were all just simply tired of my shit and were waiting to get that phone call that I was dead. It was at that moment, I realized I needed to take a break and stop using for a while. I knew nothing about recovery, so I thought it was use drugs or death.

Thankfully, I got help from my mom and was set up to go to Florida for detox. I got on a plane the very next day. When I threw out my paraphernalia I actually cried...it was like saying good bye to an old friend at the time, though I thought was just going to be for a while. When I landed in Florida, I was withdrawing really bad and was so sick in my mind that I asked the man who picked me up, (who was from the detox program I was going to), to take me to a dealer. Ultimately, my plan was to do 30 days and then go back home to continue to use. I ended up spending 77 days in treatment and I took the suggestion to keep on and I absolutely fought tooth and nail to stay in florida. I ended up going to a half way house, that I knew nothing about and at one point found myself walking down the highway crying, not knowing what to do with my life off drugs. 

It was at that time, I gave myself two options: to either use drugs again or jump in front of a truck. Well, the good news is...I stayed clean for 8 months that time. BUT...I thought I knew what was best for me and I didn't get a sponsor or work the steps because...'I knew it all'. I was really a huge asshole. Well, needless to say ~ I used again! When I went back to treatment then next time, they believed I had had a stroke and so I was sent to the hospital, where they found a malformation in my brain, that came from 9/11 and 20 years of fighting fire. I had experienced symptoms for years, but blamed them on the drugs. So, July 2019 I had brain surgery.  Three weeks after that, I got word from my sister that my mom was in the hospital and a day later, I was on a one way flight back to Jersey to be with my mom and family. I was there two days and my mom passed away. Which was my biggest fear and biggest reservation, but I didn't use and I came back to Florida. 

I was in a fog for weeks. The world no longer spins right without my mom in it.  To this day I miss her. The whole year of 2019 I had four brain surgeries and a stroke. At the time of my stroke, the Dr. said he didn't know if I would make it through the surgery...but I did!  I went through a lot of detox because my dr didn't want me to end up going back out, because I was on some heavy pain meds. I lived homeless and clean for a while, but then used again. I thought I was gonna spend the rest of my life on and off drugs and in and out of treatment. I've really met some amazing people on this three year journey. In 2020 I did alot of stupid things and one was trying to kill myself because I just didn't see a way out. My last relapse was really bad I didn't think it could get worse...but it did. I don't even remember two weeks of my life, but ended up back at detox yet again, really not knowing how I got there. At that time my soul was dead...I was just utterly dead inside. 

When I got out of treatment I went into sober living. This time felt different...it wasn't a decision not to use, but rather a feeling that I had, that 'I have had enough'. The pain had just gotten to be too much. What I did was, I listened... I got a sponsor and I started to honestly work the steps for once. In fact, I didn't change just one thing ~ I changed everything. I have met some people in this journey that will be with me forever! I put one foot in front of the other and just simply did the next right thing. At the sober house I was at, the manager position opened up and I was asked if I would like to do it...and so I did...and for the first time in a long time, I had purpose and was helping people again ~ just in a different capacity. I celebrated a year on 11/11/21. 

This year, yet challenging at times and so hard ~ I just wanted to give up ~ but I didn't! I surrounded myself with strong sober women and they showed me the way! Working with a sponsor and doing steps is the absolute way to freedom! I now am the Operations Manager for my sober living community and have people in my life that truly care about me. In fact, they surprised me and all my girls that I live with, by putting their money together, and flew my sister and my son here so they could celebrate my anniversary with me!! I am eternally grateful for the people I have in my life today. Without true recovery there would be no story to tell. It took me 3yrs to get this year, but I'm grateful for the struggles I have had  because I wouldn't be me today without them. I'm excited to see what year two will bring, but I live in the moment most of the time 'cause that is what works for me.

 Hope you all stay blessed...

Stephanie Dixon

DON'T BE RELIGIDICULOUS!

Photo by Abhishek Koli

One Sunday I was sitting in church and our pastor began his teaching by saying, “Don’t Be Religidiculous!” When I heard it I started laughing, because it just seemed like such a bizarre thing for someone to say. However what he went on to share had an oatmeal effect on me – it was heavy and really stuck!

Growing up in the south, the terms 'religion and religious' were commonly used. One of the reasons for this was because part of being a good southerner is to never be outright rude to anyone. For instance, instead of telling someone that they are a jerk, their life is a total train wreck and they are driving everyone crazy, you would instead say, “Honey, what you need is religion!” Another example could be the miserable angry next door neighbor lady who points out to everyone what’s wrong with them and their life as compared to her own, while at the same time declaring she’ll “pray for them”. Instead of openly expressing one’s true feelings in public, a common statement about a woman like this would be, “She is just a VERY religious”.

In my youth, rarely was the term 'religious' ever meant as something positive. Generally it was used like a heads up, to notify folks that this was not a fun person to be around.  Of course for some people, this is a word of endearment. It conjures up thoughts of a very warm, nurturing and loving person, who for them represented a tangible example of God.

 The word religious can be defined as: Relating to belief in, teaching of, or practice of a religion; Scrupulously faithful; Showing devotion or reverence for God.

For the purpose of this writing however, I will be making reference to the more negative connotation of the word. My point of reference came from my own experiences with certain people that I consistently used the words 'Religious' or 'Bible thumpers' to describe. These were those individuals who I found to be self-righteous, judging or critical of others from a religious standpoint. I wanted nothing to do with them and desired to never be one of them. That sentiment only grew stronger as I moved towards addiction, where I desperately sought out any reason to not be involved with people who didn’t do what I was doing. Of course in EVERY religious dwelling, you are certain to find that 'religious' person who is more than willing to push all your buttons, and that is just exactly what happened in my case. Someone spoke the words I was waiting to hear…about how I “was disappointing God” and that He would “punish my sin”, etc… and at last I could justify within myself leaving the church forever.

For the most part, from the age of 14 to 34, (with the exception of about 2 years and certain holidays), I would remain out of organized religion. I can remember feeling very liberated upon entering into the recovery community, because it seemed like I could have all of God I wanted…without any of the religiousness. I remember saying on more than one occasion, “It's so awesome being somewhere that I’m not judged and where people aren’t dictating my life to me and making me feel guilty when I don’t do what they think I should.”

But as time went by I began to realize something startling…something awful! I noticed in the meetings that there were certain individuals who were bossy and judgemental; some were very 'rule based' and seemed very critical of anyone who didn’t agree with their point of view. I once had a person that agreed to work with me in my recovery efforts, who during my first call began by telling me, “Quit your job, move out of your parent’s house and get rid of your car if you really want recovery and to have me work with you”. So….I found someone new.  When I was 4 years clean/sober I began attending new meetings away from my primary one and ended up with about 12 members, (from my primary group), telling me I had to 'choose' and saying: “You are either with them or you’re with us, but you can’t do both!” I disagreed and was informally yet promptly, blackballed. Initially I walked away wondering, “What the hell is going on? What just happened here? This is crazy!”~ Then it hit me…like a ton of bricks:

It’s the EXACT same crazy that had happened in the church so long ago! All that time I had thought that the problem was the 'church', but it wasn’t…the problem in the church was the same problem found in the meetings AND is the same problem that can be found everywhere that PEOPLE are! It’s not an 'organization' problem - it is a human problem. Lets face it, as long as men and women breath air, there will be a need to feel and attempt to be in control. The way that mankind often tries to control things is with legalism. Don’t get me wrong, I’m not saying that rules, laws and the enforcement of them are bad. But what I am saying is that to make choices: Whether good or bad; To take or not to take healthy actions; To agree or disagree; To be right or to be wrong ~ all without fear of losing sobriety or the love of God for us…is to truly know freedom and to be able to experience joy.

I am reminded daily to stand guard at the gate of my heart and mind, always remembering that to allow anything like rules, laws or legalism to come in and direct my life, rather than asking God to…is to be just plain RELIGIDICULOUS!

©2012-2021 Rebecca Balko

 

Finding Peace In the Midst Of the Storm

Photo by Johannes Plenio from Pexels

Depending on what part of the country you live in, most likely you've either experienced, (or come close to experiencing), at least one bad storm in your life. Living in Palm Beach Florida, the one that truly aroused my own undivided attention and fear, was Hurricane Dorian, which was a Catagory 5, back in 2019. It was initially projected to hit Palm Beach, but ended up sitting on top of the Bahama's. In fact the Smithsonian Magazine had this to say: 'Hurricane Dorian struck land in Elbow Cay, Abaco Islands, at 12:40pm ET on Sunday afternoon. It slunk across the Abaco Islands to Grand Bahama Island where the eye of the storm stayed parked for 48 hours into Tuesday afternoon, according to NOAA. The storm moved only 30 miles in 30 hours, report CNN's Patrick Oppmann, Jason Hanna and Chistina Maxouris.' Being something I'd never experienced or imagined, it was really frightening. We were in Dallas Texas for an Auburn football game and ended up leaving to return and prepare our home for what seemed inevitable to come. Looking back it's easier to see that coming home actually put us directly in the way of danger, but as we'd watched that monster looming off the coast of our hometown, I could think of nothing else. 

We all have storms don't we? All sorts of storms, that can so quickly become all encompassing, demanding and make it so difficult to see a BIG picture, often feeling surrounded on all sides. Here are just a few of the storms we may face:

Addiction

Relapse

Grief

Loss

Health (Physical / Mental / Spiritual)

Relationships

Finances

Pandemic

Life...(and the list goes on)

Most likely as you read this, you're easily able to identify with one or more that have been an unwanted experience that came into your life. There is a big difference in a hard rain and a tropical cyclone - So while these things aren't always immediately big - what is it that qualifies them as having reached 'storm status'? I will tell you. It is when conditions change leading us to become aware that not only are we NOT in control of 'IT'...But rather it IS in control of US!

The problems these storms cause can be broken down into 3 areas:

1. Our overall sense of well-being becomes contingent on what the current state of our storm is. (i.e. - If they are not ok - then 'I' am not ok: "My friend has been diagnosed with COVID and I just don't know what I'm going to do. I can't go to work or do anything because I'm so upset. Once i know that they are ok, THEN I will be fine!")

2. We can allow the circumstances of the storm to define who we are and lose our own sense of identity.  

(i.e. - When asked how YOU are doing, you begin to reference the person or circumstance you are dealing with in order to answer, perhaps by saying: "Well, Bob relapsed - so I'm doing just awful! If HE would just get it together the I could be ok!")

3. We can make the storm a priority over ALL ELSE, even when we stand NO CHANCE of affecting     the outcome by doing so. 

(i.e. - "I don't have the time or strength to deal with my boss and landlord - John is in jail and I HAVE to get him out and get him back home. Everything else will just have to wait!")

So then, what is PEACE? 

Well, two definitions from Merriam-Webster are: 

 

(A)   Freedom from disquieting or oppressive thoughts or emotions 

                    and 

(B) Harmony in personal relations. 

The peace that's needed, is not simply a feeling - because feelings are fickle and easily swayed by circumstances. This peace is the steady and exists in the midst of our storms. It is an internal, unshakable and consistent assurance that:  (1) We will be OK (2) That we are NOT alone and (3) We can LET GO, and LET GOD do for us, what we can not do for ourselves.

How do we obtain this peace? 

Most of us have experienced being disillusioned and let down in the past by what we thought brought us peace - things like: Relationships, Finances, Career, Health, etc... - only to find that as soon as something rocked that boat, ALL BETS WERE OFF and peace was but a memory! This was followed by the idea that WE could find a way to fix it... eventually crashing into the reality that we could not fix it all. The ongoing efforts to do something we don't have the power to control leads only to  restlessness, irritability and discontentment. Sounds bad right? 

BUT...it is at THIS place, (often of frustration and despair), where the journey of finding the peace we need can come...the place where 'we end' and 'God begins'. It starts with understanding our own limitations and needs. Then recognizing that the solutions to our needs can only be found by going OUTSIDE of ourselves to get them in various venues such as: Traditional 12 Step Support; Faith based support; Clinical support with a therapist; etc... 

This is then followed by putting those solutions INTO ACTION, which will always produce results. As these results come from the action being taken, we will begin to grow spiritually, and it is through THAT growth, where the peace we long for begins to build and flourish.

©2021 Rebecca Balko

        

 

KNOWING IS GROWING - Self Care and Wellness for Family and Friends (Part I)

 As the family member or friend of someone with the disease of addiction and/or mental health diagnosis, there are certain things that many people share, both emotionally and through experience, when their loved one is not in a well and balanced state, which are: 

 

              i.   Being a witness to the harm they are doing to themselves and others, (recognizing what they could do to change     it), but when offering solutions – finding yourself on the receiving end of words such as: crazy; bossy; nagging and wrong

 

         ii.   Being lied to and manipulated: Sometimes this is done through kindness and sometimes it is done with demands; including having blame pointed at you and sometimes even abuse 

         iii.   Being on the receiving end of mood swings ranging from: happy – angry – tired – restless – sad – scared – needy – withdrawn – talkative – silent – engaged – isolated

 

         iv.   Experiencing their obsession(s) – usually with alcohol or drugs, but this can also be pointed into other directions as well – but they all become unbalanced leading to disconnection and often conflict

          v.   Experiencing personal feelings of: Loneliness, uncertainty and longing

 

         vi. Slowly losing sight of who ‘you’ are, (personal identity), and what makes ‘you’ feel: joyfulness, motivation and wholeness - because that identity and sense of wellness, begins to become contingent on ‘the loved one being OK’. (i.e – If ‘they’ are OK…then ‘you’ can be OK…BUT…If they are ‘not’ OK, then ‘you’ can not be OK.) **This is very similar to the addict, who’s life eventually revolves around their obsession, so to – the family member’s life eventually revolves around the addict/alcoholic** 

 

NOTE:  The focus of this meeting will be from vi and the development of self-care and wellness in 

                  10 areas: 

 

1.      Identify what makes you happy and/or what you get enjoyment from. If its been a while, then think of what you remember from your past that gave you this and start listing them. (i.e – Going on weekend trips; Writing; Painting; Exercising; Having dinner with a friend; etc…) You can use this to begin setting goals to get back to what you enjoy.

 

2.      Establish a support system that provides you with connection, encouragement, support and camaraderie. Some ways this can be done is with: 

 

a.               The Family Facebook Group 

b.               12 Step Community: Al-Anon; Nar-Anon; Celebrate Recovery and SMART

c.                Individual Counseling or Therapy 

d.                Religious Support 

e.                Family and Friends (who offer healthy support)

 

3.      Give yourself a break! You can begin by…Starting with 10-15min a day that is for YOU. This time can be used to: Sit quietly; To read or listen to some of your favorite songs; To meditate or pray; To lay still; etc…

      It will be important to: 

            a.                  Make sure your family members who live with you, know that this time is YOURS 

            b.                  It can be good to designate an area or location that is YOUR area

 

4.      Change the scenery: If you find that there is a tendency to go to the same places daily and the same routine daily, then shake things up and do something different. Perhaps go to a local park, a lake or a beach; Go for a walk or ride a bike; Maybe just get in your car – roll the windows down – turn up the music and drive! 

5.      Treat yourself! Make it a point to provide yourself with special things! This might be by: Getting a massage; Mani/Pedi; Going on a weekend get-away; Eating out somewhere REALLY nice; etc… The main thing is that by doing this, it will grow in you, the awareness that YOU matter and are worthy of special experiences. (Sometimes we forget that)  

 

6.      Connect with friends and family:  It is extremely important for self-care and wellness, to have people who are close to you. People that know you better than the average person and that you know really do want the best for you and believe the best about you. (They are in YOUR corner ALWAYS) If you are in a season where these relationships have gotten away from you, then it is time to begin reaching out. It can be a simple as asking a friend to meet for coffee (OR) if they don’t live near you, invite them to coffee over ZOOM! 

 

7.      Come up with NEW things to experience: Be creative in this process! Maybe it’s a painting, sewing or pottery class; Eating out somewhere you’ve never been; Learning something new like dance or golf; Going somewhere you’ve heard about, but never been; Going on a hike; Riding a horse, etc… Part of a fulfilling life, is in our experiences! 

 

8.      Utilizing tools to help with calming: Certainly one thing that comes in the midst of day to day living, and especially when dealing with active addiction and/or mental health issues, is that of experiencing stress. It is especially important to develop calming exercises, often this can be good for unwinding from a long day or even at bedtime. Some suggestions are: 

 

a.                  Utilizing links for this in the FREEDOM BLOG 

b.                  Using the INSIGHT TIMER app 

c.                   Using the MINDFULNESS COACH app 

 

9.   Journaling:  In day to day living, with all of its responsibilities and experiences, ranging from joyful to stressful, our minds work diligently to try and process it all. As time passes, if we don’t work through these experiences, the emotions can build and ultimately end up directing and controlling the emotional course of the day, robbing you of enjoying the experiences of the moment. By taking time daily to ‘journal’ all of it – the good, the bad and the in-between, it can help make sense of things. (Not to mention, if you are working with an accountability partner or therapist – you can then use the journal to help remember what to discuss)

LASTLY – When journaling daily, build the habit of always writing at least 3 things in your day that were pleasant and/or that you were grateful for.  

 

10.  Give Yourself Permission:  

                           a.            To just say “No.” – No need to explain. You DO have the right to say “No” 

b.           To ask for help when you need it (and especially when you think you don’t) 

c.            To take time for YOU 

d.            To have your own feelings and needs felt, expressed and taken care of

e.             To take care of your mental health, medical care, nutrition and rest as a priority

 

 RESOURCES:

           

i.              Living Out Your Life In Freedom Blog: https://www.livingoutyourfreedominrecovery.com/

ii.            Mindfulness Coach App: https://apps.apple.com/us/app/mindfulness-coach/id804284729

iii.           Insight Timer Meditation App:

 https://apps.apple.com/us/app/insight-timer-meditation-app/id337472899

iv.            A Guide to Caregiver Self-Care:

https://www.care2caregivers.com/wp-content/uploads/2019/12/Caregiver-Self-Care-Booklet-English.pdf