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Weekly Update: 
Are You Caring for Yourself?

Many of our patients are caregivers -- at work, to children, parents, and others. These roles can be exhausting, especially in a pandemic! When there are so many demands on us, it can feel harder and harder to take time to care for ourselves. However, that is exactly when it is more important than ever to “fill your cup,” so that you can continue to support others in a healthy way.

This week, we would like to challenge you to do at least one thing every day that is just for YOU.
Ideas include:

  • Listen to a guided meditation. Insight Timer is a free app with lots of options.
  • Read! Reading has been shown to decrease stress levels by nearly 70%.
  • Go for a walk -- we’re going to have beautiful weather this week!
  • Exercise. You don’t have to run a marathon, even a short walk or yoga session will refresh your mind and body.
  • Make a healthier choice. For example, during these times, many have developed new habits such as alcohol every night. If you find yourself reaching for that Tuesday glass of wine, try to replace it with something healthier, such as tea or sparkling water. Then, take a moment to recognize and commend yourself on making a healthier choice. Positive self-talk is important for reframing habits and reducing stress. Speaking of positive self-talk…
  • Think of 3 things you love about yourself. Think of 3 things for which you are grateful.
  • Turn off screens! Especially if working from home, we find ourselves in front of screens more than ever. Taking a break from screens has been shown to reduce anxiety and increase happiness

We remain available Monday through Friday for in-office or TeleMed appointments. Time for that annual exam or to do something about those painful or heavy periods? Come on in! You can schedule by calling 503-908-1646, or on our website,

Stay Healthy,

Dr. Zaander and Dr. Salisbury


Copyright © 2020 Lake Oswego GYN, All rights reserved.

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