For most of this year the markets have been moved by only one thing: Covid. Now, though, as election day draws nearer, and rhetoric intensifies, markets will have to begin to contend with the potential outcomes of the election.

Regardless of your political inclinations, or ours, there are certain areas of the economy which will perform better under one or another outcome. There are also areas which will perform relatively well regardless of the outcome. You should be working with your advisor to objectively adjust your portfolios in such a way as to help capitalize on those pockets of opportunity while trying to remain defensive against possible pitfalls. 

In the short-term, it may make sense to make strategic changes to the proportion of portfolios allocated to stocks, as you watch the election season unfold. In the event of a contested election with a drawn-out legal battle, markets may experience greater than normal volatility. Having less exposure could help you weather that storm. It remains to be seen, for all of the talk, whether vote-by-mail is utilized as much as some expect. We don’t expect this volatility to be a long-term phenomenon at this point. 

Technology is still likely to remain a focus regardless of the outcome, as innovations in telecommuting, e-commerce, and entertainment continue to make our current semi-secluded lives possible and tolerable. 

Non-US companies may begin to show more promise as their fundamentals improve compared to US companies, post-Covid, and you may look to capitalize on this in portfolios.

Through election season and beyond, we are eyeing inflation. 

Currently worldwide production is still down, while consumption has increased substantially. Too many dollars chasing too few goods is the recipe for inflation, and you may want to consider making necessary adjustments in portfolios to account for this.

Used cars, for example, have experienced the highest rate of inflation in more than 51 years! Every year a percentage of the US fleet simply ages out and is scrapped. Add to that a general fear of public transportation, which has been forcing people into the car market who may not otherwise have owned one. In a year when very few new used cars have been produced, the demand for used cars has soared forcing prices into record territory. Expect other scarce items to follow suit.

The Fed has indicated that it is willing to allow inflation to run higher than normal, without taking action. While we are not expecting hyperinflation, we do think prices will increase at a greater than average rate. Even if the Fed doesn’t take action, there are steps you can take to help reduce the impact on your portfolio.

In the mid- to long-term, we expect taxes to increase. The government has been spending money at a record clip. The purchase of US debt by foreign holders has decreased this year, which means that the deficit must be funded either by increasing the purchase of debt by US holders, or from tax revenue. Regardless of who wins the election, we expect a tax increase, although it will likely not be shared by everyone.

It appears that this election will be a very close one. Emotions are running high on all sides. We urge you to try to tune out the noise as much as possible. Regardless of the outcome, there will be opportunities in the markets, you should be working side-by-side with your Certified Financial Planner® to help ensure your portfolio can weather the uncertainty, volatility, and inflation on the horizon. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs and Rhinebeck.

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, or Cadaret, Grant & Co., Inc., SEC registered investment advisors. Sterling Manor Financial and Cadaret, Grant are separate entities. This article contains opinion and forward-looking statements which are subject to change. Consult your investment advisor regarding your own investment needs.

Loss comes in many forms, and during the last several months, some people have experienced nearly all of them at the same time: a loved one, a job, and even our way of life. All of our plans, pulled out from under us like the proverbial rug, and we have no idea when some form of “normalcy” will return. 

Loss comes in many forms, and during the last several months, some people have experienced nearly all of them at the same time: a loved one, a job, and even our way of life. All of our plans, pulled out from under us like the proverbial rug, and we have no idea when some form of “normalcy” will return. 

You may not realize it, but some part of you is likely grieving. Grief is a difficult emotion, to say the least—especially because, as a society, we talk so little about it. It is expected you will grieve the loss of someone close to you, which is particularly difficult in a time of so much upheaval. But it is important to give yourself permission and space to grieve any and all losses. You can’t move on until you move through it. And—you can’t do it alone.

More often than not, grief needs to be witnessed. Healing begins through sharing that pain out loud, to be heard and recognized and validated. While some moments of being alone can help you process your feelings, too much isolation can be detrimental to your ability to move through your grief to heal. Try reaching out to someone you trust and talk about what you are feeling. 

People who have lost loved ones during this pandemic may also have lost the support of having family and friends around them. COVID requires isolation to avoid infection, so many people grieve alone. In some cases, they could not be with their loved ones while they were ill and could only see them virtually during those final moments. 

Funeral services are required to be smaller today, to avoid potential COVID-19 exposure. Some people struggle with that, feeling they have dishonored their loved ones by not doing more. This added layer of regret and guilt exacerbates the grief, even though none of it is their fault. 

Others feel guilty because they did not lose someone, they lost something—a job, weekly gathering of friends, being a part of a sports team, or the college dorm they had called “home.” They feel they don’t have a right to be sad, that these things don’t warrant grief. Not so. These are still losses in our lives, and losses cause grief. It is important and healthy for you to cry and release the feelings created by such losses. Avoiding or stuffing these feelings can only make things worse.

Be gentle with yourself. People tend to be hard on themselves, thinking they aren’t doing things right or should be “holding up better.” Give yourself a break. Grief is hard enough. It’s more important to focus on how you are than how you “should” be. That’s why it is so important to look for comfort and support from others when you are grieving. 

For adults grieving the death of a loved one, I host an online Grief Support Group through Saratoga Hospital on the first and third Wednesday of every month from 6 to 7 p.m. The group discusses various topics involving this kind of grief, with time for participants to share whatever is on their mind about their loss. To receive the virtual meeting invitation, please call 518-886-5210.

Good grief work also includes releasing your feelings even if someone else is not around, through crying or writing your feelings down. A grief journal can be a powerful tool, something you can turn to at a moment’s notice, when your thoughts and feelings are hanging heavy on your heart. You can: 

• Write about the person, place, or thing you are missing; 
• Express your feelings in whatever form makes the most sense to you, be it poetry orfinger-painting;
• Let go of perfection and just feel, no spelling or editing necessary; and 
• Don’t hold back. You will have done the good grief work in the writing, even if you shred the pages when you’re done. 

For additional resources on grief of all kinds and other behavioral and mental health concerns, talk with your doctor and visit the Saratoga Hospital website to learn about our Behavioral and Mental Health services. Learn more at SaratogaHospital.org. 

You may be feeling worried or profoundly sad right now. For yourself, for your family, for the world. Or you may be feeling stressed. Lonely. Anxious. Even frustrated beyond endurance, yet helpless to do anything about it. 

These days, six out of every 10 Americans are right there with you, increasingly stressed and depressed, according to a COVID Impact Survey by NORC at the University of Chicago. In fact, the American Psychological Association is warning that mental health concerns will be serious and long-lasting across the nation due to the pandemic, falling economy, and social unrest. 

Before this all started, you could probably just shake off any troubles that came up. You could move out of your sadness and anger by talking with a friend, focusing on the positive, directing your hands to a project, or watching an uplifting movie. Here are some great coping tips from the Centers for Disease Control that can also help in these difficult times: 

• Manage your isolation by helping others. Make time for regular phone calls or video chats.
• Take care of your body. Eat healthy, exercise, get plenty of sleep, and avoid alcohol and drugs. 
• Take a break from the news. Once a day is plenty. Get what you need from reliable sources, then turn it off. 
• Limit screen time. Give your eyes, mind, and body a break by doing something else.
• Maintain normalcy. Keep the regular routine for you and your family as much as possible. 

But don’t be surprised if none of these work as well as they once did. In 2020, we are all being rattled by one national or global event after another. The news seems to get darker every day. Job opportunities seem further out of reach. The isolation, the worry about making ends meet, and the grief for ill or lost family members—all may feel heavier than you can bear. 

First, let me assure you, we will get through this. Our community has been through other pandemics, as well as natural disasters, market crashes, 9/11, and World Wars. Our resilience is indomitable. That said, there is nothing wrong with taking some time to react, work through the stress, and let someone else take care of us for a little while, like a therapist or counselor. That’s just being human. If you sprain your ankle, you see a doctor, right? Mental health care is no different.

The reality of it is, this world may be our new norm for a while. We just don’t know. Given the heightened stress people are feeling due to COVID-19 and current events, now is the time for people to let go of any stigma they may feel around seeking a psychiatrist, therapist, or other mental health provider. 

And if your emotional pain has worsened, please remember: no matter how deep the despair, how immobilizing the hopelessness, there is reason for life, and there are many resources to help you find it. 

At Saratoga Hospital, we offer behavioral health services through our Primary Care practices, medication management and counseling at Saratoga Community Health Center, Inpatient Mental Health services (for those at risk of harming themselves or others), as well as substance abuse and behavioral health counseling through our Addiction Medicine services. 

Whatever your worry, your fear, or your pain, we are here to help you choose to go on. You are not alone. Learn more at SaratogaHospital.org.

If your stress or anxiety is keeping you from getting through your day for longer than a week, or you cannot shake serious feelings of sadness and depression, call your healthcare provider right away. You can also call:

• SAMHSA Disaster Distress Helpline: 1-800-985-5990
• Substance Abuse & Mental Health Services Helpline: 1-800-662-HELP (4357)
• National Suicide Prevention Hotline: 1-800-273-8225
• NYS Domestic Violence Hotline:1-800-942-6906
• NYS Child Abuse Hotline:1-800-342-3720
• Samaritans Suicide Prevention Center Hotline: 1-518- 689-4673
• Suicide Prevention Coalition of Saratoga County: 1-800-273-8255
• Saratoga County Crisis Line Hotline: 1-518-584-9030
• Wellspring Domestic Violence Hotline: 518-584-8188

With the Federal estate tax exemption (the amount you can pass estate tax-free) at more than $11.5 million per person, or over $23 million for a married couple, many people may be inclined to believe that estate planning is simply not something they need to concern themselves with. While that may be true from an estate tax perspective, estate planning is a multifaceted concept with certain principles that apply to virtually everyone. 

At the end of the day estate planning is about making sure your assets go to whom you’d like them to, and in the most efficient way possible. One way to do this is to write a will which dictates the distribution of your estate, but a will, alone, can be a very inefficient tool due to a process called probate.

Probate is the public process of certifying your will and distributing your estate. During this process your will can be contested, making the process potentially very long and expensive. You could expect to spend up to four percent of your probatable estate in legal fees and, even after a years-long process, your estate may not be distributed as you would have wished. 

In order to help eliminate these concerns, it is usually recommended that your assets be titled in such a a way as to avoid probate altogether. 

Non-retirement funds can be titled as “Transfer-on-Death” accounts. If held jointly, these accounts can also be titled as having “Rights of Survivorship.” Upon your death, assets in these accounts would be easily transferred to your joint owner first, and then to the named beneficiaries upon the second death. 

Your retirement accounts, including IRAs and employer-sponsored plans can have named beneficiaries. Just as with a Transfer-on-Death account, upon your death your assets can be easily transferred into the names of your beneficiaries. 

Because these types of designations are contractual, they are excluded from probate, and cannot be contested. Avoiding probate means these funds are available to your heirs almost immediately, and privately. 

We recommend reviewing your beneficiary declarations annually, or upon a life event, to help ensure they accurately reflect your wishes.

This certainly isn’t to say that a will is unnecessary. Quite to the contrary. A will is an important estate planning tool for distributing assets which can’t be distributed in a more efficient way. 

Many people mistakenly believe that if they don’t have a will, and don’t utilize beneficiary declarations or joint ownership tools, then their spouse will simply inherit everything. They are often wrong. 

This is called dying “intestate.” In this instance these assets would still be subject to a probate process, but without any documents to dictate your wishes, the State determines who inherits your assets. 

If you die intestate in New York, with a spouse and descendants, then your spouse will receive the first $50,000 of the intestate estate, plus half of the remainder. Your descendants would receive the other half. Nobody will be more surprised than your spouse!

Work with your Certified Financial Planner ® and a qualified estate attorney to help determine the best way to help ensure your estate goals are met. You may not require an intricate estate plan with many moving parts, but you should certainly be aware of the basic steps and tools available to you to help simply the process for your heirs.

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs and Rhinebeck.

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, or Cadaret, Grant & Co., Inc., SEC registered investment advisors. Sterling Manor Financial and Cadaret, Grant are separate entities. This article contains opinion and forward-looking statements which are subject to change. Consult your investment advisor regarding your own investment needs.

If you are appointed as a Guardian under Article 81 of the New York State Mental Hygiene Law, you are charged with certain responsibilities under the statute.  Included in those responsibilities is the completion and filing of an Initial Report and Annual Reports.

What is in the Guardian’s Initial Report?   
The Guardian’s Initial Report includes the details of the assets of the incapacitated person (IP).  The Guardian must set forth exactly what IP assets are coming under their control at the outset of the guardianship.  The Guardian must also detail their plan to meet the medical, physical, and social needs of the IP. 

When does the Initial Report need to be filed? 
The Initial Report must be filed within 90 days of the Guardian receiving their Commission.

Is there an educational requirement for the Guardian? 
Yes. The Guardian must take a state mandated course regarding their responsibilities. Proof of completion of the course must be filed with the Initial Report.  In some cases, however, the Court waives the educational requirement.

What is in the Guardian’s Annual Report? 
The Annual Report addresses the ongoing property and personal affairs of the IP. Regarding their property affairs, the Annual Report details the amount of assets the IP started with at the beginning of the year and the amount of assets they finished with at the end of the year. Each item of income and expense during the course of the year must also be itemized.  Regarding the personal needs of the IP, the Guardian must report regarding the general welfare of the IP – including the medical care received by the IP during the year, the appropriateness of the IP’s current residence, and whether there is any reason to change the guardianship.

When does the Annual Report need to be filed?  
The Annual Report must be filed by the end of May each year regarding the activity from the prior calendar year.

Where do the Guardian Reports need to be filed? 
Where the reports need to be filed varies depending on the particular circumstances of the guardianship; however, in all cases, the reports need to be filed with the Examiner of Guardianship Reports for the county where the IP resides.  The Examiner will then review the report and issue their own report to the Guardian and the Court.

The completion and filing of proper guardianship reports can be a challenging process.  If you need assistance complying with your responsibilities as a Guardian, you should seek the assistance of an experienced elder law attorney.

Matthew J. Dorsey, Esq. is a Partner with O’Connell and Aronowitz, 1 Court St., Saratoga Springs.  Over his twenty-three years of practice, he has focused in the areas of elder law, estate planning, and estate administration.  Mr. Dorsey can be reached at 518-584-5205, mdorsey@oalaw.com, and www.oalaw.com.

Working from home has become the new normal for many people.

While some are lucky enough to have a dedicated home office set-up, many others find themselves in an ergonomically challenging work environment which can result in aches and pain throughout the spine. 

Incorporating stretches into your daily routine can help counteract the negative effects of prolonged sitting and less than ideal work stations.  Stretches should be performed on a daily basis and can be done once or twice a day. Stretches should be held for 30-60 seconds.

AS WE NAVIGATE THE START AND POTENTIAL STOP OF A NEW SCHOOL YEAR, DAY-TO-DAY LIFE CAN FEEL ANXIETY-PROVOKING, OVERWHELMING AND DIFFICULT.

The fall season has always been a time of changing weather, shifting priorities and new intentions.  It marks a point in time when we begin to make plans for fall festivals and upcoming holidays. 

From childcare to holiday planning, decision-making can feel burdensome and never-ending.  It seems many decisions rest on the cliff of choosing between sanity and safety.  For example, you know to preserve your sanity you need to get a babysitter a few times a week to bring more balance to your life but you have anxiety about bringing someone into your family pod.

 How do you make healthy decisions during this time of uncertainty?

1. EXPLORE ALL OPTIONS
If you are not sure what decision is best for you and your loved ones, talk or write each possible scenario out. One of the things I do when I feel stuck is to speak out all of the different possibilities. Whether I am talking to a loved one, friend, or simply saying it out-loud to myself, this ritual allows me to hear the options I have stated in an organized, orderly way.

2. PAY ATTENTION TO YOUR BODY
Our bodies are so wise. They have an internal GPS system that guides us along the right path in any situation. As you state or write out your options, pay attention to your body.  Is your heart rate accelerating at one of your choices? Do you feel uneasy or anxious as you are considering one of the options?

This is your GPS alerting you that this is not the right option for you. Whether it is an increased heartrate, pressure in your chest or overall discomfort, your body will let you know what options you can cross off the list.

Use your body as a built-in GPS to help you make better decisions in every area of your life.

3. FOLLOW THE PEACE
If you feel anxious, drained or fearful about any of your options, this is the opposite of peace. A very simple way to make decisions in this time is to honor your peace of mind. Do not let outside noise in the form of well intentioned family members or friends move you off the path of peace. When in doubt only go forward if you have true peace and resist the urge to over-explain to those who don’t agree with you. 

In a time full of rapidly changing information, guidelines and rules, it’s important to slow down, keep it simple and honor the basics when it comes to making decisions. State your options, listen to your body and follow the peace.

YOU ARE WORTH IT!

Meghan Fritz is a psychotherapist practicing at Fritz, Stanger & Associates.  For more information email meghanfritzlcsw@gmail.com

School starts for my boys and many (most?) of your children next week, and I know many families who have already started.

My back-to-school pieces in past years have tended toward tips and tricks for a smoother beginning of the school year, or sometimes verklempt pieces about how fast time goes. There seems to be little room for those topics this year, though, as we’re all grappling with other concerns.

From what I’ve seen among my own family and friends, as well as on social media and in the news, there are parents who are eager for their children to return to in-person school, and parents who are scared for their children to return to in-person school. Some parents are choosing to keep their children home and utilize whatever virtual options are being offered by their school, or are choosing to fully homeschool, while other parents don’t have a choice, whether because their schools aren’t offering it or because the parents’ jobs don’t allow the flexibility for their preferred choices. I know parents of children with special needs who are scared for the unavailability in many places of the services their children need to succeed, and scared for the risk to their children’s health posed by receiving those very services. I know teachers who can’t wait to get back in the classroom, and teachers who are terrified to do so; the same can be said for the students. I don’t think any family with school-age children or teachers are untouched by worry about this upcoming school year.

I thought I’d offer two thoughts that have been helpful to me as I try to remain mentally and emotionally healthy in the midst of all the worry. First: a delay in the kids’ educational path isn’t the end of the world. This is something I can start freaking out about if I think about it too much! I’ve really loved the pace and direction of my children’s lives thus far. It’s been easy for me to plan and prepare for each step of their development, because it’s all been laid out neatly: elementary school, then middle and high school, grade by grade. Extracurricular activities and sports at the youth level, then modified, then JV, then Varsity. Academic opportunities, PSAT and SAT prep and test taking. College visits and applications, then college itself. Then adulthood, with all its jobs and relationships and fulfillment of so many of the things I’ve hoped for them. I don’t do well with uncertainty—I definitely like to know what’s coming and when—so this past spring, when it was unclear at first whether the school year would be able to finish normally, or if everyone would fall behind, I tried to stave off panic. What will life look like for my kids if the normal flow of things is interrupted? 

Around the time that I was at peak panic, back in early spring, I’d been reading up on a particular psychologist named Mihalyi Czikszentmihalyi because of his theories about tapping into what he calls “flow” (that feeling of being “in the zone” when working on something—something that I often can’t find just when I need it!), and in reading about his work I came upon more personal information about himself. I was amazed to discover that he’d had to flee Budapest with his family as a child during World War II because the Russian soldiers were coming (the bridge over the Danube blew up right after his train crossed it), and that he and his family had lived in a refugee camp for a time. Of course his educational path was derailed, and he wasn’t able to start college until he was twenty-two; even then, he had to grapple with language, cultural, and financial challenges. And yet, he went on to be incredibly successful and respected in his field, and married and had children as well. Reading about this man living through things much worse than my family and I have had to, and for much longer, has given me some much needed perspective and peace.

The second thought that’s been helpful to me is that what’s going on right now is not only happening to my children. The fear of “falling behind” begs the question: “Falling behind whom?”  Local peers? National peers? We know that students, teachers, administrators, and families locally and across the country are all dealing with new guidelines and protocols, worries about their own health and those of their loved ones, and uncertainty about how the school year will proceed despite everyone’s best efforts. Whatever difficulties or delays we encounter this academic year will be encountered by all of us, everywhere. I find great solace in the thought that, despite our differing opinions about how best to proceed, we are, truly, all in this together.

I very much hope and pray and that the 2020-2021 school year sees an end to this pandemic and a return to the best parts of “normal life” for all of us: hope for our children and their futures; peace for all the adults trying to keep everything on track; good health for all, including the most vulnerable. 

Kate and her husband have seven sons ages 15, 14, 12, 10, 8, 6, and 2. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

Recently a runner asked me, “How can a runner best utilize 10 minutes a day for stretching?” 

This is a great question and one that requires a bit of information to explain the answer.

One of the most common misconceptions in fitness, and for that matter the medical communities, is that “stretching” will help to prevent injuries. Researchers have conducted multiple studies through the years and have concluded, repeatedly, that stretching is NOT effective for injury prevention. 

Flexibility typically means increasing the “length” of the muscle. This is just an expression of course because our muscles/tendons always attach to the exact same location on the bone. The research shows that even after months of stretching the amount of change to the tissue is in millimeters…meaning you are not likely able to see much change to the tissue unless you use a microscope. So, although it is possible to increase the length of tissue it requires a lot of time and effort for even mild changes. But more importantly, these changes do NOT help reduce the risk of injury. 

Stretching is less about tissue length and is more about neurological inhibition. Meaning by holding the position we are essentially telling the nervous system to tell the muscles it is OK to let go. This is why we “get looser” as we stretch. The muscle’s length doesn’t change, we just let our bodies know that it is safe to do the movement so our alarm system is relaxed, and as a result, we go further into a movement…we “stretch out.”

Unfortunately, when our alarm system is relaxed we may be more susceptible to injuries. So being stretched out, although some love the way it feels, has no real benefit to a runner. For me, despite the recommendations from most fitness coaches and medical practitioners, stretching will not make my top “4-5 best things a runner can do to prevent injuries.” I no longer try to convince people to change, but focus on what is likely to have a more beneficial effect. 

TOP 5 INJURY PREVENTION STRATEGIES FOR RUNNERS
1. SLEEP is the most effective strategy that has the biggest effect on injury prevention and sports enhancement…8-10 hours per night. The better your sleeping habits the better you will feel and the better you will train. 
2. STRENGTH TRAINING is one of the most effective injury prevention strategies runners can do to help themselves stay injury-free. Strong muscles are resilient muscles and strong muscles improve performance. 
3. FOAM ROLLING is an effective way to warm up tissue without negatively affecting performance. Research has shown foam rolling improves tissue and joint mobility and serves as a more effective “warm-up” than stretching. 
4. NUTRITION MATTERS. A scientifically-backed approach that does not include any fad diets. Recovery meals are as important as pre-run meals.
5. HYDRATION is essential for recovery and injury prevention.

TOP 4 ACTIVITIES/EXERCISES I RECOMMEND FOR MOST (IF NOT ALL) RUNNERS:
1. Foam Rolling:
a. Calf
b. Glutes
c. Hamstring
d. Thigh (Front-Outer-Inner)

2. Hip/GluteStrengthening:
a. Single-Leg Bridges: The straight leg bridge is performed by lifting the buttock into the air and then straightening one leg.
b. Lateral Toe Taps: This is performed by standing with bands around the knees. The first cue I give is to stand in an athletic position with your butt back and knees bent. Then shift your weight to one side and hold that position throughout the entire exercise. Now without moving the torso or stance leg then tap the opposite foot out to the side and slightly backward. You will feel this in the hip/butt region.

3. Calf/Foot Strengthening: 
Stand tall on the balls of your feet firmly planted on the ground. Raise your heels a few inches so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels to the ground.
Sit tall on a bench or chair with your feet flat on the ground, holding a dumbbell on top of your knees. (Make sure the weight is positioned atop muscle and not bone.)
Lift your heels off the ground as high as possible. Slowly lower your heels back down to the ground and repeat.

4. Proprioception/Balance 
Balance while standing on one foot. Use a Yoga mat to increase your level of difficulty. Hold for 30 seconds.  When it gets easy try with your eyes closed.
Balance while standing on one foot. Reach with the opposite foot to the front, side and behind you, while maintaining your balance and try not touching down if possible. 

Programming the proper exercises for optimal results is dependent on the individual and the specific goal. It is very important to understand the clues the body is giving regarding the training because although the intention is to improve or prevent injury, then too much training can be the very thing that causes injury. This is where guidance is recommended. 

At Goodemote PT we work with runners recovering from injury and at FysioFit PT we work with runners that are done with rehab and want to progress their programs. We also work with runners looking for an assessment or to build on their existing program. If you have any questions call 518-306-6894 to set up an appointment or find us at GoodemotePT.com and/or FyisoFitPT.com.

WE WERE SUPPOSED TO VISIT MY PARENTS FOR A FAMILY VACATION IN FLORIDA AT THE END OF MARCH.

Our plans came to a screeching halt with Covid hitting our country and the world fast and furious.  Now we are almost five months into life with Covid and still nothing seems normal.  It’s been 7 months since we’ve seen my parents and it seems like an eternity.

When I am asked when I will see clients face-to-face again, I have no answer.  When asked if I will send my son to preschool in the fall, I have no answer.  When friends ask when we are coming to visit in other States, I have no answer.  I think about where we were in January and where we ended up in April and realize planning for the future feels uncertain and anxiety provoking.

The normal calendar and traditions of the seasons feel like a set up for disappointment.  How do we get through everyday life and maintain our peace and hope?  How do we safeguard ourselves from anxiety and fear as we approach the fall season?

Stay Here. What I mean is, keep your head where your feet are. As much as I want to be able to determine what a week will look like with a normal work schedule, school and the routine, I don’t’ know.  What I do know is I have control over how I process my feelings and how I focus my mind.

A thousand times a day I call myself back to the day at hand.  Today, as I write this, is Sunday.  This is where I will find the most peace, right here, right now, in this moment. 

When I’m playing with my son and I think about how our household will navigate the very near future, I call myself back to focusing on building the block tower he wants to immediately knock down.  I organize the blocks by color, next time by shape. These small concrete decisions make me feel like all is well and that in this moment I have control.

When I wake up in the early morning hours missing family and friends far away, I get up and try to spend ten minutes of quiet time with my hot cup of coffee downstairs in the silence. I remind myself all I have to do is be present for this day.  Not the past, not the future, just the present day.

When you feel yourself falling down the rabbit hole of the unknown, when you feel yourself wondering when you will get to see your loved ones or even host a normal birthday party, come back here. Come back to the place you stand and keep your head, for this moment, where your feet are.  Repeat as often as necessary.

YOU ARE HERE AND YOU ARE WORTH IT.

Meghan Fritz is a psychotherapist practicing in State College, PA. For more information email: meghanfritzlcsw@gmail.com