%PDF-1.7 1 0 obj << /Type /Catalog /Outlines 2 0 R /Pages 3 0 R >> endobj 2 0 obj << /Type /Outlines /Count 0 >> endobj 3 0 obj << /Type /Pages /Kids [6 0 R 19 0 R 27 0 R ] /Count 3 /Resources << /ProcSet 4 0 R /Font << /F1 8 0 R /F2 9 0 R /F3 10 0 R /F4 11 0 R /F5 29 0 R >> /XObject << /I1 13 0 R /I2 14 0 R /I3 15 0 R /I4 16 0 R /I5 25 0 R /I6 26 0 R /I7 38 0 R /I8 39 0 R >> /ExtGState << /GS1 17 0 R /GS2 18 0 R /GS3 21 0 R /GS4 22 0 R >> >> /MediaBox [0.000 0.000 612.000 792.000] >> endobj 4 0 obj [/PDF /Text /ImageC ] endobj 5 0 obj << /Producer (dompdf 1.0.2 + CPDF) /CreationDate (D:20241226183706+00'00') /ModDate (D:20241226183706+00'00') >> endobj 6 0 obj << /Type /Page /MediaBox [0.000 0.000 612.000 792.000] /Parent 3 0 R /Contents 7 0 R >> endobj 7 0 obj << /Filter /FlateDecode /Length 1646 >> stream xWn6}W.%6 5EX5"e|Rf0lêM’$teoUŲ#f =~KQ?+YM$*ۑQҞ=QO+! 3gzzO{) Ixeѧ^rV8<|hzܱZr`d3d%X!Q(2>LYSңos{aebY1 %H(fY,}"A h2ӽ>)cq )K MzVFu,g+GHQk،_!l( )Y2hN 0 p7;"{= r XϚeU,O( pdJc^~d:O}el=!vyY表E1vu#7}!#)q?r<ʞ=]Sww1Iͪ*#FNNbhXe B xqs8˭X(y4q9dF〈A/b JOΰiA"TI񨷐::1mէEO`TGH-("8,N~H1(Y2?dOSVQmRpMӹP_ʻ;'k6%V`"h@Lp:uy 52u 8#:.e`Z%(K嵻Ni}/y1u÷7Ejg6/YS4еb*i]&;joUM;•(nuX LML/Y/XgsV=[G:7KQf^a{hu-rk}[&N\/Qʃb9&9JR^14x7hn/+dLx5z*:qDyI^%ŎQ3oOkۨ6WbmW]ܼݰ]Iup&Y"fŎ.NLa+m-2[V[\WlKZ7 1nϊX{[p/Pymןo G/<24ޢ<$t28>E;> endobj 9 0 obj << /Type /Font /Subtype /Type1 /Name /F2 /BaseFont /Times-Bold /Encoding /WinAnsiEncoding >> endobj 10 0 obj << /Type /Font /Subtype /Type1 /Name /F3 /BaseFont /Times-Roman /Encoding /WinAnsiEncoding >> endobj 11 0 obj << /Type /Font /Subtype /Type1 /Name /F4 /BaseFont /Helvetica-Bold /Encoding /WinAnsiEncoding >> endobj 12 0 obj [6 0 R /Fit] endobj 13 0 obj << /Type /XObject /Subtype /Image /Width 125 /Height 125 /Filter /FlateDecode /DecodeParms << /Predictor 15 /Colors 1 /Columns 125 /BitsPerComponent 8>> /ColorSpace /DeviceGray /BitsPerComponent 8 /Length 80>> stream h1  H/nvnvnvnvnvnvnvn۟(G| endstream endobj 14 0 obj << /Type /XObject /Subtype /Image /Width 125 /Height 125 /SMask 13 0 R /Filter /FlateDecode /DecodeParms << /Predictor 15 /Colors 3 /Columns 125 /BitsPerComponent 8>> /ColorSpace /DeviceRGB /BitsPerComponent 8 /Length 18261>> stream xԽyey;~~߽ozgr(9IL`Kȁ##'@ ĆN plkID4%!g8뷿wkssc˒]}nW_U}կyiEB(̇i?GP|;?h4 gj:@IX2]1E d26pJH1?bC*3 ӉdnxQ0B(PS$MLI P(r'Z5I&S(1i0E@0]#@EcnaTFL0a!Ft TJLeطB!q,Dx2IGgLIen_)ejMBj`i=GLgyVhISafkBpLSBhNWQ3͈̎D3*n 5R9,0d/l29NAd N& :NRPnNPl( qfʹslgv_jS LKhƧ᰹D Qa{I4dxT(̱N S͛RQ)噞Iw(L>0(JDQQWj"UM%%]NPАB Bۈf`GRM&)M&=ңRF4SCBRg`e$cJ6iNUBaGeba{[ 1}ygq CjY>"ԇuvΎ2Qõ}X>5*85:5Ӏ=H-#dI;͑eJ0͘nx=[$Մ_ FV`NH džBtD+҈se'␘̴j3 Ԥ-" 56.ǚ>Yjv2ajd$"u<$X ,P=ٴ'Dv˔hF 7i .En-@ {,e-y`Hî@ldRd4DTJO%T&HM^j!5Ɲu6{иa6$e>fbB|wߥyꊯLg8?톞9~`WR6{0HҕL\-WKbIUmۧ'mdheČlO^\dVQn>vaKRxcNg$"nڡ =Uz3 yƇ9^`L>a8l"q-RYn'cL WI$cOS)Yn졩žm͸7]Ε˖Vr68ݽb!ဨWa7so;2x^]W%pvR;Ri8O}AZ.#I2Vl )ddlW:,nѾ [ ,]!2:,e%2d^ `;sTJaeal²P8wMjAK(ɒȖ/+E ;}Q+fgI, .(ɮc(i*`adbć&hn^ʊ"NojD0|$)RQj2Q,e1u1"t,BJ6[^Z,9V-B0lsa44ۃVlyRUI;u 3ا;;MUeVsEI %T]~Q?5N׷N'6ġ;cSs'}ӑɘgM3SP4s,C8=eRkpY?Y۷;@6_z7$r&`<K=ΨX^Rܾx{`錿yI WG4%z@ \@e}?:+wǹN{oogoow\q>")8N':ieflg~kdpqmTlI^xwr' 2yvWRoͰE"!% =:MVJZv^ǃB}cױEIfsW.7Xr8yŠv䕥lSJLsoo')KJ:(I{~ZJZDI8nyw\~dY^&9hApU 8)87Uf^_\fKP(8ǛeVfV00;عorĖ죥R5{ ||AY~B.K,_Zv߼ݣ?KdOt3$vJHĢ$KZQΜlVVk7)If J",%uTם!$hAse^:o{q;@I|/}0wO ԿGulI鵚o5NHsܨ3q?f}Zǯ0Qj&\ab傂{oVeQiJ^yb^7Ӱ@V7w$ }Z^Z]^?[s}2@Ȭ_&-2_xL\U$=jd힕IJ~Ot0W.gd-P}sq-&eLм\+l3L9bĸf}91}OtxQreToaob;&~?˟jz(kN?е/;jgOg]PJ%٬oɲ_ʛ; ihm8KrFlD*;J(jrÙ}{dn4* Z) ʅZn99mԏ:RH,6S?kީPGoi];/=H9E4C+"mrݚQ&$%hlS# ?rj(!C@ =+_7 YU@ U0hކ|} P\åwꃟxGB&93!߽;9HMeȪTRQ9X z/Ƙ`S\ĸjYȨG]3G3/(Umdi>*d 7?}d8^z^UdӲ;ujY8M.bnܫőFt-7Baʅy0Z-'\̃ON>aLJ],QD/5>z9 nѾॶOf874H>̅,/  E"4h a G@(*FB#& E${6|!|. Mm|^+klm|<%xc.Vi]d%lΛmoͫ6cg ɧߨ\b?]/xpu] yb؀A H'T# ٧o~Ǡ¥Q#i tO/ =$@:`w9}ִ"+(6}\*m{( G Qh`0YZ]1#B R";ʼȧ;q>{cOi`Y*2/mo^9ʅ[w߿qkofZ*l\tvIΞ6ȁ#E&3>{R-Ke]YXYS@X Q8< X,PB d+\,9n(EӶqh{;t+Kё~Tom7bk K_ZoHO׾R7&x3>,xeRv-hr{\u;Z=re1SD˜ e `y a0X<c c҈<1-lus>h;/7_`Pˑ܉?U~jѹ}>\gun"in\`M*=mM(˦L#id9N=# 8@HF:"1 '(ODG r軬 95`&M"|tq'bn39wzg.W4X iyZoxy 3t`ƞʝV2ԗF`(j[O~vx3rfy&K*Y"XN@j=r=o5Pw 矦?U5p8EOpz7X1zo7v X<. -B؍)PTYieGJgM{?; F=v{kޛ7:\}K?u8NVO57v>ݳښ?w~ |n9"hW(Ls/ٿr@aݗW,M`K$.Ha3رU\%迕ltADq:|ezmv^_*Y>C3gzP7tVĻsa}=q}DCUZ0YWdY7Zv\?+25/kj3qbuH[\cat]rWUΡ }Q>dAXB)r{^>Rpk#T^x-tn۽O 9vId(85Aa&dֈM>X^$З %Dn;j y, @WzSO= A.< )s=P7, !LмQ8{{2iwN5buZ:z:ePC|| $1u4$J5u0 Uë N+KWdrRenh!O[TLN] G-?0~|ԍ0L\H߸h-+$Фn*/'@_˛`X@auFh!-r=aH`v&&P!QH97guR+0hix/8ye8B,7/6F~`A -km{O?x_ٟ򅒖L*1f,C 'QEn8GRճ䵰OT{Xڑ 櫯6~HVv)Cgc:7ӗsQ:!N@ҵ;sέa%!F~Gӳhij״v'D~h[d;׉i:q\:z~02c2/p_t!XFw3wwY oиr49V(x&v̚ C5Zj[hee,wNPwM$ I y[4c75>O['l1X)P_=&?ç='׻'/tPRWĠ<#njWJ H Kga.\[X@-`L%p\W]2VhHt!ͺŨu k+%qZitBg= RH?7O;?3%++\NxWx-?kZ'Tc'Њ|9.yuнLf-90 #a Ċ#}`%cv]ZFPsۤ_H9\E&~ WN7g'_Z7UQX F~Ƞ{=r;~~sdF:^yBpE Ln; p]#ޠ@TBwgQw=ibیt" z,FVd呒4~fg2Y0:nn[{s?^Yf%Npk!E=v.'٫ .󚮜gNt0e!0= P{W D96QvZ\"/#D" 1a)LR.3h'EԷ:TO?mHK ibV؍KKQ5eh[z>4IE9 /L_"LvI"nD*᧿|@wOsI-;8Q0okwwn^8Ng%v?,-Kʪލ@k\BK"E3,r 4lb 0e68 I+RVv~+=w SHi=iNeԕwWw18FЧ$RV杣R=ڝAC9+ge~ser1۳kww_f":rS|+{Ϋ~ h OCx(o.;'9&LqÅ H+8yUJ'9bGݹvC@,^Pn:'Vs)^HLf-LkW/Һ,T;q'+m'O3+OuW,ӣ&+_8PєoA2xzCcAy(! bdly=A…s[|Asz)8_YU"~iH2K3g _AṾw_E/^yQ|8:eneLm\ \8o^h`J\7f n&PsUfŎf 8L#qn A,vCeub:R޴"ӊ2g7V(Vf:ֲf!Yhl̿lT?"9to77+ N߲O3 # psŲ|rzS x9#mpyGM͍72ۇyרniݑBo[c"mFH*J.߮&Gz˜V8$tgJ:I >E3cۋ&ӂy~SVZ2; nvnYdv[.ܫ8mŌBI G['9"½011aFC´UyC$@;䬒2tPOn˷^>X?YA"W?Z]-=x@I.Uz:i筝qۻSk^ڭ߬; ?Rh~z+o1z>.{Tr}/SfG icNH#FFiRGq[S3׾_xpH, D{~,YJ3hݤq NK_z =vY(X;:T O6 Fؽnn+({܏i ӊ"p$0 - g8[3cd1 ^v^J=Qtp [~8$n!W qݩߝb֗R~b}i Y{i[]v~o A~(Zc7.ftI=s!1Rƛt&hLFi>qۄ}P`Ӑ2n ]2|Da@bFG +L?ۧյ2sH˫e>(E϶nV+HӷKgN3YxZY=φ#~6|?4Z.kYuGYŢ0 ?Re3veC̈́6ƕEjiM2U]'^.o:ZUN"iK, ;Ya8z^G?>=&{ĮI_2 '7vvnh=I/>Z̔)V6T8 MwtyPo#USqD.K/7|R*v#縷_:yj5\YE&p׉3,k tkʗY[ B_ZR8dݨRisS?(O>@z?ϻlrNdz]f}n؋~\O׏l_̕d ӆNj݊W^˾_O* ap}}tNō؍8ט~TNI8"Hs:fdpV-E8C#R>iC_ٿ]^c}ohG4wwxtev -3ō#dT8͹9}g{'sX@)'_[!gW^=y.V^~<IJ^'@{\ۤp{& gy%Qs-Y>{Tw'4=+f~/w?^YnL?]|̾wf[׉ggcځ +Ȯ'&|5ü׺'2(tVoݸ+K?7DMxc&&N/E6q'Ήv 3tz ,YgU7'_ٿ`R8Y`80Wwnw)/of@Ud%l4/9Un2lKK 82 } uկ>v /ʿk?Y-'ABo|n,?rIȘfF|3j>$= ӥ@f^M0\?:F.gAqH7 кk)PRߍڣZ];}+:'YB[_e"^ګ&]0{؍dʬӏ%}ұ3p|7N:{6{lȢ*_ڃA# };vC?yku"oTF.e!YF'W;ʪTJĝ+3~G%}e WbM~_$srYX"+↗}i}CZ,?Ṕ j{b<Vظr@.Ⱆ5w  tQ'Pdzײ*lW~ _:5nE* t@&2eV{ H͇r=  \E`H@R)Wˍn7:V+s^b-S)$BQKɕ3sӉ38/)<'l2ڕW6.]Nߪ>%׺6T>5L} 1ɄP=YNZny%7 $i[4sͯ}ܢ3W1A"怞qb8pB1 ٝ&F pI8]'aTԶVr6}J\tny_W{^k '_ڂ3Y68,4(mN8P㯩}(t Q 4du߆¹+A|>H hyݮ`i]Tlks?WU i #d0WsY| \jW&aoחKVG6%^\^X=ke93)Yv'|nou]Y:k? JyFW$+S0 i^ꛄ$©ʥO<~0[Bm/>֯|ۣǖiہkg9 e {p3X峕 1:,9,m兲ƁӋd3}W;RF|ϕVOZA i PxN'OnMLCke>V͞a\Y^(g53-!-.q=b P!aG؂3_=SU@b*D}(}t. -yWEWW8-uEv  *a"g)ǏDQi:lfjKaC7Lh9Q(dG"϶̊7i3M'f5x+!UUP +aU.Kpg9W4Wq?=?i,b~Hڀ!55w43Y\Z0rFbZdQNdFd;XP@FS?_޸'ǩ'oWJseA-$6mG2` z;/f: ,'};vrcvPYFQVyD @J@1,a}uMXDzPj.@?RZqi r!{c8AlȤ^%{en0doѠcWs1 \-aZq).ӔTX\oWV1#vWj70u\jò͐k Xi,!9xRiz2b.ˌ]sHF/,k7 Ci!O0 }.Їҷ$h6b7mMf3ز%Y>PJ= y0h:7R$3ytqpo0ޏ8]ݦ9W)Gנ}K]мLFq3x`F~ó }a9KN;=yԇ8.񃄱^J9ǰ(R=H[>H' eh`e/GT&ƅ5⧵{HhDTACe@lmD!PX>Rl, `5 3Mw10eݷtGw{ }-;_;yۣ"k$y|ݗ?'04EgIJĩH(#HFmٵ]F᫴o50۷@(іa06hǽN9C)X7"vt$L#%Twu+|5'_n=ܛm8]̞?'Qt˽Cet0MGu0$N̡ Ǿ*zu`^ɖ^ V EyH̋F#:a9Gf0HLY$9Ṕ)@9w]Ϧ<աa.lۿeԿx>kVM.~Uy=kWgePC@9)hIq]RS+׷Uj?[[ e%%y5TZiWmZ۱qh`"a) FQW˗  G4tyiTZɖBluQ\ ˈTP%Ek D@ QZ 2 UQd'Q̩T&ъ`U ; Ye$:SI^)FbT}S""X sV[p^dVO%_5yP`ҥ5kzQv66ܒʥ"5&lF-ׂutd J endstream endobj 15 0 obj << /Type /XObject /Subtype /Image /Width 550 /Height 140 /Filter /FlateDecode /DecodeParms << /Predictor 15 /Colors 1 /Columns 550 /BitsPerComponent 8>> /ColorSpace /DeviceGray /BitsPerComponent 8 /Length 5329>> stream xqDǯ뺒$ILfff&I335Lf2\3I2L&_3$3I$d+$\W=9y9lLss99P`0 `0 `0 `0 !U_:~u = F~sZŻدns⃪Qg¢G(F[-s͓^ DZ>d>3Dr#\OΉ, ZFwjux<;4Ƀxز#_v?nO<|{7c(b{Oū}w[N e~Hs䎷wwOn<1B.k+%U=eԘ -mCj)t:}c'ϓ*n"-ovkZ?R"V%wʶ7s]eX&eǕq` 1-2e JYHCFOUam 7:(Ԙt_@ހN t{B~ :V@}o#7!z^&zFL:ʤn X<- %"bNWqF c` M'4?cH-V`ǵAF>=#Ěm75dB I&7E5<>-͏їFǿl3M6x]Y&)2 FoΌ N.<t i4wL\^=_|Fo؏IȄ ik$ɄL?{?|tmCޮ=~T&iTevϷ'奔s?EꋄLPY͹箵?@L:Aˤ3y_:9AtA*0qVe- e6g)%a}.qKcI V/xʤzM|\ HSql0;*%+Mذ-闛obebu2iU&lLbtIcxb5^B#8 ޮaʻ _ w>j+L:$"&O;bZ K1 jmU玫ݢ=S/J<WO2'_yUPvp=`"aL5 Nl7"rlQT޼==-I[Se* F'(\`󴯉'{:נnVZ TG6*r$Tyx^LJū.C<3` %ANrxUo"˄ 0&$tO F&bIcW3GG͈ y!{m,LkCI d,(2"@ dR%F1thUL8Rݒ^+v9^?sʯYעDl~Qd" N2sc|ov}=F,3K#vxIvG^,[OM&wI[#,Jޙ\ض;L^fv[LbyYvM#/EI#/Zס$(ڼ ," &LK/IF i-Zx彰픢]MKeR n(PhV'LҸ\f$w/ e]"mɷWO߻˱ KerSPe (ӼGMȈ}X?ʍto7ZKl+81_Y&ǡd uʤ1Vw!sQ"/$zNkw(t)2BWQW"˄OXLp:e‡# וzn2F}qlc5ؾ:WH xLz LP:d# Q>(MRېd2Qt$o~R$YR5,-nޜLr_βehd" 2k1lvO X= eC p+[R=jU!֖}_DޟY2 (*wkZQ>Fl̲soR#^u3hhyTԲt.LtD8sk4z4Rbl@zp4hy0Tn\=.fnő Y/:TC9<@fSI$:QR/bq7DfR/ֻn)Vqd"䳽˄GL;ϝRG顼n&%Sv eFv,L"t}I&N> D73]$e)( ;]XhL`kSzJlcC$<)깍h}dr,1ܝRM뭍eMa $?e3f8΍҈&P(x+JU5{I 3 M- ;7|#G9 !\œ&=xp2,L{-`?OW":4uܚEadv ~9q.VdV%UT@73$@W¯B!ݒaVLH:!opr;gAɀiήpfߙR E/IDO*Luf0}{7mfyDxT.g)w5RvHx#Z]&M$ gZUTt+lZqZ_;a&JaG,-JLJDFIcV|:I3nB&;N0Lna=Y_Gl,p5,,kc EKgd;2vt7selT9˸sX޲.6r<1!| L0lTMS1?Xsf cq )KSgBB&׭x. v c@^Yk΀v],E[ɾ QhYyXXC2)g/J@su1ScL, ?C[{V2i͛!סӠ&> 6lu>4Ƕʤ|=12鱧l{^:a/Y%~].26G: p^CZ V&Vedҟ?RrX7d#I]ՕuL1 ?_ /12IEh ̴b<ӯ^e _ϝ䰻^]vy> /ColorSpace /DeviceRGB /BitsPerComponent 8 /Length 873>> stream x1j08-K/)],) &gi+:U̲\"9H!@"9H!@"9H!@eY.Z[p_E{QHKV[/`j%ʒcP,SX4W{7urd5ɱPr:-ֆʇX$$zfZpClbw7z{[]qGlwlGlZiM,ߺ7x}w` L9=3zpWL9 j)ۓB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$e]k` B$ DrB$ DrB$ DrB$/؋ endstream endobj 17 0 obj << /Type /ExtGState /BM /Normal /CA 0.3 >> endobj 18 0 obj << /Type /ExtGState /BM /Normal /ca 0.3 >> endobj 19 0 obj << /Type /Page /MediaBox [0.000 0.000 612.000 792.000] /Parent 3 0 R /Annots [ 23 0 R ] /Contents 20 0 R >> endobj 20 0 obj << /Filter /FlateDecode /Length 3228 >> stream xZɒ7W8.վM,YX:BpPɚ.84վ Oل4QG@!|@ynj+Ͻo3kѼفov.6Öx$5E\qӞO q33ةD[D顭hr6<>(M6j(ڠ:mĴhfuh]̮dlӢ6ޡ ꗣ:*sbZ4*آ bٮE6ӯWnFk8sfv_, 2" Mx^бy[lm(eZ{:&aIܤ>Kyj@^k\EUy@@CSx&gEӯCaFP9:fvhcc4Q,jO{*hHHgLYm`AD.-,g]<4`*'4+k`au`h8]̮nlsb]կFb˝p.{@CZcv-:X~r3Z{i7ӳjړQ|/N*kaaoZ'"[v!o\(u&̹{q q֢ApX1x2]A35^[6Bbڜ[F-!lF7/tͨG{s]shmFT[PQCZ[6RW=F2HQ5HXykт땛3Vy:SOAUTDP8Y,M'qw f'Ddž~^HA=,\ ,;}B-UfYHAIJXH6!X:VN]GĤXHATfמvLx,زcv%:$~r=xj7ӳj{+M;P)džȇq]D!<-P cK Jbrߐׄ:ā"ܳDgatfuҍ6/Bg[$ӱA:tzS|JT@B[eG'B@WD蘨8#}nBn)7ʴ?|ah?GL۷3Ggof25muW!pZ0/ B@Y][bD7b^1+ۃ.f/,>#gVmL˕y_2(zZf!LL6GH)l(njHz`H2]`SQLk1h8!&\6tĉ9 P?PkOÑgyO0ӳ%lm轐Y=I'9HJ26䶙xn2KGx#C2b)7fօ[7Y+}"Ā9ݐ㥉(Ռ- ۓܙe,X}e,Xm;bbD[&dGK"@a]ܱ $[:X7ݝ>"?rv"9卼wV` UC`5Y#>@;A* =Q:hNeAQX3GU0Bv_^e`Ӧ)3t' ]'fwJ2wu|A5J04y_* :>ȂW~N#U+ag -zp9ʼe8ȤO7QZ ;/>0̱ӈ4Vݭ˷48xoH8erV;M=1mOCR!F*@|ad ħN#BqCPB4$؀?-b;fWlXb;[ ئ$`5-l*rhUyUdgW%͈x[b$Wlgv<~xbܷ]IJfzn> endobj 22 0 obj << /Type /ExtGState /BM /Normal /ca 1 >> endobj 23 0 obj << /Type /Annot /Subtype /Link /A 24 0 R /Border [0 0 0] /H /I /Rect [ 373.1600 103.6220 741.3080 115.8320 ] >> endobj 24 0 obj << /Type /Action /S /URI /URI (https://caringmagazine.org/this-season-on-the-do-gooders-podcast-the-refining-and-how-to-emerge-from-this-year-better-than/) >> endobj 25 0 obj << /Type /XObject /Subtype /Image /Width 550 /Height 140 /Filter /FlateDecode /DecodeParms << /Predictor 15 /Colors 1 /Columns 550 /BitsPerComponent 8>> /ColorSpace /DeviceGray /BitsPerComponent 8 /Length 5329>> stream xqDǯ뺒$ILfff&I335Lf2\3I2L&_3$3I$d+$\W=9y9lLss99P`0 `0 `0 `0 !U_:~u = F~sZŻدns⃪Qg¢G(F[-s͓^ DZ>d>3Dr#\OΉ, ZFwjux<;4Ƀxز#_v?nO<|{7c(b{Oū}w[N e~Hs䎷wwOn<1B.k+%U=eԘ -mCj)t:}c'ϓ*n"-ovkZ?R"V%wʶ7s]eX&eǕq` 1-2e JYHCFOUam 7:(Ԙt_@ހN t{B~ :V@}o#7!z^&zFL:ʤn X<- %"bNWqF c` M'4?cH-V`ǵAF>=#Ěm75dB I&7E5<>-͏їFǿl3M6x]Y&)2 FoΌ N.<t i4wL\^=_|Fo؏IȄ ik$ɄL?{?|tmCޮ=~T&iTevϷ'奔s?EꋄLPY͹箵?@L:Aˤ3y_:9AtA*0qVe- e6g)%a}.qKcI V/xʤzM|\ HSql0;*%+Mذ-闛obebu2iU&lLbtIcxb5^B#8 ޮaʻ _ w>j+L:$"&O;bZ K1 jmU玫ݢ=S/J<WO2'_yUPvp=`"aL5 Nl7"rlQT޼==-I[Se* F'(\`󴯉'{:נnVZ TG6*r$Tyx^LJū.C<3` %ANrxUo"˄ 0&$tO F&bIcW3GG͈ y!{m,LkCI d,(2"@ dR%F1thUL8Rݒ^+v9^?sʯYעDl~Qd" N2sc|ov}=F,3K#vxIvG^,[OM&wI[#,Jޙ\ض;L^fv[LbyYvM#/EI#/Zס$(ڼ ," &LK/IF i-Zx彰픢]MKeR n(PhV'LҸ\f$w/ e]"mɷWO߻˱ KerSPe (ӼGMȈ}X?ʍto7ZKl+81_Y&ǡd uʤ1Vw!sQ"/$zNkw(t)2BWQW"˄OXLp:e‡# וzn2F}qlc5ؾ:WH xLz LP:d# Q>(MRېd2Qt$o~R$YR5,-nޜLr_βehd" 2k1lvO X= eC p+[R=jU!֖}_DޟY2 (*wkZQ>Fl̲soR#^u3hhyTԲt.LtD8sk4z4Rbl@zp4hy0Tn\=.fnő Y/:TC9<@fSI$:QR/bq7DfR/ֻn)Vqd"䳽˄GL;ϝRG顼n&%Sv eFv,L"t}I&N> D73]$e)( ;]XhL`kSzJlcC$<)깍h}dr,1ܝRM뭍eMa $?e3f8΍҈&P(x+JU5{I 3 M- ;7|#G9 !\œ&=xp2,L{-`?OW":4uܚEadv ~9q.VdV%UT@73$@W¯B!ݒaVLH:!opr;gAɀiήpfߙR E/IDO*Luf0}{7mfyDxT.g)w5RvHx#Z]&M$ gZUTt+lZqZ_;a&JaG,-JLJDFIcV|:I3nB&;N0Lna=Y_Gl,p5,,kc EKgd;2vt7selT9˸sX޲.6r<1!| L0lTMS1?Xsf cq )KSgBB&׭x. v c@^Yk΀v],E[ɾ QhYyXXC2)g/J@su1ScL, ?C[{V2i͛!סӠ&> 6lu>4Ƕʤ|=12鱧l{^:a/Y%~].26G: p^CZ V&Vedҟ?RrX7d#I]ՕuL1 ?_ /12IEh ̴b<ӯ^e _ϝ䰻^]vy> /ColorSpace /DeviceRGB /BitsPerComponent 8 /Length 873>> stream x1j08-K/)],) &gi+:U̲\"9H!@"9H!@"9H!@eY.Z[p_E{QHKV[/`j%ʒcP,SX4W{7urd5ɱPr:-ֆʇX$$zfZpClbw7z{[]qGlwlGlZiM,ߺ7x}w` L9=3zpWL9 j)ۓB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$e]k` B$ DrB$ DrB$ DrB$/؋ endstream endobj 27 0 obj << /Type /Page /MediaBox [0.000 0.000 612.000 792.000] /Parent 3 0 R /Annots [ 30 0 R 32 0 R 34 0 R 36 0 R ] /Contents 28 0 R >> endobj 28 0 obj << /Filter /FlateDecode /Length 1214 >> stream xWn8){0ME-I  4 Ŧmc;EJ=,D!7ÏCyDP'g|Y&9j ͓J) W·Ho1$g'$AD([3N1Ќ|ŭ8<4*cH邰xD  +@C>LK̎Aţ謝繱sfj0ww]e<\4u~KG73Q51$%0y1(̖O:u)&RL{^p[O\.Pn:: RT9tf/u7މͭأwbuѭ=ޤ9$ Y-$G7f$x/u`Yn"$;Kݏj[q{]x+s/$ oJR_TejlruSxgMjnTݞW&BWPcO&OpUVt~JEttTG[aRs 1bsϑ".K5o`5ۉ} Ew>l\纺:U쫺:*iBqʯKm*nc\(OfS6N7\m&;[PTpEoy|pw3=IC(N[}zq 0x74y88/ $2%y; za74$]\aQ$Iha] JqI" ~ʑH? 9 FQXHXB _'! endstream endobj 29 0 obj << /Type /Font /Subtype /Type1 /Name /F5 /BaseFont /Helvetica-Oblique /Encoding /WinAnsiEncoding >> endobj 30 0 obj << /Type /Annot /Subtype /Link /A 31 0 R /Border [0 0 0] /H /I /Rect [ 101.0120 709.7900 303.7400 722.0000 ] >> endobj 31 0 obj << /Type /Action /S /URI /URI (https://caringmagazine.org/its-time-to-build-your-ship-like-integrity/) >> endobj 32 0 obj << /Type /Annot /Subtype /Link /A 33 0 R /Border [0 0 0] /H /I /Rect [ 65.0000 695.1380 195.0440 707.3480 ] >> endobj 33 0 obj << /Type /Action /S /URI /URI (https://westernusa.salvationarmy.org/usw_thq/location_search/) >> endobj 34 0 obj << /Type /Annot /Subtype /Link /A 35 0 R /Border [0 0 0] /H /I /Rect [ 164.3600 679.8644 310.4120 692.0744 ] >> endobj 35 0 obj << /Type /Action /S /URI /URI (https://mailchi.mp/usw/storycourse) >> endobj 36 0 obj << /Type /Annot /Subtype /Link /A 37 0 R /Border [0 0 0] /H /I /Rect [ 575.2520 639.1820 725.9840 651.3920 ] >> endobj 37 0 obj << /Type /Action /S /URI /URI (https://caringmagazine.org/podcast) >> endobj 38 0 obj << /Type /XObject /Subtype /Image /Width 550 /Height 140 /Filter /FlateDecode /DecodeParms << /Predictor 15 /Colors 1 /Columns 550 /BitsPerComponent 8>> /ColorSpace /DeviceGray /BitsPerComponent 8 /Length 5329>> stream xqDǯ뺒$ILfff&I335Lf2\3I2L&_3$3I$d+$\W=9y9lLss99P`0 `0 `0 `0 !U_:~u = F~sZŻدns⃪Qg¢G(F[-s͓^ DZ>d>3Dr#\OΉ, ZFwjux<;4Ƀxز#_v?nO<|{7c(b{Oū}w[N e~Hs䎷wwOn<1B.k+%U=eԘ -mCj)t:}c'ϓ*n"-ovkZ?R"V%wʶ7s]eX&eǕq` 1-2e JYHCFOUam 7:(Ԙt_@ހN t{B~ :V@}o#7!z^&zFL:ʤn X<- %"bNWqF c` M'4?cH-V`ǵAF>=#Ěm75dB I&7E5<>-͏їFǿl3M6x]Y&)2 FoΌ N.<t i4wL\^=_|Fo؏IȄ ik$ɄL?{?|tmCޮ=~T&iTevϷ'奔s?EꋄLPY͹箵?@L:Aˤ3y_:9AtA*0qVe- e6g)%a}.qKcI V/xʤzM|\ HSql0;*%+Mذ-闛obebu2iU&lLbtIcxb5^B#8 ޮaʻ _ w>j+L:$"&O;bZ K1 jmU玫ݢ=S/J<WO2'_yUPvp=`"aL5 Nl7"rlQT޼==-I[Se* F'(\`󴯉'{:נnVZ TG6*r$Tyx^LJū.C<3` %ANrxUo"˄ 0&$tO F&bIcW3GG͈ y!{m,LkCI d,(2"@ dR%F1thUL8Rݒ^+v9^?sʯYעDl~Qd" N2sc|ov}=F,3K#vxIvG^,[OM&wI[#,Jޙ\ض;L^fv[LbyYvM#/EI#/Zס$(ڼ ," &LK/IF i-Zx彰픢]MKeR n(PhV'LҸ\f$w/ e]"mɷWO߻˱ KerSPe (ӼGMȈ}X?ʍto7ZKl+81_Y&ǡd uʤ1Vw!sQ"/$zNkw(t)2BWQW"˄OXLp:e‡# וzn2F}qlc5ؾ:WH xLz LP:d# Q>(MRېd2Qt$o~R$YR5,-nޜLr_βehd" 2k1lvO X= eC p+[R=jU!֖}_DޟY2 (*wkZQ>Fl̲soR#^u3hhyTԲt.LtD8sk4z4Rbl@zp4hy0Tn\=.fnő Y/:TC9<@fSI$:QR/bq7DfR/ֻn)Vqd"䳽˄GL;ϝRG顼n&%Sv eFv,L"t}I&N> D73]$e)( ;]XhL`kSzJlcC$<)깍h}dr,1ܝRM뭍eMa $?e3f8΍҈&P(x+JU5{I 3 M- ;7|#G9 !\œ&=xp2,L{-`?OW":4uܚEadv ~9q.VdV%UT@73$@W¯B!ݒaVLH:!opr;gAɀiήpfߙR E/IDO*Luf0}{7mfyDxT.g)w5RvHx#Z]&M$ gZUTt+lZqZ_;a&JaG,-JLJDFIcV|:I3nB&;N0Lna=Y_Gl,p5,,kc EKgd;2vt7selT9˸sX޲.6r<1!| L0lTMS1?Xsf cq )KSgBB&׭x. v c@^Yk΀v],E[ɾ QhYyXXC2)g/J@su1ScL, ?C[{V2i͛!סӠ&> 6lu>4Ƕʤ|=12鱧l{^:a/Y%~].26G: p^CZ V&Vedҟ?RrX7d#I]ՕuL1 ?_ /12IEh ̴b<ӯ^e _ϝ䰻^]vy> /ColorSpace /DeviceRGB /BitsPerComponent 8 /Length 873>> stream x1j08-K/)],) &gi+:U̲\"9H!@"9H!@"9H!@eY.Z[p_E{QHKV[/`j%ʒcP,SX4W{7urd5ɱPr:-ֆʇX$$zfZpClbw7z{[]qGlwlGlZiM,ߺ7x}w` L9=3zpWL9 j)ۓB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$ DrB$e]k` B$ DrB$ DrB$ DrB$/؋ endstream endobj xref 0 40 0000000000 65535 f 0000000009 00000 n 0000000074 00000 n 0000000120 00000 n 0000000501 00000 n 0000000538 00000 n 0000000687 00000 n 0000000790 00000 n 0000002509 00000 n 0000002616 00000 n 0000002724 00000 n 0000002834 00000 n 0000002947 00000 n 0000002976 00000 n 0000003300 00000 n 0000021821 00000 n 0000027396 00000 n 0000028527 00000 n 0000028586 00000 n 0000028645 00000 n 0000028769 00000 n 0000032071 00000 n 0000032128 00000 n 0000032185 00000 n 0000032313 00000 n 0000032488 00000 n 0000038063 00000 n 0000039194 00000 n 0000039339 00000 n 0000040627 00000 n 0000040743 00000 n 0000040871 00000 n 0000040993 00000 n 0000041120 00000 n 0000041233 00000 n 0000041361 00000 n 0000041447 00000 n 0000041575 00000 n 0000041661 00000 n 0000047236 00000 n trailer << /Size 40 /Root 1 0 R /Info 5 0 R /ID[] >> startxref 48367 %%EOF 58: How to cope with anxiety and find calm with Dr. Jack Anderson | Caring Magazine

Vol. #28

Grace Uncovered

Read Issue

Latest Impact StoriesView All

Popular Topics

PopularView All

58: How to cope with anxiety and find calm with Dr. Jack Anderson

August 17, 2020
4 minute read
Total
0
Shares
0
0
0
Listen to this article

Are you lonely? Do you fear separation from family and friends? Maybe facing financial uncertainty? Or simply fear contracting the virus?

You’re not alone.

We’re feeling a collective unsettling in this time, which is lasting longer than any of us would like.

So how do we cope?

As Dr. Jack Anderson will tell you, fear is natural, it’s instinctive. But calmness has to be learned.

A clinical psychologist for some 30 years in private practice in Southern California, Anderson serves as the Director of Officer Care and Development for The Salvation Army in the western U.S., helping to support and care for the mental health of Salvation Army officers.

We can find calmness, he says, through integrity. Through ship-like integrity.

All sea vessels go through extensive testing for integrity to ensure there are no leaks. They’re tested by the most amount of stress so we know that under any circumstance, the hull will not crack.

We’re facing upheaval in our lives as we are all being tested in numerous ways. But that testing is not unique to pandemic times. We’re tested throughout our lives and so we must find our ship-like integrity.

Anderson is on the show to share more about how we can learn to be calm, how we can cope with fear to take on a mindset of hope, a promise of a better future.

Show highlights include:

  • Dr. Jack Anderson’s role with The Salvation Army: Director of Officer Care and Development, which coordinates all the mental healthcare needs for officers and their families in the Western U.S. 
  • 2020 from a psychologist’s perspective: Not something to take lightly, pervasive and ongoing
  • Two things to keep in mind: Learn as much as we can, we will get through this eventually
  • Dealing with anxiety and depression: Actually a defense mechanism but can reach a tipping point where it becomes disabling in some way
  • Role of integrity: Build strength, look for opportunities to take care of self
  • Reminder of vulnerability: Sometimes under delusion of invulnerability without pandemic
  • Hope is greater than fear: Hope can help counteract fear, about looking at the future
  • Courage during the pandemic: Can either avoid danger or learn skills to help confront danger
  • Power of perceptions: Important in regulating emotions, consider not just what we see but how we interpret it
  • What parents can do to help kids: Be a good listener and role model to children
  • Practical ways to cope with changes: Look for opportunities for positive activities         

Good words from Dr. Jack Anderson in this show:

“The natural state is to be afraid of something and that fear calls you into action. You get yourself to safety and you solve the problem and then you can relax. That has been difficult to do because this continues day after day, week after week.”

“We all have feelings of anxiousness and fear but there is a tipping point where it becomes disabling in some way… It starts disrupting your sleep or it prevents you from carrying on with normal daily activities and when it reaches that level it is often good to talk to a professional who can teach you some skills and methods to reduce your level of anxiety.”

“Integrity is really about strength. When a person is facing some kind of danger in life, there are two things you could do. Number one is you could try and find a way to get out of the danger or secondly you could build the strength and skills to overcome the danger…I think during this pandemic people need to be doing both.”

“Fear sometimes has a lot more to do with our perception than about reality… Our perceptions are so powerful in regulating our emotions, so we need to take a lot of care in not just what we are seeing but how we interpret what we are seeing.”

“There are two things parents can do. One thing is to be a good listener. Let your children express whatever it is they are going through… The second thing is to be a good role model. Kids look at you more than you realize and if they see a parent who is unsteady, unsure, fearful and not coping well, they are going to mimic that behavior and maybe even exaggerate it. As a parent you have the responsibility to be someone they can look up to.” 

“Look at your own mind and heart and discover that wisdom, and make a determination everyday when you wake up and apply what you know to how you are living.”         

Additional resources:

Download this episode wherever you get your podcasts. Find show notes for this episode and more at caringmagazine.org/podcast.  Connect with Dr. Jack Anderson 

[button color=”yellow” size=”normal” alignment=”none” rel=”follow” openin=”newwindow” url=”https://podcasts.apple.com/us/podcast/the-do-gooders-podcast/id1462063355″]SUBSCRIBE AND LEAVE A REVIEW[/button]

Download this page as a PDF

Comments are closed.

You May Also Like