As we enter our third year of the COVID pandemic, it’s important to pause and acknowledge how it has stretched us all emotionally, physically, mentally, and financially. Daily life is challenging enough. Toss in an ever-evolving pandemic and the landscape becomes more complex.
Family caregivers, you have been hit exceptionally hard. We want to acknowledge that too. We also want to say “We see you. We celebrate you. We thank you!”
For seven years, I’ve facilitated a family caregiver support group for the Alzheimer’s Association. In my work as a Care Manager for Aging Wisdom, as well as through facilitation of this support group, I often hear and observe the experiences, emotions, and concerns that are common to dementia family caregivers:
- Feelings of being overwhelmed
- Struggles with problem solving
- Fatigue or tiredness
- Insomnia
- Grief
- Guilt
- Depression
- Financial worries
- Monotony
- Anger
- Disappointment
- Isolation
Even under the best circumstances, being responsible for the needs of another can be all-consuming. The pandemic has made caregiving more challenging and stressful.
Family care partners, you’ve gone above and beyond. However, as you’re actively caring for a loved one, you don’t always recognize how it may be affecting your own health and well-being.
Are you near or at caregiver burnout? Is your flame about to fizzle?
Too Much Stress Can be Harmful
Stress can be positive (think job promotion or a new addition to the family) or negative, like when you face challenges without relief or relaxation between challenges. As a result, you become overworked, stress-related tension grows.
Burnout is “a manifestation of chronic unmitigated stress,” according to Dr. Lotte Dyrbye, a physician scientist who studies burnout at the Mayo Clinic. When the stress persists, it can (and usually does) become harmful.
Bad stress, called distress, can express itself through physical symptoms such as high blood pressure, insomnia, chest pains, headaches, skin conditions, and stomach upset. Stress can also play a part in depression and anxiety. It may also contribute to making certain symptoms and diseases worse, such as asthma, arthritis, and heart disease. Distress can also cause harm when you use alcohol, tobacco, food, or drugs to manage the stress.
Recognizing the warning signs of caregiver burnout is essential. So is learning and practicing strategies to manage this stress to support your health and well-being. This is called self-care.
Take the Caregiver Stress Test
Feeling overwhelmed, unable to take another step forward? You may be experiencing burnout. Take our Caregiver Stress Test to find out if your flame is about to fizzle.
The more items you answered TRUE, the higher the likelihood you are experiencing burnout! Even if you responded TRUE to one question, you would benefit from additional support.
Practical Tips for Self-care and Stress Management
It’s imperative to practice self-care when caregiving. Stress management techniques can be simple and effective. Acquaint yourself with resources and services to help manage daily tasks and decisions – I’ve included some links below.
Adopt just one of these stress-reducing tips, and I promise you’ll feel better:
- ACKNOWLEDGE THE PROBLEM. What is not working, what is difficult, how are your feelings and health suffering?
- BE HONEST WITH YOURSELF. Examine what can and can’t be changed with the situation. Where are you comfortable giving up some of your caregiving duties to others? Are there things you can stop doing with no negative consequences?
- GET MOVING. Physical activity can help reduce stress and improve overall well-being. Even 10 minutes of exercise a day can help. Take a walk, garden, dance, jog in place. Get outdoors, breathe fresh air, savor sunshine, chase a grandchild around the park, take your dog for a vigorous walk!
- USE RELAXATION TECHNIQUES. They really work! There are several simple techniques that can help relieve stress. Find what works best for you: visualization, meditation, breathing exercises, or progressive muscle relaxation.
- ASK FOR AND GET HELP. Doing everything by yourself will leave you exhausted. Seek the support of family, friends, and other caregivers. Work with a professional, such as a care manager, to assist with care planning and guidance. Join a support group to learn and benefit from the wisdom and support of others who are on a similar journey.
- MAKE TIME FOR YOURSELF. As a caregiver, it’s hard to find time for yourself, but staying connected to friends, family, and activities that you love is important. Look for caregiver respite programs, companionship care, and other supports that free you to carve out time for yourself and to re-energize. The Family Caregiver Alliance offers these thoughtful self-care insights and suggestions.
- BECOME AN EDUCATED CAREGIVER. Take advantage of online courses, informational websites, as well as resources (such as your local library). There are many books, podcasts, and videos that offer sage advice and encouragement. Dr. Leslie Kernisan’s Better Health While Aging website is a great place to start. Check Aging Wisdom’s Cool Stuff webpage too.
- TAKE CARE OF YOU! Staying healthy will help you be a better caregiver. Visit your doctor and dentist regularly. Watch your diet, exercise, hydrate, and get plenty of rest.
You Are Not Alone
It’s normal to feel overwhelmed and alone. Sometimes you need additional support and help navigating the rough terrain.
You can sign up here for a free, get-acquainted call with one of our Care Managers to explore whether our services are a good fit for your needs.
Are You a Family Caregiver?
Register for the Alzheimer’s Association Dementia Family Caregiver Journey Conference on Saturday, March 5, 2022. This year’s conference will be virtual and it’s always FREE. I’ll be providing the keynote presentation, where we’ll dive more deeply into the topic of Caregiver Burnout: Is Your Flame About to Fizzle? Details & registration HERE.
