Whether caregiving for a family member, friend, or neighbor, anyone who has been in the role of caring for another understands that stress is a natural part of the journey.
According to the World Health Organization (WHO) stress can be defined as “a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.”
Caregiving is stressful. In our work as Aging Life Care professionals, we see it regularly. When stress accumulates over time, it can begin to negatively impact health.
How does stress affect your health?
When stress isn’t recognized and mitigated, it becomes chronic stress, which can erode health. It may develop symptoms such as:
- A weakened immune system
- Excess weight and obesity
- Brain fog, difficulty focusing or paying attention, or problems with short-term memory
- Depression; anxiety
- Headaches, back pain, and/or stomach problems
- Chronic health conditions such as diabetes, cardiovascular disease, cancer, or arthritis. Depression and obesity can increase the risk of each.
Recognizing when you are in a stressful state is the first step to addressing it. Common stress reactions may include:
- Persistent feelings of being overwhelmed, helpless
- Experiencing tiredness and fatigue most of the time
- Sleeping too much or sleeping too little
- Feeling alone or isolated
- Losing interest in activities that used to bring you joy
- Losing weight, or gaining weight
- Engaging in uncharacteristic and unhealthy behaviors like smoking, overeating, or drinking too much alcohol, using drugs
- Easily irritated or angered
- Feeling worried or sad often
Put your oxygen mask on first
When flying commercially, we are reminded by a flight attendant that “in an emergency, put your oxygen mask on first” before helping others. As a family care partner, the same wisdom applies. Stress reduction and self-care are your oxygen. As a caregiver, one of the greatest gifts you can give yourself and the person in your care is to attend to your own mental health, physical health, and overall well-being.
Recognizing and then addressing stressors can boost your mood, lower your stress, positively impact your health, and help you to be a better caregiver.
Stress Relievers
Here are some simple, yet effective ways to reduce that tension and strain. Take care of yourself so you can care for others. This information is probably not new to you. We know that caring for yourself is often easier said than done, but we can’t emphasize enough how important it is to care for your own health as you are caring for others. Doing something for yourself each day no matter how small will make a difference in your stress level and how you are caring for someone else.
- Breathe. Often overlooked, but readily accessible. We are all breathing, but utilizing your breathing intentionally has the power to calm and immediately bring stress levels down. Try the 5-5-5 exercise: slowly breathe in through your nose for 5 seconds, hold for 5 seconds, blow out through your nose for 5 seconds. Repeat 5 times.
- Move! Movement of any sort is helpful. It gets your heart pumping and endorphins surging. Physical activity is a natural stress reducer. It calms our nervous system. And it has the power to improve mood.
- Take a short walk outside. Even 5 minutes down the block and back can make an amazing transformation in your mood and perspective.
- Do the Wet Dog Shake. Try it! You’ll be amazed at how amazing you’ll feel after you spend a few seconds shaking yourself like you’re a dog that has just gotten out of water. Shake it!
- Have a Dance Party. Put on your favorite dance song and DANCE! That’s all it takes.
- Try a yoga class or Tai Chi. There are lots of freebies online or DVDs you can check out from your local library to get you started and inspired.
- Accept support from others. If the person in your care lives with you, this may be the time to research and engage respite care in the form of an adult day program or to bring in-home or companion care. Have people in your life asked what they can do to help you? Now is the time to ask them to come over and be with your loved one while you go grocery shopping, take a walk or meet with a friend.
- Meet a friend for coffee or lunch. It’s easy to get overwhelmed and isolate yourself at home when caring for another. But we are social beings and social isolation can negatively impact health.
- Join a support group. I’ve facilitated a family support group for over 8 years now, and there’s nothing quite as comforting as knowing others who are on a similar journey. You feel less alone. You learn new things. And you are taking care of yourself!
- Journal. Adopt a mindfulness practice. Try a wellness or relaxation app on your smartphone.
- Gratitude. Each day stop and make note of one thing to be grateful for. The neighbor’s tulips. The dinner that didn’t burn. The sun is shining. The plants are being watered by the rain.
- Find time for activities you enjoy. Reading, knitting, gardening, woodwork, painting, hiking, baking – what brings you joy? Or take time to learn something new.
- Be kind to yourself. Caregiving is hard, you are doing the best you can.
- Eat healthy. Stay hydrated. Choose foods rich in nutrients. Make sure you’re getting enough water. We like these Healthy Meal Planning tips from the NIA.
- See your doctor for regular visits. That goes for dental appointments too.
- Ask for help! Caregiving can often become a 24/7 role. You shouldn’t shoulder all the responsibilities alone. Research respite options. Contact an Aging Life Care expert (AKA Care Manager) to help you understand the landscape and plan for supports. There are also times when it’s beneficial to talk to a psychologist, social worker, or counselor if stress becomes unmanageable. A Care Manager can make referrals here as well.
Become your own best caregiver. We hope you’ll try just one of these many accessible and fun ways of easing your caregiver stress—find what works for you. You deserve the same quality of care you provide another.
Want to explore respite options? Feeling overwhelmed with your journey as a family caregiver? We can help! Schedule a free get-acquainted call with us today.
Additional Reading
