Selfcare for Caregivers: Strategies for dealing with stress
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A caregiver or informal caregiver is an unpaid and without formal training member of a person’s social network who helps them with activities of daily living. Caregiving is most commonly used to address impairments related to old age, disability, a disease, or a mental disorder.
Caregiving is rewarding but stressful
Caregiving can have many rewards. for many caregivers, being there when a beloved needs you may be a core value and something you would like to produce.
But a shift in roles and emotions is sort of certain. it’s natural to feel angry, frustrated, exhausted, alone, or sad. Caregiver stress — the emotional and physical stress of caregiving — is common.
People who experience caregiver stress are prone to changes in their own health. Risk factors for caregiver stress include:
- Being female
- Having fewer years of formal education
- Living with the person you are caring for
- Social isolation
- Having depression
- Financial difficulties
- A higher number of hours spent caregiving
- Lack of coping skills and difficulty solving problems
- Lack of choice in being a caregiver
Signs of caregiver stress
As a caregiver, you may be so focused on your loved one that you don’t realize that your own health and well-being are suffering. Watch for these signs of caregiver stress:
- Feeling overwhelmed or constantly worried
- Feeling tired often
- Getting too much sleep or not enough sleep
- Gaining or losing weight
- Becoming easily irritated or angry
- Losing interest in activities you used to enjoy
- Feeling sad
- Having frequent headaches, bodily pain or other physical problems
- Abusing alcohol or drugs, including prescription medications
Too much stress, especially over a period of time, can harm your health. As a caregiver, you’re more likely to experience symptoms of depression or anxiety. Additionally, you will not get enough sleep or physical activity, or eat a diet — which increases your risk of medical problems, like cardiopathy and diabetes.
Strategies for dealing with caregiver stress
The emotional and physical demands committed caregiving can strain even the foremost resilient person. That’s why it is so important to require advantage of the numerous resources and tools available to assist you to provide take care of your dear. Remember, if you do not take care of yourself, you will not be able to take care of anyone else.
To help manage caregiver stress:
- Accept help. Be prepared with a list of ways that others can help you, and let the helper choose what he or she would like to do. For instance, a friend may offer to take the person you care for on a walk a couple of times a week. Or a friend or family member may be able to run an errand, pick up your groceries or cook for you.
- Focus on what you are able to provide. It’s normal to feel guilty sometimes, but understand that no one is a “perfect” caregiver. Believe that you are doing the best you can and making the best decisions you can at any given time.
- Set realistic goals. Break large tasks into smaller steps that you can do one at a time. Prioritize, make lists, and establish a daily routine. Begin to say no to requests that are draining, such as hosting holiday meals.
- Get connected. Find out about caregiving resources in your community. Many communities have classes specifically about the disease your loved one is facing. Caregiving services such as transportation, meal delivery, or housekeeping may be available.
- Join a support group. A support group can provide validation and encouragement, as well as problem-solving strategies for difficult situations. People in support groups understand what you may be going through. A support group can also be a good place to create meaningful friendships.
- Seek social support. Make an effort to stay well-connected with family and friends who can offer nonjudgmental emotional support. Set aside time each week for connecting, even if it’s just a walk with a friend.
- Set personal health goals. For example, set goals to establish a good sleep routine, find time to be physically active on most days of the week, eat a healthy diet, and drink plenty of water. Many caregivers have issues with sleeping. Not getting quality sleep over a long period of time can cause health issues. If you have trouble getting a good night’s sleep, talk to your doctor.
- See your doctor. Get recommended vaccinations and screenings. Make sure to tell your doctor that you’re a caregiver. Don’t hesitate to mention any concerns or symptoms you have.
Respite care
It may be hard to imagine leaving your loved one in someone else’s care, but taking a break can be one of the best things you do for yourself — as well as the person you’re caring for. Most communities have some type of respite care available, such as:
- In-home respite. Health care aides come to your home to provide companionship, nursing services, or both.
- Adult care centers and programs. Some centers provide care for both older adults and young children, and the two groups may spend time together.
- Short-term nursing homes. Some assisted living homes, memory care homes and nursing homes accept people needing care for short stays while caregivers are away.
The caregiver who works outside the home
Almost 60 percent of caregivers work outside of the home. If you work outside the home and you’re a caregiver, you may begin to feel overwhelmed. If you do, consider taking leave from your work for a period of time.
Source: Mayo Clinic
