Caregiving is one of the most rewarding things we can do for loved ones. However, it can also lead to feeling overwhelmed, stressed, lonely, and exhausted. According to the Mayo Clinic1, “1 in 3 adults in the United States is an informal or family caregiver.” There’s a good chance that you or someone you know is currently a caregiver. Learning how to cope with the challenges of this role can ensure a healthier experience for everyone involved.
Signs of Caregiver Stress
Knowing and recognizing the signs of caregiver stress is the first step in healthy coping. These signs can present as physical, mental, or emotional symptoms. Physical signs include fatigue, problems sleeping, sudden changes in weight, headaches, and body aches. It can also include misusing alcohol, medication, or drugs. Mental and emotional signs include increased feelings of anxiety, worry, sadness, anger, irritation, and isolation. It can also include a loss of interest and enjoyment. Skipping your own care or doctor appointments is another sign of caregiver stress. Awareness of these signs and symptoms is necessary to manage this season healthily.
Healthy Ways to Cope
Take Breaks. It might feel like you never have time for a break, but prioritizing a quick time-out can make a big difference. Pushing through past your breaking point will only make difficult situations worse. Even if you only have a few minutes, take a break to breathe and check in on your own needs. Choose to practice a mindful moment to slow down, stop spiraling thoughts, stretch tense muscles, and evaluate your perspective. Life may look a lot different than it did in the past. You may not have time for frequent or extended breaks, but you can use them wisely to incorporate moments of rest and joy. Call a friend, listen to a favorite musician, read one chapter of a book, or sit quietly.
Prioritize Your Health. It is easy to let our health take a backseat when focused on the health and care of someone else. However, we can only continue caring for someone well if we also care for ourselves. Maintain your health, energy, and mental clarity by incorporating regular physical activity, eating healthily, and getting restful sleep. Your routines will likely look different from what they used to be. It might take a new or strategic approach. Don’t skip out on your appointments, treatment, or preventive care. As you plan to care for your loved one, account for your needs as well. As the age-old saying goes, you can’t pour from an empty cup.
Say Yes to Help. Remember, you are human. There are only twenty-four hours in the day, and you can only do so much. Be open to help and accept it whenever someone offers. Allowing people to lend a hand will give you a few moments for a much-needed break and provide the necessary space to meet your daily needs. Saying yes to help will also combat feelings of isolation and loneliness. Let people know how they can best help you and what you need most from their assistance.
Seek Support. You do not need to weather this storm alone. Consider joining a support group for caregivers in a similar situation. Having people in your corner who have been or are going through the same things can bring encouragement, advice, or simply an understanding ear. Know when you’ve reached your limits. Talk with your doctor or a licensed therapist if managing the signs and symptoms of caregiver stress is becoming too much or affecting your daily needs. Have a plan for when caregiving becomes too extensive or if you need more medical assistance.
Continue Reading November 2024 Newsletter: 6 Effective Ways to Boost Your Mental Health This Season