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~ by Kaki Zell
As the name implies, caregivers take care of others, often seniors or others who have a physical or cognitive issues that make it difficult for them to engage in everyday activities. While some caregivers are trained employees of home health agencies, like Osborn Home Care, far more are family members or friends with no formal training. Many find themselves in over their heads, frustrated and burned out by their duties.
If you’re a caregiver, it’s important to recognize the signs of stress before you hit your breaking point and suffer burnout. Symptoms to look out for include:
● gaining or losing weight
● always feeling tired, no matter how much you sleep
● difficulty sleeping
● becoming easily irritated or angry, especially at the person you’re caring for
● losing interest in activities you used to enjoy
● trouble concentrating
● getting sick frequently
● new health problems or existing ones getting worse
If you’ve developed a cluster of these symptoms, that’s a strong indication that you’re experiencing caregiver stress. Read on to find out what you can do about it.
1. Ask for and accept help.
It’s not a sign of failure to accept help from others — or even to hire a professional caregiver to give you a respite. When others offer to help, say “yes” and be specific about what would be helpful, whether it’s taking care of your patient for a couple of hours or running errands. If others don’t offer to help, don’t be afraid to ask! It’s the only way others will know when you need a helping hand.
2. Don’t neglect your own health.
Whether paid or volunteer, caretakers often put their own health on the back burner when they commit to taking care of others. This may seem noble, but it can actually backfire, especially if the caregiver gets sick and passes the illness along to their patient or loved one. Keep up with your regular health care, such as annual physicals and vaccinations. Visit the doctor if you feel sick. If the person you’re caring for is immunocompromised, try to avoid exposing them to whatever you have.
3. Take care of your own body.
Caring for your physical health extends beyond your annual physical or a trip to the clinic if you get sick. There are things you can do to prevent illnesses and body aches. Caregivers are on their feet a lot; supportive shoes and compression socks can keep your legs and feet healthy. Wear comfortable, non-binding clothes that won’t cut into your circulation. Sit, stand, walk, and lift objects with good form to avoid hurting your back. A healthy diet that focuses on lean proteins, whole grains, and lots of fruits and vegetables, while cutting down on sugars and fats, will keep your energy up!
4. Exercise regularly.
Physical activity is a great way to manage stress, and can even help reduce some kinds of anxiety and depression. If doing a full workout sounds like too much, aim for just 10 or 15 minutes of movement at a time, such as walking around the neighborhood, and then build up from there. Try out different forms of exercise to keep things interesting, such as yoga, cycling, boxing, or dance.
5. Set small goals you can achieve.
Caregiving can feel overwhelming. A good way to manage stress is to focus on small, achievable goals. Maybe you can take a half-hour break twice a week or cook two healthy homemade dinners a month. Whatever your goals are, try to break them down into more concrete tasks. Create a checklist or some other type of record so you can track your progress and celebrate all your victories.
6. Get enough sleep.
Sleep deprivation increases your risk for all sorts of health issues, like catching a virus, developing heart disease, high blood pressure, dementia, or obesity. Not getting enough sleep can exacerbate other emotional issues, too. Whether it’s seven or nine hours a night, make it a priority to get the sleep your body needs.
7. Seek out support.
Caregiving can be lonely and isolating; connecting with others is a good way to get some perspective. Family and friends may be happy to listen, but it you don’t think they can fully empathize, consider a caregivers’ support group where you can meet people dealing with the same challenges and feelings as you are.
8. Create a life outside of caregiving.
Seeking out social support is an important part of maintaining your life outside of caregiving. Go out to dinner, take in a movie, or meet a friend for a walk. It’s helpful to have a sense of purpose outside of caregiving, too. Try a new hobby, read a book, start a garden — whatever seems interesting and energizing to you. While it might take several tries to find the perfect activity, once you do, you’ll be surprised how much it can enrich your life.
Make Time for Yourself
Caregiving is a demanding job — and it is a job, even if you’re not getting paid to do it. Try one or more of these strategies to take care of yourself. Not only do you deserve self care, it will help you bring your best self to those you care for.
The information in the above article is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.