Stress Management for Caregivers
Prevent Caregiver Burnout by Utilizing Stress Reduction Techniques
Stress management classes teach that there is a “prescription” for managing stress in the short term. Caregivers can utilize many of these techniques in their lives immediately, because many of them do not require much time or effort. Awareness is the key.
Breathing
People under stress tend to breathe in a rapid, shallow way. In turn, breathing this way causes other uncomfortable symptoms. This deep breathing exercise can be used in a crisis to help people calm down when they feel overwhelmed with anxiety. In addition, practicing regularly 2 to 5 times per day provides moments of quiet peaceful alone time and can help lessen stress over time. It takes only a few minutes and can be done anyplace, anytime.
Muscle Relaxation
People under stress tend to habitually tense their muscles. This can cause fatigue, aches and pains, and make sleeping difficult. Progressive muscle relaxation can be learned by practicing. There are multitudes of progressive muscle relaxation CDs available. Those who are too busy to practice several times during each day can practice while lying in bed at night, at which time it should help them sleep. Over time, people who practice can gain the ability to relax the muscles immediately upon command.
Sleep
It is important to remember that sleep deprivation is a torture technique because the effect lack of sleep has on the body and mind can be dangerous. Difficulty sleeping or too much sleeping can be a sign of caregiver burnout which may require professional help. Chronic lack of sleep due to the patient waking in the night may seem impossible to solve, but it is necessary to find a way to solve it.
Asking a friend, family member or paid helper to take the night shift one or two nights a week should be considered. Sleeping during the day when the patient sleeps is another possibility. Some communities offer free respite care and will sit with the patient while the caregiver goes out or sleeps.
Diet
A diet filled with caffeine, sugar and fat can contribute to stress and its negative effects. Caregivers make an effort to feed their patients properly. Taking five or ten extra minutes to prepare healthy food for themselves as they prepare food for the patients can be useful. The food can be packaged and eaten later. When friends offer help, ask them to cook a nice healthy meal.
Exercise
Yoga is excellent exercise which also teaches muscle relaxation. In addition, aerobic exercise such as walking reduces stress, lifts mood, and promotes good health. It’s sometimes difficult for caregivers to carve out time to do this, but once they do it they usually feel so much better that this motivates them to continue. Caregivers should be open to the possibility that there is a way to fit it in.
Venting
Caregiving causes a multitude of emotions. It can cause a person to feel two opposite emotions at the same time which is difficult to deal with. Suppressing emotions can lead to stress, anger and illness. People may find that sharing this with family members is frustrating and they may feel misunderstood and judged.
Caregiver support groups are the perfect place to get these emotions out. Many communities offer free support groups and counseling for caregivers. Contact a local office of the aging or senior services center to find a support group.
Using stress-reduction techniques before one gets overly stressed can help prevent caregiver burnout. If one is already experiencing burnout, these techniques can also be useful but professional help may be needed too.
Anyone experiencing troubling symptoms should seek the advice and care of a medical or mental health professional. This article is not intended to be a substitute for person care by a professional.
