Stress Management for Caregivers
Prevent Caregiver Burnout With Simple Stress Reduction Techniques
May 14, 2008
Caregivers can utilize certain stress management techniques in their lives immediately, because they do not require much time or effort. This should help them feel better, cope easier, and stay healthier.
Breathing to Reduce Caregiver Strain
Caregivers under stress tend to breathe in a rapid, shallow way. In turn, breathing this way causes other uncomfortable symptoms.
Practicing this deep breathing exercise 2 to 5 times per day can help caregivers calm down when they feel overwhelmed with anxiety. Regular practice can also help lessen stress over time. It takes only a few minutes and can be done anyplace, anytime.
Muscle Relaxation to Reduce Caregiver Stress
Caregivers 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. Caregivers 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. By practicing over time, even the most stressed out caregivers can gain the ability to relax the muscles immediately upon command.
Caregivers Require Sleep to Properly Manage Stress
Difficulty sleeping or too much sleeping can be a sign of caregiver burnout which may require professional help. However, sleep deprivation is a technique of torture because the effect lack of sleep has on the body and mind can actually be dangerous. Chronic lack of sleep due to the patient waking in the night may seem impossible to solve, but it is absolutely necessary for the caregiver's health to find a way to solve it.
Asking a friend, family member or paid helper to take the night shift one or two nights each 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. Once breathing and muscle relaxation are mastered, sleep will come.
A Healthy Diet for Stress Reduction
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 while they are in the kitchen can help. Caregivers can package the food to be eaten later. When friends offer help, stressed out caregivers can ask them to cook a nice healthy meal.
Exercise Can Help Caregivers Reduce Stress
Yoga is excellent exercise which 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. Caregivers may find that sharing their feelings 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.
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 personal care by a professional.
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