Overcoming Overwhelm: Taking Care of Yourself (Part 3)

< view all blog posts

So far, we’ve discussed the stress and burnout you may feel as a caregiver and explored some strategies to find balance in caregiving. Now we want to take a moment to focus on you, caregiver! Being a caregiver can be overwhelming, and it’s vital to make space for your own health and happiness.

Take Time for Your Own Health

Although you’re invested in your loved one’s health, it’s also important to not make your situation worse with avoidable health woes.

Limit sugar, caffeine and alcohol. These may feel and taste good in the short run, but will quickly crash you.

Rest up. Most people need more sleep than they think they do—8 hours is the norm. When you get less, your mood, energy, productivity, and ability to handle stress will suffer.

Take Time to Refresh and Recharge

As a busy caregiver, leisure time may seem like a pipedream. But it’s crucial to give yourself permission to rest and to do things that you enjoy on a daily basis. When you replenish yourself, you’ll have more to give to others.

Stay connected. Don’t let your friendships get lost in the shuffle of your demanding schedule. These relationships will help sustain you and brighten your outlook. If it’s difficult to leave the house, invite friends over to visit with you over coffee, drinks, or dinner.

Pursue joy. Make regular time for things that bring you happiness, whether it’s reading, gardening, playing an instrument,  listening to music, or watching the game.

Up your focus with down time. If you’re not regularly taking time-off to de-stress and recharge your batteries, you’ll end up getting less done in the long run. Paradoxically, a break will likely make you feel more energetic and focused, so you’ll quickly make up for your down time.

Pamper yourself. Small luxuries can go a long way. Light candles and take a long bath. Ask your spouse for a back rub. Get a manicure. Buy fresh flowers for your home. Do something that makes you feel special.

Make yourself laugh. Laughter is an excellent antidote to stress—and a little goes a long way. Read a funny book, watch a your favorite comedian or sitcom, or call a friend who makes you laugh.

Get outside. Seek out friends, family, and respite care providers to step in with caregiving so you can have some time away from the home.

You have a tough job, caregiver, but we know that you know how rewarding it can be. Consider joining our mailing list to receive our free e-book explaining the PACE program to use yourself or give to another caregiver in your life. We’ll be blogging again soon about more resources. Until next time!

H3329_2019_Overwhelm3 Approved 03052019
Last updated February 11, 2019

Overcoming Overwhelm: Finding Balance as a Caregiver (Part 2)

< view all blog posts

In part one of this this series, we looked at the signs of stress and burnout. Here, we offer tips on achieving balance, and even thriving, as a caregiver. If these tips resonate with you or make you think of another caregiver who could use support, consider sharing this resource with them.

How to Affirm Yourself and Get Support

Reframing your perspective and leaning on others for support are vital to affirming your caregiving choices and struggles.

But don’t let it take over your entire existence. Invest in things that give you meaning and purpose—whether it’s your family, your career, a favorite hobby, or your spirituality and belief system.

Try the following tips to ease your burden and feel more balanced:

Focus on what you can control. You can’t wish your mother’s Alzheimer’s away or force your brother to do his part. Rather than stressing out over things beyond your control, focus on how you choose to react to problems.

Imagine how your loved one would respond if they were healthy. If they weren’t disabled or preoccupied with illness or pain, how would your loved one feel about the care you’re providing? Remind yourself that the person would express more gratitude if they were able.

Celebrate the small victories. If you start to feel discouraged, remind yourself that all your efforts matter. You don’t have to cure your loved one’s illness to make a difference. Don’t underestimate the importance of making your loved one feel more safe, comfortable, and loved!

Find ways to acknowledge and reward yourself. Remind yourself of the good you’re doing. If you need something more concrete, try making a list of all the ways your caregiving is making a positive difference. Review the list when you start to feel low.

Get the appreciation you need. Feeling appreciated can go a long way towards managing a stressful situation, and enjoying life more. Studies show that caregivers who feel appreciated experience greater physical and emotional health. Believe it or not, caregiving actually makes them happier and healthier, despite its demands.

Seek support from family members and friends. Positive reinforcement doesn’t have to come from the person you’re caring for. Remember that when you’re feeling unappreciated, friends and family will listen to you and acknowledge your efforts.

How to Ask For Help

Taking on all of the responsibilities of caregiving without regular breaks or assistance is a surefire recipe for burnout. Don’t try to do it all alone.

Just say “yes.” Don’t be shy about accepting help. Let people feel good about supporting you. Develop a list of of small tasks that others could easily take care of, such as picking up groceries or driving your loved one to an appointment. Have it ready when someone offers to help you.

Look into respite care. Enlist friends and family who live near you to run errands, bring a hot meal, or watch your loved one so you can take a well-deserved break. In-home services can also be provided by volunteers or paid help, either occasionally or on a regular basis. You can also explore out-of-home respite programs such as adult day care centers and nursing homes.

Speak up. Don’t expect friends and family members to automatically know what you need or how you’re feeling. Be up front about what’s going on with you and the person you’re caring for. If you have concerns or thoughts, express them. People often make incorrect assumptions, and can be poor mind-readers.

Delegate. Involve as many family members as possible. Even someone who lives far away may be able to help. Also, try divvying up caregiving tasks. One person can oversee medical issues, another can look after finances, and another with manage groceries and errands, for example.

Communicate. Ask a family member, friend, or volunteer from your church or senior center to call you on a set basis. This person can help you spread status updates and coordinate with other family members.

Lose (some) control. Managing is one thing; trying to control every aspect of care is another. People will be less likely to help if you micromanage, give orders, or insist on only doing things your way.

Ultimately, the most important element of finding balance is having support!

A caregiver support group is a great way to share your troubles and find people who are navigating similar experiences. If you can't leave the house, many Internet groups are also available. To find a community support group, look online, ask your doctor or hospital, or call a local organization that specializes in your loved one’s health problem. To find an Internet support group, visit the websites of organizations dedicated to your loved one’s health issue.

Our next blog will focus on you, caregiver, and how to make space for your own health and happiness while caregiving.

H3329_2019_Overwhelm2 Approved 03052019
Last updated February 11, 2019

Overcoming Overwhelm: Tips to Avoid Caregiver Stress & Burnout (Part 1)

< view all blog posts

No matter how strong you are, caregiving can be overwhelming. Caring for an ill or older loved one can have a huge impact: on your health, relationships, and state of mind. This can eventually lead to burnout.

This is part one of our series on Overcoming Overwhelm: Tips to Avoid Caregiver Stress & Burnout. Below, we explore signs that you may be stressed and burnt out, as well as the importance of caring for yourself. In part two, we’ll offer tips on achieving balance by refreshing and recharging yourself—for both and your loved one’s sake. In part three, we’ll cover some additional strategies for self care.

Care for Your Loved One, Care for Yourself

Without the physical, emotional, and community support you need, the demands of caregiving can leave you vulnerable to depression, anxiety, and burnout. And when you get to that point, both you and the person you’re caring for suffer. No matter your stress level or situation, there are plenty of strategies to ease your stress levels, regain your balance, and start to feel positive again.

If you’re in a state of burnout, caregiving is no longer a healthy option for you or the person you’re caring for, so it’s important to watch for the warning signs. By learning to recognize the signs of caregiver stress, you can take steps to get the help that you need.

Do Any of These Signs Feel Familiar?

Check out part two, where we’ll offer tips on how to restore balance and find and joy in caregiving. We’ll touch on developing a supportive community, reframing your perspective, and ways to seek the affirmation and help that keeps you going. Then in part three we’ll focus on you, the caregiver. Remember, you’re not alone on this journey!

H3329_2019_Overwhelm1 Approved 03052019
Last updated February 11, 2019