Integrative Wellness
Care for the Caregiver
Tools for Managing Stress
Caregiving means caring for others, whether friends or relatives, who have health problems or disabilities and who need help. Studies show that more than half of caregivers are women. Caring for a person with disabilities can be physically demanding, especially for older caregivers, who make up half of all caregivers. One third of all caregivers describe their own health as fair to poor.
Caregiver stress is a daily fact of life for many caregivers. Caregiving often takes a great deal of time, effort, and work. Many caregivers struggle to balance caregiving with other responsibilities including full-time jobs and caring for children. Constant stress can lead to "burnout" and health problems for the caregiver. Caregivers may feel guilty, frustrated, and angry from time to time.
As a caregiver, you can take steps to take care of your own health:
- Eat a healthy diet rich in fruits, vegetables and whole grains and low in saturated fat. Ask your doctor about taking a multivitamin as well.
- Try to get enough sleep and rest.
- Find time for some exercise most days of the week. Regular exercise can help reduce stress and improve your health in many ways.
- See your doctor for a checkup. Talk to your doctor about symptoms of depression or illness that you may be having. Get counseling if needed.
- Stay in touch with friends. Social activities can help keep you feeling connected and help with stress. Faith-based groups can offer support and help to caregivers.
- Find a support group for other caregivers in your situation
(such as caring for a person with dementia).
Many support groups are available online through the Internet.
Stress can also be a family matter; everyone has certain stress-causing "triggers", things such as rush-hour traffic, a demanding boss, finances or family conflict. No one can control all of these challenges, but there are ways to cope with them better.
Here are 12 good strategies that any family member can use to reduce stress:- Talk with family, friends, clergy or other trusted advisers about your concerns and stresses, and ask for their support.
- Take 15 to 20 minutes a day to sit quietly, breathe deeply and think of a peaceful scene.
- Learn to accept things you can't change. You don't have to solve all of life's problems.
- Count to 10 before answering or responding when you feel angry.
- Don't use smoking, drinking, overeating, drugs or caffeine to cope with stress. These will actually make things worse.
- Look for the good in situations instead of the bad.
- Exercise regularly. Do something you enjoy, like walking, swimming, jogging, golfing, walking a pet, tai chi or cycling. Check with your doctor to determine what activity level is right for you.
- Think ahead about what may upset you and try to avoid it. For example, spend less time with people who bother you. If you're working or volunteering, cut back on your hours and adjust your schedule so you can avoid driving in rush-hour traffic.
- Plan out productive solutions to problems. For example, talk with your neighbor if the dog next door bothers you, and set clear limits on how much you'll do for family members.
- Learn to say no. Don't promise too much. Give yourself enough time to get things done.
- Join a support group ... maybe for people with heart disease, for women, for men, for retired persons, or some other group with which you identify.
- Seek out a mental health professional or counselor if you can't cope on your own. Helping people is their specialty. Ask your doctor, family or friends for recommendations. If they can't help, ask your minister, rabbi or a hospital social worker for some names.
