Taking care of a loved one can cause a person to experience stress and even burnout. According to the Mayo Clinic, “a caregiver is anyone who provides help to another person in need, such as an ill spouse or partner, a disabled child, or an aging relative.”
Sometimes caregivers focus is on their loved one, and they forget or do not realize the importance of self care. As a result, they can experience stress (emotional or mental tension or strain due to adverse or demanding situations).
Awareness and recognition of the signs and symptoms of caregiver stress can help to mitigate the effects. Here are some things to look out for:
- Feeling overwhelmed, tiredness
- or fatigue
- Difficulty focusing/concentrating
- A poor sleep pattern (too much
- or too little sleep)
- Lack of patience/easily irritated
- Feelings of sadness
- Tension or pain in your body
- Overeating or under-eating
- Increased alcohol consumption
- Feelings of resentment
- Reduced social/leisure activities
“Your body does have a natural way to combat stress. The counter-stress system is called the ‘relaxation response,’ regulated by the parasympathetic nervous system. You can purposefully activate the relaxation response through mind-body practices like yoga, tai chi, meditation, and deep relaxation techniques” (Wei, 2018).
Tips and Strategies for Self Care
- Breathe
- Take Time for Breaks
- Exercise (go for walks)
- Practice Mindfulness Meditation
- Take a Class Like Tai Chi
- Pamper Yourself (get a massage, take a bath)
- Eat Healthy
- Take a Moment for Yourself (i.e, relax, watch a funny movie)
- Give Yourself Permission to be Happy
- Accept Help
- Use Your Support Network
- LAUGH
Also, practice self compassion (kindness for yourself), create balance in your life, think about joining a support group, and take advantage of any resources in your community for caregivers.
Taking care of yourself is essential!
Resources
- Ontario Caregiver Coalition http://www.ontariocaregivercoalition.ca
- Seniors for Seniors https://seniorsforseniors.ca
- Respite Care http://www.children.gov.on.ca/htdocs/English/specialneeds/respite.aspx
- Eldercare Canada http://eldercarecanada.ca
References
- Mayo Clinic Staff (2018, January 19). Caregiver stress: Tips for taking care of yourself. Retrieved from https://www.mayoclinic.org
- Smith, M. (2019, June). Caregiver stress and burnout: Tips for regaining your energy, optimism, and hope. Retrieved from https://www.helpguide.org
- Wei, M. (2018, October 17). Self-care for the caregiver {Web blog post}. Retrieved June 21, 2019, from https://www.health.harvard.edu