Caring for a loved one strains even the most resilient people. If you're a caregiver, take steps to preserve your own health and well-being. As the population ages, more people are providing care to someone. About 1 in 3 adults in the United States is an informal or family caregiver.
Despite the rewards, the demands of caregiving can cause emotional and physical stress. It's common to feel angry, frustrated, worn out or sad. And it's common to feel alone. It's important for caregivers to know that they, too, need help and support.
Factors that can increase caregiver stress include:
- The emotional and physical duties of caring for a spouse.
- Providing constant care to someone.
- Feeling alone.
- Feeling helpless or depressed.
- Having money problems.
- Lack of guidance from health care professionals.
- Being a sole care provider.
- Lack of resources to gain good coping or problem-solving skills.
- Balancing act between taking care of someone elderly and children.
- Balancing act between working and providing care.
- Having no one to talk to about new, unexplored issues, such as, preparing food for dietary constraints, handling falls, being a full-time companion, dealing with mobility issues, and being a constant positive force.
As a caregiver, there is no time to consider your own mental health and well-being. Stress can manifest itself in many ways. Here are a few:
- Feeling tired often.
- Depression, worry, and anxiety.
- Sleeping too much or not enough.
- Gaining or losing weight.
- Becoming easily irked or angry.
- Losing interest in activities you used to enjoy.
- Having frequent headaches or other pains or health problems.
- Misusing alcohol or drugs, including prescription medicines.
- Missing your own medical appointments.
Below are some ways a caregiver can reduce stress and improve their mental health:
- Getting help. Make a list of items for others. Let them choose an item to do for you. Some helpful ideas include cooking a meal, running errands, grocery shopping, performing housekeeping tasks or just spending time with your loved one so you can get a break.
- Focus on what you can do. At times, you might feel like you're not doing enough. Feeling unable to meet expectations can lead to unhappiness. When a loved one depends on you, it is normal to want to meet all their needs. Believe that you're doing the best job and focus on one thing at a time.
- Set goals you can reach. Break large tasks into smaller tasks. Make lists of what's most important and begin there. Be realistic on what you can complete in a day. Follow a daily routine. Say no to requests that can increase your daily workload, such as hosting meals for holidays. Remember it is ok to say no.
- Get connected / Join a support group. Learn about caregiving resources in your area. There might be classes you can take, support groups you can attend. Local churches or community centers may have suggestions or even volunteers that can assist you. Social Media may have support groups as well. There are Diagnosis specific resources available. Alzheimer’s Association, ALS foundation Diabetes Foundation. Multiple sclerosis support groups to name a few.
- Seek social support. Stay connected to family and friends who support you. Make time each week to visit with someone, even if it's just a walk or a quick cup of coffee.
- Take care of your health. Sleep 7 to 8 hours. Get some exercise. Eat a healthy diet. Drink plenty of water.
- See your health care professional. Get the vaccines you need and regular check-ups.
- health screenings. Tell your health care professional about worries or symptoms you may have.