
A caregiver is a person who regularly helps out another person who needs help taking care of themselves. A paradox that is oftentimes looked over is that care of yourself when you are a caretaker is essential. Caregiving can be physically and emotionally exhausting and over time, caregiver stress can lead to burnout. Caregiver burnout tends to occur when caregivers don't get the help they need or if they try to do more than they are able to. Symptoms of caregiver burnout can include:
Feeling overwhelmed or constantly worried
Feeling tired most of the time, or problems with sleep
Losing interest in activities you used to enjoy
Becoming easily irritated or angry
Feeling sad
Having frequent headaches or body aches
Weight loss or gain
Social isolation
Balancing your responsibilities as a caretaker with your own needs can be challenging, especially when the person you are giving care to is a loved one. While caregivers are tend to focused on the loved ones they are supporting, it is important to keep in mind that caregiver burnout is very common. In a survey by the National Alliance for Caregiving and AARP Public Policy Institute, 40 percent of caregivers felt emotionally stressed. Estimates suggest as many as 4 in 10 caregivers find caregiving responsibilities highly stressful. Thus, self-care as a caregiver is so essential and important.
Are you having trouble keeping balancing your own mental health as a caretaker? Here are some tips that could help. Keep in mind, like many mental health coping strategies there is no one-size-fits all solution. It is okay to pick and choose from the lists, just as much as it is okay to hold a practice that is not on this list at all. Use this list as a tool to get started, or to help brainstorm new ideas.
Set boundaries. It is important to set boundaries and communicate them clearly to the person you are caring for and to other family members. This can help prevent misunderstandings and resentment.
Ask for help. Don't be afraid to ask for help from family members, friends, or community resources. It is important to remember that you don't have to do everything on your own.
Take breaks. Make sure to take regular breaks from caregiving to rest and recharge. This can help prevent burnout and improve your overall well-being.
Remain socially connected. Make an effort to stay well-connected with family and friends who can offer nonjudgmental emotional support.
Make eating well, quality sleep, and regular exercise your priorities. These are commonly considered holistic foundations that can significantly improve your wellbeing.
Self-compassion is essential. Being kind to yourself builds the foundation to self-care. Self-compassion means giving yourself credit for the tough, complex work of caregiving, stepping away from the self-critical, harsh inner voice, and allowing yourself time — even if it's just a few minutes a day — to take care of yourself.
Practice simple breath awareness for 10 minutes a day. One of the simplest deep relaxation techniques is breath awareness. Find a comfortable seated position on a chair or cushion. Close your eyes and begin to notice your breath. Breathe in slowly through your nose for five counts, hold and pause for five counts, and exhale for five counts. Continue for 10 minutes.
Set realistic goals. Break large tasks into smaller steps that you can do one at a time. Prioritize, make lists and establish a daily routine.
Get connected. Find out about caregiving resources in your community. Many communities have classes specifically about the disease your loved one is facing.
Join a support group. A support group can provide validation and encouragement, as well as problem-solving strategies for difficult situations.
Stay up-to-date with your medical health. Get recommended vaccinations and screenings. Make sure to tell your doctor that you're a caregiver. Don't hesitate to mention any concerns or symptoms you have.
See a mental health professional. While we put our best foot forward to take care of ourselves, sometimes it still feels like it is not enough. Working with a therapist or psychiatric medical provider can help take down what seem to be invisible barriers that keep you feeling burnt out.
By practicing self-care, caretakers can ensure they provide the best possible support to those in need while maintaining their own mental health and well-being. Remember, taking care of yourself is not selfish—it is essential.
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